Archive for September, 2011

watching your diet

So, I can’t emphasize this enough! I mean me talking about this til I’m blue in the face won’t even be enough time! if you want to lose weight you need to WATCH THE FOODS YOU PUT INTO YOUR MOUTH. Yes, even if you were exercising everyday you will never lose weight if you don’t watch calories. Are you  reading the nutrional label?  One pound of fat equals 3500 calories you need to burn and cut calories in a one week. so let’s break it down in one day, generally you’ll need to  burn about 250 extra calories a day during a work out and then cut 250 calories a day from food. what alot of  people are doing is burning the calories in the gym but then as soon as they leave they have a 600 or 700 calorie lunch or dinner. not only does that defeat the whole purpose but then thats 200 or 300 calories over the amount you should have for the day. you’ll end up gaining weight! what!!?? please be aware of how many calories you’re eating a day. please read the nutritional labels! The USDA puts them there for a reason! for women keep the calories at 1200 per day and for men about 1500 calories a day. it  could be a bit higher on the size of the man but that’s general calorie intake for men and women. also if you don’t know how to read a nutritional label you can do one of two things. 1. hire a knowledgable trainer who will teach you how to read the label. 2. hire a trainer! keep it healthy! keep it clean! have a great rest of the week!

 

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making time…

tuesday morning, about 7:30 am. i’m teaching one of my TRX sessions. I’m talking to one of my clients in between sets. you know just shooting the breeze. I ask how work is, he says busy. he’s working 80 hour work weeks! i ask are you still taking time for work outs and he says YES!!! so you might know what i’m going to say next. it’s only right as a trainer to give you a little shit but no matter what is going on in your life you need to make time for your health and exercise! even if it’s only 30 minutes a day it makes a huge difference in overall health and well being. that 30 minutes a day helps you sleep better, helps you manage stress better, you’ll make healthier food choices, not want to drink as much alcohol, keeps your heart, joints and bones healthy and most of all makes you feel happy! If my client can find time in a 12 to 14 hour work day to exercise then you absolutely can! no excuses!! have a great rest of the week!

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back from vaca

good morning on this very lovely tuesday morning! I’m back from vacation! It was a much needed one but am now back refreshed and feeling good! In my opinion it’s always good to take a break from your normal life to refocus and reprioritize. Look at  certain parts of your life in a new perspective and that’s exactly what I did. Especially with exercise! whats the most efficient and effective way to work out for overall fitness?  here’s what i came up with… Not really a far stretch from how i usually train but just a bit more amped up! Shorter work outs with minimal rest but way more intense. this way you keep you’re heartrate up while burning  way more fat and build loads of lean muscle. for those of you who don’t have alot of time it’s perfect! It’s insanely difficult! believe me, I’ve been training myself and my clients like this for the last month and a half. It takes quite a bit of mental focus, an extremely fit cardiovascular system and strong core. wanna learn the science behind it? Wanna get the leanest and fittest you’ve ever been in your life??

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labor day disaster

so, was labor day weekend a complete disaster? did you eat anything you could get your hands on? completely forget what exercising was? that’s ok. don’t beat yourself up, today is a new day! that’s the key here, when you fall off get back on asap. it think what alot of people have a problem with is falling off and falling off and falling off and then saying well i already messed up so what’s the point of starting all over again. the longer you let yourself go the longer it takes to get  back on track. if you fall off a meal here or there then make the next meal extra healthy. if you haven’t worked out for a couple of days then maybe go for a run in the morning and then a higher intensity weight training work out late afternoon or early evening! just don’t give up on yourself! if you need a little more motivation look up a recipe for a meal you really love but find a  healthy version or if you haven’t made a new playlist on your ipod in a while download some new music. the new music will really keep you inspired! guarenteed! Have a great Tuesday!

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making time for you

so after leaving my group session today I was going over the session in my mind and started laughing to myself. why? well for a couple of reasons… one, my clients will literally train with me while standing in dog poop! literally!! my thursday group session was temporarily moved to another local park and we came to find out that it wasn’t the cleanest of parks. what I didn’t realize(which my husband told me later) was that we were training at the dog park part… and the sprinklers kept spraying on us! the point is we all made the best of it and powered through the session. that no matter what they still pushed through and we got a pretty decent work out in! secondly, the bigger picture here is that they made time for themselves no matter what. they know how important it is to take that hour a day and get healthy and happy. they truely are my inspiration. I will think of them during my early morning run tomorrow and smile! thanks guys!!

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