BUILD A STRONGER BRIDAL BOOTY

Backside. Buns. Booty. Butt. 

No matter what you call it, your rear-end is bound to get a lot of attention on your wedding day. There's the walk down the aisle and the seemingly endless number of hours... ahem, I mean minutes during the ceremony leading up to your "I do" moment. 

Well, aside from looking good in your dress, there are also some important functional/feel-good reasons to show your booty a little love. 

BUH BYE STRESS | HOW TO STOP THE DRAMA

"Stress doesn't go with my outfit." - Unknown

Whether you're the bride-to-be, a bridesmaid or a guest, stress is a regular and very normal part of life for all of us. After all, you're a go-getter, right! 

Well, while you can't avoid stress altogether (bummer!) you can control how you react to it. 

REFLECT

As we move to the close of 2013, this is the perfect time to reflect over your life experiences over the past year. Now I know for some, this may seem pointless because research has shown that more things get left undone on the ‘ol resolution/goal list than done, but reflection time is not all about whether or not you moved everything from the goal list to the done list. It’s also an opportunity to experience gratitude and to re-locate your passion.

It’s easy, after all, to get stuck in a rut of day in and day out. Every day go to work, every day go home. Maybe workout, maybe see some friends, maybe do something different… but probably not. Ho-hum, boring, right? But not necessarily so.

Today, I encourage you to ask yourself some questions. What were your blessings over the past year? Did you grow mentally and/or spiritually? Who did you get to see? What did you get to experience? Is your family healthy? Are you healthy? Did you see the smile of a loved on today? Did you hear your favorite song? Did you eat? Can you shower in your own home? Do you have heat? Do you have a coat, a car, a phone, electricity, clean water? These are all blessings! Some that others don’t have and maybe never will have, yet we so often take for granted. If you live in this country, especially, we have the opportunity to go and be whatever we want, the opportunities can be limitless! Write them down and count them up. It’s amazing how inspirational and uplifting this can be and if you feel a moment of discouragement, whip this list out and then smile at your future ripe with possibility.

Now, once you’ve counted some of your blessings (because no doubt no matter how long the list there will be plenty more that you missed) and only after, consider this. With all of those blessings and the opportunities you do have, does your life-story so far say what you want it to say? Are you, in fact, living the best version of your life possible? If the answer is no, you’ve got work to do. If the answer is yes, you still have work to do because life is also about growth, so if you are alive there is still more you can do and experience.

Those who are the most successful in life tend to pause periodically to see where they’re at before moving on. They ask themselves questions about what they want out of life, if they’re doing what they want to do, if they’re where they want to be. And, they do so regularly. They tend to throw a virtual dart out to the end of the year, then pinpoint key benchmarks during the year, quarterly, monthly, even weekly, to make sure they’re going to get to where they want to go.

So as this year comes to a close and before you put pen to paper to write down your goals for 2014, don’t let this be just another year of same ‘ol, same ‘ol. You are blessed! Take your blessings and run! There will be challenges, there are unknowns yet to be discovered but re-locate your passion for your dreams and move towards them. You made it to see another revolution of the earth around the sun. Yaay! You owe it to yourself to take hold of that opportunity alone to fuel your fire and discover your full potential. When you sit at this time next year, let the story of your life fit the vision you create for yourself today.

Be amazing!

IS IT TIME TO HIRE A PROFESSIONAL? THE BENEFITS OF HIRING A PERSONAL TRAINER

Once upon a time working with a personal trainer was considered a luxury for the rich and famous. More and more, however, people from all walks of life are realizing the benefits of professional guidance towards lifestyle changes they would not likely make on their own.

Here are some things to consider when deciding whether hiring a fitness professional is right for you:

1. Eliminate wasted time and money. No one likes the idea of throwing away their resources but that's exactly what too many people do. They spend months or even years doing the wrong workouts and exercises so they don't get the results they want. Or, they pay for gym memberships they don't use because they get bored or don't know what to do. A qualified fitness professional knows how the body works and how to effectively manipulate the variables to get the desired results in the shortest amount of time possible. And, they can develop numerous fun and creative ways to workout so you don't get bored.
2. Increase efficiency and effectiveness. You don't have to spend forever in the gym just to get a healthy and toned body. You just need to know what to do and when to do it. A qualified fitness professional can design a program that gives you your best body possible, in the shortest amount of time required to achieve those results according to your situation.
   
