Tuesday, October 31, 2017

20% of people die from a poor diet.

Did you know 20 % of people die from a poor diet? Harsh? Yes. True? Yes. Our society is at the largest obesity rates it has ever seen. Why? With food that is so readily available to us without any regard to food quality, convenience is over ruling healthy choices.
Many people have a diet low in quality protein, whole grains, fruits, and healthy fats but it's loaded with salts, unhealthy fats, fried foods and overly processed meals that increase your risk of early death. Fast food, highly-processed box stuff, and those microwave frozen burritos are great, but it is killing you from the inside out.
Poor diet is the second highest risk factor for an early grave next to smoking. Other high risks include high blood sugar that can lead to diabetes, high blood pressure, and a high BMI. All of these could be related to eating the wrong foods and not getting enough exercise throughout your lifetime. So my question to you is this: If we know this information, why are so many diets not at the highest quality level?
I know that you understand the basic concept of food quality. Which is why I do feel the Paleo movement is a good starting point for people. Living off the premise of eating foods that you can hunt, plant or harvest you can eat it. This means you can eat lean meats ( grass fed is the best), fruit, veggies, nuts and seeds. It's unprocessed and from the Earth. Get in the habit of making your own foods at home. Yes you can have your steak and potatoes but make them at home so you know what you are putting on it.
Shop the perimeter of the store. If you notice, the fresh meats, vegetables, and fruits all are located on the outside of the store. The box foods, frozen fast foods, and other foods that need to be eaten in extreme moderation are located in the center of the store. Think the cereals, candies, pop tarts ect. All of those foods have ingredient lists too long to even count or understand what is even in them.
How many calories you eat impacts your weight, the types of food you eat determine your health. Can you have balance? Absolutely, which is why I coach people on flexible dieting. Do you need to eat clean ALL the time? Nope but you also need to know what you are eating in order to get the macro that your body needs to maintain the body composition you are wanting. Food quality is important when you are thinking in terms of health. You do want to have foods that are high quality at 80% of all your meals. This means you have some room for the extra things you enjoy in MODERATION!
Oh and don't forget to start moving more. Exercising is important to build lean body mass and to keep your cardiovascular system in check. Resistance training also leads to a longer-lasting drop in blood pressure after exercise compared to aerobic exercise ( doing only cardio). If you want the best bang for your buck, combine both resistance training with cardio along with a healthy diet.
Living disease free should be at your highest concern over what fast food is for dinner. If you treat your body with respect it will give you a long lasting healthy life in return. We spend millions of dollars in the healthcare system to help treat preventable diseases.Now is the time to make the changes that can ultimately save your life in the future.

Monday, October 30, 2017

Don't make these fitness mistakes !

Working in the fitness industry every single day, I see the same mistakes over and over especially those that are new to the gym or haven't made it past the "occasional gym-goer" status. Going to the gym can be confusing and intimidating if you are not familiar with what you should be doing. Too often I see people immediately go on the treadmill then they hit a couple random isolation machines that are all at random with reps and sets. Not having a plan or goal in mind makes your progress a lot harder to identify and track for future results.
Here are some of the common workout mistakes and easy fixes to correct them.
1- Not following a program. Why are you not seeing results? You are not following a program that leads you in the direction of the goal you want to see. Losing weight and getting healthy is great and all but not having a specific plan of execution can leave you feeling defeated and frustrated when the results take longer to happen.
2-I didn't see results in 2 weeks, it must be the program. Being a program hopper is the fastest way to not see results. You need to be on a program, specifically if you are bodybuilding, to stay on the same program for at least a month. Consistency and progressively overloading how much you lift are the keys to making progress in your fitness journey. You need to keep overloading your muscles while following a solid training program. Assess your program at the one month point, if you see visible changes you know the program is working.
3-Being honest with yourself. Are you really putting int the work? A lot of times I hear clients saying they just are seeing changes yet when they check in with me the update is lacking consistency in training and nutrition. If you are not putting in the work to eat healthy and make time for the gym, the results will not happen as fast as you want them to. But, if you are doing all the things you should and not seeing changes, have an open conversation with your coach and discuss what is going on. Are you stressed? Are you not sleeping well? Are you having a hard time in other areas of your life? All of these can stall progress.
4-You are not going to see instant changes. It took many years to build the physique you have now, fad diets and things that offer immediate drastic changes do nothing but strip your water weight and make you develop bad eating habits.The fitness models you are trying to look like have spent years and years on their physique. They've learned what works for them and how to manipulate their macros for their goals. Plus they are taking the gym and nutrition seriously.
5-Mindset is everything. Are you looking at the gym with resentment or are you seeing it as something positive in your life. Too many people are making the decision use the gym as punishment which it should be your outlet for stress. If going to the gym makes you cringe, find other ways to get in shape. Try hiking or finding a sport you can participate in.f you want to lift but don't have the drive or self-esteem to go by yourself, find a training partner. Bring your partner, your friend, or even your siblings. Whatever it takes to get you into the gym and confidently workout, do it.
6- Cardio is a tool. I wish I can stress this more to my female clients. Do not waste your energy doing endless hours of cardio first then trying to lift a little to "tone up". Use weight training like cardio first. Super set your exercises by doing one movement and immediately going into the next one without rest. This will help you burn more calories and keep your training intense. Then at the end of your training session, use the energy you have left for cardio. Cardio does not build muscle, it helps you create a deficit for the day overall.
Everyone has made one or more of the above mistakes, myself included. I can remember the days of cardio in college that I wasted instead of just putting my head down and lifting. However, these are lessons to learn from and change. Making small changes is quite easy. Choose consistency and progressively overloading as the key to success. This isn't an overnight process.Spend the time to work with a trainer or get programming to know exactly why you are doing each movement.Patience and persistence equal progress. You can't just take a magical pill to get rid of that extra weight.

Friday, October 27, 2017

What you measure gets managed !

