Extra Supplements for Women

08 Feb

I have been a Certified Fitness Trainer since 2002. That is a long time. Because I have been in fitness so very long a lot has changed. Supplements are one of the biggest changes in the industry and today there is so much you can do to enhance your program that it is utterly overwhelming. However, do a little research at http://www.bodybuilding.com and you will easily find products that work for what your goals are.

Please note this is only 3 types of things I take. Not everyone likes the same thing. However, if you are serious about your fitness regimen you need a multi vitamin, a protein, and a pre-workout. You MIGHT want to add an amino or BCCA and maybe even a fat burner. It is all up to you.

——Note: this is not a promotional post.——

For vitamins and protein that I currently use please see this post. Again, this is my personal taste and a way to get away from Le-Vel Thrive.

However, this post is about my pre-workout, my BCAAs or aminos, and a natural fat burner that you must cycle off of in order for it to work.

My current pre-workout is a deal breaker. By that I mean it gets my ass out of bed in the early morning and motivates me for that workout. It gets my energy flowing. I look forward to taking it. That is how a pre-workout should be. What do I take you ask? I take Uplift  by NLA for Her.

This stuff works great. You can feel the tingling sensation within 10 minutes and you know you better get your butt in the gym and workout or else you are going to loose it! It gets you through the toughest workout. It enables you to lift heavier, work longer on your cardio and just get a better workout. Who doesn’t want that? For more information on Uplift Click Here.

To build muscle you need amino acids and protein. Aminos help your body do so much. I enjoy the extra energy I get from my amino supplements which has more than just BCCAs. I actually take 2 different ones. The first one I take is called Amino Lean. Click Here for more information. I like this because it gives me that afternoon boost I sometimes need. It also helps me repair those muscles so I can get back in the gym quicker.

I also like NLA for her Her Aminos. I usually take that after my intense workouts, which are, well 3 times a week….sometimes I get 4! Click here for more information about that.

There are also fat burners out there! I have only tried one kind and I really liked the way it curbed my appetite and helped me drop that extra fat I was trying to rid myself of in the beginning of my workout phase 2. Click Here for more information about that.

I am cycled off fat burners for now, as we all should do because they lose their effectiveness. I plan going back on my fat burner before that fun beach trip and bikini season this June! 😉

Remember there is so much to supplements. Ingredients are key. Clean is key too. I watch both. I also read reviews on all products and stay up to date so I can tell my clients what will help them.

This is not a review of products but a blog post I will send my clients to so they will know what I use. Currently I am not an affiliate with bodybuilding.com so I will not make money on anything you click on. If you want to find the products somewhere else online feel free to do so.

Have a healthy day!

Replace Thrive and Then Some…

08 Feb

Le-vel Thrive is extremely expensive and definitely a pyramid company that will brainwash you if you are not careful.

As a Certified Trainer I have done some research and tried some new things and found some things  very similar to Thrive vitamin system. And much better too! Upon trying these things for one month I have found some proven results and a huge success! At a much less cost.

Let’s talk about their vitamin for starters:

Vitamin for women Cost: an outrageous $60 for one month OMG!

Here is the nutrition value for one capsule:

A great alternative is a vitamin I have found at www.bodybuilding.com, actually I get 99% of my supplements from bodybuilding.com. Jamie Eason Signature Series Multi-Vitamin is a natural food based vitamin, that is  vegetable based and has digestive support. Click Here to learn more.

Cost is ONLY: $15.29 for a one month supply! That is a whopping 40% less than Thrive. Imagine what other awesome supplements you could buy for that extra $45! Read on and I will be happy to tell you…..

But let’s talk about protein first. Thrive’s Shake is $50 for just 16 day supply!! OMG! I feel bad for being brainwashed by their antics!!

Not only is Thrive’s “protein” shake expensive but it only has a measly 15 grams of protein per serving. I know Thrive has vitamins in their shake but like a fellow body builder told me, “why not get your vitamin from a supplement?” Duh! 

So I found a GREAT tasting and longer lasting more substantial protein in Trutein by Body Nutrition!! Here is a link to it.

