Tuesday, January 31, 2017

Tell me, what are you struggling with ?

What is the hardest part of sticking to your nutritional goals? Is it convenience, choices, or just lack of knowing what to do? Each of those answers is what I most commonly hear when i am working with clients on their nutrition. If you can really harness your nutrition, you can overcome anything placed in your path. Your body was made to perform activities for a lifetime. With the rise of diabetes and obesity, now is the time for you to become concerned about your own well-being, and that starts with food.
Food convenience is the number one reason behind many health issues today. Why? Many "faster" food options are loaded with fat, sugar and a lot of processed ingredients. All of that adds to extra calories you consume daily which then converts into fat if eaten in excess. Obesity is the precursor to a wide range of health problems like diabetes, heart disease and hypertension. So how can we put a stop to this ? Below are a few ideas to help you along the way !
When you eat, enjoy what you are eating. No, really, enjoy it! A lot of times we eat rushed and not even at a table. Eating needs your attention too. Many people eat mindlessly in front of the TV and wonder why they are still hungry. If you take the time to enjoy and savor your food, you will taste your food and feel the hunger sensation disappear because you are allowing yourself to relax.
Log your food. It might sound tedious and that is because it is. You need to know what you are consuming. How can you fix your nutrition if you don't know what you are eating? Logging your food helps with seeing patterns in your eating that you can fix. Maybe you are stressed when you come home and you crave sweets. Or maybe your bored at night and mindless munchies happen. Logging all of this is incredible information to change behaviors.
Emotional eating is quite common. If you know you are an emotional eater, the first step is to understand the signs when you feel this way. Did you have a long day? What are your emotions? Sad, anger, happy, etc. Can you identify what is really bothering you. Food will comfort your in the moment but then regret will set in.Learn how to cope with your feelings without using food. Exercise is the best medicine!
Are you eliminating food groups and things you actually enjoy? It's so hard to keep on track if you are depriving yourself of the things you enjoy. If you tell yourself something is off limits, chances are that you will crave that food even more. Will power will get you so far before you need to give in to eliminate that craving. Why would you want to do that to yourself?A healthier option is to eat everything you love but to control portion sizes. This discipline will help you enjoy a little bit of indulgence while helping you achieve your calorie goals.
And most of all make sure you are getting quality sleep. Sleep is needed to repair your body, mind and rejuvenate your well being. Creating a calm and serene atmosphere in the bedroom, avoiding afternoon naps,and keeping caffine at a minium in the afternoon can all help you wind down. Your body requires eight hours of uninterrupted sleep every night. Sleeping well is vital for staying healthy.

Monday, January 30, 2017

If you are thinking about "dieting" read this first !

Are you thinking about going on a "diet"? There are some critical things to consider when you are trying to lose weight, tone up or even compete in a competition ( physical or aesthetics). As a nutrition coach, I want to make sure you are ready for the success you deserve. Your results can be hindered from a few things including not pushing hard enough in the gym, too many "free" meals and simply just lack of planning. Along side of those are 3 main points of discussion I want to address with you BEFORE starting a new "diet".
First off here is the million dollar question, is your metabolism ready for a diet? You might think this is an odd question but really think about it. How long have you been trying to lose weight? To be able to loose weight your metabolism needs to be in a good place to handle the deficit. Knowing how your metabolism works is a key to success. Here is a quick and dirty reference for you:
- If your metabolism was a gas tank and you needed to drive across the country, you need to make sure you have enough gas in the tank to get you to your first stop. If you start with an almost empty tank how far will you get ? In this case, if your metabolism is slow to start and you decrease the calories more, chances are it will stall and fat loss won't occur.
How do you start a fat loss program? Increase calories so you have somewhere to go! Sounds counter productive but its the key in weight loss success. This will prime metabolic rate so it’s higher than it would be on low calories, and also gives the dieter room to create calorie deficits.
Second mistake people make is not counting their food intake. If you don't know what you are putting in, how do you know what you need to take out? Eating clean is great and a fantastic choice but at the end of the day, total calorie consumption and percentages of each macro is what matters.
Learn this :Protein yields 4 calories per gram that is ingested, carbs are also 4 calories per gram and fats are 9 calories per gram of fat eaten. This is step one to macro counting. By knowing the amount of each macronutrient taken in daily it’s easier to make adjustments to break plateaus, keep fat loss going, adjust up for muscle gain and reach your goals. Just “eating clean” is the exact same thing, eating aimlessly without knowing how much you are taking in. You could be eating too much, or too little.
The final key point is knowing how much you are eating. What use is it to track your food but not weigh or measure it out? Two servings of peanutbutter can easily be 3 or 4! Yes that is the difference of 400 calories ! Most people worry they are eating too much when they eyeball food, but in my experience I notice people actually under-eat when they eyeball food. And the big one people miscalculate is protein, especially women.
In the beginning it might seem like it takes a bit of work, but if you are serious about getting your physique goals accomplished weighing and measuring food will get you there faster than just guessing.

Friday, January 27, 2017

Do it 3 x's and you have a winner!

The number three is a magical number. You will notice all through our lives, the number three plays out for good or bad things to happen. Third time's a charm, take 3 big breaths or even saying a word three times in hopes that something great will happen.
The number 3 is also a triangle of great things in the fitness world. When we talk about having a good plan, fitness, nutrition and cardiovascular activity are all working in unison with each other. Each and every one is important and related. You can't out train a bad diet, nor can you do cardio to lose all the fat. Strength training is great to build muscle but you need proper nutrition for your efforts to show. Do you see where I am going with this?
Each element needs to align with your overall goal. If you want to change your body composition, you better believe that diet and cardio are going to be major factors. If you want to get stronger, strength training will be at the top of your list. You need to figure out what your goal is then make a plan around that goal.
How do you know if your body is responding to a certain variable like diet, cardio or strength training if you war not being diligent to track it? Neglecting one of the three elements can really push your goals aside. If you want a SPECIFIC result you need a plan that will get you there!
Truth of the matter, I tell all of my clients to get a notebook and track what they are doing. I even take it a step further and tell them to tell me how they mentally feel. Maybe your having a really crappy day or maybe you didn't eat a lot of food. All of this affects your training and can be a huge factor in eliminating variables. Tracking your strength program, cardio and nutrition are tools to give you more success.
Why should you track everything? If I am your coach and you want to lose weight but are doing 1 hour cardio sessions a day, going in the weight room and not writing down your workouts, and you don't really know how many calories your eating, how can I help you without knowing what you are doing? A good coach will have you map out what you are currently doing to get a good idea of where you need to be. Setting up a plan is critical for your goal to be achieved.
If you want to have a successful fitness journey here are some ideas:
-Plan your goal
-Pick a timeline for 3 mini goals leading into your bigger goal.
-Learn to track your training, cardio and food.
-Assess your progress at your checkpoints of your mini goals.
-Adjust your plan as necessary to meet your goal!
If you need help or feel overwhelmed always reach out to me! I would be more than happy to get you on a plan to success !

