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While many people are able to lose a substantial amount of weight, very few keep the weight off for more than a year.

In fact, less than 1% of the formerly obese will maintain their weight loss for more than a year, according to a study conducted in the UK in 2015. Specifically this broke down to just 1 man out of 210 and 1 woman out of 124.

Does this mean that once overweight we are all doomed to stay overweight?

Participants in the study were told to eat less and move more, a method that failed to deliver long-term results. Clearly this sound bite advice wasn’t enough.

Now I could launch into a debate over whether or not this study practiced sound research and whether or not the participants really did eat less and exercise more, but instead I’d rather share with you what I know to be true about lasting weight loss.

Make no mistake about it, long-term fat loss results are very possible and are enjoyed by the majority of my clients – in stark contrast to the UK study results!

Since there’s more to it than simply eating less and moving more, how does one go about losing fat and then keeping it off for the long haul? Here are 5 Steps to Lose it For Good…

Step #1 to Lose it For Good – The Right Mindset

There are only two mindsets to choose from when you approach your quest for weight loss:

1. This is a temporary change in my behavior.

2. This is a new way of life.

There’s no middle ground, you either see it as temporary change or you see it as permanent change. It’s pretty obvious which mindset produces permanent results.

Step #2 to Lose it For Good – New Habits

Understanding how to put new habits in place is the second step to losing the weight and keeping it lost.

As we just saw in step one, looking at your weight loss behavior as a new lifestyle is the only way to ensure permanent results and this means adopting healthy new habits.

Habits are best taken on in gradual steps. This has been proven to be the most effective way to make the new habits stick. Approach building new habits with baby steps instead of grand leaps.

If one of your current, fattening, habits is that you drink sugary soda then first switch to drinking diet soda. Once the habit of drinking diet soda has completely replaced your sugary soda habit then you can start replacing some of the diet soda with water. You didn’t jump straight from drinking flavorful, fizzy soda to just drinking water, that’s too extreme and will make success unlikely.

Step #3 to Lose it For Good – Your Environment

In order to permanently change your body you must permanently change your environment. It makes sense that you won’t maintain a lean body in the same environment where you gained the weight.

The term “environment” sounds vague, so let’s break it down. Your environment is the world that you create around yourself. These are the foods that you see, smell and have easy access to. This is the ease or difficulty you have in consistently accessing exercise. This is the lifestyle of the people closest to you that casts an influence on your own lifestyle whether you realize it or not.

I’ll bet you could draw out the ideal environment for permanent weight loss. You know the path. Now put in the effort to walk the path.

Step #4 to Lose it For Good – Good Nutrition

The problem with the advice of eat less and move more is that it doesn’t make a distinction between calories. When total calorie count is your only goal you’ll end up consuming lower quality calories than you should, which leads to mindless eating and malnutrition.

Educate yourself on healthy calories versus nutritionally void calories. A great rule of thumb is that calories that are created in nature are always superior to calories created in a factory. Stick with real food over anything from a package.

Step #5 to Lose it For Good – Your Support System

If you just did the first 4 steps then you’d be well on your way to successfully transforming your body from fat to fit, and keeping it that way for the long haul. However, in order to fully ensure that you make the switch from where you are to where you want to be it’s important to put a support system in place.

Nothing is more powerful than social accountability. Instinctively you don’t want to let people down, and so you’ll work harder and more consistently in a support group than you would when working on your own. It’s hard to sleep in when you know someone is at the gym waiting for you!

This fifth and most important step is where I come into your life. My entire mission is to not only provide you with the action steps to getting into the best shape of your life, I also am here to provide you with the support that you need to make it happen.

Call or email me now to get started on a program that will get you fit for life. You can do this!

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The time is here for parties, family dinners, and goodies around the house. This is a recipe for disaster, and if you’re not careful, it could reverse your fat loss results quicker than you can say Happy Holidays!