Many people know what you need to do to get healthy.
You need to:
Eat more healthy foods
Eat fewer calories
Go to the gym consistently
Be more active
Yet the problem isn't knowing, it's executing these out in daily life. It's not really a lack of motivation, it's more a lack of prioritizing the above mentioned into your lifestyle. We all have the ability to create and choose our day along with replacing unhealthy habits with healthy ones. Execution is the problem. Why does this seem to be the hardest task to undertake?
The real key is to align your actions in a way that helps you get and stay motivated, but more importantly, leads to the creation of lifestyle habits. Because at the end of the day, your habits & routines are what keep you going despite how motivated or unmotivated you feel at any given moment. Being dedicated and disciplined to your goals is what keeps you focused. Let's face it, motivation comes and goes for many people.
My biggest tip is to create a routine. You know why the people who see success maintain it? They have a habit that they follow daily. It's like brushing your teeth, you wouldn't think of skipping that every day so why would you skip out on eating right or getting in some exercise daily? Below are some tips that I share with my clients about how to set up and create healthy lifestyle habits:
Focus on your "WHY?" Why do you want to eat healthy? Why do you want to workout? Why is this important to you?
Write down your goals with a timeline of 3 months, 6 months and a year. Getting what's in your mind on paper will help with solidifying and internalizing your goals.
Follow a routine that you create for yourself. it will eliminate the all the guesswork and allow you to be consistent.
Avoid the extremes. Don't think that you need to eliminate ALL the food from your diet or go from 0 days of training to 7. That just lead to quitting because it's overwhelming.
Find the exercise you enjoy doing. If you don't like it, it won't last.
Progress ALWAYS beats perfection. You don't need to be perfect you just need to start!
Remember, It's not a race. You are in the driver seat of your life. There's no time limit on improving your body & health. Go at your own pace and understand that you can always re-evaluate and re-structure your lifestyle to make it better!

Thursday, October 26, 2017

Eating healthy while dining out.

Is it possible to enjoy eating at a restaurant while being healthy and adhering to your diet? Yes it totally is! I want to help you understand the in's and out's of eating healthy and getting right back on track with your nutritional program. The hard truth is not the food, it's the emotions. We know what foods are healthier than others yet when we are out with friends, fitting in and ordering what "tastes" good is usually the first option you go for.
FACT: The "best" diet or workout or whatever isn't always the one that's most precise or scientific. The "best" diet is the one that allows you to make consistent progress without feeling overly restricted or stressed. Because consistency is more sustainable than rigidity. This means the black and white thinking needs to stop if you want to be successful. Why do people fail on diets ?? It's not the person, it's the diet and the rigid structure it has you follow. Let's be real, eliminating food groups ( unless it's a dietary issue) is not sustainable. Your body should have foods from all the food groups. Yes there are choices that are more nutrient dense than others but you should still be eating from them all to get in all your vitamins and micro-nutrients.
As a coach, I'd rather have someone make "slower" progress on something they can do for the rest of their life, than "faster" progress they'll only be able to do for a week or a month before calling it quits. Which is why I always work from the starting point of where they are currently at then we move forward from there. If I would just through some crazy diet at you, sure you would lose weight but you wouldn't keep it off long term.
Here are some tips when going out to eat:
#1- The day of going out for dinner, eat veggies and protein only at each meal. Why? This will help you save carbs and fats for your final meal and then you are less likely to be spilling over your macros for the day.
#2-PRE-PLAN! We live in an age where Google is your best friend. Look up the restaurant menu and plan your meal before you go. If you do this, you can work it into your macros and figure out the rest of your day!
#3- Pass on the chips and bread at the table that they bring you as filler foods. Instead drink a whole glass of water. Not the funnest thing to do but now you saved room for the meal that you actually want. Hey, if you want the chips or bread, manage them in BEFORE you go and munch away!
#4- ENJOY your meal. Every single bite and no regrets. If you planned it out accordingly this is a guilt free meal. You are in the driver seat of your emotions when you take control of what you are doing.
#5- Move on and go back to normal eating tomorrow. There is no punishment or exercise that will undo that one meal and to be honest one meal will not derail your progress. Keep in mind that consistency is key. So remain consistent the rest of the week.

Wednesday, October 25, 2017

Cardio BEFORE or AFTER training?

Should you do cardio BEFORE or AFTER your weight training session?
This is a great question that I want to help you understand. The first and most important thing to consider is the type of athlete you are ( yes you are ALL athletes to me regardless of fitness level). Are you an endurance athlete or a strength/physique athlete?
Let's start with an endurance athlete. If this is your main training domain, say a marathon runner or you do triathlons you should prioritize cardioand endurance training first. You should use weight training on the "off" running days or cross training days of your programming.
Now if you are an athlete who is doing a physique competition like bodybuilding OR you are trying to be as strong as possible, weight training should take priority before cardio. The reason is simply because you are wanting to put ALL your effort into lifting to get as strong as you can or obtain the physique you want before your cardio session. Doing cardio can deplete your glycogen and energy stores that can be utilized for training.
However, you can do the 2 day split up which many of my physique clients turn to when they are doing a lot of cardio which is to do cardio in the morning ( or night depending on your schedule) and then weight training at the opposite time frame. This way your body is recovered and fueled properly for the heavy weight training session. It is very hard to push through a 2 hour + workout without fatigue and exhaustion setting into place. This can hinder your training and most certainly your recovery.
All of the above mentioned is with steady state or long duration cardio. Now you can do a HIIT session which is high intensity interval training along with your weight training session. At first you will feel completely spent if you are doing your HIIT right. You will be tired from your weight training session and you are just going in there to give it all you got for your cardio. If you are doing a leg day and only have 2 HIIT sessions a week, it's smarter to grind out your HIIT on leg day as opposed to the next day because then you are taxing your legs every day of the week.
In the end, it really just comes down to what your goals are and what you schedule allows you to do. Regardless, finding the habits of getting in the groove again are most important. Find what you enjoy and do that. 

