What’s The Best Exercise The Lose Weight?

Most people ask me that question and I answer the same way. What do you like to do? Because if you like to do it, you’ll be more likely to stick with it. It could be something that you will doweb bentoverrow 300x200 Whats The Best Exercise The Lose Weight? the short-term or long-term, but you shouldn’t look at it as a chore.

Choosing Something You Love Tweet this
If you choose a form of exercise that you love, you will not think of it as a form of torture or something that you are being forced to do.  Instead, you can look forward to the event and put even more effort into it.

A great example is if you love to dance.  Find out about classes in your area and commit to going each week.  It doesn’t really matter what form of dance you choose.  The most important factor is that you are getting involved in an activity where you are burning off calories.

If you are going from a completely sedentary lifestyle and you start attending two or three dance sessions per week, you will notice a difference in your health and energy levels in no time at all.  The weight will fall off slowly but surely.
Try your best to pick dances that require a little effort on your part.  Something that will get your heart beating a little faster is perfect. This means that your body will be actively burning off energy.

If you are a little shy about venturing out in public, you can still get your exercise done through dance. There are plenty of dance and fitness DVDs that you can choose from. You can order a set of DVDs, which are graded at different levels, so they are suitable for absolute beginners as well as people who have danced before.

Set a date on your weekly schedule to put the DVD on and dance along with the instructors.  Xbox, Wii and Playstation all have dance videos you can use as well.

These are all great options if you like the idea of dancing but can’t find suitable dance classes in your area. These are also excellent if you do not want to or can not leave home at the moment.

Choose an Exercise You Can Get Used To
Sometimes you have to face the fact that exercise might not be fun but it is good for you. If this is the case for you, then pick something and do it for a short space of time. For example, make up your mind to go for a short walk. Go for just ten minutes. Do this 2 or 3 times in the week. Then increase the time to 15 minute sessions.  Over the next few weeks, start to increase the time that you are out until you are walking for at least 40 minutes each time.

What you are trying to do is to create a habit.  The more you can get used to doing something, the easier it will be to carry on doing it.  To get a better workout, you can add hand weights to your walk or you can increase your speed.

Instead of walking, you could try this with cycling or jogging or going to the gym.  If you can get used to a regular routine, you will be able to see the benefits after a while.

Hook up with a friend. When you find something you like invite a friend, this way it becomes an appointment and you are less likely to skip it.

Do you have any other suggestions for how a beginner can get started?

Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here

{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 7] Living Life On Your Terms!

So. we’ve gotten through the foundation stages of the challenge. Now here come the part we are all asking, when can I have me a little fun!! Trust me I’m not all healthy living. I have a 80/20 rule. I call it the Compliance Grid — fancy huh — What does that mean. Well what you may have gleaned from the past few days is that a terrific physique doesn’t happen over night and you will need to do some work and most especially PLANNING. Yes.. it’s a dirty word but someone has to say it.  So.. how does it work. I sit down on Sunday’s and map out my week. I look at what am I obligated to do. Then I put in when I can workout. I only workout for 1 hour — maybe 1 hour and 15 min. I don’t live in the gym, neither should you. If your workouts are taking longer you need to reevaluate your program. Once that’s done I look at if I have any thing special going on that week, will I be away from home for long periods of time and need to make sure I have plenty of healthy snacks to bring with me, will I be heading out to meet friends or attending a function I take all of this into effect to determine what day I will have my treat meal.  Now what does a treat meal look like??

    • Alcohol — 1-2 drinks (sorry no bottles of wine, no judgements, just saying)
    • Yummy appetizer
    • Yummy dinner
    • Desert
    • ONE OF THE ABOVE — you are either drinking or eating your calories

When having treats you want to keep your portions in mind. Here’s an example…Say your heading to Applebee’s and you order the appetizer platter — sorry that’s NOT ONE portion it’s meant to be shared. Just saying! No judgements just bringing things to your attention.

So what’s so bad about booze? Isn’t wine suppose to be good for you? Well… our bodies can’t process alcohol our bodies considers it to be a toxin. When we drink alcohol it sends it to the liver to process the liver doesn’t know what to with it so it send it to our fat cells for storage. The next time we work out our bodies use alcohol, carbs, and then fat to burn. So. if you are looking to drop body fat, over indulging in alcohol brings the fat loss to a grinding halt.

Today Assignment

  1. Map out your week using the compliance grid
  2. Share what’s your favorite treat meal
    • right now I’m obsessed with pumpkin beer!

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

Stay tuned……

 

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

Fitting a Workout into Your Daily Schedule

In today’s busy world, it is hard to find time to do all of the things we need and want to do.  Most of us have precious little free time on our hands, and what free time we do have we probably want to spend relaxing.  This often results in Katie 4 Fitting a Workout into Your Daily Schedulethings like workouts being pushed to the side.

What many a busy person fails to realize is that working out is worthwhile in more ways than one.  It gets us in better shape, but that’s not all.  It also increases our energy levels, allowing us to be more productive.  It reduces stress, giving us a better attitude.  And it reduces our risk for numerous health problems.  When you look at all these benefits, it’s easy to see why making time for a daily workout is so important.  Here are some ways you can fit in a workout:

  1. Get up early and start your day with a workout.  You don’t have to seriously disrupt your sleep pattern.  Just 20 or 30 minutes each day, or an hour three or four times a week, is enough of a workout to make a noticeable difference.
  2. Go for a walk or jog during your breaks at work.  You won’t work up a sweat like you would at a regular workout, but it’s a start.
  3. Hit a nearby gym during your lunch hour.  You can get in a half hour workout and still have a half hour to eat.
  4. Are you unable to fit in a workout because of the kids?  Sign up for a Mommy and Me class.  If that doesn’t work for you, enlist the help of a friend in the same situation.  Have her help you with your kids while you work out, and do the same for her. Join a gym that has babysitting. You can enjoy do a playground workout while your kids play.
  5. Substitute a workout for your daily TV time.  Will your life really be less complete if you miss that certain show?  If you truly can’t bear to miss it, work out while you watch. Can’t give up the TV — try holding a plank during TV commercials
  6. Find a set of workout videos that you enjoy.  Keep them in a place where you will see them often, and make it a point to work out whenever you have some free time.  This works well if you have a highly unpredictable schedule.

Just remember to shoot for at least three good workouts each week for maximum benefit.

Finding time for a workout sometimes seems like an impossible task, but it’s not.  If you can set aside 30 minutes to an hour each day, you can get in enough physical activity to make a noticeable difference.  And once you see how much better you feel with regular workouts, you’ll be more motivated to fit them into your schedule.