I’d like to make it easy for you to stay on track with your healthy eating, even while being tempted by all kinds of holiday foods during this festive time of year, so keep reading for 5 Holiday Party Survival Guide Tips…

Holiday Party Survival Guide Tip #1: Don’t Eat Anything Fried

Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep-fried items on the menu. You’ll be leaner, healthier and won’t have greasy fingers.

Here’s a healthier alternative to frying foods… Use a broiler

If you must have a French fry, make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil and a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender and crispy on the outside.

Holiday Party Survival Guide Tip #2: Don’t Eat White BreadWhite bread products have zero nutritional value and are quickly converted by your body into sugar. So, you really may as well eat a cupcake. Even breads that are technically wheat but are as soft and smooth as white bread should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high-carbohydrate meals give you.

Here’s a healthier alternative to white bread… Enjoy Sprouted Grain Bread

If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.

Holiday Party Survival Guide Tip #3: Don’t Eat Creamy Dressings

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories. Same goes for pasta dishes – avoid the ones with creamy, heavy sauces, as these are simply loaded with extra fat and calories.

Here’s a healthier alternative to creamy dressings… Vinegar Dressing and Red Sauce

Dressing and sauce are meant to lend flavor to salad and noodles, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.

Holiday Party Survival Guide Tip #4: Don’t Drink Sweet Beverages

‘Tis the season for sugary beverages like eggnog, sweet cocktails, and hot cocoa. Just like white bread, these sugary drinks have zero nutritional value – other than calories. The sheer number of sugar grams in one of these beverages is usually the same as dessert! So before you indulge in a sweet drink, consider changing your order to something less sweet, or count it as your dessert.

Here’s a healthier alternative to sweet beverages… sweeten with liquid stevia

Carry a small bottle of water-based, liquid stevia and use a little squirt to sweeten your beverage of choice this holiday season without adding any grams of sugar. Ask for your beverage to be made without sugar, and then sweeten it yourself without any repercussions to your fitness results.

Holiday Party Survival Guide Tip #5: Don’t Overindulge on Sugar

Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one tip from this article, please let it be to not overindulge on sugar! The holidays are full of sugary treats, so you must make a conscious effort to keep your intake under control.

Here’s a healthier alternative to sweet beverages… enjoy some fruit

Don’t turn to artificial sweeteners to get your sweet fix, instead, turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.

Eating right, along with challenging exercise, is the formula for a toned, lean body. 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 helps you achieve your goals.

Call or email today to get started.

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The holidays have arrived with all the high-calorie food and drinks of the season. It’s really no wonder why most of us gain weight during the next five weeks.

Sweet temptations are everywhere. Holiday cookies, gingerbread houses, pumpkin pies, and more. Even healthy foods like sweet potatoes and green beans are somehow transformed into high-calorie dishes that will make you want to do nothing but fall asleep.

And don’t forget the drinks. Eggnog and alcoholic beverages are loaded with calories.

Want to fight these holiday pounds?

#1) Remember the Reason for the Season

Sure, the holidays bring indulgent foods and drinks, but friends, gatherings, and family traditions aren’t only about food. Before a party remind yourself what the holiday season is all about—friends, family, giving, and religious traditions. Then stay focused on the reason for the season rather than the plate full of hors d’oeuvres in front of you.

Also, stay focused on your fat loss goals. Remind yourself of how far you’ve come and where you’re headed. Keep your goals in the forefront of your mind. A few bites of food aren’t worth hours on the treadmill.

Remember that the holidays can be a time of emotional eating. For many people, the holidays bring stress, family conflict, or depression. If these issue start to wear down your will power then find the courage to address the root of your problems with solutions other than food or drink.

#2) Implement Strategize

If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:

  • Don’t go to parties hungry, be sure to eat a small low-calorie snack ahead of time. Otherwise, you’ll overeat.
  • Wear tight-fitting clothes around your waist so there isn’t room for expansion.
  • Before and after a meal chew gum so you won’t be tempted to overindulge in appetizers and desserts.
  • During a party, don’t stand right next to the food table, but keep a safe distance.
  • Choose your plate wisely. Go with a small plate instead of a large dinner plate and don’t go back for seconds!

