Gym Rules

21 Oct
  1. To avoid getting sick, clean off machines and equipment before you use them. Even though the person before you is supposed to do it, they may have forgotten.
  2. Don’t trust the calorie count on the machines. Use a heart rate monitor for more accuracy.
  3. Since class descriptions are often vague, watch a fitness class before you take it to avoid having to walk out of a class you don’t like or that’s too advanced for your fitness level.
  4. Try out different instructors to find one who challenges and motivates you the most.
  5. Preregister for classes when available to save time before class.
  6. Show up for a class at least five minutes early to get a good spot, shake off any stress from the day, and chat with the instructor if you need to let them know you have an injury.
  7. Whether you’re a newbie or a seasoned exerciser, anyone can benefit from a session with a personal trainer. Schedule one every few months to ensure you’re continuing with proper form and to learn new moves to keep your fire for fitness alive.
  8. To ensure your shoelaces don’t come undone during your workout (which could be bad news when using gym equipment).
  9. Wear your exercise clothes underneath your everyday or work outfit if possible. Not only will it save you time in the locker room, but if you’re already wearing your sports bra and capris, you’re less likely to skip that noon SoulCycle class.

5 Common Fat Loss Mistakes

17 Jun

mistakesI preach this stuff every single day! And it seems I cannot get this across enough to my clients. If there was one article on my website that I would rank Top 10 this would be one of them!! So here you go 5 common fat loss mistakes:

  1. Focusing on body weight instead of fat. If you want success, focus on fat, not weight. You may actually gain weight during a training program due to muscle growth. Muscle weighs more than fat. Remember, weight loss is not the issue, loss of body fat is. Use a more expansive check on your progress like body measurements, body fat percentage, or the easiest way checking how your clothes fit. My clients tend to gain weight during the first few weeks of workouts because they are gaining muscle mass. The scale is a better check during your later progress. This is where The Biggest Loser goes wrong too!
  2. Believing carbohydrates are a bad thing. You know the rave? The low carb diets and such.  But you must know – your body NEEDS carbs. Many important nutrients are found in carbohydrates. Carbohydrates provide energy. Low carb plans are simply a short term tool and should never be regarded as a long-range dietary approach. Read my blog post about Low Carb Diets.
  3. Ignorance of the enemy’s hiding places. One of the biggest problems in losing fat is failure to realize where the fat is coming from. There are a couple of primary sources – trans fats and sugars. Another enemy is sodium. Read nutrition labels thoroughly to determine precisely what’s in the food you are consuming.
  4. Failure to prepare ahead. One of the biggest traps in the war on fat is the time trap. When most people get rushed, they turn to fast food. Planning ahead will allow the foresight to prepare or purchase healthy food items that can be eaten on the run. Sign up for my email newsletter and get your Free Food Combo Guide now.
  5. A diet that is too restrictive. A tight diet leads to fat loss yes. But a regimen that is too rigid leads to too much temptation to break the diet. That in turn leads to binge on forbidden foods. Also I have noticed the body can  produce a withdrawal effect of certain foods. The result is typically a collapse in the entire plan. Use a variety in food choices, and occasional allowances of foods not on the plan, to ensure success in the long term.

What do you do to ensure fat loss success? Share your thoughts by leaving a comment. Happy Training!! Kathie 🙂

Train Like a Champion

04 Jun

Every Monday the CEO of OCuSOFT, Cynthia Barratt, sends the entire company a motivational email from Boaz Rauchwerger. The emails are always very informative and motivational. What a great way to start the week!

I found this past week’s email very informative and I thought I would share it with you as this month’s fitness tip. The main point I’d like to get across is what it is like to be a Champion. A champion does what has to be done, when it has to be done, whether they feel like it or not. And Napolean Hill who wrote the book Think and Grow Rich states that the people who achieve the most do just 10% more than the average person. They go the extra mile, whether they feel like it or not.

What will it take for you to give that extra 10%?

One More Shot Today?

I was watching some of the NBA playoff games. The finals are starting this week between the Cleveland Cavaliers and the Golden State Warriors.

Basketball, at this level, is obviously a tough game. A number of players have been injured in the finals to the point of not being able to play. Others have played hurt and yet kept on going.

It was late in the fourth quarter and the Chicago Bulls had tied the game. The Cavs had 1.5 seconds on the clock and they would get the final shot. James hit it from the left corner and Cleveland won the game.

Napoleon Hill, in the book “Think and Grow Rich” stated that the people who achieve the most do just 10% more than the average person. They go the extra mile, whether they feel like it or not.

