Stressed? Time to Sweat It (Out)

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Stressed? Time to Sweat It (Out)

Feeling stressed? You’re not alone. 

Stress is an inevitable part of our modern existence. Whether you’re the CEO of a large company, a Kindergarten teacher or a construction worker, you have stress to deal with. We all have bills to pay, relationships to maintain and challenges to get through. 

But you don’t have to let it get the best of you. How can you turn your stress-filled life on its head? 

With one of the best weapons against stress: exercise. 

When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good. 

Every time you exercise, you increase your body’s production of endorphins. 

In case you have forgotten, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate. 

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.) 

Any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress. 

Through the Brick Wall: If you are working out every day and not getting the stress relief you want then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two. 

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on. 

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle. 

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs. 

Call or email today to get the body and stress level that you deserve.

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Get a Better Booty

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Get a Better Booty

Here’s the email that you’ve been waiting for – everything you need to know to shape up your booty for swimsuit season. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting. 

Better Booty Exercise #1: Hip Lift
A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg. 

Better Booty Exercise #2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg. 

Better Booty Exercise #3: Banded Shuffle
This is a great exercise to get your heart pumping and to work your butt. To do this exercise you'll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most. 

Better Booty Exercise #4: Plié Squat
Another form of squat is the plié squat. If you don't have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times. 

Better Booty Exercise #5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand. 

Better Booty Exercise #6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time. 

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort! 

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve. 

Don’t wait – call or email today to get started.

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Why you gained instead of lost, in the gym!

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Why you gained instead of lost, in the gym!

You head to the gym because you know that exercise burns calories and helps you to shed extra pounds. 

Knowing this, you may think that losing weight should be easy with enough exercise. However the truth is that if you aren't accustomed to exercising and are out of shape, beginning an exercise program may actually lead to an initial increase in your weight. 

This fact, however, shouldn't stop you from exercising, as you’ll eventually turn the weight corner and start losing. 

What is it about exercise that may cause some people to gain instead of lose weight? 

Muscle: One of the main reasons exercising can lead to initial weight gain is that it promotes the growth of muscle. 

If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles. 

Don’t sweat it. Since muscles take up less space than fat, your extra weight doesn’t necessarily translate to larger size. In fact, once you start working out, you’ll become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas. 

If you see that you're losing inches, then you know you're on the right track. 

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles. 

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster. 

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you’re genetically prone to building muscle fast. The key is to incorporate bouts of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds. 

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories. 

This may make you feel hungrier than usual, which can cause you to eat more than normal—sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming. 

You may also end up eating more calories and justifying their consumption since you’re exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you’re interested in losing pounds, you can’t simply break even with your caloric intake and the amount of calories you burn. 

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger. 

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day. 

My exercise programs are specifically designed to produce results quickly. 

Call or email today to test drive a program that will get the numbers on your scale headed in the right direction.

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A New Year REVOLUTION

Okay, okay, I don't often get excited about creating workouts and fat loss programs, but this is the exception.

I'm freakin' stoked! And YOU'RE in for a treat : )

I got inspired by all the feed back I got from the an email I sent to my clients few days ago about how so many people fail at their New Year weight loss resolution and end up right back where they were when they started, or worse.

And in that same email I went on to explain the four factors why most people fail at their new year weight loss resolution.

  1. Your goals are probably unrealistic and so you're already setting yourself up for failure.
  2. You're unprepared. Sure you have a general idea that you want to lose weight. But you most likely do not have a game plan.
  3. Your goals are unclear.
  4. You lack support. Because the going WILL GET TOUGH and your support system is what will see you though to your goal.

And so as far as I'm concerned new year resolutions suck!

I have a ton of clients who I help lose weight and get in better shape. And one of the things I teach them from day one is that you can achieve whatever you want to achieve, whenever you want it.

You don't need permission from anyone. And you don't need to wait for new year. So just dump the idea of resolutions and let me tell you about my New Year Revolution weight loss and get back into shape program.

So that's what I'm calling it; The New Year Revolution Program!

Let me give you some details of the New Year Revolution weight loss and get back into shape program.

  • I've designed the program to overcome the four fail factors mentioned above.
  • It's a eight week body transformation program specifically designed to burn fat and tone muscles while you workout with me and then to give you the coveted "after burn" effect so you can burn more fat once you leave here.

"After burn" is the state of heightened metabolism that takes place after a really good workout when certain variables take place during the workout session. In fact it's scientifically proven that you can go into after burn and torch more calories for as much as 18 hours after a workout.

  • Each workout session is designed to put your body into "after burn" to help get the most fat loss during the eight week program.
  • You'll also get a customized meal plan to follow, designed to burn even more fat without restricting calories (this is NOT a diet) it's a fat loss eating program... simple and easy.
  • The New Year weight loss Revolution starts NOW.
  • Here's the best part! I want to make sure this program is within reach of anyone who wants to lose weight, burn fat, tone up, get support and reach your ideal weight.

So I've priced it in 3 different program that is very affordable, starts at only $198. AND you are welcome to split the payments into two $99 payments, 30 days apart if you'd like.

Now, typically my training programs range from $400 - $500 for four weeks. But like I said, I've priced this program at two payments of $99. That's a really good deal!

  • Now in addition to this being the most awesome weight loss program EVER. I'm doing one more thing for you...

I'm going to back it up with my own money.

What I mean by this is, I'm so confident that you're going to lose weight and be totally happy with my new New Year Revolution weight loss and get back into shape transformation program that I'm going to give you a full refund no questions asked if at the end of the eight week program you didn't lose any weight.

Fair enough?
I don't see anyone else making that promise.

CALL OR EMAIL US TODAY TO GET STARTED!

 

 

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Your sweet tooth needs to read this

Why Is Sugar So Bad?

Not only does it promote rapid fat storage, here are sugar's other dirty little secrets:

  • Sugar Weakens Your Immune System
  • Sugar Causes Insulin Resistance
  • Sugar is As Addictive As Hard Drugs
  • Sugar Speeds Up the Aging Process
  • Sugar Raises Your Risk of Disease
  • Sugar Is Empty Calories

7 Ways To Crave Less Sugar

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar.

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That's more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it's important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

Here are 7 Ways To Crave Less of that Sugar that you're eating that's killing your results and keeping you from attaining your goal weight:

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs. Try the recipe below for a protein-packed, sugar-busting snack.

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don't impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you're sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn't contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You'll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

5) Stick With Fruit
What's sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It's amazing how satisfyingly sweet fruit is – it's truly nature's candy.

6) Change Your Palate
As you begin to limit your intake of refined sugars, you'll find that your tolerance for sugar decreases. This means that something that didn't taste sweet before – say a green apple – now has uncanny depths of sweetness. What's happening is that your sweet receptors are becoming more finely tuned, now that you're not overwhelming your palate with sickly-sweet refined sugar.

7) Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

Make challenging, consistent exercise a part of your life by signing up for my fitness program. I'd love to get you to your goals using my results-driven method.

Simply call or email me today to set up your first workout. [read more]

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