   
   
   
   


3. Better results. Most people have bad form. Period. But it's not their fault! They may have learned some exercises in P.E. at school or from a magazine or from some person working out next to them but when they do it they're unaware of their own body's weaknesses, imbalances and bad postural habits. As a result when they do it they end up doing it wrong. Many times, for instance, people who say that squats or lunges hurt their knees have poor form so that their hips and knees end up in the wrong place during the exercise, leading to pain or injury. As a qualified fitness professional, I can see the rounded back and shrugged shoulders during rows, the tucked hips and forward knee during lunges and the swayed back and dropped head during pushups. I understand how to address alignment and postural issues to teach individuals how to exercise correctly so that they can remain pain and injury free, while reaping maximum benefit from their exercise time.
4. Personalized attention. Everyone is not created equal. What works for one person might not work for another person. Each person's body is a product of normal physiology, yes, but there are also environmental, genetic and daily habit influences that are unique for each person. Not only that, each person has their own likes, dislikes and motivators. A qualified fitness professional can help to create a program specific to each person's goals, circumstances and health needs, while helping to inspire them to achieve their dreams and aspirations.
5. Motivation. One of the biggest reasons for poor success with training goals and weight management is a lack of motivation, especially if the goal is far off and requires some time to accomplish. Knowing that someone outside of yourself knows your goals, knows what you should be doing, increases your accountability and helps to motivate you to perform. Plus, there's someone who is passionate for you to reach your goals cheering you on and encouraging you when you need it whether it be with a high five or a virtual kick in the pants.
   
   


6. More FUN! Let's face it. Boredom is definitely a killer of many people's enthusiasm when it comes to working out. If the fun factor is low, there's little chance that you're going to stick with your exercise program. These days there are more exercise methods and modalities than ever available to keep things interesting. As a qualified fitness professional I'm always learning and keeping up with the latest trends in fitness. I understand the importance of being creative in the way movement ideas are applied so that each workout is not only effective, it's also as fun as possible for each individual. And a healthy, well applied dose of laughter often helps the "medicine" go down as well!
7. Safety. Correct form and proper use of equipment is a must! Otherwise, the risk of injury increases and the person will either stop exercising because they hurt themselves or their ability to perform will be compromised. All movement requires coordinating our body in ways that we don't typically tend to do and using tools that may be unusual to our everyday lives. Also, every exercise isn't appropriate for every person. People present with different life experiences, old injuries and body types. This means, for instance, that while a shoulder press might be great for the weekend warrior training for dodgeball, volleyball or roller derby games, it's likely not appropriate for the client who's post-rehab from whip lash in a car accident. Jump squats and bounding may be great for a healthy runner, but they're probably not the right moves for the new exerciser who's more than 50 pounds overweight.

Looking good is important, but working out with a fitness professional is also an investment in your overall health and well-being. We want you to reach your fitness goals and maximize your investment in yourself. Creating a healthy lifestyle is an important part of helping you feel great, while maintaining the energy you need to do the things you want to do, when you want to do it.

We're happy to offer you a complimentary consultation to discuss your personal fitness needs and your fitness desires to help you make the best decision for your needs. Give us a call or contact us today!

GET A SEXY WAISTLINE

Question: What is the best exercise for toning and shaping the midsection? Crunches? Leg-ups? Bicycle abs? 

Okay, okay you got us. It's a trick question because there isn't one exercise. Opinions may vary, but we definitely have our list of "must-have" moves, however, and at the top... The Low Plank! 

While true, it shouldn't be the only ab/core exercise in your fitness tool box, the low plank should definitely have a prominent place. We believe in movements that give you as much "bang for your buck" as possible. Take a look at the picture. This exercise targets muscles all along the front of the body, including the shoulders and abdominals and thighs. It also gets at the deep muscles near the spine and those controlling proper posture, including the muscle on the side of your body and the glutes.

Action: Start by holding the exercise for just a few seconds for 1-3 sets on three non-consecutive days during the week. Then, work up to holding each set for 30-60 seconds. (Beginners can perform this movement on the knees and work up to extending out onto the toes. Breathe normally throughout the movement without holding your breath. Do not do this exercise if you have problems with your back.

