Why are you doing that?

How long have you been trying to lose those last 10 or 20 or 30 pounds?

  Been awhile now, hasn’t it?

  You know how to lose weight –eat healthy and exercise–so why are you still living in a body that you’re disappointed with?

  In my experience, people hold on to “unwanted” pounds for very specific reasons. These reasons are on a subconscious level, which is where things get tricky.

Self-sabotage is your subconscious mind’s way of protecting you.

Seems counterproductive, but it makes sense when you realize that it is a defense mechanism meant to keep things from changing.

Your conscious mind says it wants to lose weight to look and feel amazing, but your subconscious mind is pulling the strings behind the scenes, keeping your goals just out of reach.

As long as your subconscious mind thinks that you are safer being out-of-shape then you’ll be stuck.

Your most valiant efforts will be undermined by self-sabotage every single time.

But don’t give up.

There’s a way to turn everything around, and it all starts with finding out the reason that your subconscious mind equates being out-of-shape with being safe.

Once you turn the light on to that reason then it will no longer have any power over you.

So, lets dig around for your reason.

Do you believe… You don’t deserve it?

Has someone in your life made you believe that you aren’t worthy of success?  Or that they wouldn’t accept you if you were more successful than they are?

Do you believe… Change is bad?

It’s common to fear the unknown, but this could very well be the reason that you’re not reaching your goal.  Being comfortable with where you are today could be the reason that you sabotage your efforts to improve your life through change.

Do you believe…Success will bring loss?

If you met your weight loss goal, would it bring out resentment and jealousy in your friends and family?  Are you supposed to be the ‘screw-up’?

Do you believe…You’re not capable?

Are you unable to imagine yourself at your goal weight?  Does the possibility of achieving your goal not seem real?

Spend time diving into your own mind to discover why it is that you aren’t meeting your goals.  Once your whole mind is primed for success, then nothing will be able to stop you.

What the mind believes the body achieves.

Exercise is a huge part of the equation when it comes to achieving weight loss.

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Eating for fat loss

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

Eat-For-Fat-Loss Secret #1: Keep It Balanced

Many fat loss strategies encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

Aim to consume meals with the right balance of lean protein, a variety of veggies, minimally processed carbs and healthy fats.  Confused about portions?  Check out my free infographic bundle!

Eat-For-Fat-Loss #2: Don’t Put a Label On It

How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.  

Eat-For-Fat-Loss #3: Have Patience

Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

Eat-For-Fat-Loss #4: Have a Plan

This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan—and please feel free to reach out to me to help you with this step.

Use these 4 steps as a guide to make clean eating a way of life. Click reply or call to get started on one of my fitness programs that will transform your body – once and for all.

Talk soon!

BEST way to GET FIT

Talk to 10 people and you’ll get 10 different opinions on the best way to get fit.

One will tell you to attend an aerobics class. Another will swear by jogging.  Yet another will tell you that dance and biking worked for them.

The truth is that there’s really only one effective way to get fit.

Before I get into the details, it’s important that we agree on the definition of ‘fit’. Too often thin is mistaken for fit, and that’s not what you should strive for.

When someone is thin, but has very little muscle tissue, they aren’t truly fit.

Here’s why thin doesn’t equal fit:

• Their body fat percentage will be higher than ideal—even though you won’t see a lot of fat on them, if their muscle percentage is low then fat percentage will be higher.

• Their resting metabolism will be low, since little muscle is present to burn calories at rest.

• Their body won’t be functionally strong, which will lead to injuries and frustrations.

So how does one get truly fit? It’s this simple: Strength Training.

Strength training is when resistance is used to challenge your muscles in order to gain strength and endurance. You could do this with traditional weights, exercise bands, medicine balls, cable machines, sandbags, kettle bells or even just using your own body weight.

• Regular strength training has the following side effects…

• Strength and muscle tone

• Cardiovascular capacity

• Speed, Agility and Flexibility

• Resistance to injury and disease

If that’s not enough to convince you that strength training is the only way to truly become fit, then read on…

Top 9 Reasons To Strength Train

1. To Build Muscle and Gain Strength: Don’t worry, ladies. This does NOT mean that you’re going to ‘bulk up’ or look too masculine. What will happen is that your arms, tummy and legs will become tighter, leaner and more defined.

2. To Lose Fat: When it comes to losing size, all that you want to see go is fat, not muscle. Strength training ensures that you maintain and grow those muscles and only lose fat.