Let’s talk about price: Trutein is $32.59 for 27 servings and $49.99 for 53 servings. Because I love my protein so much I buy the bigger serving container and drink at least 2 a day. You can’t do that with Thrive or you’d run out in 7 days!! And Thrive only has 15 grams of protein. Trutein has 25 grams of protein. If you are trying to build muscle and sustain the appetite you need a whole lot more than 15 grams! And the cost is a no brainer. #savemoney

Like I just said, if you were to get the protein out of Thrive you’d be out in 7 days and that is just for 30 grams a day! You get 50 grams a day with 2 servings of Trutein and you won’t run out for almost 4 weeks. Making the cost 4 times cheaper. Actually it is even cheaper because there are 53 servings and Thrive is only 16 servings. OMG I feel bad for the brainwashing that took place! lol

Ok so now about the patch. That is the only thing I could not find a comparison. However, part of me wonders if it is psychological because I do not miss it. But if you are so sold on it I recommend to keep on buying that. They would be worth it.

But if you wanted to cut it out completely, think of the money you would save. I was spending $162 per month on Thrive. Now I spend a whole lot less and have a whole lot more.

I now have a great vitamin an even better protein, an awesome pre workout, BCCA’s or aminos, a fat burner when I am getting ready for some kind of event like bikini season or a party, and I even have money left over to get my son vitamins and try different supplements for my clients.  Oh and if we are talking about the money I spent on Thrive I even have money left over for new clothes and dinners. I am feeling worse about the dang brainwashing. 🙁

Next post will be about my pre-workout, BCCA’s/aminos and fat burners. Click here to read that article.

Have a healthy day!!

Oh and quit wasting money on Thrive. 🙂

To read a more detailed article on the scam Thrive is click here.

—-This is not a promotional post.—–

What NOT To Do in the Gym

09 Jan

Ah! It’s that lovely time of year again when people go all out at the gym, either novice or experienced, and try to achieve those ever so lovely new year resolutions. UGH! I cannot stand this time of year. If you want to know what NOT to do just watch 90% of the people working out in the gym in January!!

Here are some tips to help you be in the right!

  1. Don’t rely on the calorie counter on the machine.The calorie counter on the machine is automatically set for a 200# male when you hit Quick Start on the equipment. And not everyone burns the same amount of calories when working out. Everyone has a different metabolism. The best way to know your actual calorie burn? Use a fitness tracker. Because you program in your statistics in your fit tracker it is more accurate. Yes, when you program your age and other numbers in the machine it will be closer but still not totally accurate. The good news? You more likely burn more calories than is stated on the machine! 🙂
  2. Do not watch others in the gym to see how it’s done. I have been a trainer for almost 13 years now and I can tell you for a fact that 90% of the people in the gym are doing their exercise wrong – for you. This statement ought to say, “To learn what NOT to do in the gym watch others!” Be careful out there! It is a dangerous world. I’ll give you an example, my son and I were working out the other day when I noticed a guy doing something majorly wrong on the lat pull down (btw this is the most misused piece in the gym FYI.) This guy was even training a 10 year old little brother or son how to do this. It infuriated me for so many reasons. My son told me the only reason all those guys listen to him is because he is swole. Whatever! They’ll be wondering why their shoulders hurt and do not work like they used to when they pull ligaments by doing it all wrong. To be on the safe side, use machines first. All machines in the gym have pictures on them demonstrating how the exercise is done. The pictures also show you what muscles are being used. It is a great idea to study the picture, practice the exercise, and make sure you feel the muscles being worked (the ones in the picture).
  3. Calculate your heart rate before you hit the gym. Everyone should know what their heart rate should be during their workout. I can tell you it should never get over 220 minus your age in beats per minute. And during your workout it should stay between 65-85% of that number to get adequate caloric burn or “heart work” as I like to say. To read all about heart rate Click Here to read my blog post on this now.
  4. Rest is just as important as working out.Some people start working out and think that they have to work out every single day for hours on end. This is NOT the way to perfect health. It is all about balance. What is good for you is individual. But on average, a good cardio workout would consist of 20-30 minutes of exercise 3-4 times per week. And add some strength training in there too. Everyone ought to include some strength training as good muscle tone is good for many reasons whether you are 15 or 90 years of age.
  5. Remember good eitiquette in the gym. This is often overlooked. Be sure you do not hang out on the equipment if others are waiting. It is probably best to not hang out on the equipment at all, you may not know if others are waiting. I had a lady set up house at the ONLY leg press at the gym this morning and run around the gym doing several different exercises. By the time I could do leg press I had already worn out all the muscles used on there that it would only do me harm to train there. I’m still stewing over this one. Do not stand around and talk to friends while you sit on a piece of equipment. And remember to re-stack your weights when you are finished!! If your momma forgot to teach you these manners I’m here to teach you now. It is so difficult for the ladies to have to unstack those 45# weights that these guys left on the leg press or bench press. That is just plain rude! Here’s a little side note/joke for you ladies. Next time you see a guy who has left the leg press full of weights stacked to the hilt on one of those machines, I want you to pay attention to his range of motion. Range of motion would be how far he actually brings the weight down to the chest and then pushes it all the way back up. Most likely that “macho man” will not be able to handle a big range of motion. This can also explain why he can’t re-stack all those weights too! Just speaking from experience of sights I have seen in the gym 😉
  6. It is ALL ABOUT POSTURE!! If I were to come up with a motto about my training this would be it. Fitness is all about posture! Period! Never ever lean on the equipment when doing your cardio. You are doing yourself a dis-service when you do this. Not only are you training your muscles wrong but you are putting your spine out of alignment and setting yourself up for injury. It looks LAZY to see people leaning on the equipment during their cardio. Perhaps the settings are too high, maybe you need to try another piece of equipment, or maybe you need to just stop. Whatever the issue, be sure to stand up straight and focus on re-training good posture! To read my blog post on posture click here.        Happy Training, Kathie 🙂