Thursday, January 26, 2017

You might not want to listen to old advice !

Guess what, squatting with your knees over your toes is actually a good thing! Forget what you have learned about not letting your toes over your knees. That information is a little off cue. Many trainers have been taught to cue the squat as to keep your head up, toes out and never let your knees past your toes. I've heard this countless times before, and I really wish the rumor would come to an end.Here's why you need to stop repeating this pre-lift mantra, and what you should be thinking instead.
Setting up for a squat is a beautiful moment with you and the barbell. The weight of the bar on your shoulders and it's just you, your breath and your power. Knowing how to perform this lift safely and properly is enormous knowledge for you! A good squat doesn't mean its a huge PR ( personal record). It's simply performing it correctly.
For me, this is how I cue myself and my clients:
-Hips drive backward first
-Knees and ankles only bend after hips
-Weight stays on heels, and heels stay on ground
Front squats, back squats, goblet squats should all meet these standards. They are all the same foundation lifting pattern. My first cue is to initiate the lift with your hips. For me, I commonly tell my clients to "bump a car door shut". This gets the mindset thinking butt back.Why do I want the weight in your heels? Your booty is your powerhouse and I want you to use it. The squat does place a lot of demand on your knees which are a lot more delicate and smaller for you to handle load. If you think the squat is quad dominant, you might want to revisit your squatting technique.
Your body is a machine that moves in unison. If you are tying to prevent a natural movement such as your knees coming forward over your toes, you might be causing more harm than good.If you restrict movement at the knees, particularly with a weight on your back, your body will do one of three things to compensate:
-You will round your back in order to keep your center of gravity over your midfoot, hence looking like a pooping dog.,-visualize that :)
-You will fall backward because all of your weight is moving that direction which is a safety issue.
You will stick your hips so far back that you cannot actually get down near parallel or a full squat and do a "good-morning squat" with way too much load causing back pain.
So here is the take away, it's your body and your squat. Some people have much longer femurs (upper leg bone) than others. If you are one of these individuals with a long femur, you can bet that you'll have significant difficulty getting into a full-range squat with your knees behind your toes.
When you are performing a squat correctly and pushing your hips back first, it is absolutely OK for your knees to track past your toes. t could be allowing you to hit a full-depth range of motion without rounding your lower back excessively.Restricting movement somewhere will only lead to added stress and strain somewhere else, potentially creating injuries that could have otherwise been avoided.
If you're not sure if you are performing a squat properly, come see me, and I can walk you through it. If lifting is important to you, it's worth the time and money to do it right!

Wednesday, January 25, 2017

Nutrition and fat loss!

Weight loss nutrition theory seems to be more scattered around than is necessary.From eating Paleo, to eating "clean" then you have Intermittent fasting and the good old eat 6 meals a day. Which do you choose? It's hard to follow a plan that doesn't fit into your lifestyle for starters. Secondly, what scientific research is there to base this all off of?
I want to talk about one of the biggest nutritional theories their is, eating 6 small meals a day other known as 'grazing'. There are some people who swear by this method of eating because it is believe that the more frequent your meals are, your body is working harder thus expending more calories to process the meals you’re eating. Basically, the more meals you eat, the greater your thermal effect of food. This type of eating is popular to bodybuilders who would swear that they are losing gains if they are not eating like clock work. But, how much of this is true?
A research study conducted by Dr. Brad Schoenfeld and his research team examined all the best studies around meal frequency and weight loss to uncover whether “multiple meals” is really a good nutritional intervention for weight loss. This is what they found:
The researchers discovered there was absolutely no effect of meal frequency on body weight. Also,there was no improvement of body-fat percentage with increased meal frequency. In summary, they stated “our analysis does not support a tangible benefit to eating small frequent meals on body composition.”
Ok so hold up, if there is no tangible evidence based on this theory, then why do so many people follow this method of eating? The researchers took it one step farther, the group that ate with higher frequency meal timing, gained significantly more body fat, in particular belly fat. They also gained significant fat in their livers at exactly the same caloric intake. Here is what research is proposing you do.
Eat MORE food less often. To burn body fat as a fuel source, your blood sugar levels must be low enough to trigger lipolysis—the breakdown of body fat. To do this, you need to have a break in eating. So eating every 2-3 hours you are at a continue burning off what you just ate condition which doesn't tap into fat storage! If we go back to our hunter-gatherer ancestors, they would have gone many hours, many days, even weeks between meals. How did they survive without a protein bar snack or eating every 3-4 hours? The answer is simple; your body is designed to shift gears from burning carbs to burning fat (i.e. metabolic flexibility).
Here are some quick tips to quit grazing!
-Drink coffee AFTER breakfast in the mid morning slump.The caffeine in coffee inhibits the PYY appetite hormone in the gut, naturally suppressing appetite.
-During the afternoon at the 3 pm wall, drink some green tea to curb your appetite ! It contains a touch of caffeine to suppress appetite. It also provides an amino acid (i.e. L-theanine) which relaxes the nervous system, so it’s not as stimulating as coffee.
-Stay away from the couch munchies. Don't just sit and mindlessly eat a "snack" when you are not listening to your hunger cues.
There you have it. Fat loss made easy. Eat more, less often and watch the belly fat melt away!

