Jan
11
27 Fitness and Fat Loss Tips
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It’s New Year’s Day, and you have a clean slate.
I don’t know if you are one to make New Year’s Resolutions or not, but either way you’re probably thinking about how you can become fitter, healthier and happier than you are right now.
These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:
- Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.
- Push the intensity of your workouts. Don’t kill time, burn calories by maintaining a challenging intensity.
- Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.
- Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.
- Believe in yourself. Know with conviction that you CAN accomplish your goals.
- Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.
- Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
- Don’t be afraid to ask for help.
- Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.
- It’s not about will-power, it’s about want-power. You have to want it.
- Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
- Stop talking about losing weight. Start doing it.
- Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.
- Be wary of products that are labeled as ‘health food’. Always read the nutrition labels.
- Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.
- Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.
- Destroy negative self talk.
- Avoid the trap of high-calorie beverages after your workouts.
- Be consistent with your workouts. Exercise three to four times each week.
- Expect more of yourself.
- High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.
- Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.
- Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.
- Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
- Set specific, measurable goals.
- Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
- You deserve better…go get it.
After writing these tips, I realized how powerful and inspiring they are. Print this list and place it somewhere that you’ll see often – this will keep you motivated and pumped up to accomplish your goals.
If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can guide you to success.
I’d love to team up with you - together we will transform your body in 2010!
Call or email to get started today.
Jan
9
A Bucket of Crabs
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Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.
Ask any fisherman and they’ll tell you that a bucket full of crabs doesn’t need a lid – they simply won’t escape.
Why? Well, it’s not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don’t work together…
Instinctively crabs pull each other down-literally.
When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee’s leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.
People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?
Do you have crabs in your life? A crab is…
- The person who discourages you from going to the gym
- The person who scoffs when you mention your weight loss goals
- The person who snickers when you choose salad over pizza
The crab mentality says “If I can’t have it, then neither can you.” When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.
Keep Crabs at Bay: When crabs come snapping, remember the following:
- Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don’t have to listen. Don’t let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can’t achieve?
- Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don’t succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
- You hold the power: Even the most persuasive crab doesn’t hold a candle to your iron will. When you are ready to change, and you’ve made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don’t let a wimpy crab rob it from you.
Are you ready to make a positive change in your life? Don’t wait any longer. Join the ranks of my successful clients-schedule your first workout today.
And don’t let a single crab talk you out of it!
Jan
7
Spring Salad
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Crunchy snap peas and soy nuts pair up with soft tofu in this spring inspired salad. Best enjoyed as a light lunch, this salad will treat your taste buds while maintaining your waistline. Servings: 2
Here’s what you need…
- 4 cups mixed greens
- 10 cherry tomatoes, halved
- 2/3 cup sugar snap peas
- 1/2 cup Light Firm Tofu
- 2 Tbl unsalted soy nuts
- 1 Tbl unsalted sunflower seeds
- 4 Tbl Newman’s Own Lighten Up Low Fat Sesame Ginger Dressing
- Combine the greens, tomatoes and peas, tofu, nuts and seeds in a medium bowl. Add the dressing, mix until fully combined.
- Divide salad into two bowls and serve.
Nutritional Analysis: One serving equals: 184 calories, 6.5g fat, 19g carbohydrate, 14g fiber, and 18g protein.
Jan
6
What motivates you to lose weight?
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So, I have had some serious posts lately. I thought I would add a bit of humor to this blog. Enjoy watching the Simpsons.