In fact, that is the definition of a Champion. A Champion does what has to be done, when it has to be done, whether they feel like it or not.

Champions, like all of us, get down. They just have a way of boucing back quicker

Attitude is Everything! 

So, how can we improve our attitude when we don’t feel like it? Here’s one way I suggest to my audiences. Post the following sign where you can see it every morning and just touch it!
Don’t analyze it. Just touch it every day and see what happens in the next month or two. You may just have an opportunity to take a winning shot by paying attention to a loved one, to exercising when you don’t feel like it, to watching your money more carefully, to going the extra mile at work or in your career.

The video in this newsletter, “The First 15 Minutes of Each Day”, will further help you get each day started like a Champion.

The ball is in your hands. How about taking just one extra shot today?

A Champion’s Affirmation:

“Every day I play like a Champion!”

You are special. You are unique. You are destined for greatness. You are a Champion! Have a powerful week!

From Boaz Rauchwerger

Do You Really Need a Multi-Vitamin?

05 May

Do you really need a multivitamin and mineral supplement? Do supplements have any real benefit?

These are two questions I’m always asked. While there are many variables involved such as past medical conditions, allergies, and other issues that need to be addressed by a medical professional before taking any supplements, the below list provides an answer for many common supplements and what they are reported to do for the body.

This is by no means a complete listing of all the vitamins and minerals that you would need to supplement your diet. This is simply an interesting list of the responsibilities of some of the vitamins and minerals.

-Vitamin A Vision, bone formation, cell membranes, and reproductive function.

-Vitamin B1 Energy production.

-Vitamin B2 Vision and cells.

-Vitamin B3 Cardiovascular system and serum cholesterol.

-Vitamin B5 Energy production and helps you handle stressful situations more easily.

-Vitamin B6 Mental clarity and immune system.

-Vitamin B12 Nerve structure and red blood cells.

-Vitamin C Joints, tissues, bones, blood vessels, as well as your body’s immune.

-Vitamin D3 Healthy bones and calcium absorption.

-Calcium Nerves, tissues, cells and energy production. Also helps prevent bone loss.

-Magnesium Cardiovascular system, blood pressure, and energy production.

-Potassium Water balance, pH levels and energy production.

-Iodine Energy production, skin, nerves, and energy production.

-Zinc Immune function, joints, and tissues.

-Copper Nervous system and cell respiration.

Tips to Get Swimsuit Ready

24 Feb

This article has been getting a lot of hits lately so I thought I would post it up front and personal just for my recent subscribers. It is quite handy ya know!!!

Believe it or not swimsuit season will be upon us soon. Some of my readers are already in the middle of swimsuit season – in Australia and such. And because I am a personal trainer I am asked, “What can I do to get ready for swimsuit season?” Well read further to find out what I do to not only help my clients but also to help myself:

#1. Make a commitment. The first thing one needs to do is to start by making a commitment and setting up goals. I look at my calendar for the upcoming week and prepare my schedule for workouts. I decide what days I will be able to workout and write them on my calendar. Of course, there will be days that will be “rainout” days because something may or may not come up so I include a makeup day as well. The makeup day will naturally come at the end of the week. If I did not miss a day I can always include it anyway and get that extra workout for the week. Always be prepared for the workout day by packing your gym bag the night before and throwing it in the car. Include bottled water in that gym bag of yours.

#2. Cardiovascular exercise. I plan to do cardio exercise 4 times a week for 30-45 minutes per session. That enables me to burn the calories. The best cardio exercise is called interval training where I alternate short bursts of intense activity with active recovery. I warm up for 5 minutes then I do 1 minute of intense activity with 3 minutes of resting work and alternate the 1 minute intense with 3 minutes rest work until I reach 30 minutes of exercise and go into a 5 minute cool down. This is the best cardio and not only do I feel great when I am done but I feel great in that swimsuit I will be putting on soon!

#3. Strength training. I also incorporate strength training in my exercise week by including at least 2-3 days of strength training. Muscle weighs more than fat and by lifting weights I gain muscle mass that burns more calories 24/7! You could either include 3 days of total body workouts or you could break it down by muscle group per day. I like to do chest and back one day, legs another day, and arms and shoulders for one other day. It is usually best to do 6-8 strength training exercises on strength training day.