3. To Build Strong Bones: The older we get, the more important our bone density is. A good strength training program is one of your best defenses when it comes to osteoporosis.

4. To Alleviate Anxiety, Stress and Depression: Sure there are plenty of pills out there that claim to give these benefits, but you and I both know that strength training is more wholesome and effective way. And besides, who really wants pharmaceutical side effects?

5. To Sleep Better: Here’s another pill you can stop taking once you start strength training. Study after study have proven that strength training improves sleep.

6. To Improve Chronic Back Pain: If you are one of the millions across the globe who suffer from back pain then you’ll love the benefit of lowered pain.

7. To Improve Insulin Sensitivity: Today diabetes is a huge threat. Minimize your risk by improving insulin sensitivity through regular, challenging strength training.

8. To Improve Good to Bad Cholesterol Ratio: Here is yet another pill that you could potentially stop taking while on a strength training routine. Blood pressure and heart health are of utmost concern, so why not give yourself the advantage of a strength training routine?

9. To Raise your Metabolism: This helps to reduce body fat and to keep that body fat off, even on the days that you aren’t able to exercise. Pretty awesome, right?

A solid strength training routine will tone your legs, lift your buns, strengthen your core, and will result in inches and pounds lost.

If you’re ready to begin your body transformation then feel free to reach out to me.

Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

Monday Fighter’s Circuit

New to our current training cycle every Monday morning is our Fighter’s Metabolic Circuit.  This MMA inspired workout not only improves endurance and performance for amateur combat athletes, but can be effective for just about anyone who is looking to shed fat and get ripped like a fighter.

Performing our circuit can be done at any well-equipped commercial gym or at home if you own the right gear.  And you don’t even have to worry about getting punched in the face or getting your arm dislocated while training.  🙂

Here’s what you’ll need:

  • Battle ropes
  • Heavy bag
  • Agility ladder
  • Dumbbells
  • Tire

Before you jump right in, be sure to spend 10-15 minutes warming-up.

When you are ready to start the circuit you will:

  • Train at each station (6 total) for 30 seconds
  • Allow yourself a 10-15 second transition to the next station
  • After completing the final station, give yourself a 1 minute rest
  • Complete for a total of 3 rounds

When coaching my clients, I emphasize QUALITY over QUANTITY.  Perform every exercise safely and with good technique.  Stop immediately if you experience any pain and consult an expert.

Live in the Monterey County?  Why not contact me today to experience it yourself!

 

Still counting calories to lose weight? STOP!

Whether it’s using MyFitnessPal, Fitbit, or the good ole pen and paper, counting calories can be a waste of time.  Yet, this outdated method of achieving that lean physique through nutrition is still widely used.

Thankfully, there’s a more practical system.  And great news…it doesn’t require packing measuring cups, scales or even a fully charged smartphone wherever and whenever you dine.

To learn more, check out my Calorie Counting Debunked infographic bundle.  It’s completely free and outlines why counting calories doesn’t work, what it takes to become lean and a better system of monitoring your caloric intake.  Click here for the link.

Find out why this bogus nutrition habit may actually be working against you with this one, simple graphic.  Destroy this false “fitness fallacy” in less than 60 seconds.

4 guilt-free pasta recipes

It’s hard to find a dinner more satisfying than a steaming plate of flavorful pasta, but by now you’re well aware of just how fattening that is. Let’s not give up on our favorite pasta dishes…let’s make these dishes lighter, healthier and just as delicious by using noodles made from vegetables, rather than traditional, carb-laden pasta. 
If you’re new to cooking with veggie noodles, have no fear! It’s simple and satisfying to create comforting guilt-free pasta dinners, and I’m going to show you how…
Guilt-Free Pasta Recipe #1: Spaghetti Squash

Spaghetti squash is the easiest of all the veggie noodles to prepare since the noodles are already formed in nature. Cut a spaghetti squash in half and you’ll find a mess of seeds and stings in the center of thick, firm, yellow flesh. The seeds and strings are discarded, and that thick, firm, yellow flesh is cooked until tender and scraped off the skin, into a neat pile of soft spaghetti-like noodles. Pretty cool, right?! 
Make Spaghetti Squash Noodles:

Preheat the oven to 450 degrees F. Cut the spaghetti squash in half, lengthwise and scoop out the seeds.

Rub the inside of each spaghetti squash half with coconut oil and sprinkle with sea salt and black pepper. Place, cut side down, on a baking sheet and bake for 45 minutes, or until tender.