Tuesday, October 24, 2017

My BEST dieting advice !

Losing weight takes time. Wanna know the one thing that nearly every struggling dieter has in common? A lack of PATIENCE.
It's the reason people repeatedly fall for the latest FAD diets or shovel out so much money looking for a crazy pill or wrap that is going to help them lose weight for good only to realize that it doesn't work or its not sustainable.
FACT: You do not have to do this to get the results you want!
Working with so many women, my life has been fulfilled in the past year helping to transform the mindsets of others when it comes to nutrition and dieting. Why is it that so many people would jump on the first opportunity for a weight loss scam that looks "easy" but when it comes to just putting your heart into it and working for it, many give it 3 months tops and quit?
Deep down, you know those things don't work. But it's hard to resist when they promise results like, "Drop 30 pounds in 30 days!" or "a slim belly in just two weeks!" comes on the TV and is on the cover off all the magazines.
HERE'S THE TRUTH : losing weight is going to take time, and there's no changing that fact. Take the time that it took to get to where you are right now, now that is how long it will take to reverse it! You have to understand that without the right steps in place, dieting takes time and you need to be willing to put in the work.Knowing this, you can go one of three directions:
-
1. Become a Patient Dieter, accept that losing weight takes time, and focus on making sustainable changes that'll help you stay consistent.
2. Be an Impatient Dieter and continue following extreme weight loss protocols (that probably last two weeks, tops)
3. Get all hot 'n' fussy that it's going to take time and never get started...
Ultimately, the choice is yours. But trust me when I say that the Patient Dieter, the one who embraces the journey and a new, healthier lifestyle is who will ultimately succeed in the long run. It's equally as important to not compare your life to someone else. If your friend Sally is over there losing weight and you are not, maybe you don't really know what Sally is doing on her free time. Is she following a training program? Is she doing cardio? Is she eating foods to FUEL her body? Maybe even working with a trainer so she knows she will get the results she wants.
Whatever the case may be, YOU are not Sally. Don't expect the same results. Even if I put two people on the same diet, same program, trained them the say, YOU BOTH would have very different outcomes. Why? Science and your body type. Embrace who you are today and what you have. Strive to make the steps to be more successful in all areas of your life and be consistent, the effort is worth it !

Monday, October 23, 2017

How to navigate grocery shopping!

GROCERY SHOPPING!!! For a lot of people starting living a healthy lifestyle is simply just knowing what they need to change. Going to the grocery store and trying to navigate the catchy slogans, what is a "fad" diet item and really understanding what you are putting in your body is key to YOUR success. The first trip to the grocery store when starting a new program can seem overwhelming. But with a few tricks of the trade we can cut our shopping list (and bill) in half! Here's some of the things I do to cut cost on my groceries and find the highest quality of foods for the week.
1.We ( hubs and I) plan meals for the week that share common ingredients like eggs, chicken, ground turkey, potatoes, rice, peanut butter, etc. They way you can buy and prep in bulk, making 3 to 4 variations with the same food (for example I'll make 2lbs of ground turkey, which makes: turkey tacos, turkey & rice bowl, loaded baked potatoes, etc.) .
2.I supplement with protein powder in a few of my meals. Powdered proteins are the cheapest protein per serving, and one of the most convenient meals to make. There is no excuse than to just put into a shaker cup and find water.
3.While organic foods may be a healthier option, financially it can be considerably more expensive. If you are able to buy organic foods in the future, explore the option at that time. If it's available (and not insultingly priced) I'll eat organic food...but if it isn't, do't stress over it. In the meantime, save yourself the guilt trip and know in your heart that you are already making huge strides toward your lifelong goals. Check out the dirty dozen and clean 15 lists to see what you should be putting your priorities on when in the grocery store looking for organic foods.
4.Shop the perimeter of the store. Your fresh fruits and veggies will be on the outside of the isles along with your meat, eggs, and yogurt. If you are going down the isle, make sure it's for some complex carbs like oats, rice, canned tuna.. etc. Steer clear of the processed foods in those isles.
5. Shop at a local farmers market. You would be surprised how cheap the produce is and it's the best quality. You are supporting your local farmers plus getting foods that are not tampered with in factories.
I hope these tips and trick can help you on your next trip to the grocery store! Plan ahead and know what you are going to buy before you go!!

Friday, October 20, 2017

Ditch the scale

Stop caring about the scale and start caring about how you feel. How many times have you got on the scale first thing in the morning and were defeated the rest of the day? I know that I used to let the scale affect EVERYTHING from my mood and confidence for the day ahead. That is not a way to live your life.
The scale is a tool, that is all. It doesn't determine your self worth or your contribution to society. You are a unique and beautiful individual that has so much to offer the world. Why would you allow the scale to dictate your life? The most difficult part of my job is convincing people that the scale doesn't hold as much emphasis on your success in the gym and nutritional program. In logic it sounds right but then when you are seeing the numbers on the scale its hard to separate your emotions from it.
My advice to you is this, Acknowledge your feelings and emotions for what they are, simply numbers, and move on to focus on other, more important, markers of progress. Your progress markers should be something tangible that you physically can do or see happening.What you look like, how your clothes fit and how well you are able to perform in the gym is more important than the number on the scale. Here is the truth, you can be the lightest weight ever and maybe even look like you imagined but feel like crap. Is that worth it? No.
I enjoy helping others break down those mental barriers. We all have them and we all need some reassurance sometimes that everything is going to be ok. The truth is, I have a coach for the same reason that people hire me, accountability and support. Yes logically speaking I know what I need to do, how to do it and the changes that I need to make. However, we all have a tad bit of body dysmorphia that doesn't allow us to see ourselves how we truly look.
Learn to enjoy the process. Train for performance and not solely based on how you look. If you eat healthy, get the proper sleep, eat nutrient dense foods and train hard, you have nothing to worry about. I encourage everyone to start thinking like a scientist and using hard facts of data that will help you make decisions about your progress, not just the scale!