Another important strategy is figuring out how to get in a workout between parties. Leaving room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

#3) Make Wise Choices

Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts. Be smart about what you choose to eat. Don’t deprive yourself of all the foods you love or you’ll likely spurge and ruin all your good intentions.

The holidays offer many food choices not available the rest of the year. Because of this, you may want to overindulge before they’re gone. Instead of doing this, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don’t just eat something because it’s on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. As you likely know, they’re filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season and start the New Year off right!

Exercise is a huge part of the equation when it comes to achieving weight loss.

I am passionate about seeing my clients achieve results—without wasting time, energy and effort on mistakes.

Call or email me today and we will get you started on the exercise program that is right for you.

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…about your fitness goals?

Just because it’s the holidays doesn’t mean your fitness goals no longer matter. If you lose sight of your fat loss goals entirely this month, you’ll have a seriously rude awakening come January 1.

I have a better idea for you…let’s keep you focused on your fitness goals while making room for some fun this holiday season. This means that you’ll need to learn how to indulge with control. While that may sound like an oxymoron, it IS possible to let loose and enjoy without throwing away the results you’ve worked so hard for. Here’s how to stay fit this holiday season:

Holiday Fitness Tip #1: It’s All About Moderation

Don’t try to deprive yourself of all the foods you love. This is unrealistic. Instead, be smart about what you choose to eat. Enjoy your very favorite flavors of the season but in moderation. Trim calories where you can by only eating those rich foods that you really enjoy.

Also, be sure to limit the number of alcoholic beverages you drink. These drinks are typically filled with tons of sugary calories. Try alternating an alcoholic drink with a non-alcoholic drink like sparkling water.

Holiday Fitness Tip #2: Fiber is Your Friend

Here’s a simple tip that most people overlook when loading up their plates at holiday gatherings…fill up on fiber first. You see if you are eating a plate that’s mostly fibrous vegetables and greens, leaving only a moderate amount of room for dishes full of fats and carbs. Your net calorie intake for the meal will be dramatically lower than if you had eaten more of the carb and fat dishes.

While this tip is super effective during the holidays, it’s also a technique that you can carry with you throughout the rest of the year to stay lean while still indulging in what you love. The key is to eat less of the rich, fattening foods and more of the lower-calorie, high-fiber foods.

Holiday Fitness Tip #3: Exercise is a MUST

Many people let their workouts go to the wayside during the busy holiday weeks. However, I am here to tell you how important it is that you keep your workouts a priority. I know it’s harder to get into the gym when it’s cold outside and when you’re tired from getting ready for the holidays, but lacing up your shoes, sweating, and getting the endorphins flowing greatly impact your overall fitness.

Not only are you burning calories and stoking your metabolism, but by exercising every day you are keeping fitness at the forefront of your mind. It may sound like a small thing, but getting into the gym forces you to remember your fitness goals, and this small act will help you make better decisions throughout the rest of your day.

All of these small efforts add up, my friend, and you can do them all without sacrificing the season’s fun or flavors. You can do this!

I am passionate about seeing my clients achieve and maintain those results throughout the holiday season. Call or email today to get started on my best available program.

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I saw an infomercial the other day for a weight loss solution targeting the frustrated people who, “fail to see results from diet and exercise.” Had to scratch my head on that one.

When does diet and exercise fail?

This, of course, is a trick question. Diet and exercise don’t fail.

The only way for diet and exercise not to work is if you fail to stick with it long enough for the results to show.

Plain and simple. End of story.

I’ve seen more clients than I can count transform their bodies through the power of diet and exercise. Without surgery. Without gadgets. Without pills.

The real question to ask, when you’re not making progress towards your fat loss goal, is not why diet and exercise has failed you, but rather why have you not stuck with it?

