Month: July 2023

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For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short-lived? 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 unreasonable 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 health. 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 to 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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Don’t waste your time on these:

Lie #1: Take diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it has been discovered – exercise. It’s just not in pill form…). Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

• Tip: Don’t pop a pill—instead burn calories with exercise.

Lie #2: Starve the pounds away.

Attempting to lose weight by starving yourself is not only ineffective, it’s also dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.

• Tip: Don’t starve yourself—instead eat healthy small meals throughout the day.

Lie #3: Do extra crunches to flatten your abs.

We all want our midsection to look toned as we stroll down the beach, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look you’ll have to focus on burning off the layer of fat that is covering up your abs.

• Tip: Don’t obsess about crunches—instead focus on fat burning.

Lie #4: Eat packaged diet foods for speedy results.

It is amazing to see the kinds of foods that are packaged as ‘diet’ or ‘weight loss’ aids. More often than not these products are packed with refined sugar and other artificial ingredients that your body doesn’t need.

• Tip: Don’t eat packaged diet foods—instead stick with nutritious whole foods.

Lie #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. The key is to stick with whole grains, oatmeal and brown rice while avoiding processed and refined flours and sugars.

• Tip: Don’t swear off all carbohydrates—instead stick with wholesome carbs.

Now that you know what not to do in order to look great this summer, it’s time to go over your beach ready game plan. Here’s what you need to know in 3 simple steps:

• Step One: Cut out the junk.
  The best way to do this is to start by purging your kitchen. Get rid of sugary, processed and fat-filled foods. Once the junk has been cleared out don’t buy any more of it. Remember that your beach ready abs depend on what you eat – don’t eat junk!
• Step Two: Focus on whole foods.
  Replace the junk food in your life with plenty of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats and low fat dairy. Clean eating really is that simple.
• Step Three: Come train with me.
  This is the most obvious step. You’re ready to get into great shape and I’m in a unique position to make that happen for you.

Call or reply to this email to get started on an exercise plan that will make you look great all year round.

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As you probably know, exercise alone will not get you a toned stomach – diet is a huge part of the equation. Here are five ways to improve your diet that will dramatically flatten your abs:

Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

• Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.
• Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.
• Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late-night eating is the most damaging to your waistline, so cut it out completely.

• • Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.
  • Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.

Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

• Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Santa Fe Salmon Salad below.
• Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list; just know that your body will become healthier and leaner with each fibrous bite.
• Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and effective way to drop fat.

• Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.
• Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.
• Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

• Drink a large glass of water before each meal. This will prevent overeating.
• Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.
• Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with me.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

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