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!
How to LOVE Exercise
Here’s how to turn something that you’ve dreaded into something you enjoy…
1. Block the Negative: Your thoughts play a big part in determining your favorite things. Block out any negative thoughts you may have about exercise. Focus your energy on creating a positive attitude that will get you excited about hitting the gym, rather than dreading it.
2. Focus on the Benefits: With exercise you have so much to gain and nothing to lose. Exercise makes you stronger, sexier, happier, and gives you more energy. Pick the benefit that moves you the most and fixate on it.
3. Get Guidance: The easiest way to put exercise on your list of favorite things is to experience it at its best. Get onboard with one of my fitness programs and I’ll show you the most effective and enjoyable techniques that will get you into the best shape of your life.
It’s easy enough to lose a few pounds for a short period of time, only to gain it back. It’s much harder to achieve long-term fat loss.
However, you know people who appear to be permanently in beach-ready shape, so it is possible to be lean for life. This begs the question: how can you lose the weight for good?
The answer to this quandary is not found in a single habit or action, but rather in the following 5 Lean for Life Habits…
Lean for Life Habit #1: Reimagine Yourself
Up until now you’ve accepted the shape that you are in, and even if you hate it, you’re comfortable with it. Read that again to make sure it sinks in. You are comfortable with the body that you have right now, and until you decide it’s no longer comfortable then you’ll be stuck in the shape that you currently have.
Now spend time reimagining yourself leaner. Really let that new image sink in until you’re more comfortable with it than you are with the image of your current body. Rinse and repeat. The clearer you can see and feel and imagine yourself in a lean body, the more urgency and desire you will create to achieve and maintain it.
Lean for Life Habit #2: Break Up With Sugar
Look, Sugar, we have to break up. It’s not you; it’s me. Sure, we’ve had some good times. You’ve tickled my sweet tooth and pleased my taste buds, but loving you is a double-edged sword that leaves me heavy and out of shape. So this is it, we are through!
As silly as that sounded, your relationship with sugar is holding you back from living in a lean for life body. It’s not only refined sugar that is messing with your body composition; in order to be lean for life you’ll also need to manage your intake of natural sugars.
The good news is that every day spent without sugar will make the next day that much easier and your cravings will become that much weaker. Stay strong and soon you’ll be more than happy with the occasional sweet treat rather than the all-day sugar drip that’s sabotaging your swimsuit dreams.
Lean for Life Habit #3: Forget Dieting
Going on a “diet” implies a start and end date, but if you really want to change your body composition for good then there is no end to your healthy lifestyle. It’s a marathon of adapting to healthier (and healthier!) habits to maintain for the rest of your life. The day that you stop trying is the day that your body reverts to it’s old (less svelte) shape.
Don’t worry, the more time that you get under your belt with healthy living, the easier it becomes. Soon your lean for life habits will feel like a normal day – just as your current habits feel like a normal day now. The key is to stick with it until the habits fully stick, and to vigorously fight the urge to give up.
Lean for Life Habit #4: Plan Your Cheats
Being lean for life doesn’t mean swearing off pizza and ice cream for the rest of your days. (Thank goodness!) On the contrary, you’ll find that planned cheat meals of your favorite foods are more enjoyable than ever before. The key is that you will be planning your cheat meals in advance and containing the excitement to one sitting each week.
The fun thing about enjoying a cheat meal while living a lean lifestyle is that there is absolutely zero guilt associated with the pleasure. Most of us experience twinges of guilt associated with most of our meals, because in the back of our mind is the thought that we should really be eating healthier in order to lose the weight that we have yet to lose. Once you’ve lost the fat and are actively living a lean life those cheat meals will be 100% pleasure!
Lean for Life Habit #5: Be Part of a Fitness Family
Belonging to a group of fellow fitness enthusiasts is key to making and maintaining your body transformation. Being fit is easier achieved in a supportive and encouraging group, rather than alone. The accountability provided from your fitness peers will save you from missing workouts and will get you to push yourself to try harder.
One of the most gratifying parts of being in a fitness family is the day when your support makes an impact on a new member. To give the encouragement that was given to you is a special moment that will stick with you, and will recommit you to your fitness lifestyle.
I have created a fitness family that I’d love for you to join. Call or email today to see how you can find your place here with us!
