Are You A Poser?

In my fitness career I’ve found that there are three types of fitness folks.  Are You A Poser?

  • Seekers: In constant search of the “diet plan” “workout” “coach” “super food” etc. that will help them to achieve their goals. When “the something” doesn’t give them fast weight loss or a quick fix, they give up immediately and declare it a failure.
  • Poser: They say all the right things, buy the right stuff, wear the right clothes, belong to the right groups, talks the talk but kinda walks the walk.
  • Doers: These are the folks that put their blood, sweat and tears into making their goals come true. You get up before the sun rises, go to the gym when they don’t feel it and make the most of their workouts.

You ask the question, how can you transition? Or can you transition? Yes, you can!!

  1. Set your intention. Get clear about what you want!!!
  2. Take an inventory. See how things the way they are. I’m not saying project stuff onto yourself. Talk a good hard look in the mirror and say where you are. Think of it like this. If you were looking at your bank account, you wouldn’t exaggerate your bank balance. That’s what I want you to do with your health.
  3. Now ponder what it would be if you have your ideal/best health or fitness level. Give yourself the opportunity to dream, what it would be like for you. Is it mean or this is where the song “Dreamweaver” comes on.
  4. ACTION – take a look at your dream/vision and pick 2 things that you can do TODAY to move toward that vision.  Once you have those 2 things and STICK with it for 30 days.

The goal of this blog post wasn’t to make any one feel ashamed. It was something for you to think about, and put wonder in your mind about what it would be like to GO FOR IT!
I really think that everyone has something inside of them that holds him or her back from their goals. I know how good it feels to hit my goals and I want everyone to feel that want. I want you to give yourself “permission” to feel great and look fabulous.
How many of you are ready to feel great and look fabulous. I would love to hear what 2 things you are going to work on for the next 30 days, please leave me a comment?

{Day 17} What Should I Eat Before Or After A Workout?

I get this question all the time from my clients and folks who take my class. There is so much information out there. I want {Day 17} What Should I Eat Before Or After A Workout? to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

  • Pre workout –gives you energy to train optimally.
  • Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
apples
peaches
(nothing to big — medium size)

Not so good choices
beef
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

  • Whey protein
  • Egg whites
  • Dairy (cottage cheese, greek yogurt)
  • White fish
  • Turkey

You will also want to couple that with a fast acting carbohydrate.

  • sugary fruits (pineapple, apples, mangos)
  • rice cake
  • chocolate syrup

Resources:
When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

  1. If you haven’t been getting in your meals, review Day 4.
  2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones

 

 

 

If you workout is mid day or evening.

{Day 14} Doubt!

Call it what you will. Doubt, self sabotage, fear. What have — at the end of the day it paralyzes you and keeps you from moving forward. A few months ago I read the Slight Edge and the big take away  {Day 14} Doubt! from that book was two fold — easy to do and easy not to.

Not making the changes you want to make that falls into the easy to do category. Looking at yourself with regret, anger and embarrassment, again, easy to do.

Now flip the coin, how would it you feel about yourself, when you are putting forth your best efforts to meet OR exceed your goals.  Now that’s not easy to do, you’ll need to set a plan and take action toward your goals.

Here are 2 great articles I wrote in the past the can further help you with doubt.

Are You Willing?
Doubt

Doubt can only be removed by action. — Johann Wolfgang von Goethe

Here we are 14 days in take what has been holding you back?? Have you been following along faithfully, have you been taking action on the homework. Or are you sitting back saying I’ll get to it.

Today’s assignment

  1. Write down the 1 thing that is holding you back from taking actions on your goals you set during this challenge.
  2. Now write down the 2 small actions that you can take in the next 48 hours to get moving forward.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused

{Day 13} Dedication. Consistency and Focus!

I know first hand consistency is really hard. I understand it from a personal point of view.  When I was competing consistency was a major requirement. Click here to read this article. I also understand this Affirmations for children I can do whatever i focus my mind on {Day 13} Dedication. Consistency and Focus! from my clients who get ready for big events — weddings, vacations, reunions, fitness competitions, etc and then go back to being inconsistent. This yo yo effect makes losing weight that much harder.