Serve with your favorite spaghetti sauce and meatballs. Enjoy!
Guilt-Free Pasta Recipe #2: Zucchini

 Zucchini is such a tender squash that it really doesn’t require cooking, and in fact cooking zucchini noodles quickly turns them to mush. I’ve found that pouring hot spaghetti sauce over a pile of zucchini noodles is all that it needs to heat it up without causing it to get mushy. You’ll need a spiral slicer –a little kitchen contraption that spirals zucchini through grating holes to create long, spaghetti-like noodles.

Make Zucchini Noodles:

Wash the zucchini and remove the green skin with a veggie peeler. Run the peeled zucchini through a spiral slicer to create long, thin noodles.

Top with warm spaghetti sauce and serve immediately. Enjoy!
Guilt-Free Pasta Recipe #3: Butternut Squash

While zucchini and spaghetti squash noodles are light and soft, noodles made from butternut squash are a bit heartier. Not only does this translate into a more filling meal, it also means that need to be cooked on their own, before applying the spaghetti sauce, in order to achieve a tender consistency. 
Now there’s a little bit of technique involved with cutting your butternut squash in the best way to run it through a spiral slicer. I’ve found that the narrow part of the squash, that’s completely solid, is the piece that works really well with a spiral slicer. Slice off the skin and then simply run it through the slicer. The part of the squash that’s hollow in the middle is trickier to use with the spiral slicer, since those pieces are pretty thin. A quick option is to simply chop those pieces thinly and use that along with the long noodle strands.
Make Butternut Squash Noodles:

Preheat the oven to 350 degrees F. Cut the narrow part of both squash off and peel off the skin. You should have 2 nice solid pieces of squash (no hollow section). Run this through a spiral slicer to create long, thin noodles.

Toss the noodles with 1 teaspoon of olive oil and season with salt and pepper. Spread over a rimmed baking sheet and bake for 5 to 8 minutes, until tender.

Serve immediately with the spaghetti sauce of your choosing. Enjoy!
Guilt-Free Pasta Recipe #4: Asparagus 

Talk about truly guilt-free pasta – one made from asparagus spears! Rather than serve this one with traditional spaghetti sauce (although you could) I’ve included a dressing to toss the noodles with and I’d recommend serving it with meatballs for some added protein. 
Make Asparagus Noodles:

Wash one bunch of asparagus spears. Resist the urge to chop off the tough stalks, these are your handles! Cut off the asparagus tips and save. Hold onto the tough stalks and use a vegetable peeler to peel long asparagus noodle strands into a large bowl. Mix in a Tablespoon of fresh dill.

In a small bowl combine 3 Tablespoons of lemon juice, 1 teaspoon honey and a dash of sea salt and black pepper.

Heat a Tablespoon of olive oil in a medium skillet. Add the asparagus noodles. Sauté for 2 minutes then remove from heat. If you’d like, sauté the asparagus heads by throwing them in the pan after 1 minute. Toss with the dressing.

Serve the noodles warm and garnish with fresh dill. Enjoy!

Eating healthy, low carb meals like these are what it takes to have that lean, sexy body that you want. But don’t forget that a fit body also requires a consistent, challenging exercise program! Call or email me today and get you started on the fitness plan that’s custom designed for you.

Let’s do this!

Kill those cravings – once and for all

If you’ve ever tasted packaged junk food (and who hasn’t) then you know just how addicting it can be. There’s a reason for this – the food companies actually formulate each bite for maximum craveability. This is done with a special tantalizing balance of sugar, fat and salt. 

But while junk food tastes pleasing…it’s detrimental to your fat loss results. 
Unclear on what exactly classifies as junk food? You’re not alone, especially these days as many junk foods are being deceptively marketed and packaged as healthy choices. 

Here’s the checklist on what classifies something as junk food:

  • Junk food has little to zero nutritional value
  • Junk food is processed and packaged
  • Junk food is high in sugar, fat and salt
  • Junk food is high in calories
  • Junk food is rarely eaten out of hunger

Soda pop, convenience foods, packaged snacks, frozen treats…

4 Steps to Kill Junk Food Cravings

Picture the next 30 days of your life being 100% free of junk food. How would your results improve? How would you feel? How many empty calories would you save yourself from? Now let’s take some action! 

Step #1: Clear Out the Junk

Step one is simple: get rid of all the junk food that you currently have in your home, office and car. We like to label these foods as “red light” foods.  Go through with a big garbage bag and toss anything that remotely resembles junk food. Remember, junk food is stuff that is high in empty calories. 