Tuesday, January 24, 2017

Are you a beginner with nutrition?

Being a beginner to nutrition is sometimes way overwhelming. I forget myself, since I have been counting calories/macros/ meal plans a LONG time, that beginners should get some sound advice.
I want to give you some of the best dieting tips that I found out along the way!
-If you can ask yourself just one question it should be this: Can I do this "diet" for the rest of my life?" Many times fad diets come and go for a reason. Yes you will lose weight on them. If you are eliminating food groups you are also cutting calories. You will lose weight but what happens when your "30 day diet" is over? The weight will come back and you will be at the beginning again wondering why it didn't work for you. Choose something that you can adhere to for your lifetime. If paleo works for you, do it. If you like intermittent fasting, stick with that. No mater what the nutrition plan you are using, if you can stick to it, it will work!
Enjoy your meal
-Foods that are healthy do not have to be boring. If you don't like the food you are eating why are you eating it? You can spice up your foods by using spices, seasonings and by getting creative with your meals. Have your favorite foods you like prepared but WITHOUT seasonings. This is my backbone for meal prep. I don't season them so I can put the spices on later for what I want to make!
Measure portions
-I know that measuring, weighing, and tracking your food seems very tedious, but in the beginning you should learn to practice this. A tablespoon of peanut butter can easily turn into 2-3 tablespoons if you are not careful! These calories can add up fast and you might not even realize that you are consuming that many more calories.
Keep it simple
-It's as easy as that. Make one good decision at a time. If you have a meal and you didn't choose as healthy as you should have, leave it at that meal. Try to make one or two healthy changes per week. If you like soda, try to cut that out. If you have a sweet tooth, make sure that you curb that sugar craving with something healthy and sweet like greek yogurt or fruit.
Practice patience
-Although you might be feeling like you are not getting anywhere fast, you are! One small change each day will add up over time. You need to practice being patient and waiting for your body to change. The scale might not show you the best representation of your progress so make sure you take photos each week.
Everyone can use the above tips and tricks, I know even for myself, sometimes I fall off the wagon as well. I end up eating too much of peanut butter and then I need to have a gut check on what my goals are. If you have a goal in mind, eating healthy is never a chore, its easy because you know its worth something more!

Monday, January 23, 2017

Create a life you love !

How do you create a life you love? Maybe you are asking yourself, Why am I here? What is my life turning into? How can I live a life I love?

Sometimes, these questions lead us to depression, anxiety and even a feeling of hopelessness. If you have the thoughts that you are a failure because you haven't met your goals yet, does not mean that you failed. This feeling is actually a good thing. If helps you maintain your drive and eagerness to be successful.

Embrace the drive and ambition of who you are today and where you want to go in your life. If you want to create meaning in your life, there are 3 ideas that you can follow. The first one is have a deed or activity that you do which focuses your talents.

The second way is by allowing yourself to experience life. Do you ever go through the motions? Do you seem to feel like life is just there and you are not really living? By allowing yourself to experience love, happiness, and passion, you are opening up your creative soul to manifest something grander than you. Allow your imagination to connect you to people. Use your passion to gravitate you to those who believe in your dream.

And finally, change your attitude. It's difficult when you feel like life is against you. However, there are many experiences that we can not control. What you can control is your reaction. Suffering only continues until you learn to find the meaning of that suffering and then it discontinues.

A lot of you might learn to look for outside confirmation for your life path, know that you have the power to create the meaning for your life! If you can learn to accept experiences and find the meaning to the things you struggle with in life, you will learn to find ultimate meaning to life you live.

Sunday, January 22, 2017

Are you part of the TRIBE

Your legacy is what you should be concerned about.

There are three things to consider about your life when you are not in the presence of others.

1- Did you make a positive impact on people in which they say good things about you?

2- Did you make a negative impact in which people talk about with negativity?

3- Did you leave no impact on those around you, in which no one even remembers who you are?

Think about how you want others to view you and your life. Make a positive impact on those around you. Stamp your mark on the world that people gravitate towards your energy.

Surround yourself with like minded people. I want to build a community for strong people mentally and physically. A place that people have the knowledge and education to value thier life as it is today and an eagerness to want to be better.

For me my passion seeps out of me ever day. I take pride in helping people over come obstacles and I cherish every small success along the way.

If you read all of this, thank you, because I know you are one of the strong members of my #tribe.

Friday, January 20, 2017

Flexibility is key, but so is moderation!

If it fits your macros (IIFYM) is what many of you are doing for this nutrition challenge. I enjoy teaching about macro counting because it helps you understand what foods your eating, portion control, and how your body responds to certain macro changes, primarily carbs and fats.
Flexible dieting what is it? Flexible dieting is the process of tracking your food intake, and aiming for certain calorie and macro-nutrient ranges. How closely you hit them depends on your goals.The concept is that you eat mainly nutrient-dense, “healthy” foods, but you can consume some nutrient-deficient foods, provided you stay within the aforementioned calorie and macro-nutrient guidelines. it essentially means that a person never breaks their diet. It preaches healthy habits and moderation, while allowing you to maintain a social life, and reaching whatever physique and performance goals you have.
Here is where the problem happens. People take "flexible" to a whole new level. Eating processed foods that have little nutritional values will negatively impact your physique and training goals. If you eat a diet that is made up of healthy foods that fuel your body and repair your muscle you are more likely to see the changes you want. Now there is time for treats in your diet but you should be strategic and plan for them.
Far too often I will get a text in the morning saying this: "I went out, ate way over my macros, so I just thew in the towel and ate what I wanted". Sound familiar? This concept we can put to this analogy: If you car has one flat tire, do you go to the other tires and slash them to make them flat too? I am hoping most of you are saying no and that you fix the one tire. Same for meals and nutrition. IF you have one meal that was a bit overboard, let it go and move forward. There is no reason to allow the entire day to fall a part because of one meal.
My point? You don’t need to be a dieting nazi when it comes to meeting your daily macros to see results. Consistently getting within 2-5g of your protein, carbs & fats is going to suffice & give you accurate enough feedback to ensure you can tweak your diet accordingly moving forward. So relax! You aren’t always going to be able to hit your numbers spot on. So chill out, keep your macros in mind, but go out, enjoy life, eat some good food and embrace flexibility.