Antidotes to Over-eating During the Holidays

23 Nov

3138667900_74f941528b_zAccording to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year’s Day. If we allow ourselves to lose control completely over the holiday season, there is a high risk that we will continue to have unhealthy eating habits long after the holiday season is gone. Falling into the trap of unhealthy eating is a hard habit to break. Despite millions of New Year’s resolutions that are made each year regarding our diets, many people never get around to breaking the habit at all. In fact, researchers at Washington University have reported that only around 22% of New Year’s diet resolutions make to February. And I can personally vouch for the exercise resolution makers. I would estimate less than 15% make it to February by the fall-out I’ve witnessed in the gym as a Certified Fitness Trainer.

So what can you do to prevent this weight gain over the holidays? Well that is what this article is all about. And here are several tips on eating healthy during the holiday season. Being health-conscious doesn’t necessarily mean that you can’t enjoy the holiday season and have a little bit of what you fancy. It simply means that you should continue to be vigilant and be prepared for the festivities. 😉

There are many ways in which you can help to strike a balance between maintaining a healthy diet and joining in with the fun and festivities.

  1. Exercise: My favorite combat against holiday eating! Most people have little extra time available over the holiday season because they are so busy working, or enjoying a party, or shopping, or spending time with family. But if you take this opportunity to develop a regular exercise regime it will pay off in so many ways. It will not only help you burn off the excess calories and fat consumed over this period but it will give you extra energy you need to enjoy the holiday season!! This is the perfect time to get in the habit of exercising too and you can continue after the holiday season is over. You’ll be ahead of the amateurs who hit the gym in January.
  2. Be wary of sugary foods: Always remember that rich, sugary foods have a nasty habit of making us crave more rich and sugary foods. We’ve all been there….over-indulging in sweet or rich food…feeling bloated, sick, and making rash promises to never eat again…and a couple of hours later we find ourselves back in the kitchen, picking at leftovers. By ensuring that you practice healthy eating over the holidays, and throw in some regular exercise, you can expect to have more energy and fewer cravings.
  3. Eat regularly: Don’t go to a party hungry. We often eat faster and even more when we are hungry; therefore, eat a wholesome breakfast and lunch on the day to avoid overeating at the party. You might even want to include a healthy snack just before the party to curb your appetite. Here’s a great tip, drink a big glass of water before you eat, it will make you feel full and you will be less likely to over indulge.
  4. Balance your meals: Don’t be tempted to fill up your plate with purely rich, calorie laden foods. Instead, have a little of everything including fruit and vegetables. This way you’ll still get to indulge as well as receive valuable nutrients and vitamins.
  5. Take your vitamins daily: This way you’ll ensure you are getting all of your nutrients. During the holiday/winter season you are susceptible to getting sick. What better way to ward off colds and the flu by taking your vitamins.
  6. Moderate alcohol intake: Don’t forget that alcohol intake is fattening too. Alcohol contains calories and lots of them. Just about every form of alcohol has at least 100 calories per glass and the lower calorie beers have lower alcohol content. Even though alcohol makes you feel more relaxed at the moment remember it is a depressant and the next day will be harder to handle if you over indulge and won’t be worth that little so called relaxing moment if you really think about it.
  7. Be aware of food allergies: It is quite possible that you may have an allergy or intolerance to a food, which you may not even be aware of. Because there is a mountain of food waiting around every corner during the holiday season, we sometimes find ourselves gorging on food and we do not even know about the ingredients. Then we wonder why we’re feeling so ill the next morning! By having a food allergy test, you can identify any foods that you need to avoid during the holiday season in order to maintain your health and enjoy the festivities without suffering.
  8. Watch your portion. Treat yourself to a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion. Go for small portions. This way you can sample all the different foods. Moderation is always the key.
  9. Drink plenty of water. There are so many things that we consume during the holidays that can dehydrate our bodies, alcohol and caffeine are just two culprits. Be sure to drink at least 64 ounces of water every day to keep your body adequately hydrated.
  10. Stock up on healthy snacks: When you go shopping, be sure to throw some healthy snacking items in to your basket. Fill up on raw veggies, such as carrots or celery, which can make a simple snack in times of temptation.
  11. Make a conscious choice to limit high fat items. High fat food items can be found in fried food, cream-based soup, cheese filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.