Thursday, October 19, 2017

Lose fat not muscle by following these tips!

How do you lose fat without losing muscle? So many women want a "look" that is feminine yet lean. This would require you to have enough muscle and a lower body fat percentage to see definition of your muscles. When you are dieting or trying to lose body fat, it is not the most optimal time for muscle retention because your body needs fat to survive not muscle. The goal is to lose fat and keep muscle, so I want to share some information on how to do that !

People always say they want to lose weight. The thing is, "weight" can be a lot of different things. For example: fat, water, glycogen, poop, food content and muscle all weighs something.
But out of everything on that list, the only thing we REALLY want to lose is body fat. And we definitely DON'T want to lose muscle.

Unfortunately, people lose muscle during the weight loss process all the time, as muscle is another backup fuel source your body can burn for energy like it does with body fat.
Here are 5 steps:
1- Eat enough protein. Anywhere between 0.8-1.3 grams of protein per pound of your current body weight is fine. Those who are significantly overweight should use their goal body weight in this calculation. If you are an athlete you should be using the higher end of the spectrum.

2- Lift heavy enough to maintain (or increase) your strength levels. The idea of lifting heavy to build muscle and lifting light to lose fat is counterproductive to your goal that will only lead to muscle loss. In reality, you lift heavy to build muscle, and you continue to lift heavy if you want to actually maintain that muscle. More muscle = more lean body mass.

3- Keep your deficit moderate in size. While there are certain cases when a larger deficit can be beneficial/ideal, most people will do best with a deficit that is 15-25% below their maintenance level. Do not try to do a starvation diet that you start to yo-yo on. We want to maintain a consistent stream of weight loss over a longer period of time. Think 3 months, not 3 weeks to lose weight to get to a lower body fat.

4- Do as little cardio as needed. Cardio isn't a bad thing, and it can be a useful fat loss tool. However, when done to an excessive degree as it often is, it can increase the risk of muscle loss. Cardio is used at the end so you can still have the most food possible in your diet and lose weight.

5- Refeeds and diet breaks are methods used to temporarily pause your deficit to allow various physiological and psychological factors to be improved or reversed to some degree, some of which play a role in preserving muscle. You see I didn't say cheat meals because I want you to have good foods just more of them. There is a HUGE difference between eating higher carbs or healthy quality foods vs having an all out binger.

I hope these tips can help you with your weight loss journey. If you ever want more advice or tips, comment below and let's talk!

Wednesday, October 18, 2017

Body image and your health.

Let's talk body image. If you sent me the photo of what you truly want to look like, then achieved that, would you be satisfied?
Most people would be shocked to know that even if you achieved that perfect body that you wanted, you would find something wrong with that image and want more. Why does this happen? It's a lot of mental games being played that cause the insecurities we have daily. For many, its the fear of not being good enough and fear of failure. Even when you are reaching your goals.

Will you ever be good enough for yourself? I think it's important to really dig into this concept. Are you every going to be satisfied with how you look? I know that insecurities steam deep into self sabotaging behaviors. What is your goal that you want to accomplish ALONG with your body composition?

Do you want performance or aesthetics? Which is more important to you to accomplish? Some of the strongest athletes are not the ones that look the most aesthetically appeasing. Many people confuse these two topics together because they want one and the other at the same time. Can you achieve both? Are you ok with not being the leanest you can be but achieve the best performance ? Or would you rather have your performance slightly go down for abs?

One of the biggest things I look at as a coach with clients is your lifestyle, goals, and what your set point is at for body composition. First, your body finds a happy place that it likes to be at. For many people its that weight that you sit at that doesn't move regardless what you do. This is because your body adjusted and adapted to the calories you are eating. So in order to lose weight, you now need to do more and eat less to create a larger deficit.

However, if your body is stressed beyond belief, you are not going to lose fat you will store fat. More is not always better in terms of fat loss and muscle gain. Your body will be in a continual state of fight or flight and start fighting against you. You should NOT feel like crap when you are dieting. You should be hungry and a sign of no hunger is a huge red flag that something is majorly wrong.

Don't try to copy someone's diet that you see. Don't compare your diet to someone else. You are a unique individual that has needs separate from other people. Start to learn more about your body. How to fuel your training and your life. Then start to train, eat, and recover correctly.

Tuesday, October 17, 2017

We were all beginners!

New to weight training? We have ALL been there. Really! We didn't all feel confident walking into the weight room which is typically filled with guys that are intimidating. With the proper guidance, you can become a part of something amazing which is "iron therapy" !

i want you to be confident and getting into the gym is step one! However you might need more encouragement than that. Here are some pointers:

Don’t worry about what others might think of you. Everyone was a beginner at some point and was equally as confused. Besides, most people are too busy focusing on themselves to even notice you!

Go in with a plan. Many beginners start in the gym wondering around looking at the equipment with no set plan. Having an objective builds your confidence in the weight room. If you are new and need help, contact me for online training OR find a certified personal trainer in your ares.

Keep a training log and track your workouts. You should be recording the weights and reps performed for each set of every exercise, plus any notes and comments on the side. This way, you’ll know if you’re truly making progress. This goes along with the above by knowing your program. Being detailed oriented is the fastest way to make progress in the gym.

Your workouts should be centered mainly around variations of the main compound movements - squat, bench/pushup, deadlift, hip thrust, and chin-up. Use regressions as needed if you don’t have the strength to perform a specific exercise just yet. Set a performance goal to keep things exciting in the gym - maybe strive for a strict bodyweight chin-up, 10 proper pushups, or a bodyweight deadlift.

Finally, make sure what you are doing is something you really do enjoy. If you don't like it, what are the chances you are going to stick to the program? Finding what you like is half the battle to your success in the gym!