#4. Eat right. If I am going to have the figure I want for swimsuit season I must eat right. But how am I going to turn down that fried shrimp po-boy that I love so much? Well, I incorporate a cheat day in my week. That way I reward myself for all the hard work in the gym and also prevent ‘falling off the wagon’ because I am still getting the food I love, just one day a week. The main thing I do is watch the fat grams and eat plenty of protein. Protein can curb your appetite. In every meal I try to include a balance of healthy carbohydrates, proteins and healthy fats. I also drink plenty of water because water is so good for you. Plus water detoxifies the system and fat is a toxin, ya know.

#5. Posture, posture, posture. Your posture affects so much about you. Did you know that if you stand up straight, tilt your pelvis in and hold your shoulders back that you will look thinner? Not to mention you look confident and self-assured.

#6. Work those abdominals. As a female, most of my body fat is concentrated in my tummy. The best thing you can do to get rid of that body fat is, not crunches, but cardiovascular exercise. That burns the fat. And the second best thing you can do is abdominal exercises. You can do all the crunches in the world but if you are not doing cardio exercise you are wasting your time. Since I have already included cardio exercise in my prep program I want to include abdominal exercises. You can work your abs any time any place. Start by holding in your abdominals, don’t hold your breath, just hold in your abs. If you are standing tilt your pelvis forward – ah, we are back to posture. So as you work on posture you can work your abs. How convenient! You can work your abdominals while driving, sitting at your desk, or watching tv. I work my abs at every single workout. I do crunches on the stability ball, crunches on the bench, leg lift crunches, pilates ab work, crunches on the mat, there are infinite ways to do crunches. The best crunch is intense and few, perhaps 10-20 reps with a wide variety of work. Don’t forget the obliques – those are the side muscles. I also include lower back exercises because if your lower back is strong it will help when pulling the abs in – a perfect swimsuit stance!

Happy Training!!

What exactly is the Tracy Anderson Method?

11 Dec

I get this question a lot because I teach something very similar to it and have even before she came around. We called our class Floor Fit at my YMCA. What Tracy does (and what I do) is fatigue the small muscles, also called accessory muscles and in effect creating a beautiful lean beautiful tone body. It is basically isometric exercises which means you use you only your body weight.

What I love about Tracy is she is passionate about what she does and she put a lot of research into her program. I read her book and I beleive in her program. It works. I have seen it in action.

For isometric exercises to be effective you have to do a lot of reps. The exercises look simple for the most part but the more you do the harder they get. Like I said for the exercise to be effective you have to do a lot reps and not stop when they get hard. Work through the pain. When you first start the program it is best to start at 10-15 reps. In the next few days work up to 25, then add 5 more until you are up to 60 reps per exercise. Is it hard? Yes but the reward is so worth it.

Doing the Tracy Anderson Method means you are engaging the accessory muscles, those behind-the-scenes muscles, and in order to do so correctly you must have the power to exhaust the muscles that want to do the movements in the first place. You have to exhaust the star performers. Your larger muscles, the ones you hear about all the time – quadriceps, lats, hamstrings, etc. – they want to do the work. You need to engage the smaller muscles, the ones that usually get a free ride. In order to wake up the accessory muscles, though you have to have a presence. You have to perform. You have to be connected, and you have to care about the movements.

There is something in the body called the cross-vector of force. Your body is full of energy and power. Everyone’s body has so much energy, but most people have no idea how to access it. As soon as you wake up that power, and learn how to use it and direct it and push it and pull it, you are going to completely transform the way you look and feel. Part of pushing yourself is making sure that you’re using all your power when you execute each move. What we’re after is harnessing what Tracy calls the cross-vectors of force. Here’s her example which I often use:

Lift up your right hand and reach it out as if you’ve dropped your most prized possession. Your great-grandmother’s diamond engagement ring has fallen through a hole in the wall. It’s over there, somewhere. And your arm can fit through the hole, but just up to your shoulder. So you’re really extending that arm out, reaching as far and as hard as you can, but the wall is holding your shoulder back.

Now let’s say you want to reach farther, but you’re afraid you’re going to fall through the wall. So you ask your best friend to hold your arm on the other side. That action, stretching both ways at once, activates the cross-vector.