Have a healthy and happy holiday season!!! Kathie 🙂

BCAA’s Branched Chain Amino Acids

20 Nov

ask-the-science-chick-should-i-drink-bcaas-graphics-1For some people new to fitness nutrition lingo, trying to figure out what BCAAs is referring to may be just as difficult as trying to understand millennial abbreviations like LMAO, FOMO, and ROFL mean.

Or maybe you already know what BCAAs are, but you don’t know if you really need to include them in your fitness routine.

I’m here to tell you, you need them.

There are so many benefits of BCAAs that I don’t know why you wouldn’t want them.

What are those benefits? I’ll go into more detail in this article, but here are a few to spark your interest:

  • Recover from workouts faster
  • Lose fat, NOT muscle
  • Improve performance

Interested yet?

Keep reading to learn the science behind branched chain amino acids.

What are BCAAs?

BCAAs, or branched-chain amino acids, are actually way more simple than they may sound.

BCAAs consist of three different types of amino acids that are especially important for muscle growth and recovery. These three amino acids are Leucine, Isoleucine, and Valine.

Branched chain amino acids are mostly found in meat and eggs but the easiest way to get them is in supplement form.

What do BCAAs do?

To understand what BCAAs do, we are going to take a detailed look at each specific amino acid to see how each one benefits you.


Leucine is the MVP, the lead singer, the big dog of branched chain amino acids. This amino has the greatest influence on muscle growth and recovery.

Why is this important?

When you workout out as a lifter, swimmer, rock climber, or anything in between, you create tiny tears in your muscle fibers.

These tiny tears can often cause soreness, scientifically referred to as DOMS. (There I go again, throwing in another acronym for you to debunk.)

DOMS stands for delayed onset muscle soreness, or in simple terms, your muscles hurt and moving can be a struggle.

DOMS can occur 12-24 hours after physical activity and leaves you feeling stiff, achy, and makes squatting to use the toilet surprisingly difficult <- body builders who don’t use BCAAs call this the ‘death drop’. :))

For some, that sore feeling may seem like an accomplishment, but for those who want or need to workout on a daily basis, it can be a downright nuisance.

So how do you avoid DOMS and limping around like you’ve been mortally wounded?

One way is to include a BCAAs supplement! The Leucine will help prevent major muscle damage and assist your body to recover faster.


This branched chain amino acid is going to be your new best friend during workouts.

Isoleucine increases your body’s capacity to use glucose, especially during activity.

This means you’ll have more energy for your workouts and the glucose (carbs) you eat will be more efficiently used rather than stored as extra padding for your behind.

When you consume carbohydrates, two things can occur: the sugars are either used as energy, reserved in glycogen stores, or stored as fat.

Most of us have enough fat on our bodies and don’t need anymore. This is why Isoleucine and branched chain amino acids are helpful. Isoleucine helps regulate blood sugars, preventing harmful insulin spikes and drops.


Valine has similar properties as Isoleucine and Leucine and works best when combined with them.

Valine, like Leucine, helps your body recover and stimulates muscle growth. Like Isoleucine, valine helps with the uptake and usage of glucose and it may play an important role in muscle coordination and brain function.

Why Use Branched Chain Amino Acids?

I’ve already mentioned some of the benefits of BCAAs, but that was only scratching the surface.

Here are four more impressive benefits of BCAAs:

1.You’ll recover faster.

One study found that branched chain amino acids reduced muscle damage. Another study found those who took a BCAAs supplement before and after a strenuous workout had faster recovery times.

This means you will be able to workout more often at higher intensities while avoiding possible muscle soreness and risk of injury. How many times have you skipped a workout because you were, “too sore”?

More training and less muscle fatigue will mean greater gains in strength and endurance.

2. You’ll lose fat, not muscle.

Research has shown that those who include a BCAAs supplement are more likely to lose unwanted fat while keeping lean body mass.