Practice this exercise with your friends and before you know it you might be able to build a human plank wall!

Now that's amazing! 

YOUR WEDDING DRESS: TIPS FOR THE PERFECT FIT

I got a text from one of our Bridal Boot Camp clients that her dress had arrived and it was fitting time. She was a little nervous, but I knew she was progressing nicely and waited for the results.

You see, as is often the case, she had a specific weight goal in mind when she first came in and had accordingly ordered the dress two sizes smaller than her current one. But, she also wanted to be a buff bride, not a waif bride.

With that in mind, I counseled her that her desired weight might not be reasonable, but that she would definitely look fabulous AND reach her measurements if she stuck with her program. Why? Because muscle weighs more than fat, and the goal is to burn away fat while building lean muscle. Since our client wanted to sculpt her body and gain more muscle mass and strength, there was no way that she would reach her target weight without either leaning out beyond what she had in mind OR sacrificing muscle fitness. So...

The best gauge of her progress towards fitting into her dress would be measurements and body fat percentage, NOT the scale alone.

"Trust me," I said.

Trust me she did, and here we are just a few weeks later. With plenty of time to spare, her dress fits perfectly! While she still wants to continue sculpting and getting stronger, she is adamant that she doesn't want to get any smaller. This is important to note because she is NOT at the weight she thought she wanted. She does, however, look fabulous, as reflected by her measurements and body fat percentage. We'll continue her program and closely monitor her progress to make sure she stays within acceptable ranges, while continuing to sculpt her shoulders, arms, and back for the "strapless dress" look.

DRESS FITTING TIPS:

1. Take your girth measurements and compare them to those of your desired dress size. Typically, the most important ones are the bust, waist, and hips. These measurements are what will allow you to fit into your dress, or not.

2. Have your body fat measured by a qualified health or fitness professional. Not only is a healthy body fat range important for your overall well-being, it will also give you an idea of how your fitness program is working.

3. Use the scale only as a loose measure of your progress. Weigh once per week, on the same day of the week, but don't obsess. Keep in mind that if you are resistance training, you may actually see a slight increase in the first week or two as your muscles become denser. Comparing your weight with your change in body fat percentage is thus VERY important!

4. Start your eating and exercise program early! Can't stress this enough. While the goal is to look good at your wedding, you also want to give your husband a healthy bride. Our Bridal Boot Camp client ordered her dress two sizes smaller, but she ALSO gave herself plenty of time to create the figure she wanted.

Contact us as soon as you have your wedding date and we'll help you figure out the best dress size goal for your situation and sculpt the body you desire to go in it!

In-Home Workout For Amazing Wedding Legs!

Maybe your your wearing a short wedding dress or maybe you just want amazing legs on your honeymoon. Regardless of the reason here's a in home mini workout you can do to get sexy runway model legs.  

10x Squat Jumps

10x One-Legged Squat with Knee Up

10x Star Lunges (forward lunge, side lunge, back lunge)

10x Bicycle abs

Repeat

10x Squat Jumps

10x One-Legged Squat with Knee Up

10x Star Lunges (forward lunge, side lunge, back lunge)

10x Bicycle abs

Repeat

10x Squat Jumps

10x One-Legged Squat with Knee Up

10x Star Lunges (forward lunge, side lunge, back lunge)

10X Bicycle abs 

Portion Size vs Dress Size

What are you eating?

No, REALLY!

What are you eating?

If you intend to be healthy, look fabulous, and become a "buff bride", you absolutely HAVE to take a good, hard look at the foods you're putting in your mouth on a daily basis. That includes how much!

Many people think immediately of the "bad" things that they eat when they consider their diet, but it's also extremely important that you consider how much you're eating as well. Even if you're making healthy choices, too many calories in and not used (in the form of metabolism and exercise) still equals more fat as your body will still store any excess.

Here are some websites to help you with some visual reference points as well as info on how our modern portion sizes have dramatically increased over the past few years:

- Visual estimates of serving sizes

- Guide to portion control for weight loss

- Do you know how portions have changed in 20 years?

Got engaged?

Nineteen percent of couples who decide to get married get engaged over the holidays. If you became one of them this past holiday season, congratulations!

Now comes one of the most important wedding day questions you'll make...

What are you going to wear?!