That repetition of pulling and relaxing sends little vibrations through your muscles (basic isometric training), and the vibrations are what will tighten and tone. Instead of creating strength through mass, you create strength through unity. Think of the muscle when you are working it, focus on that pulling away and coming together. By doing so you create that connection with your body which will create a lean mean fighting machine you were meant to be. -Happy Training, Kathie :)

Antidotes to Overeating

26 Nov

Just in time for the Thanksgiving overeating holiday I have for you listed 3 Antidotes to Overeating:

1. Drink Wine: Antioxidants in red wine, called polyphenols, may reduce the negative impact of high-fat foods, according to a study published in the Journal of the Federation of American Societies for Experimental Biology in January. In the study, people who ate a turkey cutlet cooked with wine had 75 percent lower levels of malondialdehyde (MDA)—a by-product of fat digestion linked with heart disease—than those who had the cutlet without wine. Other research shows that a compound called resveratrol in red wine mimics the effects of caloric restriction and improves health in mice. Cook with red wine or enjoy a glass with dinner. (But remember, moderation is key!)

2. Drizzle Vinegar: Having a tablespoon of vinegar with your meal, perhaps drizzled on your salad, may temper the spike in blood sugar (a.k.a. glucose) that occurs after eating a big, carbohydrate-rich meal. This sugar surge is a problem particularly for people with diabetes, who can’t clear glucose effectively; over time, excess glucose in the blood damages tissues. (For the rest of us, a steep rise in glucose triggers an equally rapid drop—which stokes appetite.) But in a 2005 study published in the Journal of the American Dietetic Association, consuming about 1 tablespoon of apple cider vinegar along with a bagel and fruit juice slashed the postmeal rise in glucose in half. It also resulted in subjects eating 200 to 275 fewer calories through the day. “The acid in vinegar may inhibit the digestion of the starch, so the starch is rendered into something like fiber, which can’t be digested well,” says Carol Johnston, Ph.D., R.D., professor and chair of the department of nutrition at Arizona State University. Drizzle a tablespoon of vinegar on your salad.

3. Eat Fruit: If you’ve indulged in a decadent meal, consider fruit for dessert. In the Journal of the American College of Nutrition last April, Prior and his colleagues showed that eating antioxidant-rich fruits—including berries, grapes, kiwi and cherries—helps minimize the free-radical damage that occurs after a meal. Eating caloric meals, without antioxidant-rich foods like fruits and vegetables, can have harmful effects over time, says Prior. Finish your meal with a generous portion of fruit.

This post was adapted from http://www.eatingwell.com. Get great recipes and healthy eating tips there!!! 🙂 Kathie

What a Thanksgiving Meal Can Do To YOUR Body

25 Nov

I am not telling you this information to make you feel guilty. I am one for enjoying all the foods and tastes Thanksgiving has to offer but I would be doing you a disservice if I did not make you aware of what you are doing to your body if you over consume and do not work it off to keep your heart and body healthy!

Serving:

  • Turkey Breast  6 oz = 177 calories and 2.82 grams of fat
  • Ham 6 oz = 208 calories and 7.23 grams of fat
  • Gravy ½ cup = 71 calories and 6 grams of fat
  • Pumpkin pie single crust = 323 calories and 13 grams of fat
  • Cranberry Sauce 1/3 cup = 86 calories and .1 grams of fat
  • 1 Dinner Roll = 87 calories and 16 grams of fat
  • Mashed Potatoes ½ cup = 105 calories and 3.2 grams of fat
  • Stuffing ½ cup = 178 calories and 8.6 grams of fat
  • Green Bean Casserole ½ cup = 149 calories and 8 grams of fat
  • Sweet Potato Casserole ½ cup = 110 calories and 3 grams of fat

Exercise per serving:

Note that when you jump on the average piece of equipment in the gym that the calories burned calculator is set for a 200 pound man. The good news is you could actually burn more calories than is stated on the equipment because it does not calculate for your metabolism.  On average, and for this example, a person burns 13 calories per minute on the elliptical and 10 calories per minute on the treadmill.

  • Turkey 6 oz =  14.57 minutes on the elliptical and 17 minutes on the treadmill
  • Ham 6 oz =  16 minutes on the elliptical and 20.8 minutes on the treadmill
  • Gravy ½ cup = 5.4 minutes on the elliptical and 7.1 minutes on the treadmill
  • Pumpkin pie 1 slice = 24.5 minutes on the elliptical and 32.3 minutes on the treadmill
  • Cranberry Sauce 1/3 cup = 6.16 minutes on the elliptical and 8.6 minutes on the treadmill
  • 1 Dinner Roll = 6.69 minutes on the elliptical and 8.7 minutes on the treadmill
  • Mashed Potatoes ½ cup = 8.07 minutes on the elliptical and 10.5 minutes on the treadmill
  • Stuffing ½ cup = 13.69 minutes on the elliptical and 17.8 minutes on the treadmill
  • Green Bean Casserole ½ cup = 11.46 minutes on the elliptical and 14.9 minutes on the treadmill
  • Sweet Potato Casserole ½ cup = 8.26 minutes on the elliptical and 11 minutes on the treadmill

