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Weight Watching

Weight Watching

Published by on August 26, 2016 | Leave a response

Weight watching can mean so many things. In fact, it’s vague enough that it can mean you’re watching it escalate. That’s what so many people find happening after they try the latest fad diet to lose weight. Not only do they regain every pound they succeeded in losing, they gain a few extra, too. Part of the reason is that super low calorie diets cause your body to go into starvation mode. Starvation mode means it slows the metabolism to conserve calories and make sure they’re available for all the brain and organs to keep you alive. It’s time to quit watching your weight and do something about shedding it.

Diets simply do not work.

You’re probably saying, “What! A personal trainer that doesn’t believe in dieting for weight loss? How else am I supposed to lose weight?” The answer is simple, learn to make smarter choices when it comes to eating. Smarter choices might be as simple as eating brown rice instead of white rice, saving a few calories and adding more benefits. It could be being prepared for mid-morning or afternoon hunger pangs and having a healthy snack. It might even require you to cook healthier. One thing is certain, you’ll never be hungry and most people love the new, healthier eating style. If you have a favorite food that you know isn’t on the slim and trim list, you can still eat it, but in far smaller amounts.

Exercise helps you shed pounds in two ways.

Exercising burns calories. It’s a fact most people know immediately. When you’re trying to lose weight, you need to burn more calories than you consume. A healthy diet helps you consume fewer calories and exercise burns more. It also does something else. It builds muscle tissue. Muscle tissue requires more calories than fat tissue does, so you’ll be burning more calories 24/7, boosting your metabolism higher to make weight loss easier.

A healthy diet and regular exercise does even more.

This dynamic duo not only bashes fat, it also makes you feel good. You’ll start to see your energy level rise the longer you workout and the healthier you eat. That’s because you’re providing all the necessary nutrients it needs. The exercise builds endurance and strength, which in turn allows you to feel more energetic throughout the day. You’ll also be boosting your immune system so minor illnesses won’t get you down either.

You’ll be amazed at how much more fun it is when you workout with others. Don’t worry about not keeping up. Everyone is working at his or her own pace. The only person you’ll be competing with is yourself.

You’ll be starting a lifetime of health when you start a program of regular exercise. Exercise helps prevent serious conditions, such as high blood pressure, diabetes and osteoporosis.

You’ll look years younger. Exercise not only stimulates circulation, which sends oxygen and nutrient rich blood to all areas of the body, it also stimulates the production of antioxidants in the body. Yes, the body does produce its own antioxidants to protect cells.

Regular exercise also stimulates the production of adult stem cells that create new cells throughout the body. It’s another reason that exercise can help keep you looking young, besides the fact it helps you shed pounds.

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Pregnancy Workouts

Pregnancy Workouts

Published by on August 9, 2016 | Leave a response

Whether it’s your first child or not, staying healthy during your pregnancy is vitally important. A fitness program not only helps you do that, it also helps make delivery easier. Pregnancy workouts can help prepare your body for the exhausting times that will come when the baby arrives. They also help you maintain a healthy weight without dieting, so the baby will have the benefit of all the nutrition necessary to grow strong, without you facing some of the dangers of too much extra weight.

You’ll lower the potential for complications with a program designed for pregnancy.

There are risks with every pregnancy, a program of regular exercise helps reduce those risks. Gestational diabetes is just one risk and studies show that women who exercise lower their risk for this serious condition. Preventing this problem can not only help keep you fitter and help prevent unplanned C-sections, it also can improve the potential for a healthier baby.

You’ll keep your blood pressure lower during pregnancy with a program of regular exercise.

Higher blood pressure during pregnancy often occurs, but when that blood pressure rises significantly, it can be dangerous to both mother and child. Lowering your blood pressure can be as simple as exercising on a regular basis, whether it’s walking or an exercise program designed specifically for pregnant women. While any form of exercise is good, guided exercise, such as mentioned previously, helps all areas of the body, while also keeping blood pressure normal. One of the biggest dangers of high blood pressure during pregnancy is both the danger to the mother and the child. Exercising regularly at this time is for both the sake of the baby and yourself. It’s a responsible loving act.

Help keep your mood in check.

The ever changing hormonal balance can lead to anxiety and depression both during pregnancy and after the birth of the baby. Regular exercise helps the body by burning off the hormones created by stress and triggering the release of those that make you feel relaxed and at peace. You’ll enjoy your pregnancy more and be doing yourself and your baby a favor with a program of regular exercise.

Exercise helps you get a good night’s sleep. Sleep is vital to good health and regular exercise helps improve the quality and amount of sleep you get.

Even though exercise helps you sleep, it also energizes you. It’s so amazing that working out can give you energy, but it does. The longer you exercise on a regular basis, the more your energy level grows.

Exercise helps prevent back pain. The extra weight from the baby on your body can produce stress on the back. Exercise helps build the muscles to relieve that stress.