Monday, October 16, 2017

Non-scale victories !

Non-scale victories are far more important than the number you see! Remember the scale is not the only measure of success. What is a non-scale victory? Not every fitness goal has to be about losing weight and shedding body fat! Learning that your macros or diet play a role much larger than just a number on the scale is important for when that number stops moving ( that will happen). Understanding non-scale victories is great because you can start to identify other areas of your life that might have been affected from a lack of proper nutrition and diet.


First off look at how your clothes fit and feel.Sometimes knowing that your pants or shirts have more room than before is a great sign that things are moving in the right direction even if the scale hasn't moved a pound.


Your energy in life is better. Yes that is a sign of better quality of living. You shouldn't feel like you need a coffee at 3 pm to make it though the rest of your day.Your food quality and macros can definitely help you feel energized while shaping your body.


Training is better. More fuel, better workouts, more results over time. Everything builds on top of one another. If your not eating adequate fuel for training, your training will suffer and your results will not happen as fast as you would like. Fuel your body for optimal performance!


Quality of sleep goes up! Yes this is great for everything your body needs to do to repair at night. Getting less than 6 hours of quality sleep is a problem and your muscles and body cannot repair to make your training better. Instead, try to get better quality of sleep and that can happen when your body is not in adrenal fatigue on the daily from over stressing !


It's not always about the number on the scale, it's about your quality of life!

Friday, October 13, 2017

Self talk

What are you saying to yourself? What message are you replaying over and over again? If you are reading this, please take a second to think of how you speak to yourself on a daily basis. Are the words you say to yourself something you would tell your best friend? Your mom? Your sister? Most likely no.

We all deal with emotions like fear, self doubt, and failure. It's stemming from negative self talk and we are doing it every single day. So, what do you do when these emotions creep up;
~acknowledge
~push them back down
~move on

Those above three things are what can transform your thinking and revamp your thought process. It is so hard as humans to acknowledge our successes because we feel vain doing it. We feel that we shouldn't celebrate the great things in our lives but we tend to OVER focus on the bad. Why is it that when you do something great, maybe that is finishing a project or losing a pound or meeting all your daily tasks that we choose what didn't go right and focus on that?

It's true because I do it myself. You really need to start focusing on what is going good in your life. Good breeds positive energy and that continues to attract goodness throughout your life. Know how to start identifying and then letting go of the negative thoughts and the hurtful things you say to yourself.

“If you had $86,400 in your account and someone stole 10$ from you would you throw the remainder $86,390 away in fees and disputes to get the 10$ back or move on?”

We all have 86,400 seconds in each day to live, so why let 10 seconds of negativity affect the other 86,390 seconds.

Move on! Acknowledge your fears and doubts, burn the questions through your passion and hard work, and move on! No matter the situation, no matter the circumstance, adhere to these three simple rules to stay focused and driven.

Thursday, October 12, 2017

Self care is not selfish

How do you work on yourself? Work on your body and work on your mind. That is NOT selfish, it is your right to take care of your own personal well-being. Work on yourself like it is a job. If you are not spending time on your personal development you are not moving forward, you are just stuck standing still.
How do you work on yourself? Go to the gym and work on your body. Take the time to see your health as a priority and not a nuisance. Take the time to read books that develop your mindset. It's important to see value in all of these things as parts of a whole in your life. Learn about yourself, know your strengths and know what your weaknesses are. Be aware of everything because once you are aware you can change it.
It’s easy to neglect taking care of ourselves because when we’re busy and overwhelmed, even a small reprieve feels like a luxury. So actually taking time to eat lunch, exercise, and hang out with friends? That just feels like slacking.Self care actually helps you make progress faster for a few reasons:
#1- Self care prevents “overload burnout”: We’ve all been there: you push yourself to the point that you can’t take anymore so you just give up. Self care helps you avoid getting to that point.
#2- Self care reduces the negative effects of stress: A small amount of stress can serve a purpose, but after a while, it just breaks down your mind and body. Taking care of yourself means keeping your stress from taking over so you can function at full capacity.
#3- Self care helps you refocus:Breaks are great for helping you perform better.
#4- Make time to exercise. It’s easy to neglect exercise when you’re overextended because,exercise requires time and energy. make it part of your daily routine and not just a once in a while thing.
#5-Make the time to feed your body well. Yes, processed foods are easier to come by, but your body will thank you for taking the time to feed it solid nutritious foods. Food is fuel for your body and it is not to reward or treat yourself for a hard day or good training session.
My best suggestions are to really find what makes you happy. What allows you to feel alive? Are you thankful for what you have today and are you taking the time to really appreciate the smaller details that you might overlook. Being mindful of your surroundings is part of what makes you embrace your life and enjoy every small win of the day.

Wednesday, October 11, 2017

Redefine healthy.

The power of strength training. A topic I hear from so many women and I feel that I need to keep impacting those around me. In order to educate you, I want to really help impact your thinking and redefine your mindset. The topic that I have been having a hard time educating people on, especially women is strength training and gaining muscle.
If you really pay attention to what the media is telling you: "lose weight with ____ diet" or " how to build your glutes in 5 days" or " lose____ pounds in ____ days". It's all around us and its all a marketing scheme, they got you to look didn't they? I want to share how important it is for women to strength train. Every woman should have some sort of resistance training in their daily training routine. Why? Well you carry your kids don't you? You go grocery shopping right ? You have to carry things into the house? That all requires you to have the muscle in order to do this.
Let's just close the argument of getting "bulky" right now. Unless you are taking steroids and lifting as your job, you will not get bulky. If you are looking to add shape to your body and increase your metabolism, lifting or resistance training, will boost your metabolism because of the lean muscle mass. For women, we just do not have the amount of hormones to "get big". Doing cardio alone will not increase your lean body mass either, you need to add in weight training.
Resistance training is a great tool to keep your body healthy. When you resistance train you increase your bone density. This is important for long term quality of life. The more you increase your muscles and bone density you increase your longevity and ability to DO MORE in life.
As a woman who lifts, i can tell you its a beautiful thing. Learning what you are capable of when you train gives you the confidence to do other things in life. The best thing you can do for yourself is to find a gym you love going to. I am so glad that the media is finally starting to shine some light on females and weight training. We are designed to move, lift, run and condition our bodies. The fastest way to regain your confidence and health is to get to the gym and feel the power of the iron weights!
If you are not sure what you should be doing, hire a trainer who knows what they are doing in the fitness industry. You don't need a trainer forever but at least learn how to maneuver through the gym and have good form when lifting. Remember you do get better the more you do it! If you are already in the gym and need a program, I would love to work with you on a custom program to help you meet your needs!