Of course, you already burn calories throughout the day just because that is the way our bodies run. Calories are our fuel but when you over consume calories you must burn off what your body does not burn naturally. Your best bet is consuming anywhere from 400-600 calories per meal and then let your body burn off what it can and include exercise to burn off everything else. But as we see with this Thanksgiving Meal the calories consumed is over 1,500 which is really a total days worth of calories. And this meal is based on average sizes and most Americans consume over 1,600 calories at one meal on Thanksgiving! That is not including the left-overs at dinner and more.

Remember that we all burn calories around the clock, even when sleeping. But how many calories do YOU burn throughout the day? I wrote a healthy fitness tip about this one time. Click Here to read that article, but remember the example I gave was the 150 pound female with 30% body fat? Well on a busy fitness day she burns 2,300 calories and on a resting day she burns 1,335 calories. Her resting day is not enough burn to get rid of the meal, so she would gain weight. Just some “food” for thought….

A note about fat grams, and this meal includes over 68 grams of fat. This is extremely high!! The average woman should consume no more than 30 grams of a fat a day and the average man about 45 grams of fat. And for an individual trying to lose weight the fat  grams consumed should be kept under 23 for women and  less than 30 grams a day for men. So this meal would be over double the fat grams for anyone! And consider these are not healthy fat grams.

How Exercise Helps with Depression

05 Nov

If everyone knew that exercise worked as well as anti-depressant medication, then I don’t think this disease wouldn’t be affecting so many people. In other countries, doctors now use exercise as a first-line depression treatment, but it’s vastly underestimated in the United States. This doesn’t mean that everyone should give up their medication or talk therapy, but the studies have proven that exercise can help depression and plays a crucial role in mental health.

Does Exercise Help Depression?

There are very good placebo control studies comparing antidepressants and exercise, and the effect on mood is the same. In one 2005 study conducted by researchers at the University of Texas Southwestern Medical Center, 30 minutes of moderately intense exercise five days a week reduced symptoms of depression by nearly half after 12 weeks. A 2000 Duke study showed exercise to be just as effective as Zoloft at treating depression. That’s really just the tip of the iceberg as there’s surplus of evidence showing how essential exercise is to one’s mental health.

Effects of Exercise on Depression

Dr. John Ratey, a Harvard psychiatrist, says “Depression is an erosion of connections in your life and between your brain cells but exercise, in fact, reestablishes those connections.” We need to move beyond the negative image of exercise as always being a battle between pain and gain on the road to a distant and difficult goal like weight loss or health. Just one workout can release chemicals in your brain that will increase your mood.

Studies suggest that endorphins produced directly in the brain contribute to the general feeling of well-being that usually comes along with exercise. Exercise immediately elevates levels of norepinephrine in certain areas of the brain. It wakes up the brain and gets it going and improves self- esteem.

Exercise also boosts dopamine, which improves mood, motivation, feelings of wellness and attention. Chronic exercise increases dopamine storage in the brain and that provides a feeling of satisfaction when we have accomplished something. Serotonin is equally affected by exercise, and it’s important for mood, impulse control, and self-esteem. It also helps stave off stress by counteracting cortisol.

Another benefit of exercise is you feel good about yourself, and that has a positive effect that can’t be traced to a particular chemical or area in the brain. If you’ve been feeling down and you start to exercise and feel better, the sense that you’re going to be OK and that you can count on yourself shifts your entire attitude.

Exercise and Depression

The good news is you don’t have to become a marathon runner to benefit. You’ll even feel the difference from a 30-minute walk 4-5x per week. That’s really the minimum you’ll need to feel the effect. If you want to do more, then great. You can try weight training or interval training which have also been found to be really effective.

Getting Motivated to Exercise When Depressed

So I’ve talked about why you should exercise, but I speak from personal experience when I say it is hard to get moving when you’re depressed. When my depression hit, I had no energy or motivation. The key is to start small. Literally, start with a 5 minute walk. The first step out the front door will be the hardest, but it’s worth it.

Think of the consequences if you don’t exercise. You may feel bad now, but you’ll feel worse if you don’t get up and start moving. Think of how good you’ll feel when you’re all done. It’s that feeling of accomplishment that will help you come back the next day and do it again.