Thursday, January 19, 2017


Success is earned not given. How often to do find yourself asking, "why not me?" Well I want to tell you it CAN be you!! What are you waiting for? What are you scared of? Well let me say that if you want to be successful you need to get out there and go for it ! Below are some tips to help you be a successful person!!
-Make a list.Being an excellent multitasker is a must in this day and age. Between all of the various technologies and people that have instant access to you throughout the day, it’s important to maintain some sort of order in your work life. How do you expect yourself to know where or what you need to do next if you don't have a good plan? My biggest tip is to keep 2 forms of organization that are easy to see. First one on your phone for the important appointments you are obligated to be there for. The second is a daily/weekly planner that you can write down ideas or vague schedules for the week!
-In life we all need to share bad news at some point. My suggestion to you is this, first give a compliment of something they did well, then provide constructive criticism after. Try not to come off attacking but with direct comments on what needs to be better or fixed in the future.
-Don't be an A**. Yes and I am frank enough to say that you need to be nice to other people. Your manners matter. I don't care if they are rude to you, that should not change your reaction to them. Be kind with everyone. Be respectful. Most of all don't allow emotions to take over a situation.
-Exercise the two P's. Be prompt and proactive. These are two habits that will always serve you well in the workplace. If you are on time you are late. Make sure you are showing up at least 10 minutes before work. Also, choose to go over and beyond. Yes, you might feel overwhelmed but these actions are not ignored!
-Let your emotions cool before you speak. How many times were you in the heat of a conversation and said something that you normally wouldn't? I know that i have been there. Allow yourself to remain quiet and then talk once you have all the information you need. So when you feel like you need to have the last word, make a habit of holding your tongue! Over time you learn to relish how good it feels to be the bigger person and people will come to respect you for that level of self control.
-If you are having a hard day or even if you need to just refresh and recharge, go outside. Take a walk and allow your mind to just think about what is going on. It’s amazing what fresh air and a little sunshine can do! And between you and me, I always come up with my best ideas during my little midday walks.
Use these tips to help be a better leader and own your life!

Wednesday, January 18, 2017

What you believe will happen... this can be good or bad !

“Everything that happens to you is a reflection of what you believe about yourself. We cannot outperform our level of self-esteem. We cannot draw to ourselves more than we think we are worth.” ~Iyanla Vanzant
Why do we continue to compare our self worth to the lives of others? Stop comparing yourself to others! Everyone tells us not to do it. “Don’t compare yourself to her.” We all know they are right, that we should only compare ourselves today to yesterday. Yet we still continue to look at others and make comparisons. Why?
Why do you look at social media and compare yourself to them? Don't forget you are looking at their highlight reel. You’re smart, funny, and genuinely good at heart.You have ideas that could solve many of the problems you see around you. So why don't you think that you deserve more?
Something holds you back.Something tells you that your ideas are not worth announcing in public. Something keeps you from sharing your interesting stories. Something stops you from giving all you’ve got and taking all you need from your closest relationships.Even though you know that you can be so much more, deep down you have a nagging feeling that you are not worthy of greatness, accolade, pure joy, and happiness.
How can we start to fix these thoughts?
First off, stop trying to please other people. In this life, you are responsible for you, and no one else. Next, learn to say NO. Say it often and be ok with it. I struggle with the word no. I have a hard time putting what I want to do first in fear of disappointing someone else. Which leads us right back to, stop trying to please other people.
It's ok to make mistakes, hell if your making a mistake that means you took a risk and didn't play it safe. You can beat yourself up over a failure, or you can give yourself the permission to make mistakes and vow to learn from them. Let’s face it, whichever route you take, you will still make some mistakes in your life.
If you do make a mistake, take responsibility for that action.Quit the regret and focus on repair.Always be prepared to say “I’m sorry” followed by “How can I fix it?” and make sure you put in genuine effort to fix things in a way that is acceptable to everyone involved.
Are you all in? or all out? Stop trying to go back and forth on your decisions.Don’t worry about whether it will come out right. Don’t worry if you might disappoint people. Don’t worry about whether you are worthy of your decision, you are !our self-esteem is a measure of how worthy you think you are. Don’t look outward for affirmations. Set your own expectations of who you should be and then do all you can to live up to those expectations. You have it in you to be the person you can be proud of.
You will never find happiness if you are looking for the validation of others. Be you, be your authentic self. Own your shit and keep moving forward.

Tuesday, January 17, 2017

Foam roll away the pain!

Foam rolling saves lives, lol! No but really, it's essential to your training session post workout. “Smashing,” “rolling,” and “breaking up scar tissue” are all common ways that athletes refer to the practice of self myofascial release. People use foam roller, lacrosse balls, and even barbells to help release fascia. More and more, athletes use these tools to take a swing at treating their own pain and dysfunction. But what exactly are you doing?
Fascia is the basic term used to describe the connective tissues of the body. Collagen is the primary structural component of fascia. This resilient and ubiquitous protein has many functions as it travels uninterrupted through the body. Collagen protein is designed to primarily resist tensile stress and is the stuff of skin, tendons, and ligaments, as well as the coverings of muscle tissues and their different constituent parts.As light as it is, collagen is proportionally stronger than steel cable. This is part of the reason “stretching” and “rolling” do not actually affect it.When this tissue becomes dysfunctional it is a force to be reckoned with and can be a great cause of movement restriction and pain.
What exactly is broken with your fascia? Many times dysfunctional areas of fascia are referred to as knots, ropes, gristle, adhesions, and scar tissue.What we have is misaligned tissue due to trauma and injury, poor motor patterns, and emotional distress. Releasing these tissues is simply creating a biochemical and mechanical change that will give us an opportunity to create more efficient movement patterns in the future.
What do you need to look for?
-Pain most commonly know as trigger points are defined as an area of dysfunction refers sensation to another area of the body. Yes you can apply pressure to that area but it won't last for very long.
-Dense tissue area. This is where you have areas are often gristly, hard, and do not move well. Training and sport put our soft tissues under tremendous tension and stiffness is often part of the game. There are simple solutions that can alleviate most soft tissue restrictions with some diligence.