A well thought out fitness plan will go a long way in helping you to reach your goals. To achieve consistency, you will want to think about the types of exercise that you can do on a regular basis. A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. Sticking to a regular exercise regimen will keep you to feel revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and the body that you always dreamed about will materialize.

It’s also important to design a training program that fits your lifestyle and can be followed consistently without upsetting other areas of your life. Make sure your fitness goals aren’t so aggressive that you have don’t have time to train or are constantly running short on time that you don’t finish them. Be honest with yourself regarding how much time you have to work out. Personally I hit the wall at about 1:15min.

If you are unsure about how to put together a program hiring a coach will help with developing a customized a plan that fits your needs and lifestyle. Click here to see a list of services that I offer that may be of assistance to you.

There are three main components in any healthy lifestyle program that help you to build lean muscle, lose weight fast and lose body fat.

  1. Strength training — increase your lean, tone, body mass, thus giving a better shape to the body and increasing metabolism. Review the strength training day.
  2. Cardio — help you burn some extra calories that will lead to fat loss. More cardio doesn’t make up for bad behavior or if you missed a day. Just do your normal workout. Review cardio day.
  3. Nutrition — this is the hardest for most people. As we talked about on nutrition day, it’s about moderation and making this a lifestyle and not a diet.  Review nutrition day.

I want to spend a little more time on nutrition as this where the rubber meets the road. If you are awesome with your workouts but a mess in the kitchen you will struggle with losing weight. The biggest factor that cause you to fall of the deep end is the lack of convenience. Convenience is a big factor that effects the consistency of eating the right foods.  We’ve discussed preparing your own meals ahead of time. This will eliminate the excuses of stopping off at a fast food place because you have nothing to eat. It will eliminate the excuse for skipping a much needed meal. You can purchase a protein powder, a meal replacement packet, protein shakes in a can already mixed, and protein bars. Again these help eliminate any excuse for not getting the proper nutrition your body needs. I would still rather you eat whole foods, but something is better than nothing at all.

Train hard, train smart and train consistently. This is the only way I know how you can win the weight loss game.

There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. ~ Unknown

 

With fitness slow and steady wins the race, don’t come out of the gate so fast that you burn yourself out. That is one of the reasons why this course is 30 days long it’s to help develop consistency.  Remember there is no short cuts to fitness, despite what you might hear.

Today’s challenge

  1. Write down where you struggle with consistency — cardio, strength or nutrition. Name 2 things you can do to help improve that
  2. I am a very visual person. I hope you are too. So.. find motivating picture that visualizes your goal and post it somewhere that you have to see it every day. I also like post its. I post my goals all around the house so that I’m consistently reminded of what I’m working towards.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch

 

 

{Day 12} I Can So Pinch An Inch!

Back in the day we could eat what ever we wanted and not gain an ounce. Now it seems like you just walk by certain foods and they adhere themselves to your ass. Am I the only one?? Given the skinny jeans 300x300 {Day 12} I Can So Pinch An Inch! stats by the CDC sadly  today, obesity is the single most important health issue facing the United States. More than one-third of adults and almost 17 percent of children and adolescents are obese.
Not surprisingly, according to a 2010 consumer survey, 55 percent of us are actively trying to lose weight. To better help you understand let’s examine body fat–what it is, what it does, and how different types of body fat are associated with health and disease.

Body fat comes directly from our diet. Body fat is divided into 2 categories.

  • Subcutaneous fat is fat accumulated in the lower body, often visualized as producing a “pear shaped” appearance.
  • Visceral fat is the fat within your belly (not the fat hanging over your belt) and is associated with the “apple shaped”. Visceral fat is also known as central or abdominal fat.

Visceral fat is harmful because it’s very active, causing low-grade inflammation within your body. Visceral fat consists of fat cells that stimulate and secrete a variety of potent chemicals that can activate chain reactions in the body that can cause disease. Visceral fat accumulation is also associated with insulin resistance, which is a primary factor in type 2 diabetes and other obesity-related conditions.

