Do you follow fitness stars on social media? Their perfect, chiseled images popping up in your newsfeed to give you just the right amount of motivation to get you into the gym…or does it?
Striving for perfection doesn’t always work.
Quite frankly, perfection is unattainable, and will always leave you falling short and feeling bad about yourself. Instead I like to remind myself of this quote…
'Strive for progress, not perfection.' -Unknown
Progress isn’t as exciting as perfection, but it is attainable. And progress builds upon more progress as you climb your way towards the accomplishment of real goals.
And yet…the gap between your current body and the body you want gapes wide and deep. Any time that you want progress and improvement in your life it requires crossing over from one way of doing things to a new way.
But how do you make it across?
Small Degrees of Progress + Time = A New You
Commit to making one small degree of progress each and every day, and over time you will arrive on the other side of that chasm, a brand new you.
Did you eat white rice with dinner yesterday? Today choose brown rice. Next week choose cauliflower rice.
Did you eat a donut for breakfast yesterday? Today eat half of a donut and a piece of fruit. Next week choose a protein bar.
Did you wake up at 7 a.m. today? Tomorrow wake up at 6:45. Next week wake up at 6:30.
Did you sit all day today? Tomorrow walk for 15 minutes. Next week walk for 30 minutes.
And the end result, the reward, comes after you’ve made that new way of doing things a part of who you are.
We are all capable of great progress and great improvement – just not all at once.
Progress takes place one degree at a time, so don’t look to perfect fitness images on social media as your measurement of success, but rather look at your personal degrees of progress in the right direction.
Refuse the urge to compare yourself to others--the only comparison that matters is between yourself yesterday and yourself today.
Progress isn't about finishing the race it's taking that next step in the right direction.
If you aren’t yet one of my amazing clients then consider your next step of progress to begin a challenging and fun exercise program with me. Call or email me today to get started.
Now that’s some serious progress!
It’s the time of year for focusing on fitness, health, and self-improvement; and, as to be expected, I’m busier than ever with clients looking to shed pounds and to take the New Year by storm.
I love seeing this renewed enthusiasm for fitness and the surge of motivation in the air! I hope that you’re feeling it too.
What’s not as awesome is the struggle that I see so many of you endure when it comes to shedding pounds and transforming your body to firm and toned. Improving your fitness level should be enjoyable, and it’s my sole purpose to help you in this process of achieving your best body and best health yet.
Let’s start with the easiest fitness hack of all, something that I can almost guarantee you’re not doing. By making this small change to your daily routine you’ll quickly find those unwanted pounds coming off quickly and easily.
***Warning: This fitness hack is going to sound so easy that you may be inclined to simply dismiss it. My advice is to try it out before writing it off as too easy.***
The easiest fitness hack that you’re not doing is to drink a minimum of 64 ounces of water daily.
Now I know that sounds boring, but take a moment to reflect on your water intake over the past few days. Did you even get close to the minimum of 64 ounces? Really, for optimal fat loss, you want to be drinking closer to a gallon of water each day.
Why is water such a big deal? Here are 3 compelling reasons as to why drinking a minimum of 64 ounces of water a day will help you drop pounds and achieve a stunning transformation…
#1) Water Aids Fat Metabolism in the Liver
When it comes down to the technical process of losing fat, your liver is where the action is. The key to having a highly functional liver, one that quickly removes metabolic waste and built up toxins, is to be properly hydrated by drinking a minimum of 64 ounces of water each day.
Your liver is a filter for your body. When you aren’t drinking enough water, your liver accumulates a build up of waste product that slows the process of fat metabolism down.
#2) Water Helps Balance Hormones
Without getting too technical about the science of fat loss, it’s important that you understand that your hormones play an important role in your body’s ability to lose fat. When your body enters a state of dehydration, your organ and digestive functions are compromised, which in turn negatively impacts hormonal balance.
This stress, brought on by dehydration, impacts your adrenal glands, signaling the need for an increase in cortisol, which encourages your body to begin storing fat, rather than burning it.
#3) Water Reduces Calorie Intake
Now that you understand the science behind water and weight loss, let’s examine the positive effect that proper hydration has on your daily caloric intake.
By drinking a minimum of 64 ounces of water daily, your desire for high calorie, sugary drinks like soda and high fructose juices will diminish. This decrease in fattening calories really adds up!
In addition to weight loss, drinking water has an infinite number of benefits – including improved skin complexion, boosted immune system, cleansing toxins out of the body, etc.
While it’s important to drink plenty of water in general, be sure you’re increasing your amount before and after your workouts. The more you sweat, the more water you lose, and it’s important to replace that lost water to avoid dehydration.
Does this make sense? Remember: Drink a minimum of 64 ounces of water each day.
I hope that you find this simple fitness hack to be helpful in your quest for a new and improved you this year! Remember that participating in a challenging and consistent exercise program is absolutely vital when it comes to getting into great shape.
I’m here to help you on your fitness journey. Call or email me today to get started!
I realized something important about exercise that’s worth sharing with you.