-Inflammation of your muscles and joints. Not only can this cause a disruption of long-term chemical processes in the area, but restriction like this can contribute immensely to inefficient gross movement patterns and cause joints to move off axis and contractile tissues to work much harder to attain the ranges of motion crucial to your training.
So if you are planning to do myofacial release, here are some tips to know if its working.
Test and retest. Perform a movement prior to self-treating and then perform the exact same movement after. How did that feel? Did you see any changes ?
Other things that might happe:
Pain reduction
Feeling of ease and smoothness in motion
Increased range of motion
Reduced inflammation
Your body is a system of systems and there is no one cure-all answer to any problem. So, we can best support any mobility work we do by optimizing movement patterns and preventing problems from occurring in the first place.
Reference: Breaking Muscle

Monday, January 16, 2017

What you need to do to reach your goals!

A lot of my clients want to know how to reach their goals. With so much conflicting information to worry about on the internet, it's super easy to get lost and confused. This normally results in just giving up. However, there are also many ways to get to point A to point B and using your own methods that work for you.
What you really need is hard work, dedication and time being consistent. You need to eat right, recover and put in 100% effort for that day. Even though this sounds super easy to do, there are a few key pieces of advice I would like to share to maybe get your motivation at it's peak!
First off, have a goal. I don't care what it is, but I want it to be tangible and within a 3 month time frame. Working out without a purpose is never fun. IF you have a goal or something you want to accomplish it creates far more intention into your training and for the rest of the 23 hours in the day. Be specific!! This helps you stay focused. If you want to get stronger, lift! If you want to lose weight, you need to be doing workouts that tap into your energy stores, If you don't have a goal, how do you make a plan?
People describe me in one word: INTENSE. Maybe its a compliment or maybe it's an insult, either way, your workout should have the same meaning. Exercise should be hard. Yes, you will be uncomfortable at some points but I promise if you stick with it, you will be amazed at what your body can do. You must create a stress (overload) on your current physical capacity to move to the next level, however, this type of training is sometimes defeating and not fun. But, if you can become mentally tough, it will push you through those plateaus. So run harder, push through those demanding resistance training repetitions, squeeze out one or two more repetitions during a timed circuit exercise, or decrease your recovery time between sets.
Want to lose weight? Do cardio right ... ?? Well that is just part of it. If you really want to lose weight and look "toned" and i really hate that term, lift ! So many people don't believe me when I tell them they need to eat right to get abs. Fat loss is 80% diet and 20% appropriate exercise. Exercising hard and creating a calorie deficit is the general formula for weight loss but your food is #1. To optimally shed body fat, choose resistance strength training before thinking about getting on a cardio machine. It stimulates the growth and maintenance of muscle tissue, and leave you in better shape in the wake of a calorie deficit.
Stop the cardio madness. Please step off the treadmill and exchange that for a dumbbell ! Although some cardio is great, if you do too much, skinny fat happens. It's when you look skinny but soft. This is hardly where you want to be if you want the "toned" look. If you want to look better and bring back your clothing line from 10 years ago, your exercise choice should be less low-effort "cardio," and more high-effort resistance or circuit training.
Let's put this in perspective:
If you did 30 mins walking on a treadmill then some light resistance training, you calorie burn might be 300-400 calories.
All that hard work can be cancelled out if you have a diet like this:
A bag of chips (160) and a 20oz soda (233): 393 calories.
Five minutes with a double cheeseburger: 430 calories. Yikes.
Seven minutes with a peanut butter crunch protein bar (260) and a 16 oz. sports drink (107): 367 calories.
Even ten minutes of “good” eating—a medium pineapple mango smoothie (250) and 1/4 cup of unsalted peanuts (214): 464 calories
It all counts, at the end of the day. The take-home message? Ten minutes of any calorie consumption can wipe out an hour’s worth of exercise.Don't over-complicate your training. Keep it simple and plan ahead. Evaluate your current training program to see if you are making any of these errors. If you're guilty of any one of them, it may be time to change your routine. Need help? I am an online trainer and coach. I can work on your training and diet to keep you accountable and ready to take on bikini season!

Sunday, January 15, 2017

Protein Mini Muffins

Protein Mini Muffins
24 mini muffins
-5 scoops vanilla protein powder
-3 TBS coconut flour
-splash of vanilla extract
-2 TBS coconut oil
-add water to make a dough like consistency
-2 egg whites
Spray a mini muffin tin and pour in ingredients. Bake for 7 min at 350 degrees.
Enjoy !
Macros: For 1 muffin
37 calories- 5 gram protein, 1 gram carb, 2 gram fat

Friday, January 13, 2017

Little calories here and there add up!

Not seeing the results you want? Are you really watching what you eat, do you keep track of the foods your eating ? You might not be seeing that you can rack up calories by eating foods that you are not considering the calories and macros for. So many people are not aware that they are eating untracked calories every day !
Here are a few foods that can be killing your diet !
-Lean ground turkey vs. Extra lean ground turkey. Sure it doesn't seem like there is a big difference. Lean has 93/7 and extra lean is 99/1. The difference is almost 6 extra grams of fat per serving. That is a lot you might miss in your calculations.
-Coffee. the fancy ones. If you get a 16 oz latte from Starbucks it can have about 25-40 g carbs and 10 grams of fat ! Like what ? Talk about drinking your calories. If you are not tracking this properly you can be in deep caloric trouble.
-Apples, now they are amazing for your body with a ton of vitamins and nutrients. However, you need to be careful of the size and weight of them. You can have a smaller apple for 200 g or a larger one for 300 g they are significantly different in carbohydrates ! Keep in mind to count, weigh and measure properly.
-Salads are amazing for you. You might order a salad because its a healthier option. What you might forget is the dressing that is on it. Not to mention all that extra stuff that you get on it like dressings, cheese, crutons, and all the extras. Make sure that you are aware of what you are adding on your lettuce.
-Dressings are huge calorie busters. There is a difference between balsamic vinegar and vinaigrette. The vinegar is ZERO across the boards. If you get the vinaigrette you are eating a ton of calories,s sugars and fats.
I hope this list can help you get and stay on track !