Tuesday, October 10, 2017

Power of the weights !

The power of strength training. A topic I hear from so many women and I feel that I need to keep impacting those around me. In order to educate you, I want to really help impact your thinking and redefine your mindset. The topic that I have been having a hard time educating people on, especially women is strength training and gaining muscle.
If you really pay attention to what the media is telling you: "lose weight with ____ diet" or " how to build your glutes in 5 days" or " lose____ pounds in ____ days". It's all around us and its all a marketing scheme, they got you to look didn't they? I want to share how important it is for women to strength train. Every woman should have some sort of resistance training in their daily training routine. Why? Well you carry your kids don't you? You go grocery shopping right ? You have to carry things into the house? That all requires you to have the muscle in order to do this.
Let's just close the argument of getting "bulky" right now. Unless you are taking steroids and lifting as your job, you will not get bulky. If you are looking to add shape to your body and increase your metabolism, lifting or resistance training, will boost your metabolism because of the lean muscle mass. For women, we just do not have the amount of hormones to "get big". Doing cardio alone will not increase your lean body mass either, you need to add in weight training.
Resistance training is a great tool to keep your body healthy. When you resistance train you increase your bone density. This is important for long term quality of life. The more you increase your muscles and bone density you increase your longevity and ability to DO MORE in life.
As a woman who lifts, i can tell you its a beautiful thing. Learning what you are capable of when you train gives you the confidence to do other things in life. The best thing you can do for yourself is to find a gym you love going to. I am so glad that the media is finally starting to shine some light on females and weight training. We are designed to move, lift, run and condition our bodies. The fastest way to regain your confidence and health is to get to the gym and feel the power of the iron weights!
If you are not sure what you should be doing, hire a trainer who knows what they are doing in the fitness industry. You don't need a trainer forever but at least learn how to maneuver through the gym and have good form when lifting. Remember you do get better the more you do it! If you are already in the gym and need a program, I would love to work with you on a custom program to help you meet your needs!

Monday, October 9, 2017

I would be happier if__________?

Do you feel that you would be happier if you _____________?This is where you fill in the blank to where you think your happiness will come from. How many of you think that you will find happiness if you reach your body goals? Be honest. You think finally reaching your goal weight, or fitting into those jeans you kept "just in case" will make you happy. How many of you think life will magically be amazing and wonderful after you hit that goal? We all think that at some point in our lives. But guess what, you don't need that to be happy!
Your body is very sensitive to stress. When you start placing this undue stress on your body and spirit to accomplish something that may or may not be realistic, your stress hormones increase. This can be a bad thing if you want to lose weight. You heard of stress hormones, which are typically synonymous with the words adrenal fatigue, metabolic syndrome or damage.Studies show that chronic stress and elevated cortisol levels increase a person’s risk for depression, mental illness, and lower life expectancy. The stress hormone cortisol in particular is thought to be one of the primary culprits for poor quality health and a less than desirable quality of life.
However, you can definitely combat that stress with happiness which releases endorphins that pick your mood up. Just as negative feelings of stress, anxiety and depression are driven by a cascade of chemicals (hormones) such as adrenaline (norepinephrine and epinephrine) and cortisol, positive feelings of happiness and joy are also a biochemical process involving the release of endorphins, dopamine, serotonin and oxytocin. By maintaining a general overall happy, positive attitude throughout the day, you are keeping your cortisol levels low and boosting your own positive outlook, which will not only help prevent you from retaining fat, but also could contribute to better workouts!
First, wake up early and get to bed at a consistent time each night. Allow yourself to not rush your morning routine. This practice might mean taking 10 minutes to meditate or having your morning coffee without chugging it down. Create a morning routine that will leave you feeling happy and greatful for the day ahead.
You have control over your personal thoughts. Choose to be happy. Yes, you can choose to be happy. No one can make you feel a certain way. Learn to allow stress and anxiety to just roll off your back. When you are placed in a stressful situation, instead of reacting, choose to think of the positive and what can benefit you. If its not helping you, move on.
Live a life you love. Do the things you enjoy most often. Take the time to go outside and walk in nature daily. Happiness is like the ultimate, natural pre-workout. So the next time you get upset or feel anxious or choose a negative outlook when confronted with situations throughout your day, try to associate it with the fact that you are choosing to allow your body to hold on to or even store more fat via stress hormones.
Choose happiness, it does more for your body than you realize!

Friday, October 6, 2017

Live your BEST life!