Many times when people are trying to build muscle and lose fat, they actually lose both. Additionally, beginning in your 30s, you actually begin to lose lean muscle and usually replace it with fat. A natural yet unfortunate process called sarcopenia.

By being physically active, including some kind of strength routine, and including the right kinds of supplements (like BCAAs) you can reduce muscle loss over time.

Branched chain amino acids can also help with muscle retention, keeping you lean and active as you age. How?

By keeping your muscles properly fueled with amino acids from BCAAs, you spare muscle tissue.

Muscle tissue can and is used for energy by the body, especially when calories are restricted and during endurance sports like marathons. Reduce muscle loss with a BCAA supplement!

3. You’ll improve performance.

A study conducted back in the 90s found, “that both mental and physical performance was improved by an intake of BCAA during exercise.”

This is because when amino acids are used for energy, your body prefers to use the amino acids valine, leucine, and isoleucine (aka BCAAs).

Understanding what each of the three BCAAs do, and considering that all amino acids are responsible for every important function in your body, these types of conclusions seem obvious.

If you’ve been doing any kind of sport or physical activity long, you know that it is just as much a mental game as well as physical.

Branched chain amino acids can help boost your mental capacity and keep you in top physical condition to perform your best.

4. They are effective and convenient.

You now know that branched chain amino acids are extremely important, but why supplement them? Why not just eat them naturally in your food?

I’m all about getting my nutrition through my food whenever possible, but for most people getting all the essential nutrients we need naturally in the diet can be difficult.

I’m not saying it can’t be done, but I am saying that supplements can make life much easier.

For example, you would have to eat 4 whole eggs to get the same amount of BCAAs that you could get in one calorie free powder scoop of BCAAs.

If you’re aiming for the recommended 5g of BCAAs before and after a workout, that’s 8 eggs and 560 calories to get 10g of branched chain amino acids that you could get for zero calories.

Besides supplementing being a simple way to get the needed protein and BCAAs in the diet, the powdered form of BCAAs is digested and absorbed quickly by the body.

The BCAAs found naturally in foods such as eggs and beef, take much longer to digest and cannot be immediately used by the body.

When Do You Take BCAAs?

Generally, before and after a workout take one serving or 5-10g of BCAAs. These are the times when your body most needs amino acids.

Others find it helpful to sip on their BCAAs drink during their workout for added energy and hydration.

Those looking to preserve muscle mass may take a serving of branched chain amino acids in the morning.

When you wake up, your body is in a fasted state. Since you haven’t eaten all night long, you are probably burning muscle as a source of energy.

This is bad news if you want to preserve that hard earned lean mass! Taking BCAAs in the morning with a healthy protein filled breakfast can end this muscle breakdown and give you an energy boost to start your day.

Personally, I like to take my BCAAs with my pre-workout drink like Uplift for Her. I conclude my workout with my protein (Trutein is a great protein drink). Currently, for the goals I am trying to achieve I workout 3 times a week. I will shoot for 4-5 once I get closer to my body fat percentage goal. This means I drink my pre-workout drink 3 times a week. I also have a protein shake I drink in the afternoons sometimes for that added boost. This protein has added BCAAs and vitamins to help me along with my goals. I drink Her Whey from NLA.

I have also found IdealLean to be a great product. I have some client’s who use this but I have yet to try it. I am thinking of Ideal Shape protein/meal replacement to take the place of Her Whey as I like the vitamin content in their shake. I hope I like the flavor, especially more so than the Her Whey which I find to be a bit under the top on the flavor scale.

Happy Training!

How I Found Success and Trained Myself

15 Nov

31637-eat-clean-and-train-dirtyI am sharing my personal fitness story here to help others I train. What I have done works and it works wonders. I am 51 years old and losing weight is not easy at this age. However, I have trained myself with this program I am sharing now for 6 weeks now and have found a method that works for me.

It consists of training correctly, eating clean, supplementing and enjoying myself in the process. Please know that as of this post I have lost 10# and 4% body fat. My main goal is to lose 3% more body fat. Weight does not matter to me because I know through all my years of training and living in this body my weight does not matter.