Thursday, January 12, 2017

Personal training ! Online / 1 on 1 Available

If you are ready to change your life, the time is now!

Get started with me either in personal ( if your local) or online!

I am here to help you change your life !

burdafitness@gmail.com for inquires 

Embrace the haters !

Embrace the haters ! You will always have someone that will be ready to watch you fail. Guess what, that is 100% ok ! A lot of times when you are starting a new fitness and healthy living goal, people are so quick to try to derail you. As you already know, consistency is the key to success. Everyone has their own reasons for falling off the wagon, but the main issue I want to address in this article is falling victim to negative peer pressure from friends and family. Dorian Yates speak about his career in professional bodybuilding and life after retiring from competition, the one thing that really made an impact was when he said, “You're truly free when you stop giving a f**K.” And you know what, he is right!
So many people care way to much what other people think, myself included. So many of my decisions were made based on the fact that I worried what other people thought of me. As I am learning, no one cares about you, and you need to care for yourself. I know that is harsh but really ask yourself if you make a decision today, who is going to be affected? Those people who are making a judgement about you? OR are you the one who's life is impacted?
Be specific with what you aim to do and how you will do it. This goes for anything in your life. This can be fitness, professional, relationships and anything you want to accomplish.Make sure you are setting realistic and specific goals that you can put some numbers on it and track your progress. Too general of a goal will give you very large variables in your outcome.
Surrounding yourself with people of the same mindset, or who have already achieved what you are striving for, is a great way to increase motivation to continue. So many of us lack support and that is why you fail to adhere to your plan. If you find a group of people AKA your TRIBE, you can always feel confident and comfortable to ask questions and bounce ideas around.
Whether you're just starting to make positive changes in your diet, exercise routine, life, career or relationship, you will inevitably come in contact with haters, naysayers, and people who want to put you down. You can be in your own little world and people will go out of their way to comment on your new lifestyle. Sadly, many people have tried and failed to accomplish what you are trying to do. For those people, seeing you fail will make them feel better about themselves, because it allows them to rationalize their own failures. Instead of trying to identify what they could improve upon in themselves, they would rather have the satisfaction of knowing that someone else couldn't do it either.
People who are insecure are generally afraid of change, even if that change doesn't directly affect them. Someone doing better for themselves will make an insecure person feel worse about their own situation. Why dwell on what other people are doing? Start to live your life for you and you will start to see the amazing results come out of your diligence to be better !

Wednesday, January 11, 2017

Motivation on FLEEK !

Motivation on FLEEK! You set your goals, started off strong but then motivation leaks dry. What do you do when your motivation needs a little wake up call? Believe it or not, your willpower can only get you so far on days that motivation is lacking. The best of us also hit lows in training motivation but there are many ways to overcome this set back!
Your habit impacts your mindset. You need to create a system that cues you to start a routine then you reward yourself for that behavior.. like new shoes :)
This reminder, routine and reward happens in all aspects of your life.
#1 You set your alarm for 4am to train. You get up, workout and feel amazing all day long. Your reward is accomplishing your goals and staying on task.
#2 It was a long day, you have nothing cooked or prepared to eat so you order take out. That wasn't satisfying so instead of working out, you sit on the couch, watch TV and eat ice cream. Now you feel worse about the situation and defeated. In this case you created a negative loop of "why should I care". Breaking this habit is easier than you think.
The key to any motivational setback is creating a strategy then taking action for it. When you are mindful about your habits and behaviors, you can put effective strategies in place. It is important to be aware of your thoughts and actions when you are creating behaviors. I know personally, if I am not diligent in creating a positive behavior around my goals, things become habits that I need to break. For example, I love peanutbutter. I can eat it all day long if I had the option to :) Well I used to create this weird habit after dinner of going to the cabinet and mindless eating it. Well once I realized that I was doing this, I just deferred my actions and the behavior was changed.
Habits come out of no where but they also form due to your lifestyle and stress.Ask yourself the following questions:
-Do you have a behavior you need to change?
-Do you have stress from life that you need to resolve?
-Is your balance of work, life, and exercise in check?
-IF you are training, do your goals match your current routine?
-Are you taking time for yourself and to recover?
-Do you experience and negative self talk?
-Do you know your WHY?
Your motivation and willpower can and will change over time. You will have amazing moments but you should expect down times too.Create a healthy pattern and assess your goals often to keep training and motivation on point!

Tuesday, January 10, 2017

Train your weaknesses!

It's time to man up and start training the things you don't like to train. Why ? If you stay in a position where you are not training your weak spots, your foundation will have major holes in it's training. Ask yourself a question: When you train, do you train to be weak? Of course not !
Weaknesses come in 2 different areas:
1.) weakness in movements
2.) weakness in aesthetics
I have a lot of people who train things they like, or "cherry pick" the workouts. Far too often, the days that you don't want to train the thing you are not good at are the days that you need to show up. The hardest step for most is admitting they are not good that that particular movement or they are lagging in a body part. Do you feel that you can't identify what you need help with? Ask a professional trainer to take you through a workout and they can identify the weak spots in your training.
It's way more common than you thing that the average gym goer has the same lagging body parts. Here are a few of the common ones I see as a coach/trainer.
-Hamstrings. This is one of the biggest areas of concern as a trainer when I am working with clients. Your hamstrings are your biggest muscle group of your posterior chain that you use when you walk, sit , squat , deadlift and move.
-Triceps. The back side of your arms are commonly neglected. The triceps have a huge role in every pressing movement. Without strong triceps, other key pressing exercises will never reach their full potential.
-Back. The weakest spots I see on people are the backs of their body. Many gym-goers focus on pressing think the bench press and then forget they need to add in pulling exercises into their routine. Think of it as a strength balancing act.
-Glutes. #dabooty :) Why would you neglect to train the largest muscle in your body? The glutes play a key role in hip hinge movements, as well as stability and strength for almost every exercise. Train your glutes with big compound movements then add in isolation exercises to finish them off.
Even if your purpose is more on the aesthetic side of things, you will also benefit functionally and increase the performance of certain exercises by training your weak areas. Getting strong where you were weak will improve big, compound moves like the squat, bench press, and deadlift. Need help with a program that can help you reach your fullest potential? Contact me today and I will get you set up with my online coaching.

