- eat less red meat -
- ban bottled water (invest in a reusable water bottle) -
- snack substantially ( ditch the processed food- choose whole foods) -
- be an efficient shopper ( reuse bags and buy in bulk) -
- eat locally ( be a regulat at your local farmers market) -
- cook more and order less takeout -
- limit packaged, single serving beverages and snacks
- Fun fact: consumers make 70% of food purchase decisions while shopping! (NASM)
- Helpful tips-->
1. write up a grocery list
2. cut out coupons to save money
3. stick to the produce, meat , and dairy isles for healthier purchases
4. Eat before you shop
To begin your journey on losing weight-->
- Establish healthy eating and exercise patterns and accept limitations of heredity.
- Aim to achieve a body weight that optimizes health.
- Your initial goal should be to Prevent/Stop weight gain
- Begin by reducing 100 calories a day from your diet.
- Instead of focusing on a particular weight as yoru goal, focus on living a healthy lifestyle
For permanent weight management--> Adopt healthful behaviors:
- eat diet low in fat
- frequently self monitor weight and food intake
- obtain high levels of physical activity
- develop coping strategies to deal with stress
*Weight Management advice composed with help from NASM Nutrition Specialist Program.
Are you bored with your workout? Have you stopped seeing results? It might be time to switch up your exercise regimen and start seeing results! Your workout should never be a routine. You need to mix up workouts, try new exercises, use your own bodyweight, and add intensity. You don't need a gym to get an effective workout. Cardio machines and strength training machines get boring and won't give you the best workout you can achieve. Try some plyometrics, crossfit training, intervals, and body weight circuit training. Doing these style workouts will also train your core the entire time. A Personal Trainer can make these exercises fun and upbeat and make working out more enjoyable than being a chore. Having a trainer will also ensure you have correct form, prevent injuries, and be motivational.
What you put into your body is just as important as getting exercise everday when it comes to living a healthy lifestyle. It's time you gain control over what food your putting into your body! Stick to whole foods and prepare your meals at home as much as possible. I know this isn't always possible and cravings can arise. Here are some strategies to use when your appetite is getting the best of you:
1. Get enough sleep- the less the sleep you get the more cravings you will have
2. Exercise- it will improve the food choices you make
3. Manage your stress- try deep breathing or meditation
4. Eat a nutritious breakfast everyday
5. Eat more protein- it increases your satiety
6. Eat smaller meals throughout the day
7. Stay away from sugars and refined carbs.
8. Eat more fiber
9. Decrease use of artificial sweetners- they may make you crave more food and sugar
10. Keep healthy snacks close by to outsmart environmental triggers-nuts/seeds/fruits/veggies
*Some of this list was adapted from IDEAFIT*
Are you tired of working out for hours upon hours and not seeing results?? Tabata training is done in as little as 4 minutes and you gain more benefits than walking on that treadmill for an hour.
Example of Interval Time:
- 8 circuits
- 20 seconds high intensity
- 10 seconds rest
- totaling 4 minutes
Tabata training (High Intensity Interval Training) improves your endurance and strength compared to doing just moderate intensity training. Tabata training will increase your long distance running time, burn fat, and rev up your metabolism. If you want to gain more will power try this fun and quick way to get a GREAT workout!
There are numerous ways to construct your Tabata Interval workout and it is great to incorporate into your morning routine or as a warm-up for your regular workout. I personally like to accomplish numerous sets of intervals throughout my workout or after a heavy strength training workout finish with session of High Intensity Interval Training.
Sample Tabata Interval:
- Suicide Jumps- Interval 1 and 3
- Jump Rope - Interval 2 and 4
- Push-ups- Interval 5 and 7
- Squats- Interval 6 and 8
Don't forget to warm-up and cool down.
To get the results you desire make sure your eating nutritiously.
Make sure you are properly hydrated.
Having a personal trainer will motivate you through these taxing exercises!
- Choose restaurants that have low-fat or low-cholesterol menu items.
- Select fish, poultry, or meat that is broiled, grilled, baked, or steamed- rather than fried.
- Choose lean deli meats- Turkey or Roast Beef, instead of Salami or Bologna
- Pick vegetables that are seasoned with spices, rather than butter or sourcream.
- Control your serving size- ask for a small size or a container to take some home.
- Choose pizza topped with veggies or minimal cheese (Less Cheese=Less Fat)
*List adapted from NCEP (National Cholesterol Education Program) *
A personal trainer gives you motivation, accountability, and helps you stay on track to achieve your goals.
I help my clients make better choices for their individual lifestyle. There is an abundance of contradicting health and fitness information out there and I guide my clients to make sense of all the information and separate truth from myth.
Aside from coaching you during workout routines, I will teach you proper form and techique, as well as, assist on implementing a healthy dietary plan for maximum benefits.
* Counting all your calories equally- processed foods does not equal whole foods. - Select items in their most natural form.
* Not eating enough carbs- Carbohydrates are the best form of energy! you just need to choose the right ones- whole grains, vegggies, fruits, legumes-
* Waiting too long in between meals - you should be eating something at least every 3 hours to keep your metabolism going ( I shoot for every 2-4 hours) Try healthy snacks inbetween meals like nuts and fruits.
Key points: Eat as Clean of a diet as possible (limit processed food intake).
Eat every 2-4 hours.
Don't forget to exercise!
If you need more advice or want to set up some sessions where we can discuss food intake and exercise regimens don't hesitate to contact me!
You can afford to buy fruits and vegetables. Fruits and Vegetables should making up most of your daily food intake and it is actually cheaper to buy produce you love. The U.S. Department of Agriculture found that consumers can eat 3 servings of fruits and 4 servings of vegetables a day for only 64 cents! Stop buying the junk food and use your money to gain a healthy lifestyle. Try a new fruit or veggie every week and eat all different colors for added nutrients to your diet.