  1. Number one thing I am doing is hitting the gym at least 3 times a week and slow training all the muscle groups. Slow train means hit each machine and train to failure, or as I like to call it success. Fatigue each muscle out and then go from there. I can complete an entire body strength training session in 25-30 minutes. As a matter of fact, one of my favorite things to do is watch someone sit at one leg machine for the entire time it takes me to get through my entire leg workout and be on to upper body. And I can guarantee you I am getting 100% better workout than they are!! That’s a fact! I am not training cardio at this time because I want to gain muscle. Cardio training for me would cut into my muscle building loveliness. 😉 Note: Please know that I realize everyone does not do the same workout and this is not a cookie-cutter program. I am just saying what works for me right now.
  2. Supplement, before and after my workout. I take a pre-workout drink at least 30 minutes before my workout. OMG is this stuff awesome. I have the BCAA’s that I need in this drink. (Here’s a link to my BCAA post). I drink it and I have to hit the gym. I am pumped!! I also make sure to take my protein 30 minutes after my workout. The main thing both of these do is aid in recovery and no muscle soreness so I am able to workout again – soon. I miss the soreness I used to feel from the DOMs (well kind of) but I absolutely love the fact that I can hit the gym tomorrow if I want. I take NLA Uplift for her and Trutein Protein Shake (pictured below). truteinupliftforher–I buy all my supplements from bodybuilding.com. But you can search them on your own if you’d like. I am not promoting products in this post.
  3. Take a multi-vitamin. I take an awesome vitamin that definitely replaces Le-Vel Thrive and is much less expensive. I have done extensive research (on all my products for that matter.) Compare $60 to $15.29—-duh no brainer! I take Jamie Eason Signature Series Multi-Vitamin. If you are looking for something to replace Thrive you’ve come to the right place!
  4. Probably the most important tool I use for my success: MYFITNESSPAL app. This app is a great tool to keep you on track. It sets my caloric intake according to my goals and I stick to it as best I possibly can. Sometimes it will shock you as you think something you are eating is healthy and low-calorie and you’ll find half your calories and/or fat grams for the freaking day is in the one item. Really!! True story!!

So those 4 items have helped me stay on track. How did I find out about these? you ask. Well, I did tons of research. First thing I did was get off of Thrive. To me, Le-vel Thrive is a scam of a company!! I have been taking it for a year. It is a great product, don’t get me wrong but it is way over priced. And who is getting the profit? You figure it out!

The vitamins I take (#3) are the same, actually better than Thrive’s Vitamin for women.

The shake from Thrive is really tasty and probably my favorite item from them. However, Her Whey from NLA is the exact same product, actually it is better! It doesn’t taste as good but it is a protein with vitamins!! And it includes the BCAA’s you need, this makes it better than Thrive. Thrive’s Shake is $50 and this one is $38.53

However, I take the Trutein ($32.59 and you have 10 more servings and twice the protein) for my protein and that is because I love the taste and the amount of protein I get from the powder. It is the absolute best!! I love that feeling of drinking my protein after my workout….ahhhh!!

BTW eat clean and train dirty. That is my philosophy. Your nutrition plays an important part of your program. I have finally abided by that rule and it shows!! I rarely eat processed foods and I feel fabulous!! You should try it.

I still drink my beer. However it is in moderation. I have also switched back to Michelob Ultra as opposed to Miller Lite for the time being.


Happy Training! Kathie 🙂

Biggest Loser is being Called Out…FINALLY

25 May

biggest loserI knew it was a matter of time but it had to happen. I see this all the time. The Biggest Loser really is a big loser!

I have said it for years…this show is bogus. My professional opinion has always taken that stance – see previous posts about the show, search them on my site. You will see.

There is no quick way to weight loss. If you lose weight too fast you will send your body into starvation mode and your body will store whatever you do eat, when you eat again, as fat! PERIOD! End of story.

It is now coming out that contestants were encouraged to take pills. “Adderall and ‘yellow jackets’ — pills that contain ephedra extract. Ephedra is used to promote weight loss and boost energy, and was banned by the FDA in 2004.” This taken from the New York Post article on the scandal that rocks the Biggest Loser today. Click Here to read that article now.

This does not surprise me one bit. I have seen it happen so many times and I see it happening today. Biggest Loser has been accused of having contestants gain more weight to be on the show, making them sweat it out, forcing them to train like athletes immediately after a sedentary lifestyle, forcing them on below 800 calorie per day diets, forcing them to throw up to lose weight, sweat it out, and now having them take diet pills. All of the above lead to a guarantee of weight gain when the previous mentioned methods are not maintained for life. And it is impossible to maintain those methods for life. IMPOSSIBLE! Not only are they impossible to maintain but they are also lead to a lifetime of poor health and psychological illnesses as well as eating disorders.

This is one of my biggest pet peeves!!

I watched my ex-husband go on an extremely low calorie diet to lose 150# back in 1998. He looked great, back then, but he gained it all back and then some. He still, to this day, yo-yo’s on his weight. And he never achieved the 150# weight loss again. He also has health issues, probably will for a lifetime.