What are you not doing today because of your body?
What would your life be like if tomorrow you woke up with a stunning, lean body? How would your health improve? How would your relationship with clothes change? How would your confidence improve? How would you feel?
What are you waiting for?
There are few things as inspirational as a stunning before and after picture. To see how the human body can dramatically transform is simply incredible!
Have you ever thought about creating your own before and after picture?
While the initial photos are certainly not fun to take, I’d like to share why I believe this is just what you’ve been missing to achieve the fit body you’ve always wanted.
Here’s why you should take before pictures…
The Vulnerability ParadoxSharing a picture of yourself in a bathing suit today might terrify you. The thought of someone else looking at your imperfections can be so uncomfortable that you avoid it indefinitely.
The paradox is that as soon as you make yourself vulnerable, you’re no longer in it alone. You now have someone on your side, giving you the guidance you need to achieve the body of your dreams.
Drop your guard => Be vulnerable => Accept help => Achieve your goal!
Why are you still waiting for the right time to get fit?
You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time.
There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape.
But that right time hasn’t come.
Let’s be honest with each other right now. The right time to get fit won’t ever magically appear. There will always be another life event to navigate. There’s always going to be someone you know who is sick…and you’ll even get sick at times. You will always have a reason to emotionally eat, if you allow yourself that chaos.
So what’s the solution? Drift through life in a body that you aren’t happy with? Avoid mirrors and bathing suits and sleeveless tops? Comfort yourself with the thought that you’ll dial in your fitness one day…just not today?
I’d like you to consider that the right time to get fit is RIGHT NOW.
Not despite your current life challenges but BECAUSE of them.
How much more effective do you think you’ll be dealing with a busy schedule, sick relatives, big life events and active kids when you’re living in an energetic, functional, fit body? Loads more effective!
Consider your current challenges as reasons why you MUST get fit NOW rather than excuses as to why you CAN’T get fit now. I know you can do this. You have nothing to lose and everything to gain.
Call or email me now to get started on your journey to a fit, active, sexy and super functional body! I’m here to get you to your goals in the shortest amount of time possible. Let’s do this!
The Longer You Wait...
The harder it gets.
Plain and simple. Every week that slides into another month, and every month that slides into another year makes it that much harder for you to work back to a place of health and energy.
Start now. Work hard. Achieve your greatness.
I’m here to help!
You’ve probably heard that High Intensity Interval Training (HIIT) produces an afterburn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout.
Sure that’s sounds amazing, but is it too good to be true?
The Science of Afterburn
There is a scientific term for afterburn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout.
So afterburn is indeed real.
While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise.
Intense Exercise = Intense Afterburn
Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the afterburn period.
In order to get the most afterburn bang for your buck, you must push yourself to 70-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours afterwards.
Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity.
Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and an HIIT workout has more proven benefits than a steady state cardio workout.
I’d love for you to experience one of my intense, fat-burning workouts! Call or email me now to get started.
Want MORE Afterburn?
Then use all of your muscles.
To amp up your afterburn, avoid single joint movements that isolate body parts and instead focus on compound, full body movements. Exercises like squats, lunges and deadlifts work multiple joints and muscles and increase the intensity of your workout, and likewise the intensity of your afterburn effect and the number of calories that you burn.
Oh, the dreaded burpee. We love to complain about this uniquely punishing movement, and try to avoid doing them as much as possible. But have you ever stopped to wonder where the burpee came from and why this torturous exercise is a favorite of fitness professionals across the globe?
Burpees: A Short History
Royal H. Burpee was a physiologist in New York City in 1939. He invented the first version of the burpee as a part of a fitness test. The original movement was milder than the burpee we know and love hate today.
Mr. Burpee never intended for his fitness evaluation tool to become the form of exercise that it has become today. The burpee was intended to be performed 4 times in a row, and he would measure the participant’s heart rate before and after in order to assess their heart’s efficiency at pumping blood, thus determining their overall fitness rate.
Burpees: An Evolution
Over time the burpee was modified from its original, fitness evaluation form to the more vigorous modern movement. Here’s how the burpee evolved:
Original Burpee: Squat down and place both hands on the floor in front of you. Jump feet back into plank position. Jump feet forward. Return to standing. Perform only 4 times in a row, measuring heart rate before and after.