Main causes of visceral fat:

  • Diets: High-sugar, high-processed carb, fatty, high-gluten
  • Lack of sleep: Regularly not sleeping or getting less than 7 hours consistently. i can fall asleep but there are times when I cant’ stay asleep. During those those I’m a big fan of this product.
  • Lack of exercise: Living a very sedentary lifestyle
  • Over training: Moving too much can cause your body to never recover
  • Stress: We’ll talk about this later, but stress your body to produce a hormone called cortisol that cause inflammation
  • Mild allergies: Your body may be allergic to some foods that you are in your diet. Some common allergies include — gluten, wheat, dairy, soy, fish, nuts, eggs or shellfish. You could see a naturopath for a full food allergy panel.
  • Toxins — the body is subjected to over 300 toxins daily. It’s just a fact of life these days. From the fertilizers in food, to a jet flying above your heads are bodies are over run with toxins. Click to learn more I say this not to scare but just to bring awareness. To help eliminate toxins on a daily basis I have 1/4 cup of Cleanse For Life
    Enjoy this 9 min video — that explains the importance of nutritional cleansing and whey protein.


Luckily, there are things that can be done to reduce visceral fat, but not without effort. First, is to lose weight. In one recent study, researchers found that aerobic exercise alone significantly reduced visceral fat by 12 percent. Next, modify any high fat or high-calorie food consumption. Add some whey protein. Whey protein helps to reduce visceral fat as well as helping you to feel satiated. My favorite whey protein is Isagenix Isa Pro. I like to mix it with 1 scoop of Want More Energy orange flavor or put in a blend 1/4 c grapes chopped and 1 TABLEspoon strawberry flavored flax oil add in some cubes, water and then blend.

Today Assignment

  1. Which 2 of the causes of viseral fat you can start to remove or add to your daily life.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed

 

[Day 11] Shh.. Fat Loss Secrets Revealed

Here are 6 ways to truly jumpstart fat loss.

  1. Eat Breakfast — I know for most that’s pretty obvious, but you’d be surprised how many people don’t. Also make MP900411701 [Day 11] Shh.. Fat Loss Secrets Revealedsure you are eating breakfast within 30 min of waking.
  2. Drink Water — Water flushes out our systems. Drinking a big glass of water whenever you feel hungry and before a meal or snack fills the stomach briefly and makes you feel fuller and stop eating sooner. Hunger is often confused with thirst.
  3. Eat Frequent Meals — You’ll want to keep your metabolism fueled so you’ll want to eat every 2-4 hours. Depending upon when you get up in the morning you’ll want to eat at least 5-6 meals.
  4. Strength training — When you strength train, your metabolism for up to 38 hours after the workout. Strength training coupled with diet and cardio burns fat far more than cardio and diet alone.
  5. Post workout nutrition — Within 30 min of strength training you will want to eat a protein and a fast acting carb. I will go into more detail later in the program as to why this is important.
  6. Green tea — This must be fresh, it can’t be the pre-bottled kind. You can’t take it in a pill form. Green tea, helps to slow down digestive enzymes. It must be at the perfect temperature 140°F – 150°F. BTW — It doesn’t suppress your appetite.

Today’s challenge

  1. Drink a 1/2 gallon of water — you can add lemon or other fruits to it to give it a little more flavor. Sorry coffee doesn’t count.
  2. Eat 5-6 meals today.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe

[Day 9] Can This Become A Habit??

We’ve laid a good solid foundation, now let’s start burning it in to your brain and make it a habit.jimrohn [Day 9] Can This Become A Habit??
Motivation is key to attaining your goals. That is why i asked about why you wanted to partake in this challenge I wanted to make sure you were motivated for the right reasons and you had your head on straight. If you are someone who cannot get excited about your goals, then achieving them can become drudgery. And that just SUCKS!!! Here are 9 tips that will help you over the hump.