Most of the time, when encouraging you to exercise, I focus on health and fat loss. These are two significant benefits, but there’s another side effect of exercise that’s hugely important…
How you feel after doing it.
Every workout has an immediate impact on your energy, mood, body chemistry, and even mental functioning. The endorphins released are specifically designed to make you feel good.
All of these factors combined create your overall feeling of wellbeing.
Don’t you want to feel good?
The tricky part is that most of us are habit driven, and so our activity level (or lack thereof) is fairly consistent day-to-day and week-to-week. This makes the impact of each sedentary day less noticeable, since another similar day causes no obvious change. It simply perpetuates your current state of un-wellbeing, with a slow decline.
Why this matters: You could begin feeling a lot better than you do today by starting to exercise.
This could come as a surprise, especially if you believe that the way you feel today is a given, and not something that can be improved.
By maintaining a consistent, challenging exercise plan:
Making regular exercise part of your routine is a foolproof method for improving your overall wellbeing. It’s a gift that you give to yourself with each workout.
Ready to really feel good? Sign up for my latest fitness program. Call or email today to get started!
You realize that you want to lose the weight and to get into phenomenal shape. You believe that your health is important to you, and that you want to improve the quality of your life through diet and exercise. You feel that this time it will be different, that this time the changes will stick and you’ll become the best version of yourself.
Starting out with great intentions and high expectations, the first few days go well. You’re making the time to exercise. You’re eating vegetables and proteins. You’re avoiding sugar, packaged snacks, and soda.
After day 3, you step on the scale and find that the number has gone down! You’re making progress towards your goal and that feels good.
The next day something unexpected happens. You catch a cold. It would only aggravate your illness to exercise in this condition, so you wisely take the day off. That night you find yourself eating comfort food for dinner. You are feeling sick, so it seems justified.
A week later you think about returning to the gym, but your cousin is graduating from the police academy and there’s a family celebration. A slice of graduation cake later, and you’re in no condition to exercise. As your insulin levels soar and your energy dips, you tell yourself that tomorrow is the day that you get back on track.
Tomorrow brings with it more unexpected turns, pushing your healthy lifestyle just out of reach.
There’s a very simple reason for this phenomenon: If you’re looking for an excuse the universe will provide you with one. Every. Single. Time.
But I’m not looking for an excuse. Those things were out of my control. I wanted to stick with the program, but I caught a cold and then life got busy.
If someone offered you a million dollars to stick with your diet and exercise program for 6 months could you do it?
You bet you could! And you’d probably even do it for 100 thousand dollars.
This means that if you had a great enough incentive then you’d stick with your program and get results. So right now the incentive, the motive, the desire just isn’t great enough to protect you against all of the excuses that the universe has to throw at you.
Find your incentive. Results will follow.
What’s more important to you than excuses?
What I can and will do is get you into the best shape of your life! All you need to do now is give me a call or reply to this email to get started. Let’s do this!
Your mindset plays a big role when it comes to getting and staying fit.
In the same way that an app on your phone is limited by the functions that have been programmed into it, your body is limited by the messages sent by your mind.
If you have the goal of changing your body for the better by dropping pounds and increasing your muscle tone, the first thing to do is to begin with your mindset. It’s a step that far too many well-meaning folks skip in their quest for an improved, sexier body.
My experience has led me to observe that my successful clients who experience the most amazing body transformation results are the ones that abide by the following Positive Mindset Habits…
Positive Mindset Habit #1: Stop Beating Yourself Up
Most of us compare where we are today with where we ultimately want to be.
If you’re a size 18 with the goal of one day being a size 6, what runs through your mind when you look in the mirror?
With a positive mindset you would look in the mirror and notice the improvements and progress that you’ve made towards your ultimate goal, no matter how subtle.
With a negative mindset you would look in the mirror and only see the gap between what you are today and what you ultimately want to be, and you’d beat yourself up about it.
To be successful with your body transformation, focus on positive improvements and every small step towards your bigger goal.
Positive Mindset Habit #2: Do not EVER consider what others think of You
My best clients don’t give one hoot what others think of them. They are focused on their own journey and realize that the only opinion that matters about them is their own.
This small mental shift makes a huge difference when it comes to getting results.
Maintain your focus and energy on your daily fitness goals and resist the urge to compare your progress with others. Do not attempt to decipher what others are thinking about you, because the only opinion about you that really matters is your own.
Positive Mindset Habit #3: ONLY Think Positive Thoughts About Yourself
Nothing good ever comes from thinking poorly of yourself. I simply can’t emphasize this point enough: Negative self-talk is one of the reasons that most attempts at weight loss fail.
On the flip side, those who make a daily practice of positive self-talk, by encouraging themselves and focusing on every small step made towards their goal, see incredible results.
Keeping a positive attitude about yourself will not only help you lose the weight, it also helps you to keep it off in the long run.
Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.
Let’s get you into the best shape of your life!