Modern Burpee: Bend over or squat down and place both hands on the floor in front of you, just outside of your feet. Jump both feet back into plank position. Drop to a pushup — your chest should touch the floor. Push or snake up to return to plank position. Jump feet back in toward hands. Explosively jump up into the air, reaching arms straight overhead. Perform as many times in a row as instructed by your trainer!
Burpees: The Most Effective Exercise Ever?!?
When you perform a modern burpee you are essentially doing a vigorous six-count bodyweight movement that requires you to move between six unique positions as quickly as possible.
Everything burns as you go through a series of burpees: your lungs, your legs, your arms, and most of all…calories. Burpees cultivate agility, strength, coordination and stamina while burning fat.
So the next time that you are told to do 20, 30, or 100 burpees: smile to yourself, think of Royal H. Burpee and be happy that you are doing an exercise that gets you enviable results in the shortest possible time.
When working towards a fat loss goal the question arises of how to best utilize the scale.
Do you step on everyday, meticulously tracking the ups and downs? Do you jump on it once a week, keeping your mind off the number most days? Or do you skip the scale altogether and simply navigate your transformation using the markers of how you organically look and feel?
Here’s a closer look at each method:
The Everyday Method: There’s a large school of the thought that says in order to lose the most weight in the shortest amount of time you must get on the scale everyday.
Weight yourself at the same time, preferably first thing in the morning, wearing as little as possible. Record the daily number and react accordingly. If your weight has gone up then make modifications to your diet (eat less) and to your workouts (exercise harder). If your weight has lowered then keep on doing what you’re doing because it’s working.
Everyday Method Pros: There is research that backs this as a reliable method. In a Journal of Obesity Study, published in 2015, researchers at Cornell University found that participants who tracked their weight daily for two years were more successful in both losing weight and keeping it off than participants skipped daily weigh-ins.
Everyday Method Cons: Facing the scale daily can be discouraging for some, due to normal fluctuation in water retention, which can take a toll psychologically. Those who get discouraged enough may give up on their transformation quest entirely. Others may get obsessive about their weight causing an unhealthy compulsion to develop.
The Never Method: In opposition to the Everyday Method is the Never Method – as in, NEVER get on the scale. This method requires that you rely on natural instincts rather than numbers and that you pay close, intuitive attention to how you feel and how your clothes fit.
Never Method Pros: No more feeling terrible when the number on your scale tells you that you’ve gained another 5 pounds! No more obsessing over a number! Your self esteem will be untouched and you’ll experience a form of freedom.
Never Method Cons: If you don’t keep close tabs on how you feel and how your clothes fit then this method easily results in pounds adding up gradually over time. It is very difficult to notice weight gain that takes place at a very gradual rate without the use of a scale.
The Once Per Week Method: A once per week weigh-in is the most popular method. Getting on the scale on the same day, at the same time, each week is a compromise between daily and never. It’s the compass method: frequent enough to notice when you begin to drift off track, but infrequent enough to not intrude on your life in a negative way.
Once Per Week Method Pros: You only have to endure the scale once per week, which is a blessing if the scale makes you feel demoralized. It’s frequent enough to bring gradual weight gain to your attention before it gets too far out of hand.
Once Per Week Method Cons: Getting on the scale once every seven days does allow a handful of pounds to add up before you notice, which simply won’t happen with daily weigh-ins. Weight gained in a single week can take more than another week to lose.
The Best Method: The truth is that there’s no universal right way to monitor your fat loss progress in order to stay on track. The method that you choose should be the one that positively supports you towards your goals. Since you know yourself better than anyone, think long and hard about the method that is best for you.
If you hate the scale but know that daily weigh-ins are the best way to keep you on track then bite the bullet and do it.
Remember, I am here to support and propel you in your fat loss transformation. If you aren’t currently one of my amazing clients then now is the time to call or email to get yourself on the right track. Let’s do this together!
3 Steps to Weigh Yourself Right
To ensure that you’re getting an accurate read when you jump on that scale keep the following steps in mind:
Time: Always weigh yourself at the same time of day, preferably first thing in the morning after going pee.
Clothing: Wear the same type and amount of clothing, or (if in the privacy of your own home) weigh without clothing.
Journal: Keep a log of your weight along with the date to create a history of data to assist you towards your fitness goal.
