THE TEN COMMANDMENTS OF FAT LOSS

#1 NO FLOUR: Avoid anything made with white flour such as bread , breadcrumbs, crackers, baked goods, and white pasta.

#2 NO SUGAR: Stay away from sugary treats like candy, cookies,cakes and other junk foods. Watch out for added sugars in salad dressing, tomato sauces, breakfast cereals, and "protein" bars.

#3 LIMIT SALT: Do your best to steer clear of salty snacks. Watch out for hidden salts in soups, canned vegetables, cheese, soy sauce, and packaged rice mixes.

#4 AVOID PROCESSED FOODS: Eat as close to nature as possible! Stay away from foods that come in a box, or stuffed in plastic- they're loaded with chemicals and additives and addictive sigars and salts.

#5 DRINK WATER: Without water, there is no life, without water, this plan will not work. Drink 8- 10 oz. glasses per day at least. More if you can.

#6 FRUITS ANSD VEGETABLES: Enjoy fruits before 12 noon and green leafy vegetables after 12 noon. 2-3 servings of fruit- 5-9 servings of vegetables. If you feel hungry- load up on vegetables!

#7 POULTRY, FISH, LEAN RED MEATS, AND EGGS: Eat skinless chicken, turkey, fish, and 1-2 times per week lean cuts of red meat. Stay away from sausage, bacon, and processed luncheon meats, fatty marbled beef and duck. Egg whites are a great source of protein at only 16 calories per egg white- eat-up!

#8 HEALTHY FATS: A tablespoon of olive oil, canola oil, or coconut oil is a great way to take in some  healthy, hunger surpressing,  good for your heart essential fats ( just remember fat is 9 calories per gram).
Beware of fats such as butter, margarine, lard, and shortening!

#9 DAIRY PRODUCTS: Stick with skim milk, non-fat milk, Almond milk, or Coconut milk. Non -fat Greek yogurt, cottage cheese and low fat/low sodium cheeses.

#10 GRAINS: Enjoy moderate portions ( 1 slice of bread or 1/2 cup = 1 serving) of brown rice, barley, Quinoa , Ezekiel bread, and other whole grains.

Remembering that we can workout all day..... and if we don't watch our diet ... we wont see the results we want!

Unhealthy Eating Habits

The Disorders:
RESTRICTION: severe limitation of food intake, starving, skipping or avoiding meals, daily use of appetite suppressants or fat burners to lose weight.

OVEREATING: eating more than your body needs to sustain your daily activities.

PURGING: use of over -the-counter drugs , laxatives ( diarrhea), emetics ( vomiting), diuretics ( lose of fluids) to "rid" the body of food.

EXCESSIVE EXERCISE

DELIBERATE DEHYDRATION

FAD DIETS: diet plans that cut food groups out and promise "quick fixes" without teaching you a nutrition plan you can live with.

How long do I have to workout to be "FIT"?

A recent study in the journal of Medicine & Science in Sports & Exercise found that short bouts of exercise   can be just as effective in burning calories and improving health as getting it done all at once!

If you are short on time ( as we all are these days!), don't think that you have to do 30-45 min. consecutive workout sessions to get the benefits you want!

Of course it is important to get 30min of moderate- intensity exercise 5-6 days per week- it may be easier to fit into your schedule if you workout like this:

* 15min. treadmill walk or run - first thing in the morning - before breakfast

* 20 min. dumbbell workout on your lunch hour

* 15min. stationary bike before dinner

It all adds up!   No excuses!

You don't need expensive equipment to get a killer workout!

Here is the class we did at Personal Best on Thursday, January 26, 2012. It was a challenge, but FUN!!!!

* JUMP ROPE - FOR 1 MIN.
* PLANK JACKS -16- MT CLIMBERS 16
COMPLETE THESE 3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!

* KETTLE BELL SWINGS - 30
* HOP TURNS - 20
COMPLETE THESE 2 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!