Monday, January 9, 2017

It's Not Do or Die!

We are officially one week into our new year's resolutions. Let me ask you, how is it going? For some of you ( which I really hope its all of you you are sticking to your new goals and found great momentum to keep you pushing forward ! Maybe you know of some of your friends who are having a hard time with keeping their goals together, this information might be something to share to them.
The biggest thing I hear is this: I know I should be doing "XYZ" but... I'm not. Sound familiar? But I bet there is at least one thing that you know you should be doing yet you are not.Someone may even call you out on it, and you find yourself responding, “I know, I know.” But tell me, if you really know, why aren’t you doing it? It's a hard question to answer sometimes.
There is a huge gap between knowing and doing.But the first step is creating action and many people are not even getting close to that step. A lot of times, it's the fear of moving forward on something that we don't know what the outcome might be. And that is 100% ok as long as you know what your fears truly are. If you can't even identify what is holding you back, that is when it's a problem. Do you ever feel like you are just comfortable? Beliefs often shape our actions, or lack of action. If you don’t pause long enough to become aware of what is really holding you back, you now get stuck and it becomes hard to deal with them.
Think into your life about something that you question daily if you are good enough at it. For me, every training session is a test of knowledge. I do fear that my service as a trainer might come off too easy/hard. Both are not good for business. However, I go into the session with a plan and I make modifications as needed. I choose to embrace this fear rather than ignoring it. Fears get less scary when you look them in the face. And when you know what scares you, you can take steps to avoid sabotaging yourself!
The key to most success in anything you want to accomplish is goal setting.I talk about S.M.A.R.T. goals with my clients all the time. These are Specific, Measured, Attainable, Relevant and Time-bound. If you are willing to put in the effort to succeed, you should follow the SMART goals to get there. Choose your goal, have a time frame to accomplish it, make sure it's something you really want to accomplish in the right amount of time. You cannot control all the variables around you, but you can control what you do. That’s why it's important to pair your outcome goals with goals that are based on behaviors. While life may get messy around you and things outside of your control can create chaos, you still have control of your every day actions. That's empowering.
Get into a habit and create a routine. Habits tend to happen in a three-part loop:
A cue: This is a trigger to start the new behavior.
A routine:Doing the behavior over time consistently.
A reward: Choose something not food driven that you can enjoy!
Take some time to think on your own habits, bad and good. What cues do you have in place? What about rewards? How would you go about shaping a new habit or routine? Take control. When you can shape your cues and choose your rewards, the routine has a much better chance of sticking.
We all get stuck and lose motivation sometimes. It's easy to get comfortable and then slack off. When making hard decisions, your brain is wired to choose the easier route. Don't say I am going to do it, just get out there and get it done !

Friday, January 6, 2017

Get back on the wagon!

Getting into shape can be as easy as cutting things out that you might not think are affecting your diet. Yes you can be eating foods /drinks that are causing you to gain weight or hold onto existing weight. Cleaning up you diet can be simple as long as your willing to make a change. Holiday's take a toll on your body from dense foods, drinking cocktails and then going on hiatus from the gym, you need to get yourself on the fast track!
Try to avoid these things to get your body back on track!
-Don't drink your calories. People don't realize how much they are ingesting because your drinking them. If you look at the back of a soda can, you are drinking over 150 calories. That is just wasted carbs and calories. Would you rather drink your calories or eat?
-Eating a salad and loading it with a heavy salad dressing is going to make your calories go up. Instead, choose a light drizzle of olive oil and balsamic or even cider vinegar to keep it clean. Seasonings can also add tons of flavor, but not tons of calories.
-Eat fruits in moderation. Yes they are natures candy but you can get yourself in trouble when you eat a whole bag of dried fruit you now doubled your calories. Fruit is healthy and full of fiber no need to eliminate, just moderate!
-Get rid of the processed foods in your diet. Eating real foods is easier than you think. Eat foods that you can find in nature. If you can eliminate foods that are in packages and limit sugars you are helping your body detox and repair with real food.
-Cut out the fried foods. Consider baking sweet potato slices or fries instead of the higher fat and calorie fried counterpart. Lightly toss in healthy oils, season and bake for far fewer calories.
-Watch the healthy fats. Yes you can have too much of a good thing. If you are eating almonds by the handful rather than the typical serving size of 1 oz. (which is roughly 16 nuts), you may be consuming hundreds of additional calories without even knowing it.
As with anything, moderation is key, and using an app such as MyFitnessPal is a fantastic tool when you really want to dial it in. Need help? Contact me for nutritional programming!

Thursday, January 5, 2017

I need ME time !

tress. You know that feeling of tipping over the edge when a simple thing doesn't' go your way. The moment when a small act that wouldn't bother you any other day now caused you to react. What if I told you that stress can affect your healthy eating habits?
When you are stressed out, how likely is it that you would get something healthy to eat? Most of the time you will go for something of comfort. Both stress and a poor diet are linked to each other.Stress is a known trigger for systemic low-grade inflammation, and the fact that this negative emotional state may counteract some of the beneficial effects of healthy eating Over a lifetime, higher inflammation levels are linked to an increased risk of a range of diseases, including cardiovascular disease, Type 2 diabetes, arthritis, and some cancers.
Did you know that stress can promote weight gain by altering metabolism and slowing down calorie-burning? Yes you heard it, if you are stressed out your body will now hold onto fat cells because it thinks its under attack. Certain healthy foods may help to improve your mood when you're stressed but, unfortunately, nearly 40 percent of Americans report overeating or eating unhealthy foods as a result of stress. Are you one of them?
The study's lead author, Kirstin Aschbacher, Ph.D, an assistant professor in the department of psychiatry at the University of California, San Francisco, said: "Many people think a calorie is a calorie, but a study suggests that two women who eat the same thing could have different metabolic responses based on their level of stress."
Guess what else happens when you are stressed out ? Hypertension, anxiety, cardiovascular disease, insomnia, fatigue, memory loss, hard time concentrating.... see an ugly pattern? Stress also has an impact on your gut, including affecting movement and contractions in your gastrointestinal (GI) tract and increasing inflammation. What does this mean?
Decreased nutrient absorption
Decreased oxygenation to your gut
As much as four times less blood flow to your digestive system, which leads to decreased metabolism
Decreased enzymatic output in your gut — as much as 20,000-fold!:
If you don't address stress daily, it can quickly snowball out of control, impacting your mental and physical health and your ability to be productive and enjoy life. While an occasional stress response is normal and even healthy, ongoing, constant stress is not and you need to take steps to change that. You can try meditation, yoga or even quiet time to yourself !