Here are some fitness ideas to help you get started.
– Find a friend or loved one to go working out with. You’ll get support and accountability.
– Schedule a walk on the treadmill or stationary bike ride at the same time as your favorite TV program. It will take your mind off the exercise and the time will fly by.
– Participate in your favorite sport or activity that forces you to get up and moving. Try things like soccer, walking your dog, shopping, or even throwing around a Frisbee. It doesn’t matter what it is, just get out and be active.

Exercise isn’t a magical depression cure, but it is definitely the best of the natural depression remedies. What do you have to lose? It just takes one quick work out or walk to get the ball rolling. Success isn’t obtained from one giant step, but from the sum of many small steps. Take one small step today and see how great you feel afterwards.

*Parts of this article were taken from hasfit.com

Jumpstart Your Metabolism with These Simple Tips

02 May

Yes you can jumpstart your metabolism! A significant factor that affects weight loss and gain is the speed of your metabolism. Low calorie dieting slows your metabolism making it progressively more difficult to lose weight and keep it off.

 Muscle is a metabolic active tissue. Muscle requires a certain number of calories to maintain itself. So, the more muscle you have, the more calories you burn, even when you are just sitting still. If you frequently diet, your muscle mass drops because you are dropping your daily caloric requirement.

What is the solution? The solution is an active lifestyle that includes aerobic exercise, a solid strength training program and a healthy diet. A healthy diet means a healthy lifestyle of eating whole grains, fresh fruits and vegetables, and lean protein. A healthy diet that keeps your metabolism in high gear is one that consists of eating several small meals throughout the day. Actually, if you have a healthy metabolism no food is off limits! But you must eat sweets and high-fat, junk foods less often and in smaller quantities. A healthy diet is realistic and permanent – not something you enter into sporadically just because you want to drop a few pounds at certain times in your life.

Tips for jump starting your metabolism: 

  • Do NOT reduce your caloric intake too low. Eating a diet low in calories can trigger what is called “starvation mode” in your body. Your body is designed to protect you from starvation. During times of greatly reduced food availability, and when you eat too little, your body thinks it is starving. To compensate, your metabolism will slow down considerably. In this state your body will burn everything but your stored body fat. Eating too little poses other problems too, like nutritional deficiencies. And, if you eat more calories at a later date, your body is more likely to store those calories as fat in preparation for a possible “famine” again in the future.
  • Do NOT skip meals. Going too long in between meals affects your body chemistry in ways that can make weight loss more difficult. The best way to avoid this is to consume 5-6 small meals (and snacks) every 3-4 hours. Eating in this fashion keeps your metabolism always moving and provides you with energy for activity to keep your metabolism on the go.
  • Get plenty of sleep and rest. Current research shows that getting plenty of rest and sleep is important to keeping your metabolism in high gear. Your body needs plenty of “downtime” for internal housekeeping that keeps your metabolism in good working order. Also, rest is important in between strength training workouts to let your muscles recover so the muscle can repair and grow.
  • Build muscle! This is probably the most important factor in jumpstarting your metabolism. If you do not strength train regularly, up to 30% of the weight you lose could be muscle tissue. A pound of muscle burns about 50 more calories per day than a pound of fat. Muscle weighs more than fat which means your metabolism is working harder all the time. Also, when working on a weight loss program, it is important to know that muscle weighs more than fat. And the scale you just stepped on will most likely tell you that you have not lost pounds. The best way to evaluate a healthy weight loss program is by judging how your clothes fit as opposed to stepping on the scale.
  • Stay as active as possible. Being active means your metabolism is working faster than when you are sitting still. Vary your daily activity and exercise. This will prevent boredom and keep your body on it’s fat burning toes!
  • Don’t just sit there. If you are watching TV or sitting at your desk get up often and do some exercises. Walk briskly at all times. Keep your resistance band and dumb bells nearby and use them during commercials or during your breaks. Get your stability ball and sit on it at your desk or while watching TV and exercise your core right then and there. Believe it or not, even fidgeting can help.
  • Interval train. The harder you work the more calories you will burn both during and after exercise. Studies show that exercising as intensely as you can at least 10 minutes per day produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury. Click Here for an article on Interval Training.
  • Practice stress management. Chronic stress disrupts the hormones that regulate everything from fat storage to appetite. Practice relaxation exercises and positive thinking regularly. Try yoga and meditation to relieve stress. Click Here for an article on Stress Hormones.
  • Have FUN!  Most importantly make exercise FUN! Variety in diet and exercise will keep your program stimulating which in turn will jump start your metabolism.

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