 

  1. Rewards If you’ve ever worked with children, you know that bribes work. “Eat your vegetables and you can have more mashed potatoes.” “Get an A on your homework and you get a sticker.” “Clean your room and we’ll go to the park.” As an adult, we tend to drop this habit. We just do the work because we’re supposed to, or maybe we don’t do the work at all because it’s just not fun. Why not add back in some fun! Reward yourself – notice I didn’t call it a bribe? Reward yourself for your success. For example, if your goal is to pack your lunch 3 times during the week, then buy yourself your favorite coffee and every morning, after a successful day that you bring your lunch.
  2. Friends Friends can make goal setting and achieving fun! Whenever you’re tempted to eat something off plan or not head to the gym, why not call or IM a friend! Tell them what’s going on and ask for the kick in the pants to motivate you to stay on plan or just make you laugh. That’s what friends are for. Friends can also join you in your goal. If you’re looking to add exercise to your routine, you can join a gym with friends, or just meet each morning for a brisk walk. Now you’re both getting healthy, and on the days when you’re not feeling like working out, knowing your friend is waiting for you and depending on you will get you out of bed.
  3. Record your successes Journaling is a great tool to track how you’re feeling. It can be even more motivating if you journal your successes. By recording your successes, when you’re having a difficult day, you can open your journal and read your success entries. Remembering what it felt like to succeed will help to motivate you through the tough days.
  4. Be positive A positive attitude is a wonderful motivator. When you’re feeling positive and have a happy outlook, it feels like anything is possible. A good way to stay positive, is planning for those tough times, and knowing how you can turn around your frame of mind, is a useful tool. So what makes you happy?  I have a stash of positive quotes, videos, songs and images that help me when I have my wall kicking moments.
  5. Being grateful What do you have to be grateful for? Remembering what is good and right in our lives tends to put everything else into perspective. When you’re dealing with a particularly difficult day and working out sounds less fun than cleaning the toilet, or you’re thinking a burger and soda at the local drive-thru will solve all of your problems, then it’s time to get out a pen and paper. Why not write down 5-10 things you’re grateful for? This could help snap you out of your funk quickly. Once you remember what is good and right in your world, the gym will maybe not feel so bad, and that takeout food will no longer feel like a life preserver.
  6. Use Triggers Lay out your clothes the night before or pack your gym bag and put it by the door so you don’t forget it.
  7. Get it over with Bite the bullet and head to the gym early. This may mean setting a bed time.
  8. Be prepared We talked the other day about prepping food on Sundays. Also make sure you have the right sneakers.
  9. X marks the spot I love this one. Grab a calendar and mark a red x each time you are successful with one of your goals mark a red x on the your calendar. This will give you visual motivation to keep going.

Your challenge today.

  1. Of the 9 tips which three will you find to be the most helpful and how you can use it.
  2. Find a motivational quote and post somewhere that you can see it

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day

 

[Day 6] I’m A Sweaty Mess!

IMG 0213 [Day 6] Im A Sweaty Mess! Yesterday was all about strength training. I’ll admit it. I LOVE LIFTING. Cardio not so much. I get bored easily. Where I know some of you would rather run your heart out, I’d rather lift. I know I need to do cardio as it’s good for my heart and sadly as I age I need to do it to help me burn off the fat in addition to the lifting.

Now some of you are cardio queens and will do cardio for a hours on end. I’m sorry to bust your bubble but if you desire to get shredded, ripped or etc. You got to limit your time on cardio. Here are some tips to follow:

  1. Your cardio should be limited to 30-35 minutes. You should only be doing cardio 3-5 days/week
  2. Do intervals — I mean you go hard for a certain period and then you recover and then go hard (I’ve attached an interval)
  3. Make sure you are sweating
  4. You should at some point feel uncomfortable
  5. Reading a magazine or book should be difficult unless you are looking at the pictures
  6. When you hop on cardio be sure to mix up the machines as well as the programs on said machines.

Today’s challenge

    1. If you are a cardio queen yes there is a definition in the urban dictionary. Scale back your cardio to 30-35 min.
    2. If you hate  I mean dislike cardio then you will hop on for 30 min at least 3 times this week. Something I’ve been doing recently that really helps me to get through cardio is I’ve been doing finisher and then hoping on the treadmill and walking on an incline. I put the incline at 10 and the speed at fast enough that I can walk but running would be easier.
    3. Below is a cardio workout for you to try.

