How long have you been trying to lose those last 10 or 20 or 30 pounds?
Been awhile now, hasn't it?
You know how to lose weight - eat healthy and exercise - so why are you still living in a body that you're disappointed with?
In my experience, people hold on to "unwanted" pounds for very specific reasons. These reasons are on a subconscious
level, which is where things get tricky.
Self-sabotage is your subconscious mind's way of protecting you.
Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.
Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings
behind the scenes, keeping your goals just out of reach.
As long as your subconscious mind thinks that you are safer being out-of-shape then you'll be stuck.
Your most valiant efforts will be undermined by self-sabotage every single time.
But don't give up.
There's a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.
Once you turn the light on to that reason then it will no longer have any power over you.
So, let’s dig around for your reason.
Spend time diving into your own mind to discover why it is that you aren't meeting your goals. Once your whole mind is primed for success, then nothing will be able to stop you.
What the mind believes the body achieves.
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.
Do you have a goal for each workout?
To get the most out of your exercise time, make each session goal-oriented.
Decide how many miles you'll run, how many reps you'll do or how much you'll increase the intensity before your workout begins. Then achieve it.
Set clear goals, write them down, and keep a record of your workouts. There's nothing quite like being able to read exactly where you want to be, where you currently are, and where you've come from.
Have trouble getting started in the morning? Feel sluggish in the afternoon? Ready to crash come evening?
You're not alone.
Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.
Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.
When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.
Here's how to include them in your diet:
Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!
A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.
For a healthy dose of simple carbs, stick with fresh, whole fruits.
Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.
Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.
Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.
Water for Refreshment
Essential to survival, water is also essential for energy.
When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.
If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.
Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.
Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.
Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.
Keep in mind that overeating, no matter what food, may cause sluggishness.
Instead of three large meals, try eating several small meals (don't forget breakfast!) throughout the day to give you constant bursts of energy.
Too much alcohol or a vitamin deficiency is often to blame for low energy levels. For women, a dragged out feeling could be caused by anemia (low iron) due to their monthly menstruation.
If you still feel fatigued and lethargic after eating a well-balanced diet, contact a food professional or your physician. Stress, medications, diseases, sleep problems, or lack of exercise may be to blame, and getting these under control will get your energy level back where it belongs.
One of the most proven ways to increase your energy levels is to participate in a consistent, challenging exercise program.
My passion is to help people, just like you, improve their energy levels and their overall quality of life.
Call or email me today to get started on a fitness plan that will put some pep in your step.
Are you self-conscious about your legs?
Do you dread the thought of wearing shorts-let alone a swimsuit?
Maybe you think your calves are too skinny or you hate that your thighs rub together and your buns jiggle when
Whatever you don't like about your legs, it isn't going to fix itself. So how can you fix it? Include strength training for your lower body
in your regular routine.
To sculpt and tone your legs, try the following five exercises two to three times a week and see the difference they
make. You'll be showing off those legs in no time.
#1: The Lunge
Arguably the best leg exercise, the lunge works pretty much every leg muscle as well as your buttocks. There are many variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.
Step forward several feet with your right foot, landing heel first. Bend your right and left leg down until both legs are bent at 90 degrees (never more) and your left knee is about an inch above the floor. Make sure your knee doesn't extend further than your toes. Keep your body upright and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight again. Then repeat, lunging forward with your left foot.
#2: The Squat
Perhaps the second-best full-leg workout is the squat. This powerhouse of an exercise works your glutes, hips and thighs all in one shot.
Here's how to do a beginner's squat. Stand between two chairs (if needed for balance). Place your feet shoulder-width apart. Keeping your back straight, chest up, and core tight, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor. Hold this position, and then stand back up. Repeat without resting.
#3: The Mountain Climber
This leg exercise mimics the movement of climbing a steep mountain. The faster you climb (move your legs) the more of a cardio workout you'll get as well.
Get in a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, bringing your right knee toward your chest. Tap the floor with your right foot then extend your leg back to starting position. Then lift your left leg, bring your left knee up toward your chest and tap the floor. Return to starting position. Repeat right, left, right, left for 20 repetitions.
#4: The Step-Up
Step-ups are great because they mimic movements you perform on a daily basis. This exercise works your legs and gets your heart pumping. When you do this exercise you can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step. This could be a bottom stair, sturdy box, or low stable chair.
Step up with your right foot, and then bring your left foot up. Step back down so both feet are on the floor. Then repeat, stepping up first with your left foot. Continue doing this 20 times.
#5: The Carving Curtsy
A little more complicated but worth the effort, the carving curtsy works the abs, buttocks, and legs (including your inner thighs).
To do the carving curtsy, stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot and to the right of your body. Bend both knees to a 90-degree angle like you're
performing a curtsy.
Swing your left arm forward and up and your right arm back by your side. Then stand up straight, lifting your left knee out to the
side, and tap your left knee with your left hand. Do 20 reps on each leg, and then switch sides.
A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in healthy weight loss.
If you're ready to begin your body transformation then feel free to reach out to me. Email or call to get started today.
It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would.
It may be because you're consuming more calories than you think.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It's easy to forget that the things you drink have calories - some more than you'd think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding.
For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food
restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal.
Call or email today to get started on a fitness program that will truly improve your quality of life.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.