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December 5, 2017

Let go and allow the process to happen

I know for years, maybe even decades, you’ve struggled with your weight. I want you to know I’ve been there, I did too.

It wasn’t until I realized that I was the one adding all the pressure to the experience. Once I “let go” and allowed the process to happen, it became much easier.

These are some of my truths I came to learn, and now teach to others:

-You can get in shape without killing yourself.
-You don’t have to starve yourself in order to lose weight.
-You can enjoy foods that you like and still reach your goals.
-You can love yourself right where you’re at, while working towards who you want to become.
-Happiness isn’t a destination, it’s apart of the journey.
-Nutrition is the key to overall health; spiritual, mental, physical.
-There is no “good time” to start, except NOW. Stop lying to yourself, and saying “I’ll start _____” We both know you’ve been saying that for years. You just need to start and figure it out as you go.
-Failure is nothing more than feedback. I preach this to my clients. When you slip up, which will happen, that isn’t a bad thing. It is showing you what you can/need to do differently next time.

What can you take away from this and use for yourself?

November 7, 2017

9 easy ways to avoid a weight loss plateau

Here are 9 simple things that you can do to get your weight loss moving in the right direction if you’ve hit a plateau.

Exercise more.

This seems obvious enough, but many don’t do it. If you’re training 2x a week, then try adding in another 2 days of activity to your training program. You may also need to increase the intensity of your training as well. The benefits of strength training are many, but some of the most important are they negate a metabolic decline as you diet, and help you to retain lean muscle mass. Both are important for weight loss.

Be aware of what you are eating.

Track your food. It can prove to be invaluable if you’re struggling to lose weight. We can forget what we had at breakfast, grazed on before lunch, and what we had after dinner. If you track what you’re eating (calories/macros) then you will start to see a pattern of why you’re not losing weight. You are most likely still eating too much if the scale won’t budge. I use the Nutritionist app myself to track, but there are others out there. Most people tend to under-report what they are eating so this is a good thing for many of you to try.

Chill out, bro.

No, seriously. You need to learn to relax. Being stressed out all the time will wreak havoc within your body. Being stressed out will cause the body to release cortisol, which can help to manage stress, but also lead to a bigger belly. If you’re constantly stressed out, you’ll be producing more cortisol which will make fat loss hard. You’ll also notice you don’t sleep as well, crave sugar more and pretty much suck to be around. Try to find some ways in which you can reduce your overall level of stress. You can walk, meditate, volunteer at a local shelter, etc.

Ditch the alcohol.

Who doesn’t like a nice cocktail from time to time? If your goals are to decrease body-fat you may want to abstain if you can’t limit yourself to just 1 or 2. Not only is there no nutritional value in alcohol, but many who drink end up consuming more calories than if they were not to drink at all. Alcohol lowers inhibition and all the sudden you don’t care about your diet and that hunk of chocolate looks pretty dang good! Alcohol may also suppress fat burning. If you’re going to drink you need to know what a serving is. Those wine glasses of yours hold more than one…I’m just saying.

Eat more protein.

This seems to be a hard one for people, especially women, to do. Not only does protein help keep you feeling fuller for longer periods of time, it can also help you to retain lean muscle mass as you diet down. The thermic effect for protein is also higher, so this may give your metabolism a little boost. Eat a little bit of protein at each meal, aiming for 15-25 grams.

Go to bed.

Unless you want to look and feel like an extra in the Walking Dead you need to get your sleep. Studies have shown that those who don’t get enough sleep can experience metabolic decline, weight gain, crave high sugar/fat foods, and hormonal issues within the body. I do well with 7-9 hours of sleep as do many of my clients. Turn off your smart phone, TV, and iPod and go to sleep!

Eat more fiber.

Getting enough fiber (soluble/insoluble) in your diet can help you to lose weight because you feel fuller longer. It slows the rate at which the food moves through your digestive tract. It also helps to keep you regular so you don’t feel like a bloated whale. Most of us don’t get enough fiber in our diets and that is due to the over-consumption of too many processed foods. Try to get 20-30 grams in daily. I like to use hemp protein to help in this area.

Eat your veggies.

Vegetables are an amazing way to help facilitate weight loss. Not only are they packed with vitamins and minerals, they are typically low in calories, high in fiber, and fill you up. When I sit down to eat my major meals, half of my plate is loaded with veggies. Get in mah belly!

Keep moving.

Don’t expect to lose much weight if you only go to the gym for an hour, but spend the rest of the day sitting on your gluteus maximus. You need to stay active! You can do this by just doing regular household chores, stand at your job for 5-10 minutes for every hour you sit, walk on your lunch break, etc. Find creative ways in which you can add more activity into your day.

There you have it folks, 9 simple ways in which you can help to keep the weight loss train moving, choo! choo!

November 4, 2017

How are you spending your time?

This topic has been on my mind a lot lately, so I decided to share it with all of you.

I want you to take a minute to think about the most valuable thing that we own, but many of us don’t realize the true value of it until it is gone.

We waste it every day on things that really don’t matter, only to look back, and wonder where it has gone.

TIME.

The thing we take for granted, until it is gone.

We waste countless hours of our time on things that don’t matter.

We tell ourselves that we will, “do it tomorrow.”

We play on Facebook, watch T.V., surf the internet, pour all our energy into a job, continue to do things we know don’t work, etc.

I can look back on my own life and see where this held true. I had allowed myself to become consumed with work and school. I felt like I was doing the right thing at the time, but looking back I can see how I allowed that to get in the way of personal relationships.

What I was doing wasn’t inherently wrong, but the time I was spending on these things was out of balance.

I had to pull back, reduce the hours I was working, and intentionally make spending time with loved ones a priority. Fast forward to today and one way I am doing this by coaching my daughter in soccer. This is my third year with her, and I plan on coaching girls’ soccer in high school, God willing. My daughter and I get to spend a lot more time together and are making memories that will last long after I am gone.

So, my question to you is, “where are you spending your time?”

Are you neglecting your health or family because you’re spending your time doing other trivial things?

What can you do today to begin to spend your time more wisely?

I think we all can benefit from asking ourselves this question every now and then.

Where we spend our time will reflect what we prioritize in life.

One day you and I are going to ‘run out of time’ so be sure you spent it well.

If you recognize that you need to make some changes in your life, leave me a comment and tell me how you will do this.

January 5, 2013

Why women should lift heavy weights

Women lift heavy weights

Most women today still believe the myth that they will look like ‘The Incredible Hulk’ if they lift weights heavier then 10lbs. I’m here to tell you that if your goal is fat loss then you need to ditch the high rep, light weight workouts you have been performing.

If your workout calls for reps of 30 or more you are setting yourself up for a very different hormonal response than if you were to lift heavier weights. You’re essentially training for endurance by doing endless reps with light weights. This causes your body to increase the stress hormone cortisol and epinephrine, but it does not release the fat burning hormones like GH, testosterone and lactic acid which is a chemical messenger in the fat burning process. Performing these types of workouts day after day does nothing for muscle building and actually strips muscle from your body. If you’re not challenging your muscles you are not giving them a reason to grow.

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