Do the following circuit as many times as possible in 3 minutes. Rest only when needed:

Speed Skaters (5/side)
Mountain Climbers (10)
Burpees (5)

*Record below how many circuits

High Knees-30 sec
T-Pushup Pushup- 30 sec
Prisoner Squat- 30 sec
* Record below how many circuits

My cardio queens I haven’t forgot about you. Here is cardio rehab for you.
Hop on an elliptical.  Warm up 5 min
Incline 9

We are working a ladder we are going up and if you are feeling strong you will come down.
30 sec hard don’t 160 strides/min
30 sec easy recover
60 sec hard don’t go below 160 strides/min
30 sec easy recover
2 min hard
1 min easy
3 min hard
2 min easy
4 min hard
3 min easy
now.. if you are feeling it go back down the ladder
4 min hard
3 min easy
3 min hard
2 min easy
2 min hard
1 min easy
1 min hard
30 easy
5 min cool down

GOOD LUCK.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight
Day 3 — Goal setting
Day 4 — What’s on your plate
Day 5 — Lift

Stay tuned.. tomorrow I will talk about treat meals.

Back To School Fitness Challenge

backtoschool Back To School Fitness ChallengeHere we are can you believe we are already fast approaching the end of summer. You said you would get in the best shape of your life once Memorial Day hit and then again on the Fourth of July and here we are again fast approaching Labor Day and you are no closer to your goals. I don’t say this to make you feel bad, I say this because just like me you’ve looked in the mirror and you said to yourself one of the following statements.

  • I’m ready to feel better from the inside out
  • I’m ready to step out of your comfort zone to make a change
  • I’m ready to find a plan that I can FINALLY stick with

I AM READY TO GET YOU THERE!!!!

SEPTEMBER “BACK TO SCHOOL” CHALLENGE

GOAL: TO Create healthy lifestyle changes that WILL last!!!

***BY ELIMINATING:
-unhealthy habits
-bad food choices
-unwanted inches and lbs
-relying on caffeine and artificial stimulants
-unhealthy cravings
-inconvenience of meal prep and planning

***THIS CHALLENGE Includes:
-challenge launch call
-weekly check-in
-meal guide
-workout guide
-online community support
-eating out guide
-healthy recipes

***Challenge runs from September 8th -October 5th
***CASH PRIZE for best transformation. Before/after photos must be submitted.

I’m ready to take the challenge.


{Day 21} You Can’t Out Run A Bad Diet!

Do you find that you are working hard and often but still cant’ drop the weight? Get in line, many face the same challenge.  A new study from the University of grocery lady {Day 21} You Cant Out Run A Bad Diet! Washington has found that while more people are exercising, the rate of obesity is climbing too.

The findings imply that many people are ramping up their exercise routine with hopes of losing weight quickly.  

Let’s do the math.. If you workout 5 times/week and you just do cardio you’ll burn on average 500-600 calories/session. You do that 5 times/week you’ll burn 2500-3000/week. It takes a 3500 caloric expenditure to burn 1 pound of fat.

Weight loss is more about what you put in your mouth rather than the time you put in at the gym.

Americans are not doing enough to control what they eat,” said the study’s senior author Ali Mokdad in a press release. “They still consume more energy than they burn off through exercise.”

Exercising more is always a good thing, since exercise boosts health in multiple ways—keeping your bones and muscles strong, pumping up your energy levels, and reducing overall risk of chronic disease.  There’s a difference between exercising and over exercising to compensate for a “big weekend” or “birthday cake”.  If that happens, you accept that you fall of the wagon. Dust yourself off and then figure out what caused you to fall apart and start all over again.

Physical activity can rarely compensate for overeating a poor diet. Consider that an average 150-pound person would have to run more than 5 miles just to work off the calories found in a fast food milk shake or a quarter pounder (~600 kcals). Exercising off excess calories daily is not always easy when you are continuously tempted by high-calorie foods.

Sticking with a only they’re finding out that weight loss is more about what you put in your mouth rather than the time you put in at the gym. I tell everyone it’s 80% nutrition and 20% effort in the gym.

Earlier in the program we discussed the foundation for good nutrition and a strength training workout.

Today’s Challenge:
At this point on the 30 day challenge, I want you to revisit between training and nutrition where are you stuck?? Are you better with your training and no so much with your nutrition OR better with your nutrition and no so much with your training.  Once you determine that, figure out what you need to do make a change.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones
Day 17 — Pre and Post Workout Meals
Day 18 — Successful Weight Loss

Day 19 — Know Before You Go
Day 20 — Courage and Strength