* WEIGHTED JACKS- 32
* FOOT BALL HIGH STEPPING- 32 - RIGHT INTO BURPES 10
COMPLETE THESE  3 EXERCISES BACK TO BACK 5 TIMES THROUGH AS FAST AS YOU CAN!

* ROLL-UPS INTO SQUAT -THRUST INTO A PUSH-UP - 10
* LEG RAISES - 20
COMPLETE THESE EXERCISES 5 TIMES THROUGH AS FAST AS YOU CAN!

GOOD LUCK! LET ME KNOW HOW IT WORKS FOR YA!

Guidelines for Safe Weight Loss

* Do not allow your calorie intake to go below 1,200 calories per day (except under a doctors care)
* Reduce fat intake to less than 30 % of total energy intake per day.
* Emphasize fruits in the morning hours and green leafy vegetables in the afternoon and evening hours.
* Provide a negative calorie balance of 400-800 calories per day through exercise and diet ( not to exceed 1,000 calories per day) resulting in gradual weight loss while avoiding metabolic distress (slowing of the metabolism) .
* Include the use of behavior modification to identify and eliminate poor dietary habits ( a food journal may be helpful- when do you find that you have the most difficult time sticking to healthy food choices? Do you notice a pattern?).
* Include an exercise program that promotes a daily calorie expenditure of 300 calories or more.
* Incorporate new dietary and physical activity habits that can be continued for life to maintain the achieved lower body weight.

Diets do not work!
 Healthy Lifestyle Habits do!
 Make the Commitment!

Personal Best - Body Blast Workout -on Wednesday- 1-11-12

* LOW JACKS = 50
* RENEGADE ROWS = 20   - 4 TIMES EACH EXERCISE


* BURPES = 15
* LATERAL DELTOID RAISE = 16    - 4 TIMES EACH EXERCISE


* SPLIT SQUATS WITH DUMBBELL SHOULDER PRESS = 20
* PLANK JACKS (16) / MT. CLIMBERS (16)                                  - 4 TIMES EACH EXERCISE

* STRAIGHT LEG SQUAT THRUST = 20
* POSTERIOR DELTOID RAISE = 20               - 4 TIMES EACH EXERCISE

ABS = MEDICINE BALL FULL BODY V-UPS = 20
         = MEDICINE BALL CRISS CROSS = 20
         = MEDICINE BALL HALF CRUCH TOSS- UP = 20       - 3 TIMES EACH EXERCISE

TRY IT AND SEE WHAT HAPPENS! LET ME KNOW HOW IT GOES!

What are your Fitness Goals for 2012?

We are 5 days into 2012.
Did you make any resolutions?
Did you promise yourself that this is the year you will lose weight, have more energy, look and feel fit?

How is it going so far?
You can be the fit, healthy person you want to be in 2012 and for the rest of your life if you really want it!
Do you?
No one can do it for you.
It's up to you.
You are the only one who can make that decision!

As with any fitness regimen, before you even begin, you need to visit your doctor to make sure you are in shape to start. Once you get the all clear, the first step toward success is setting goals- you can't get anywhere if you don't know where you're going or what you want! Be truthful with yourself about where you are starting from and how much time you need to give yourself to attain your goal.
It is important that you are mentally prepared for the hard work and lifestyle changes that lie ahead. Most people deal only with the diet and exercise parts of losing weight and  getting fit. In my experience as a trainer , mental readiness is just as important for lasting success!

Ask yourself:
* Am I ready to get up off the couch and move my body for 20-30 minutes 5-6 days per week?
* Am I ready to  pick up some weights and  train at least 2-3 days per week?
* Am I ready to STOP SMOKING?
* Am I ready to STOP filling my body with sugar, caffeine, and processed foods?
* Am I ready to get 7-8 hours of sleep per night?
* Am I ready to TRY SOMETHING NEW and treat myself like I would my best friend?

You are the only one that can answer these questions.
Do you think your worth it?
I DO!

Let me know how you plan to take care of yourself this year. I would love to hear :)