As much as you may want it, you simply can’t turn back the hands of time. This can be frustrating the signs of aging begin to set in.
The good news is that by adding a few anti-aging tweaks and habits to your routine it’s quite possible to look younger, healthier and more vibrant than ever before. And, no, you don’t need surgeries, injections or expensive lotions or potions to look years younger than you do today!
Anti-Aging Habit #1: Daily Sunscreen
Studies continue to prove that people who protect their skin from the sun’s harmful UV rays look younger than those who skip sunscreen. Apply 30 SPF to your face every morning to reap the benefits of this simple age-defying habit.
Anti-Aging Habit #2: Lotion Your Hands
Since the skin on the backs of your hands is naturally thin, it becomes increasingly important to apply moisturizer here as you age in order to prevent it from becoming wrinkly and dried out. Rub some of the 30 SPF that you are applying to your face each morning to the backs of your hands to keep them supple and smooth.
Anti-Aging Habit #3: Eat Less Sodium
When it comes to keeping your skin looking bright, tight and young: sodium is your worst enemy. Salty foods cause your skin to become puffy and bloated, and increase the bags under your eyes. Avoid eating sodium rich foods and instantly look younger!
Anti-Aging Habit #4: Get Enough Sleep
If you’d like to look younger then fight the urge to stay up late. Getting plenty of sleep, 7-9 hours each night, is key for allowing your body to produce the ideal levels of estrogen and progesterone, hormones that boost your skin’s natural repair mechanisms and promote a healthy complexion.
Anti-Aging Habit #5: Exercise Daily
Exercise improves your circulation, which has a number of age reducing payoffs. Healthy circulation helps your skin to look its best and even reduces puffiness and bags under your eyes. Exercise also increases muscle tone which improves your metabolism and helps you burn fat, looking slimmer and younger.
I’m here to give you the best workout of your life that leaves you looking and feeling younger! Call or email me today to get started on your personal body transformation.
Eat Your Greens
Getting a daily serving of greens (such as spinach, kale, or broccoli) is a simple way to brighten your complexion and fight aging. These dark greens are packed with carotenoids that contribute to healthy, perky skin. As a bonus, a daily dose of fiber rich greens will promote fat loss – especially when you eat these greens instead of a calorie dense side, such as rice or potatoes.
If having a lean and sculpted body is your goal then I’ve got good news for you: follow these 5 Workout Secrets and your goal will quickly become a reality.
These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.
Workout Secret #1: Consistency is KEY
If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.
Workout Secret #2: Set ATTAINABLE goals
Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.
Workout Secret #3: Make it CONVENIENT
Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Workout Secret #1 by staying consistent.
Workout Secret #4: Find something you LOVE
Similar to Workout Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.
**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Workout Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.
Workout Secret #5: Work with a PRO
This is my favorite Workout Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.
Don’t wait another minute! Call or email me today to get started on your personal body transformation.
You look in the mirror and wonder to yourself: How did I let myself go this far?
Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to: Wow, I’m looking amazing! by reading on and taking the action steps below.
Start with Motivation: Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason.
There is no wrong answer here. We all have our own personal motivators for wanting to achieve our best selves. What’s ultimately important is that your reason is specific and powerful to you.
Once you’ve determined what your motivation is, write it down where you can see it every day. Think about it. Focus on it. Don’t ever let go of it.
Work on Education: You need to eat right and workout smart in order to quickly achieve your goal body. Do you know how to do this? Are you sure?
While there is more information on fitness available to us today than ever before, all of the information noise often gets in the way more than it helps. Don’t expect to know exactly how to get into shape by yourself.
A successful body transformation plan should be made by a fitness professional, like myself. I’ll take your personal information into account and will answer any and all questions to ensure your success.
Seek out Support: It’s time to have an honest and vulnerable conversation with the people in your life who matter the most. Let them know how far you’ve let yourself go. Let them know what your goal is. Let them know why this matters so much to you.
Your success rate depends heavily on the support system that you build around yourself as you begin to implement healthy lifestyle changes.
It’s very possible that you’ll find one or more people in your life who are threatened by your desire to improve your body. While this can be upsetting, try to approach it with understanding. The best scenario would be them joining you.
Please feel free to call or email me to get started on your body transformation. Let me be your support system!
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.