Constipation can be prevented by eating healthy and following a program of regular exercise. Of course, you won’t cure all problems of slow bowel action, but it can help most.

Exercising burns calories. It’s a fact most people know immediately. When you’re trying to lose weight, you need to burn more calories than you consume. A healthy diet helps you consume fewer calories and exercise burns more. It also does something else. It builds muscle tissue. Muscle tissue requires more calories than fat tissue does, so you’ll be burning more calories 24/7, boosting your metabolism higher to make weight loss easier.

A healthy diet and regular exercise does even more.

This dynamic duo not only bashes fat, it also makes you feel good. You’ll start to see your energy level rise the longer you workout and the healthier you eat. That’s because you’re providing all the necessary nutrients it needs. The exercise builds endurance and strength, which in turn allows you to feel more energetic throughout the day. You’ll also be boosting your immune system so minor illnesses won’t get you down either.

You’ll be amazed at how much more fun it is when you workout with others. Don’t worry about not keeping up. Everyone is working at his or her own pace. The only person you’ll be competing with is yourself.

You’ll be starting a lifetime of health when you start a program of regular exercise. Exercise helps prevent serious conditions, such as high blood pressure, diabetes and osteoporosis.

You’ll look years younger. Exercise not only stimulates circulation, which sends oxygen and nutrient rich blood to all areas of the body, it also stimulates the production of antioxidants in the body. Yes, the body does produce its own antioxidants to protect cells.

Regular exercise also stimulates the production of adult stem cells that create new cells throughout the body. It’s another reason that exercise can help keep you looking young, besides the fact it helps you shed pounds.

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Fat Burning Meal Hacks

Fat Burning Meal Hacks

Published by on August 5, 2016 | Leave a response

The term ‘hack’ is being used a lot lately. While it used to have a negative connotation, these days to ‘hack’ is to find a quicker, easier and more effective method for achieving a goal.

There are life hacks (like packing Christmas ornaments in empty egg cartons), food hacks (like placing a handful of cherry tomatoes between two plates and using a knife to halve them all in one fell swoop), and as I’ll share with you today, fat loss hacks.

Fat loss hacks are ways of doing everyday things, like eating, in a way that promotes fat loss and blocks fat storage. Sounds pretty great, right?!

Here are my 7 most effective Fat Burning Meal Hacks…

Fat Loss Hack #1: Cauliflower Rice

Serve shredded, sautéed cauliflower as rice, rather than traditional brown or white rice. This simple hack will save you hundreds of calories per meal and will leave you no less satisfied. You can even add your favorite spices and flavor additions as you do with traditional rice.


Fat Loss Hack #2: Vegetable Noodles

There are many ways to create and enjoy noodles made from vegetables, rather than noodles made from grains. The veggie noodles are a hundred times less fattening than grain-based noodles, so what are you waiting for?! Use a spiral slicer to turn zucchini or butternut squash into noodles; bake a spaghetti squash and scrape out those nature-made noodles; or simply use a traditional veggie peeler to create long noodle strips from zucchini.


Fat Loss Hack #3: Lettuce Wrapped

By simply replacing your sliced bread and buns for large pieces of lettuce, you’ll quickly eliminate a couple hundred calories from each meal. Once you get used to the crunch of the lettuce you’ll enjoy your new style of sandwich and burger even more than the traditional way.

Fat Loss Hack #4: Protein Powder
Did you know that protein powder can be used in many recipes to increase the protein and reduce the carbs? Replace a portion of the flour in your pancakes with high quality protein powder and you’ll see how delicious it tastes while being so much healthier for you.

Fat Loss Hack #5: Coconut Oil

Replace the vegetable oil in your kitchen with coconut oil, and enjoy benefits such as increased fat burning and reduced appetite. In addition, you’ll be avoiding the pitfalls of other, less healthy oils and fats. Coconut oil can be used in virtually any recipe – both stove top and baking.


Fat Loss Hack #6: Wholesome Sweeteners

Throw the refined sugar out of your kitchen and replace it with any one of these wholesome sweeteners: coconut sugar, raw honey, pure maple syrup, or pitted dates. By getting your sweet fix from these wholesome, real food sweeteners you’ll be taking in fewer calories and there will be less of an impact on your blood sugar, which will result in less fat stored.


Fat Loss Hack #7: Water

Replace high calorie beverages with crystal clear water. This simple hack could quite possibly change your life. If high calories, sugar-laden beverages make up a significant part of your daily calories then switching to water will swiftly induce fat loss. 

Start using these Fat Burning Meal Hacks today and enjoy a leaner physique. Let me know when your jeans start to feel loose around the waist!

A consistent, challenging exercise program, like the ones that I provide for my clients, is the only way to achieve and maintain your ultimate fat loss goal. If you’re on the fence about starting one of my programs today then call or email for the details.

Let me be your #1 secret weapon in fat loss.

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