One of his favorite ways to lose weight was he would drink a diet coke, eat a bag of pretzels but he wouldn’t eat the pretzels. He would spit the remnants back into the empty diet coke bottle so he could get the taste of food. Oh my, that was lovely. NOT!

Currently I run a Biggest Winner Contest at work. (Notice my play on words, I do not like the Loser connotation.) This will probably be the last time I do so. I have found that the competition is all that matters to some folks and it is all about the money. I have one young girl whom I suspect is damaging her body by losing weight the wrong way. I have no real proof of this but the wrong way would be: extremely low calorie dieting, forcing herself to throw up, taking diet pills, sweating it out, etc…. She will gain the weight back and then some. I hope it was worth it. Not only is she going to gain weight back but she may have other side effects in later life; high blood pressure, gall bladder issues, eating disorders, extreme weight gain that she cannot lose, etc.

I feel so sorry for those contestants on that show. I always knew something was not right about it. I promote health. I have studied under some of the finest personal trainers. I have been a certified fitness trainer for 13 years now. It only works when you do it the right way and let me add this, for the right reasons.

Repost from September 23, 2010 about Biggest Loser

24 May


The Biggest Loser Premier was on the other night and I watched parts of it on my DVR yesterday and once again the show did not let me down in the crazy way they introduce fitness to severely overweight people!! Am I the only one who sees the danger in all this insanity? Please tell me!! Comments welcome.

I watch the show out of sheer interest to learn more about fitness which is my passion. And I truly love Jillian Michaels and think she is a great trainer. HOWEVER, the show lacks a true perspective on what is really at stake here and that is people’s lives. Ironic huh? Is it going to take someone dying for them to get this? Heck a gal almost did just that – and she did not make the show. “Lucky for her!” I say.

This season the show is all about “paying it forward” – so they say. The only thing I see them paying forward is leaving so many overweight people in the dust.  They went from city to city, picking 3 overweight people out of this huge crowd of people for the show. Then these 3 people  had to compete in a fitness challenge and only 2 people who won these competitions then got to be on the show. Hmmm – how is that paying it forward? I would think the most un-fit person would benefit most from being on the show but then again this show is called The Biggest Loser for a reason!!

I watched a couple of competitions in pain and agony as these poor people struggled!! And I fast forwarded through most of them because it was just too painful to watch.

But then there was one. And talk about painful, this one was agony!!! This poor girl was struggling to climb 500 steps and then started having an asthma attack. Oh but Jillian was there with her inhaler (*insert sarcasm here)! The poor girl then passed out. Paramedics were standing by. How convenient? And, get this, the competition continued!!! Yes it did!! The poor girl was back there dying – literally. And the two guys who were already going to win their way into the show still continued to climb the stairs, while the audience cheered. YES, The Biggest LOSER is in fact The Biggest LOSER!!

Mind you that poor girl had spilled her guts in the diary room on camera on national television about how she had been in an abusive relationship and how she had gotten into this condition in the first place. And now she was left behind – in a trail of dust. Is The Biggest Loser going to really help her? I doubt it. They did not pay it forward, they dropped the ball as far as I am concerned.

They do this in the name of health? Yeah right! I’m sorry but as a Certified Fitness Trainer I see the lack of help and concern for true fitness on this show. You simply cannot throw an unfit person into a gym and make them start working like an athlete after they have been sitting on the couch for years. You have to condition the body into fitness and slowly get the heart back into shape. You run the risk of heart attack right then and there. This show does not teach this concept and therefore, we have unfit people hitting the gym and pushing the limits in gyms all over America and having serious health issues, including heart attacks. I know CPR and we have to be certified in CPR for this very reason. But I tell you I really do not want to perform it!! Jillian and those trainers on that show have a slew of doctors standing by ready to jump on any condition that arises – I don’t.

Please take it slow when entering a fitness program. You can lose weight and it will drop off fast if you weigh a lot even if you start off slow.

If you like this article you will also like: Losing It with Jillian Michaels (this article tells you how to calculate your heart rate)%

Tips on What NOT To Do

21 Mar

do-not-sign-md“We all could do this, it takes disclipline. Just put your mind to it!” -One of my clients


A crash diet will come back to bite you. Starving a body of essential nutrients to lose weight quickly is counterproductive. Instead of burning off pounds, this strategy burns muscle. Less muscle means a slower metabolism, which is precisely the wrong outcome. Plus, this type of weight-loss plan can’t last. Weight will evaporate quickly (most being water weight), but then what? Fans of this approach are doomed to regain the weight once normal eating resumes. I have seen this happen many times. Same thing with diet pills….mentioned later.