Being Positive Pays Off
Since negative thoughts have been proven to reduce fitness results, make it a practice to reject any negative thought about yourself that comes into your head.
When a negative thought floats into your mind immediately respond with, “That’s simply not true,” and then remind yourself of the last positive goal that you accomplished.
Once you do this enough times your mind will stop coming up with negative thoughts to send you, making positive progress quicker and easier.
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 Strategies
If you want to keep your diet on track during this season of parties, you’ll need to pace yourself. Try the following strategies:
#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.
With holiday parties and gatherings quickly approaching, most of us are now thinking about looking our best while dressed in our finest. Too bad that losing body fat is a slow and steady process, rather than an instantaneous fix.
However…I do have an extremely effective 2-step method for losing belly fat faster than ever, and I’d like to share it with you today so that you can utilize it to look and feel your best this holiday season.
Look Your Best for the Holidays. This deadly, fat-incinerating method fights fat simultaneously on two separate fronts for maximum effectiveness: your sugar intake and your high intensity workouts.
First: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no sodas, no desserts, no packaged snacks, no candy, no mocha lattes, NO SUGAR AT ALL!
When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.
It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.
Second: Here’s the step that requires some effort, but trust me when I say it’s worth it. You crank up the intensity of your workouts to a whole new level.
Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.
If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.
Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.
The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!
Call or email me today and together we will get you started on your fastest fat loss ever now before the holiday season brings on more unwanted pounds.
Junk food tastes annoyingly good. There’s a reason for this – the food companies actually formulate each bite for maximum craveability with a specialized balance of sugar, fat and salt.
But while junk food tastes like another…it’s detrimental to your fat loss results.
Wondering what exactly classifies as junk food? You’re in good company, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices.
Here’s the rundown on what classifies as junk food:
Imagine being 100% free of junk food for the next 30 days. How would your weight improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action!
Step #1: Get Rid of It
Step one is simple: get rid of all the junk food that currently resides in your home, office and car. Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories.
Step #2: Stock Up on the Healthy Stuff
Don’t worry, you aren’t going to starve now that your junk food has been cleared out. Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads or burrito bowls (like the recipe below) are great items to have on hand. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate.
Step #3: HALT!
When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep.
Step #4: Stick With It
The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be even easier than the second…and so on.
The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.
BONUS! Step #5…Join a Challenging Exercise ProgramWhen you include exercise as a routine part of your day, your body shapes up quicker than ever and junk food cravings fade faster. I am the expert in body transformation, and I am here to get you from the body your currently have to the one that you KNOW you deserve.
Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!
We are officially on the verge of holiday season…and with it a myriad of food temptations and weight gain traps. Don’t fret, if you act now there’s still time to tighten up before putting on your holiday finest.
Do these 5 things NOW to quickly shape up…
1. Eat more Veggies: Your mom was right, eating vegetables really is a good idea, especially when aiming to drop pounds. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.
2. Add five Minutes: Each week, between now New Years, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.
3. Double up on Water: Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier and more radiant.
4. Eat low Carb (after 4pm): One of the easiest ways to drop a few inches around your waist before the holidays is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try – starting with the recipe for Greek Stew below. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.
5. Train with Me: If you’re not yet one of my beloved clients, then now is the time. I’d love to get you into phenomenal shape before New Years, and to give you the foundation that will keep you lean and healthy for life.
Call or email today and we will get you started this week on an exercise program that will get you back in control of your body.
Mondays matter more than any other day of the week.
This is because your actions on Monday set the tone for your entire week. Start out on the wrong foot and it could take days to get back on track.
Mondays are like mornings. If you win your mornings, you're usually going to win your day.
Starting out with a healthy, balanced breakfast that avoids sugar and is full of fiber and protein gets you primed to eat healthy again at lunch, and again at dinner.
Likewise, when you exercise on Monday, you're going to set yourself up to have an active and fit week. When you show up prepared and rested on a Monday, the rest of the week flows with successes and wins.
Fact: When you get that Monday workout in, you're 4 times more likely to get in a Tuesday workout... and that Tuesday workout leads to getting workouts in the rest of the week.
On the flip side, when you don't show up on a Monday with your A-game then you're left chasing the rest of the week and playing a game of catch up.
This is true for your fitness, health, mindset and work.
When you choose to skip your workout Monday morning, and eat whatever is quick and available rather than what’s healthy, then you’ve started the week on the wrong foot, and you will spend the next several days backsliding away from your goals.
The fastest way to the top in fitness and health is to show up Mondays rested, prepared, and ready to dominate. Never miss a Monday again. Embrace Monday with enthusiasm and vigor.
Let's make this week count!
Call or email me now to get started with my results-driven fitness program.
The Monday Paradox
Skipping out on exercise on Monday in order to make yourself feel better? Think again.
Research shows that the endorphins (happy hormones!) released during exercise makes you feel better, increases your self-esteem, and reduces anxiety.
So if you’d like to walk into work on Monday feeling good, with increased self-esteem, and reduced anxiety then grab an early morning workout instead of another hour of sleep.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.