Step #2: Stock Up on Healthy Snacks

Now you didn’t think I was going to let you starve, did you? Step two is where you go to the store and stock up on delicious, nutritious foods that will take the place of the junk food. Nuts, seeds, fruit, veggies, hard boiled eggs, meatballs, and hearty salads. You’ll eat less of these healthy snacks, since these aren’t empty calories, but rather nutrient-filled calories that satiate. 

Step #3: HALT!

When the next craving strikes you, tell yourself to HALT! This word is actually a handy acronym. Ask yourself, “Am I Hungry, Angry, Lonely or Tired?” If you’re hungry then reach for one of the healthy snacks from step two. If you’re angry, then explore the issue and seek resolution. If you are lonely, then reach out to a friend, instead of reaching for junk food. And if you are tired then make the time to grab a nap or get to bed early to catch up on sleep. 

Step #4: Stick With It

The first day that you go without junk food will be the hardest day. The second day will be a smidge easier. The third day will be a smidge easier than the second…and so on. The fact is that your taste buds adjust to the foods that you exist on. When your diet is filled with junk foods then that is what your taste buds will crave, but as you shift to a diet that is filled with fresh, nutritious foods then your taste buds will forget all about that old junk food. Stick with it, one day at a time, and you will break free from the grip of junk food addiction.

The ONLY Fitness Lesson You Need

Are you working towards a specific number on the scale? Or are you hoping to fit into a certain size dress or jeans? While having this goal is great, it will NOT ensure your success.

Think about how many people you know who have had a specific number that they wanted to reach. You are probably one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in to the ONE AND ONLY lesson that you need to know when it comes to fitness, fat loss, and achieving any goal. Listen up; this one is worthwhile.

IT’S NOT ABOUT REACHING A NUMBER.

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

White Belt Nutrition: Quinoa

The next time you decide to opt for white rice, white pasta and regular store-bought breads, you may want to consider choosing carbs that are slowly digested and absorbed.

Why?

These carbohydrates will help control blood sugar, insulin concentrations, energy levels and body composition.

In other words, you’ll burn fat, feel less hungry, and have more energy.

So with that in mind, check out our “White Belt Nutrition: Quinoa” video for more:

4 Body Changes From Reducing Refined Carbs

Have you ever stopped to wonder what would happen to your body if you stopped eating refined carbs?

It’s no secret that refined and processed carbs contribute to weight gain, and so reducing the amount of these in your diet would logically lead to a leaner, fitter you.

But is it true, or is it hype? And is it really worth giving up your carboholic ways?

Here’s what really goes down when you give up refined carbs…

Body Change #1: You BURN FAT

When you stop eating simple carbs your body no longer has readily available calories to burn, and so it clicks over into burning stored fat as energy. This means that your pants will start feeling looser around your waist and thighs.

Body Change #2: You FEEL LESS HUNGRY

Fat burns longer and slower than simple carbs and so your energy stores will take longer to deplete. This means that you’ll find yourself skipping that afternoon pick-me-up snack and powering through until mealtime without hunger pains. You’ll also notice that it takes longer to feel hunger in the mornings after waking up, once you’ve cut the simple carbohydrates and refined sugars out of your diet.

Low Carb Body Change #3: You HAVE MORE ENERGY

Living on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. Right after you eat your energy is high and then, whoosh, an hour later your energy levels crash. All of that changes once you cut out those simple carbs. The low carb meals that you switch to are filled with nutrient dense foods that sustain your energy levels for hours at a time, saving you from that frustrating roller coaster.

Low Carb Body Change #4: Your STOMACH GETS FLATTER

Probably the most coveted of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.

Choose “SMART” Carbs

Before you decide to go carb-free, it’s important to know that there is a big difference between simple, refined carbs (which cause rapid fat storage) and complex carbs (which are necessary and healthy). By switching from simple carbs to more complex carbs like fruits and vegetables, sprouted grain bread, oatmeal, brown rice, quinoa and other whole-grain options—you’ll reap the fat loss benefits and will have a steady flow of energy while you avoid the ups and downs that simple carbs cause.

Measure Your Carbs

Forget about counting calories.  Many of my clients have lost pounds and pounds of fat simply by following the Precision Nutrition system.  Here’s a simple rule of thumb guide to follow:

  • 1 cupped palm of smart carbs for women
  • 2 cupped palms of smart carbs for men
While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!