How to stick with a diet and exercise plan…

I will not downplay the hard work that goes into sticking with a diet and exercise plan, day-after-day, week-after-week, in order to achieve a stunning body transformation.

It takes dedication, focus, energy, determination and a stubborn refusal to quit.

Make no mistake about it: losing fat is hard work!

Which is precisely why so many give up before experiencing the body that they really want to have.

So, you wonder, why are some people able to stick with the process long enough to transform their bodies while others jump ship after a few weeks?

Here are the four steps to sticking with diet and exercise for the long haul…

 

1. Mentally and emotionally lock on to the idea of the new, sexier, you.

You can’t causally date the idea of transforming your body. This isn’t a noncommittal, no-strings-attached relationship – you’ve got to go all in, both mentally and emotionally.

Attach yourself to the idea of a brand new you; focus on how you will feel, what you will wear and how life will improve once you achieve your fat loss goal. The stronger your feelings and mental image become, the more likely you are to succeed.

2. Keep the game plan as simple as possible.

There is no need for fancy diet plans or complicated exercise movements when it comes to dropping pant sizes. Keep your game plan as simple and boring as possible, even eating the same meals everyday and exercising at the same time for the same length (with varying intensity), until your big fat loss goal has been met.

Until your big fat loss leap has been made just stick with an uncomplicated game plan that works.

3. Plan for the resistance.

It’s naïve to think that your body transformation journey will be all smooth sailing. Realistically you will run into resistance time and time again.

This resistance will come in the form of tempting cheat meals, tired muscles, lazy friends and waning motivation. But, most powerfully, the resistance will come from inside of you. It’s natural to resist change, and transforming the shape of your body is big change. Plan for the waves of resistance. See it coming before it crashes over you, and you’ll be able to stand strong long enough for it to recede without hampering your progress.

4. Build in accountability.

This is the most important step by far. It is essential to build accountability into your fail-proof fat loss plan. A friend, a coach, or a mentor who has a vested interest in seeing you succeed will save you from throwing in the towel when things get tough.

The role that I fill for my clients is the accountability to keep them on their path to health and fitness with my support, instruction and encouragement. I celebrate every inch lost and every ounce of new confidence gained.

If you’re not yet one of my amazing clients then today is the perfect day to begin!

Call or email me now to get started on your true body transformation story – and let’s show the world how diet and exercise DO work!

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There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

 

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

 

 

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that I’ve included to equip you in making lighter, healthier versions of these dishes at home.

 

#1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

#2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

#3: Chicken Tenders

Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

#4: Sliders

Sliders are so small, there’s no harm in enjoying a couple of, right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

#5: Pasta

Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal,

Call or email today and I will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.

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Are you still doing dozens of crunches in the hopes of getting flat, washboard abs?

Traditional crunches are old news, so let’s take your ab routine to the next level with the following 5 Best Ab Exercises.

The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way to increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position.

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging than they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you’re also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat.

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email me today and we will get you started on an exercise program that’s designed to deliver massive results. Come on, you deserve it!

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Sounds too good to be true, right? Fast food that is healthy?

Fast food has a reputation for being high in trans fat, saturated fat, sodium, and calories, while having next to no healthy ingredients. For example, one loaded hamburger, fries, and pie contain more saturated fat than you should eat in two days.

However, things are changing. The past few years have seen many fast-food restaurants make a concerted effort to improve their menus. As a result, many restaurants now offer low-fat options and fresh ingredients. Choose wisely and you no longer have to sacrifice a healthy meal for the sake of convenience.

But to do this, you must be an informed customer, resist menu temptations, and make healthy choices when it comes to fast food. Finding a nutritious, cheap, convenient meal may be a challenge, but it can be done.

Beware…of menu lingo. Steer clear of meals labeled fried, breaded, basted, creamy, crispy, batter-dipped, au gratin, scalloped, or Alfredo. These dishes are usually high in unhealthy fats, sodium, and calories.

Instead, go for lean meat options that are broiled or grilled and fresh or steamed veggies. If needed, special order your food to be prepared in a healthier manner.