Many dieters turn to shakes as a snack or meal replacement. But if a serving contains less than 10 grams of protein — the minimum needed to build muscle mass — any lean muscle developed by working out will wind up eating itself. Weight may disappear quickly with a shake diet, but it isn’t the type of weight to lose. Check the ingredients carefully and choose a brand that’s low in carbohydrates and sugar and loaded with vitamins, as well as enough fiber to maintain a healthy digestive tract. Spurn anything with trans fats or saturated fats. Brands such as Pure Protein and Atkins meet these criteria, but a little sleuthing for online recipes to make at home can save money.


Like some other weight-loss gimmicks, diuretics focus on loss of fluid, which is anything but a long-term solution. Taking a diuretic creates an imbalance in body chemistry. Along with water, essential minerals such as potassium and magnesium are lost. Counter intuitively, diuretic pills can work against the body by causing it to swell from dehydration.


It’s possible to shed pounds with diet pills, yes, but ongoing use — and expense — is necessary to keep the weight off. Moreover, experts at Mayo Clinic note that research about the pills’ effectiveness is slim, express qualms about the ingredients, and caution that they can have unpleasant side effects, such as irregular heartbeat, upset stomach, loose stools, and insomnia. Only a handful of weight-loss pills have been approved by the Food and Drug Administration. Bottom line: Diet pills are no substitute for lifestyle changes like the ones Shawn and Christine put into effect and still work on to this day without a contest.


There’s no question that losing weight takes time that’s not always available, which makes working out for a mere seven minutes particularly appealing. But experts say that just isn’t enough. A small amount of exercise is certainly better than nothing, but any significant benefit from this workout routine requires several consecutive repeats. Suddenly, a seven-minute workout mushrooms to a commitment of at least 21 minutes. Don’t be fooled by the hype.

Keep Your Heart Healthy

14 Mar

4368380893_0e1b04fc85The secret of getting ahead is getting started. -Mark Twain

My point to you today is about the most important component of your fitness – which is your heart. You have to exercise your heart to be fit. Your heart is a muscle. Well, how do I go about doing this? The main thing you want to do is get your heart pumping. You can do this by climbing stairs, walking briskly, dancing, jogging, taking an aerobic class, etc.

There are some very important things you must know about exercising your heart before you begin. First of all, you heart rate should never exceed 220 minus your age in beats per minute. So if you are 40 years old your heart should never exceed 180bpm.

Resting heart rate is about 60-80bpm for most adults. Ideally you want to warm up your heart a bit then take it to a number of about 85% your max and then bring your heart rate back down. This number would be about 160bpm for hard work and about 130bpm for rest work for our 40 year old example.

If you exercise like this for about 30 minutes a day 5-7 times per week your heart will work better for you and you will feel better because blood is circulating better in your body.

Here are some important points about your heart rate:

  • You can get a heart rate monitor at Academy or online for under $50. The best kind of heart rate monitor is one that straps onto your body and then you also have a watch that you wear on your arm that displays your heart rate. Precor makes a great one and this one will also display your heart rate on Precor fitness equipment (at most gyms). I like this one because it is the most accurate and it keeps up with you. Most equipment you use in the gym takes a few seconds to catch up.
  • 220 beats per minute is not a random number. 200bpm is a healthy baby’s heart rate when born. Children also have a higher heart rate, both resting and while at work, than adults.
  • Medications you take can affect your heart rate. If you are on any type of medication that affects your heart rate you will most likely have to adjust your actual beats per minute by decreasing this number about 20-50%. For example our 40 year old on medication would have to adjust their max heart rate to about 140bpm. Some medications that affect your heart rate include blood pressure medications and beta blockers.
  • If you do not have a heart rate monitor you can always account for your activity by the way you are breathing. When working very hard you should still be able to carry on a conversation, even though you may be winded, you can still talk.
  • If you have difficulty talking or you are too winded, do not just stop the activity. This can cause a serious health condition. You simply slow down your exercise and take one or two deep breaths amidst the shallow breaths and your heart rate and shortness of breath should return to a more normal rate quickly – within a minute.

Your cardio vascular exercise should include exercising your heart – always! This is the main component of your fitness. Your body will work better if you do this one thing. And because your heart is working efficiently you will also burn calories. Remember calories in must be calories burned. If you are consuming more calories than your body burns you will gain weight.

Train Like a Champion!