Wednesday, January 4, 2017

Don't be all or nothing !

Don't fall into the all or nothing trap! Dedication to achieve a specific goal is one thing but a chronic yo yo diet and fitness regimen can leave your body guessing what is next. It takes discipline, trusting and believing in yourself, and not letting others negatively influence your decisions. It also takes courage, strength, determination but ultimately a lot of self-worth. There will be days that you feel like you are carrying the world on your shoulders. You will have moments of self doubt that you need to regain composure for and most of all there will be the days you ask yourself "why"?
That initial drive and motivation to work on a goal is not only contagious but it makes you excited for working towards yourself again. The biggest pitfall I see is starting off so strong that motivation is short lived when results are not as fast as you wish them to be. This is sadly known as the "ALL or NOTHING trap", It means you are all in or all out but there is nothing in-between the two extremes.
What happens is that you start this vicious cycle of doing really well for a few weeks then falling off the wagon hard for a week or two only to find yourself feeling more and more defeated each time you start. What do I recommend to you? Stay consistent in everything you do. Believe me when I say I would rather have a client that is doing 80% right most of the time vs. someone that is doing 100% right once in a while but has more cheat meals than good ones.
In reality, slow and steady progress is the best for keeping off weight and creating a healthy relationship with food. If you have a goal make sure you have mini goals along the way to keep you motivated and excited to keep moving forward. When people start working with me they are surprised to find out that I would only suggest 2-3 times a week. For the reason that it is already doing MORE than what you are currently doing. If I told you to go from zero training to 4 days not only is that physically demanding but the chances you are going to continue this pattern is minimal. I always encourage you to start small, I am almost guaranteeing you to achieve your weekly workout goals.
If you are getting ready to start a new fitness program, keep this in mind:
-Start slow and don't take on too much too soon.
-Set realistic goals so you can set yourself up for success.
-Weight goals are not realistic, choose a physical goal.
-Take it one meal, one workout and one day at a time.
-If you have 30 min to workout, DO IT. All efforts add up!
At the end of the day, your goals can be the driving force or the reason you stop. If you want to have long term success, think about hiring a trainer to get you there. Having someone to keep you accountable is not only a great strategy but it can maybe change your life for good !
Contact me if you ever need advice or help!

Tuesday, January 3, 2017

Be the LEADER !

The resoluters are coming! No in all seriousness, for everyone starting a new fitness program, CONGRATS! You are taking the step into a brand new territory of health and longevity of bringing years back to your life. The new year is a time for many people to start fresh and to get into a habit and routine of going the gym, eating healthy and living a more active life.

On one hand, having a pack gym with high energy and motivating people is totally contagious. On the other hand, the gym is full of beginners who may need to learn the gym etiquette and those of us who have been going to the gym regularly need to keep ourselves in check.

First off, take a chill pill. Go into the gym with an attitude that you can be a role model for someone in the gym. Yes they are watching what you do and copying you is a sincere form of flattery. The best thing you can do when you are feeling a bit stressed out is just take a big deep breath.

Step two is to have a plan and then a back up plan. If you know that gym might be packed, then you should also have a plan if what you want to do is not going to happen. Even if you need to do something different, this can help you get out of a training rut and kick it into a new fitness gear.
Plan for a longer workout. Not because you need to do more, it's because it's going to be busier than usual and you might need to wait for some equipment. This will keep you from getting frustrated if someone is using what you need.

One of my biggest pieces of advice is to be a mentor. Sure there might be new people and they might not know how to work the machine or do an exercise properly BUT, you can be the friendly voice to help them out.
Don't panic because the gym flow will be back to normal in a few weeks. As much as we love having a lot of new people, those who are committed will stay and others will most likely go back to their old ways.

Monday, January 2, 2017

Health vs Aesthetics

Health vs Aesthetics. Which side of the spectrum are you on? Can you achieve both ? Here is a common scenario:
You start a fitness program, you do great for 3+ weeks, however you do not see any changes on the scale. What gives? You are now discouraged and maybe even ready to give up.
As a female, I know that it's hard when you don't see the scale moving in the right direction. You might even think you need to be a certain size in order to be deemed beautiful. This is so far from the truth. Women need to learn to retrain the way their minds think. Instead of thinking life is about restriction you need to see your lifestyle change according to what goals you want to obtain. Exercise and healthy eating to be a lifestyle, NOT a means to an end!
If there is one piece of advice I can give to other women it is simply this: Focus on being STRONG. It's really that simple. If you want to see your body change for the better, you need to apply stress and this will make your body change without trying. If I can give you a mantra to repeat to yourself daily it would be this:
"I eat to be healthy, I train to be strong, food is not the enemy and I will not punish myself for eating. ! Wellness is the goal, happiness is the goal and feeling good IS THE GOAL!”
If you can develop this mindset from within, you will be unstoppable. There will be NO MORE quitting, no more giving up and no more getting discouraged. Why ? Because the rewards will come from within, not externally.
Did you know that your body can be unhealthy even when you are skinny? Did you ever hear of skinny fat?A thin person with a poor diet and is physically out of shape, is at higher risk for health risks than a heavier person who exercises regularly and has a healthy diet.
With all of this in mind, I want you to see that you are in control of your life. Choose to be strong. Choose to lift weights. Most of all choose to dominate in all aspects of your life !
Do you need motivation or help on reaching your goals? Contact me today and we can get started !