There's no question that you'll want "the perfect dress" to further enchant your groom. If your New Year's goals also include getting in shape and looking fabulous on your wedding day, however, there's no time to lose in getting started on your "buff bride" fitness program.
Let's go!

Prepare to succeed:

Write down your goal(s) and be precise. Ask yourself the following questions.

1. How much time do you have to shape up before your wedding day? This is very important because it will determine the amount of progress you'll be able to make. The more time you allow yourself, the better your results. While your wedding is your "D-day", you ideally need to learn and create habits that will make you a "buff wife" as well as well as a buff bride. Starving yourself and exercising endlessly, or worse incorrectly, can not only wreak havoc on your health, you could likely rebound at the end electing instead to glue yourself to the couch with your face stuck in a bowl of chips and salsa. Not good!

2. How much effort and focus on your goal(s) are you willing to commit to in order to make the figure-shaping changes you desire? Outside of general fitness, the volume of workout time necessary during the week may be directly related to the look you are trying to achieve. You may also need to create new lifestyle habits that include modifying how you eat to help your body burn away excess fat. Don't bite off more than you can chew, however (no pun intended). Be sure to take into account the time you'll need to plan your wedding creating your fitness plan so you don't become a ball of stress as the day draws closer. Have fun and create memories along the way!

3. What dress size can you realistically fit into at the end of your alloted time-frame and fitness effort? Some brides order their dream gown in their "dream size" in hopes of slimming down and firming up by their wedding day. To say this can add loads of stress is an understatement! Be wise. While losing 20 pounds or dropping 2 dress sizes in two months may be possible, for instance, the short period of time leaves little room for error. As a general point of reference, the healthy recommendation for sustainable weight loss is 2-3 pounds per week. Order your dress in a reasonable size, give yourself time to shape up, cut down on the stress.

4. Will your dress be strapless, or fitted? Showing your arms and back means you may want to focus some of your training effort on firming (aka building) some muscle in those areas. And don't think that just because you resistance train that you'll end up looking like Arnold in "Conan, the Barbarian". In most cases, you don't have the genetics and even if you do tend to "bulk", smart training will help you look like a hottie, not a hulk.

Get started and train smart.
The best is yet to come!

Sugar: Cut it out!

How much sugar do you eat on a daily basis?
Do you have any idea?
You should.


New AHA guidelines recommend that women eat no more than 100 calories of added processed sugar, or six teaspoons (25 grams), while men should limit their intake to 150 calories, or nine teaspoons (37.5 grams).

It's estimated, however, that the average American currently consumes an astounding 22 teaspoons of added sugar every day. That's nearly a half cup of pure sugar, accounting for 355 calories! These numbers are important to understand because a recent American Heart Association (AHA) report cites a direct link between sugar consumption and the development of such conditions as cardiovascular disease and diabetes. An increase in sugar consumption is also thought to be linked to the dramatic rise in obesity.

If you regularly eat foods loaded with sugar it can have a dramatic effect on your waistline. Daily calories can add up more quickly than you realize, leading to over consumption and weight gain. A twelve-ounce can of soda alone, for instance, has about eight teaspoons of sugar and 130 empty calories. Since drinking these calories will not satisfy your hunger long term, research has shown that you won't naturally eat less at mealtime to account for the calories that you already drank and may even eat more.

Many clients have seen a tremendous impact on their weight loss efforts just by limiting or eliminating simple sugars from their diets. This includes omitting sodas and juices, eating whole grains instead of sugary breakfast cereals or muffins, and skipping the office candy dish or evening dessert. Believe it or not, the more you eliminate sugary foods from your diet in favor of more wholesome foods, the less you will tend to crave them. While you don't have to go "cold turkey", you'll find that the more sugar you eliminate from your diet, the better you'll feel and the closer you'll move towards your fitness goals.

FAST SUGAR FACTS -

Foods that contain processed (refined) sugar include:
* soft drinks
* candy
* cakes
* cookies
* pies
* fruit drinks (Note: if the label says "juice cocktail" it contains sweetener)
* milk-based desserts and products (ie. ice cream, sweetened yogurt and sweetened milk
* grain products such as cereal, muffins, breads, sweet rolls, and doughnuts

Sugar aliases:
* brown sugar
* corn sweetener
* corn syrup
* dextrose
* fructose
* fruit juice concentrates
* glucose
* high-fructose corn syrup
* honey
* invert sugar
* lactose
* maltose
* malt syrup
* molasses
* raw sugar
* sucrose
* sugar
* syrup

Check out how much sugar is in some of these common foods: Sugar Stacks

Sources: www.mypyramid.gov
www.diabeteshealth.com

Bridal Case Study: Lauren

In her own words....