How do you start to live your BEST life? There are many links to living your best life which include: proper nutrition, self care, weight training, cardio, sleep, recovery and balance. I want to share some of my best tips for getting healthy, living life to the fullest and finding balance through it all!
#1- Live a life you LOVE
It might sound cliche but honestly, if you don't love it, why do it? If something is causing you stress, that overflows into your relationships, your attitude and into your own personal happiness. Why would you do something that you don't enjoy if the reward from it wasn't worth it? Stop focusing so much on perfection with everything and start living life. Do the things that make you happy on a daily basis even if that is a 10 min walk or booking a massage for yourself. Take care of your mental AND physical well being! You can't help others if you refuse to help yourself.
#2-Make your life easier.
Can you find ways to make your life easier? Sure, we all can. Analyze your life right now and ask yourself what you could have done that made today a tad bit easier. Maybe that means prepping your meals, folding the laundry last night or even planning out your workout for today. What you do in advance will help set the tone for the next day. I am a full advocate for schedules and lists. I think they are great to keep organized and on task for the next day.
#3-Understand that there is no "good" or "bad" foods.
Why are there labels on things as good or bad? I think its something we are taught from a young age and I hope I can share some influence to all the parents out there who label foods as good or bad. You are creating this relationship with food that shouldn't exist. Food is a combination of protein, carbs and fats- THAT IS ALL. However, the quality of the food is what is important. Candy vs. fruit has close to the same sugar and carb content but fruit is filled with micro-nutrients that candy will never have. Understand there is a place for all foods and that moderation and learning the difference is the key!
#4- Do more stretching and mobility.
At the bare minimum, you should be stretching on a daily basis. Your body becomes stiff and your range of motion starts to decrease when you stop stretching the connective tissue. If you don't use it, you lose it. A lot of headaches can be caused by tight shoulders and traps. If you are attentive to your body, you can negate some of the aches and pains you are having.
#5-Practice gratitude and being greatful.
Every day you have the choice to react to the stimulus around you. If you are constantly picking out the negative things, all you see is negative. Hindsight, if you are channeling your energy for good, you will see all the amazing opportunities around you that you can embrace. Practice this daily by keeping a gratitude journal for 30 days. Your life will start to change.
#6-Embrace the suck
Yes, there will be times where you need to suck it up and do it. I am talking mostly about training and nutrition. I hear it time and time again that training is hard, dieting is hard, its a "chore" to go to the gym. No, actually its a blessing. If you are able to get up, walk, train and have healthy food on the table that is a blessing. If you are not using that gift well then shame on you. Sorry to say that but if you are willing and able but not taking advantage of making your health and life better, then that is something that needs to change today!
#7-Let go of fad diets, quick fixes, tummy wraps and magic pills.
They don't work, they won't last, they are wasting your money! If something has a timeline: 30 days, 21 days or starts eliminating things: low carb, no carb, all meat, no meat, all fat etc.Take the time to do research and learn about it before you start doing it. If you have a "friend" who lost 40 pounds doing keto, you might want to look at that friend in a month when she/he goes back to the normal routine of life. RULE OF THUMB: if you can't see it fitting into your lifestyle long term, do not think it will be a good decision just for short term gains!
I hope these tips can help you live a healthier and fuller life. Start to make changes today that will lead you to ultimate success in all areas of your life in the future!

Thursday, October 5, 2017

I ate a little too much, now what?

Did you overeat? It happens to the best of us yet for some reason the cycle repeats itself with the feeling of failure, doubt, and giving up for the rest of the day. Has this happened to you?

The truth is, at some point of dieting you will screw up. It's normal, your human and the real determining factor is how you adjust to it AFTER it happened. Many people think this happens when they screw up:

1- I blew it, might as well continue to eat crap all day because I "ruined" my whole day so why not keep eating bad and start tomorrow.
2- All my hard work is gone, I might as well just quit now.
3-I have no self control and I will always be overweight forever.

When in reality:
It was ONE meal and that you just continue on the rest of the day like nothing ever happened. You embrace that it happened and MOVE ON!

And right now you are thinking to yourself, crap.. I fall into category number 1,2, and 3. It's ok because I want to tell you something, nutrition is not black or white. It is ongoing and you can gain, lose, and maintain your weight at all times throughout your life. The trick is knowing how to be consistent 90% of the time with good whole foods that provide your body with nourishment and then allow the 10% of the time for oppssy moments.

The truth is that screwing up every once in a while will NOT ruin your progress. In the same way, being on-point with your diet & exercise every once in a while won’t help you lose fat either. What matters is what you do MOST of the time, and if you can adopt a forgiving and forward-thinking mindset you’re going to make it so much easier to get back on track quickly and stay consistent with your plan.

Wednesday, October 4, 2017

Cardio for weight loss

Running is a great form of exercise. It's hard, don't get me wrong, but like any form of exercise your body gets used to that form of training. When your body becomes adapted to your training, you burn less calories than you think! Many people are relying on a machine to tell them the amount of calories they burned or a fancy fitness tracker like a garmin or fitbit. Truth is, they are usually way off and overestimating your caloric burn.
You have to remember those "tools" are generalized and not specific to you, your body composition, your age, your metabolism, fitness level, genetics or even the environment which all play a huge role in your caloric burn through exercise. Since it's hard to tell how many calories you are burning through training, you should consider looking at your metabolic equivalent which is how many milliliters of oxygen a person consumes per kilogram of bodyweight while doing a specific activity. One MET is about equal to the amount of energy it takes to sit still. The more intense the exercise the higher the MET and more calories are burned during that activity.
There are some great exercises that you can perform that have a HIGHER MET than running. Variety is the spice of life and I think your body might need the change from the boring cardio from running that it quite possibly might be adapted to!
#1 – Kettlebell Swings- MET of 8
Kettlebell swings are great for your core and overall body development. Be sure to use a weight that is challenging but with good form.
#2 – Burpees- MET of 8
Burpees, you can love them or hate them but they are great for the cardiovascular system!
#3 – Jumping Rope- MET 12
While it does require some skill and coordination, your heart rate will be jacked up through the roof.
#4 – Uphill walking with a loaded carry- MET of 9
Depending on the weight you are carrying and the steep of the incline you can be burning a lot of calories from just walking. Don't underestimate what seems "easy"
#5 – Rowing- MET of 4-12
Rowing is a great low impact way to increase your heart rate or keep it easy for recovery. As you can see you can keep it at an easy pace or ramp it up and kick that calorie burn into overload.
In the end, you want to continually be challenging your body to new things. Keeping the same routine every day will lead to burn out and then your body will stop adapting to your training. All of which will cause you to plateau in your results.