Beware …of extras. A salad may seem like a low-fat option until you drown it in fried toppings, high-fat dressing, and cheese. A deli sandwich is a great choice until you add the mayo, spreads, and cheeses. The same goes for a baked potato. What about the butter, cheese, bacon, salt, and a mountain of sour cream?

Simple, fresh ingredients are best. Ask for dressings and toppings on the side so you can monitor how much is added.

Beware …of portion sizes. A single serving at many restaurants could feed an entire family. The average meal at a fast-food joint can contain more than 1,000 calories. Extra large options should be replaced with smaller portions or shared with family or friends. Don’t forget the calories contained in your drinks. Often overlooked, the calories in sodas and sweetened beverages add up quickly.

Try unsweetened iced tea or lemon water instead.

Beware …of buffets! Even if you choose the salad bar, buffets set the stage for overeating. You may just want to eat your money’s worth, but chances are, you’ll eat more than you need.

After finishing your meal, wait at least 20 minutes before heading back for seconds. Your body needs time to tell your brain your stomach is full.

Beware …of eating on the run. Isn’t this what fast food is all about? Unfortunately, when you’re in a hurry and aren’t thinking about what you’re eating, you tend to overeat and overindulge.

Slow down and chew slowly. Your food will digest easier and you’ll most likely eat less. Remember, it takes time for your brain to get the message that you’re satisfied. So chew well and give your brain the chance it needs.

Be Smart

Knowing is half the battle. The other half is making the right choices. Depending on your health condition, it may be OK to splurge every once it a while, but a habit of double-patty, greasy burgers and large fries every week will hurt your body.

Instead, choose a single-patty burger or a grilled chicken sandwich. In place of a milkshake, go for the yogurt parfait. Rather than French fries, opt for a baked potato or side salad. (Just be sure to choose smart toppings.)

Fast Food Shouldn’t Be the Norm

While there are healthier options available these days at fast-food joints, nothing is as fresh and nutritious as a home-cooked, low-fat meal. Save the fast-food meals for rare occasions when there’s no better option.

Remember that exercise is a huge part of the equation when it comes to achieving weight loss.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

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Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of a sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful, and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries

The following three ailments occur commonly among active people. Let’s explore the cause of each and then detail your very own injury prevention plan—because let’s face it, you simply don’t have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

    • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
    • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
    • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan

Injuries don’t have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch

What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn’t exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up

Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear

For most fitness enthusiasts proper gear has everything to do with their shoes. Don’t be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren’t too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle

Stop for a moment and think about your car—if you don’t maintain it with regular tune ups, oil changes and quality fuel then you can’t expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well-balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition

This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys – you get to look and feel great! And who doesn’t what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn’t you love to see awesome results before this summer comes to an end? Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

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Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.

 

Read the following 7 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.

 

Fat Loss Problem #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

  • Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
  • Protect your mind from any negative self-talk. If a negative thought comes to mind, immediately reject it.
  • You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
  • Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.

Fat Loss Problem #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self-sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

  • Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
  • Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
  • Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.

Fat Loss Problem #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run, the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

  • Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
  • Focus on the big reason why you are losing weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
  • Remember that you can only have two things in life: excuses or results. Which do you want?

Fat Loss Problem #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight, then your commitment to the process is a must.

  • The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
  • Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
  • If you don’t give up, then you’ll never fail.

Fat Loss Problem #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

  • Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
  • Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
  • Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Fat Loss Problem #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

  • Review your goal. Is it specific and measurable? Is it small and attainable rather than monumental? Focus on your goal when the going gets tough.
  • Make each workout a new experience. Challenge your body with different resistance, new exercises, and a varied pace.
  • Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Fat Loss Problem #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

  • Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
  • I am passionate about seeing you achieve results—don’t waste your time, energy and effort on mistakes.
  • When you start a program with me, you suddenly have the upper hand on weight loss. I’ll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you’ll ever do.

Call or email today to schedule your first workout.

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