Q: What is your motivation to change your lifestyle and to get in shape?

A: Aside from getting married and wanting to look great, I knew I was approaching a point in my life when I can’t eat whatever I want and expect my pants to fit the same year after year! Old habits are hard to break and I was looking for a jumpstart to a truly healthy and active lifestyle.

Read more...

How long will it take to get fit for my wedding?

Question:
I just got engaged and want to look hot for my wedding. When should I get started on my fitness program and how long will it take for me to get in shape?

The answer can be a little tricky since the time it takes to get in shape depends on many factors, including age, current fitness level, health history, and your individual progress rate. Generally, however, your body can burn 1-2 pounds of body fat per week, so 10 pounds, for instance, will take you about 5-10 weeks. Losing weight any faster puts you at risk for rebounding after the wedding is over, wasting of precious muscle mass, inadequate muscle gain, and saggy skin. To make matters worse, that lack of adequate muscle and saggy skin could leave you looking sickly or "fluffy skinny" on the Big Day instead of toned and sexy.

Bottom line: Start as soon as possible! Begin your fitness program as soon as you become engaged, even if you haven't set a date. Then, be sure to give yourself some time. Six months, for instance, is often a very generous time frame to make some real changes in your figure. More over, you'll begin creating healthier fitness habits before things become hectic and crazy. Exercise as simple as walking and stretching can do wonders both mentally and physically as you begin researching your fitness options. Keep in mind that an optimal fitness program combines cardiovascular exercise with strength and flexibility training.

Congratulations and to your fitness success!

Quick weight loss tips

Trying to lose weight to fit into your dress before the Big Day?

Here are some quick tips to help keep you focused:

#1 Take picture of body part you're working to change. Carry it with you as reminder when tempted to skip a workout or eat poorly.

#2 Buy a reward outfit, bathing suit, or sexy lingerie piece in your desired size and try it on once a week to keep you focused.

#3 Do be kind to yourself. Replace negative self-comments and thinking with positive affirmations. Be and do your best each day!

Look slimmer without losing weight

Want to look pounds lighter? Stand up straight!

Slouching can make you seem frumpy, look 5-10 pounds heavier, emphasize "rolls". Sitting and standing up tall elongates the body and creates a slimmer appearance.

It also gives the appearance that you are:

~ Confident
~ Comfortable
~ Cool
~ Lighter
~ Stylish
~ Taller

Here are some exercises to help improve your spinal positioning and strengthen your posture:

1. Stand against a wall and press your shoulder blades down your back. Allow your lower lower back to keep its natural curve. Keeping your chest lifted and your chin parallel to the floor, hold this position. Breathe in and out fully 10 times.

2. Sit in a sturdy chair with your back straight and your abdominal muscles pulled in (breath naturally). Place your feet firmly on the ground hip width apart. Extend the arms straight forward at shoulder-level. Exhale and round the shoulders forward, then back. Pull the chin in towards the chest, contract the abdominal muscles and hold until all the air is blown out. Inhale fully as you return to the upright position and pinch the shoulder blades together. Repeat 10 times.

Do both exercises 2-3 times per day for the next week.

Action tip: Think regal, dahling. Work to create new habits by being aware of your posture today. Sit and walk like the wonderful diva you are -- or at least act like you believe you are until you do!

More posture perfect info...

Get a witness for your weight-ins

While it's not a good idea to weigh yourself everyday, weekly weigh-ins with a workout partner or personal trainer can help you reach your weight loss goals AND maintain your weight long term. Not only will it help you to stay focused, you'll also have a higher level of accountability and motivation to stick to your program.

A recent study published in the Journal of the Canadian Medical Association showed that bi-weekly weigh-ins along with regular phone calls optimized participants' consistency with exercise and diet, and that they were able to prevent subsequent weight regain.