Resource: Tigerfitness.com

Tuesday, October 3, 2017

The infamous F word...

Let's talk about the F word, FIBER. Back when the Dietary Guidelines for Americans 2015-2020 was released, dietary fiber was noted as a nutrient of concern. This means we, Americans, still aren’t getting enough in our diets. For reference, American men and women eat only about 15 to 18 grams per day! When in fact, you should be eating closer to 25 grams minimum per day.
Fiber is a type of carbohydrate that is found in plant foods. It is an important nutrient with many health benefits. Eating fiber has been shown to help keep your digestive system running smoothly, support heart health and help maintain blood sugar levels that are already within the normal range. Increasing your fiber can also aid in weight loss because meals containing more fiber are digested more slowly and can help make you feel full longer.
So many people are stuck when it comes to fiber intake. You can easily add in more fiber to your diet by increasing your fruit and veggies which overall has great benefits. Here are some easy ways to add in fiber into your diet.
Plant foods provide two types of fiber: soluble fiber (which increases the feeling of fullness) and insoluble fiber (which aids the digestive system and promotes regularity). Peas, beans, oats, and fruits are sources of soluble fiber, and whole grains and vegetables provide the majority of insoluble fiber.
Whole grain foods are a natural source of dietary fiber. Unlike refined carbohydrates (think white bread), whole grains retain the kernel's fiber-rich outer shell, known as bran. To identify whole grains, look for these ingredients on labels: whole wheat, hard red winter wheat, barley, triticale, oats, rye, brown rice, buckwheat, millet, oatmeal, and bulgur. When looking for fiber-rich whole grains, not all whole grains are made the same. Read the Nutrition Facts panel to identify the fiber content for whole grains.
Pick high-fiber snacks when the midday munchies hit. Perfect answers to an afternoon slump include whole grain granola bars, homemade trail mix, mixed nuts, and dried figs or apricots. Popcorn-a whole grain-is another high-fiber snack. Make sure you are pairing that with a protein source such a yogurt for some good gut health foods too.
Don't rush your intake. Most Americans eat far less than the recommended 25 to 38 grams of fiber per day. Yet making rapid changes to your diet is not advised. Increase fiber gradually to prevent excess gas and bloating and to allow your gastrointestinal tract time to adjust. Yes you might have gas but that is your body adjusting to the new fiber intake. Also, drink more water.When you increase your fiber intake, increase your fluids as well. Fiber pulls water into the intestines. Without adequate hydration, fiber can actually aggravate rather than alleviate constipation. So try to drink at least eight glasses of water a day.
Just be sure not to overwhelm yourself with too many changes at once. Pick one or two ideas to try each week and stick with those that work best for you and your family.
References:
1 Marlett JA, McBurney MI, Slavin JL, et al. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc 2002;102(7):993-1000.
2 Anderson JW, Baird P, Davis RH, et al. Health benefits of dietary fiber. Nutr Rev 2009;67(4):188-205.
3 US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans 2010. 7th edition. Washington, DC: US Government Printing Office. 2010;1-122.
4 Vuksan V, Jenkins AL, Jenkins DJA, et al Using cereal to increase dietary fiber intake to the recommended level and the effect of fiber on bowel function in healthy persons consuming North American diets. Am J Clin Nutr 2008;88:1256-1262.

Monday, October 2, 2017

What is your diet?

What is your "diet"? Many people would first think that a diet automatically means that you are trying to lose weight, however that isn't always the case. Your diet is whatever foods you are eating throughout the day. The hardest part isn't getting to the gym, it's controlling what you are eating the rest of the day.
Working with a lot of clients on nutrition, there are a lot of common issues that I see. I want to be able to educate people on the importance of knowing your nutrition that you can take this information and use it in your daily life.
When establishing your goal, you need to be aware of how many calories you are eating. The first thing I ask my clients is to food journal for at least 5 days. Not only does this give you a good interpretation of what you are eating, but now we can look at food quality. Learning that each food has a different macro can benefit you in choosing foods to meet your goals. Whatever your goal, you should be using your nutrition and training together as a team for the best results.
Next is the scale. I would like you to use the scale for assessments and not for judgement of your success. If you feel better, and look better, the scale can display whatever it wants. I have seen many people, men and women, who have added ten plus pounds and look extraordinarily healthier than they did prior to training. This is a result of clean eating and consistent training.
Buying healthy food isn't as expensive as you might think it is. Far too often I hear clients saying that it's too expensive to eat healthy, yet the reality is that it's not convenient. The best way to buy healthy food is in bulk. When you are buying foods that can be frozen like meats. frozen veggies, etc you can buy more for cheaper. However, you can also go to the farmer's market at buy fresh local foods that you can eat weekly in your diet.
Along with buying healthy foods is meal prepping. If convenience is key for your success, make sure you are cooking your meals ahead of time. It's a lot easier for you to be compliant to your nutritional program. Cook everything up at once and use Tupperware containers to store your meals.
Last but not least is practicing patience. If you have a body weight you want to work up to or diet down to, calculate how many calories a day you need to get to that weight, and gradually work towards that goal. Slowly add in or decrease extra calories day by day until you have reached you target.If you present your body with a drastic change in caloric intake, you may notice yourself being tired, cranky, and just plain and simple, in a bad mood. Rushing your diet may also throw your metabolism out of whack, which could lead to unwanted weight gain. Slow and steady wins the race!
Once you start a diet, give it time before you start judging its effectiveness. Committing to a healthier lifestyle does not a mean you will see a change overnight. Give yourself a few weeks before you step on the scale, or look in the mirror to closely analyze your progress. Stay consistent, and I promise, you will see your hard work pay off.