Fab Fit Squad

We’ve all done it! You know look in the mirror and pick ourselves apart poking and prodding certain bodyparts and questioning why is (insert the body part) so flat or why  doesn’t my (insert the body part) look like the women I saw on the cover of the latest fitness magazines?

One simple answer, MOVE IT OR LOSE IT!!
If we don’t exercise on a regular basis, we will lose about ½ of pound of muscle/year.  You will lose on average 15 pounds of muscle and gain 45 pounds of fat, that‘s a 60 pound change in your body from the age 20-60!

Holy (insert your expletive) !!! 

So what can you do?

Step 1:  Strength Train at least 20 minutes 2-3x/week
 No ladies you will not bulk up, by strength training
 Don’t know where to start?
Have a gym membership take a muscle sculpting class
Hire a personal trainer for a 30-minute session to show you the works
No gym membership, send me an email and we discuss some steps

Step 2:  Cardio at least 20 minutes 2-3xs/week
This doesn’t mean you are reading the latest chic lit book People magazine you are moving it!  You should break a sweat!

Step 3:  Nutrition:  Eat Right
Just because you are working out, doesn’t give you a license to snap on the feedbag!  Sure, you will be a little more ravenous, but our goal is drop some pounds!  So please follow a sensible eating plan.  We will take more about that in another post.
 

I have tried personal training before but have never been able to stick with it.  I felt frustrated by the routines the trainers had me on.  Often they were boring and focused only on the big muscles.  My experience with Kim has been totally different!  I look forward to my sessions with her.  She is super fun and very down to earth. She also knows an incredible amount about the body.  Because she understands how the body works she is able to offer a huge variety of exercises. I’m always doing something different which keeps both my mind and my body really engaged. There is no just going through the movements! I’m not an easy client – I have had surgeries and illnesses – and she has been a great support in helping me to build my body back up.  I have had a wonderful time with Kim and would recommend her to anyone who is serious about strengthening her body.  M. Love

I’m done hearing from my clients, “I’m too busy to eat breakfast” or “To lose weight you have to skip a meal or two”.  When I hear that shivers literally go down my spine and I try to control the look of disapproval on my face.

You have been sleeping for hopefully 8 hours.  Your body is STARVING, it needs to fuel to get your day started! Here’s something to think about we are awake for about 14-16 hours, do you go 8 hours without eating?  For the love of God, hope that the answer is No.  I mean even Russell Crowe eats breakfast, I mean its cheeseburgers, but at least it something!

So you’re busy what can you do?
You could drink it.

• Breakfast Smoothie
  • Blend 1/2 cup Greek yogurt
  • 1/2 banana
  • 1 scoop of whey protein powder
  • add some ice cubes

  More great smoothie ideas

*if you purchase a smoothie, please watch the calories and make sure if includes a fair amount of protein less than 10 grams in unacceptable.

• You could make it the night before:
  •  ½ cup oatmeal (real oats please, not instant)
  • 4 egg whites (can be eggbeaters®)
  • ¼ c berries (frozen or fresh depending on season
  • 2 T splenda(r) or other sugar substitute
  • ¼ t nutmeg or pumpkin pie spice
  • spray with cooking spray on a small regular pan
  • Bake 30 minutes at 350 degrees

For more healthy breakfast ideas