Review summary from Exercise ETC -

"Weighing-In Enhances Weight Maintenance"

The biggest challenge for individuals who have lost a considerable amount of weight is often not the initial weight loss, but the maintenance of weight loss. Previous research has identified exercise to be the primary factor in whether or not someone regains weight. However, continued support is also recognized as important for successful weight maintenance. In a recent study published in the Journal of the Canadian Medical Association, researchers determined that a simply bi-weekly weigh-in along with regular phone calls is sufficient to optimize consistency with exercise and diet and prevent weight regain.

Two hundred women who had recently lost more than 5% of their original body weight were assigned to one of two groups. The first group received nutrition education and supervised exercise by nutritionists and exercise physiologists, while the second group received phone support from nurses along with a bi-weekly weigh-in. Some participants were educated in the use of high-carbohydrate eating, while others were encouraged to eat a diet high in mono-unsaturated fats.

Following the two-year intervention, it was determined that both groups had maintained an equivalent amount of weight. Interestingly, participants were more compliant for weigh-ins than for regular supervised exercise. Type of diet did not affect weight loss or regain.

Given the increased costs of the extensive intervention, the researchers concluded that less expensive monitoring and support could be as beneficial in weight maintenance. This could be essential for hospital and government-based programs that develop interventions for low-income populations. The practical lesson for exercise professionals is that people who lose weight may benefit from regular weigh-ins, and frequent contact may further facilitate successful long-term weight management and compliance.

Dale, K.S., et al (2009) Determining optimal approaches for weight maintenance: a randomized controlled trial. CMAJ.

Get rid of that muffin top, Part 3: HIIT

Ok, so you've waited for it so here is the answer to help you trim off the muffin top and pass the strapless dress test to boot.

Ready?!

High Intensity Interval Training (HIIT)!

HIIT is a training modality where periods of near maximum effort exercise is interspersed with intervals of moderate-intensity aerobic movement. Research has shown that HIIT burns adipose tissue (body fat) up to 50% more effectively than low-intensity exercise.

How do you do it?

One option is short (10-30 minutes) aerobic/anaerobic cardio workouts. Not that old-fashioned, leaning on the cardio equipment stroll that you see some people doing in the gym while reading the latest gossip mag. No, we're talking sweat-producing, increased breathing, high intensity effort.

For example, you could do some fartlek-style running, walking, or cardio machine work where you go all out for as long as you can and then recover with low intensity movement for as long as you need. This requires you to be very self aware, but can be great for beginners. If you want something more structured, do 15-60 seconds of all out effort and then recover for 30-90 seconds. If you use cardio equipment you can also manipulate the ramp elevation (ie treadmill, eliptical trainer) as appropriate. The goal is to continually vary the intensity and therefore increase the overall fat burn. This option should only be done 1-2 times per week depending on your fitness level and training goals.

Another option is to mix in muscle conditioning with aerobic/anaerobic effort. This training modality should only be done 2-3 times per week on non-consecutive days, again depending on your fitness level and training goals. Here, you mix body weight and/or weight training exercises with short bursts of aerobic/anaerobic effort. The goal is to use total body movements that use all of your major muscle groups. As with cardio HIIT, you mix 15-60 seconds of maximum(or near maximum for Newbies) effort with a recovery period of 30-60 seconds:

Sample Workout:

Rotating side plank
Renegade pushups
Medicine ball wood chop
Burpees (Newbies: squat thrust)
Fwd/bwd lunge
Squat w/dumbbell lateral raise
Triceps dips

Do a moderate intensity activity such as jumprope, run in place, jumping jacks, etc between each exercise with stretching as needed.

Be sure to cool down and stretch afterward.

And remember, proper eating habits are vitally important to your success so go get a glass of water and a banana, and get started!

All about the arms

Need exercises to whip those chicken wings into shape?

Here's a quick list:

1. Pushups!!!!!
These are a girls best friend, gurl-friend! Modify them, as necessary, on your knees or whatever, but do them. Even if you struggle in the beginning, you WILL get stronger and therefore, more tone. They also give you the most bang for your buck since they also work your chest, shoulders, and core(abs). Your back and thighs also benefit by helping you to stabilize in the standard position.

The triceps (the back of the arm) actually make up more of your arm musculature than your biceps (front of the arm) so work them. They also keep you from having those jiggly "bingo wave" arms, as a client calls them. ;)
2. Triceps dips
3. Lying triceps extension
4. Triceps kickback

5. Biceps curl
6. Concentration curls
7. Cable curls

Breakfast. . .of Champions.

If you want to lose weight healthily you MUST eat in the morning. Period.

Countless studies have shown that eating breakfast is one of THE most important eating habits for healthy weight loss and weight management, as well as athletic performance.

Eating breakfast can help you manage your intake throughout the day by positively addressing your energy needs from the start. It also helps your body to regulate your metabolism so that you can lose weight more efficiently and it increases your mental clarity and sense of wellbeing since both your brain and nervous system require glucose (blood sugar) to function properly.

If you finished dinner at 7pm last night, for instance, and wake up at 6am, you haven't eaten for 11 long hours. Your body continues to burn calories even while you're sleep, so whether you're preparing for your morning workout or heading off to work, your body needs fuel. Now, while you are somewhat correct in assuming that your body will simply go to your fat reserves to keep you going, there are some unwanted side responses: your body slows down your metabolism (burns less calories) in an attempt to conserve energy, and it begins to use your much needed muscle. While there are other responses, these in particular actually hinder your weight loss success.

Bottom line: Eating breakfast does a body good, so eat up!

Fat back and chicken wings. . . Part 2

Wedding dress season is coming soon!
Be ready.

It's time to work on increasing your overall endurance by stepping up the program with some high intensity interval training (HIIT). This will help you to increase your metabolism and burn more fat not only during, but after your workout.

Initial routine from a couple weeks ago:

Pushups (modified on your knees is okay)
Triceps dips
One-arm dumbbell rows

Now, add more fire with this routine:

Jumping jacks x 20 reps
Squat thrust with one pushup x 8-12 reps
Triceps dips, 8-12 reps
One-arm dumbbell rows, 8-12 reps
Hover, 10-60 seconds

Begin with an 8-10 minute warmup of dynamic exercises and light stretches to raise your core temperature and to increase joint range of motion. End with a cool down and flexibility stretching. Go down the list 1-3 times depending on your fitness level. Modifications are possible, just contact me for assistance.

Stay tuned for more progressions!

Prepare to succeed!

The New Year is just beginning and you may have some goals that involve getting in shape not only for your health, but in preparation for an upcoming special event (like your wedding, perhaps!).

While you may feel caught up in the New Year excitement, it's important to set the proper stage. This means ACTIVELY creating an environment that will cultivate success.

Follow these tips to help you get off to a great start:

1. Clarify your true intentions and motives. What EXACTLY do you want to see happen and more importantly WHY do you want it to happen? For instance, if weight loss is a goal, precisely how much do you need to lose and why do you want to lose the weight? Is it to look better for yourself? Is there a health concern? Do you have self-esteem issues that need to be addressed? Do you want to be able to move around through your life with more energy and stamina? Figure it out and use "the why" as your battle cry!

2. Gather the troops. Don't go it alone or struggle in silence! Get your fiance, your girlfriends, your aunties, your mom, basically the people in your life that care about you, to cheer you on and give you the business (with love, of course) should you start to slip and slide. Get professional help, as needed. Replacing negative habits that have been developed over a life time with positive ones can be challenging. Affirming thoughts, feedback, and a caring kick-in-the-pants can help you to stay focused.

3. Invest in yourself. Take a nutrition class or workshop. Hire a personal trainer or attend a class. Seek counseling to help with unhealthy emotional hindrances. Bottom line: assess your situation and be honest with yourself about the person you currently are to help you make choices regarding the person you want to be. Investing in yourself by getting the help you need early on can save you time, money, and emotional/mental discomfort.

4. Go through the fridge! While you're at it, tackle the cabinets and drawers as well. Forget about that "will power" stuff! Get rid of foods that tend to be a stumbling block for you. If said food item doesn't bring you closer to your targeted goals, then toss it. Stock up on healthy foods that are natural, low in fat, low in sugar, and high in nutrients. As a suggestion, here's a list of the so-called "world's healthiest foods".

5. Stay away from trouble! Identify any potential "trouble spots" in your environment. For instance, if you work in an office that tends to have lots of sweets and goodies on hand, keep yourself out of the area where its kept and bring your own health, goal-oriented snacks. If you have friends that like to frequent high calorie food spots for get-togethers, suggest alternatives that center less on eating and more on activity.