When you put in the focused effort to lose weight there are certain benefits that you expect to get. You expect to look better in your clothes. You expect to have more energy. And you expect to feel pretty happy about your accomplishment.
Knowing that these benefits are waiting for you, just on the other side of weight loss, is often a strong enough motivator for you to put in the work required. However, I’voe found that sometimes you need even more compelling reasons to dig in and get it done. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what bonus gifts they gain when they lose the extra weight.
My hope is that by reading the 3 Bonus Gifts of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’voe been to achieve your goal all along.
Fat Loss Bonus Gift #1: Confidence
You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.
Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.
Fat Loss Bonus Gift #2: Better Health Today And Later
Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.
As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!
Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay.
A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.
Fat Loss Bonus Gift #3: Everything Tastes Better
As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savour the flavour.
And when you do start chewing your food and enjoying the flavours, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!
I’voe dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’voe seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.
Call or email now to get started on an exercise programme that will make fat burning second nature, and will transform your body for the best.
If you’re not ready to bare it on all the beach yet, I have an extremely effective 2-step method for losing belly fat faster than ever that I’d like to share with you today…
Step One: This step requires zero extra effort on your part! In fact all you have to do is NOT do something that you’re currently doing! You stop consuming refined sugar, in all its forms. This means no Fizzy drinks, no desserts, no packaged snacks, no sweets no mocha lattes, NO SUGAR AT ALL!
When you stop to evaluate your diet, it may be shocking to find out how much refined sugar has crept in. Nothing will contribute to fat gains as swiftly as consuming sugar, so it makes sense that cutting sugar out is the top must-do for shedding those unwanted pounds.
It’s not necessary, or beneficial, to starve yourself during this time of rapid fat loss – you should fill in your diet with lean meats, vegetables, nuts and seeds as you cut out the refined sugar. Keep your metabolism high by fueling up on high protein, high fiber, low carb, and zero sugar foods whenever hunger strikes.
Step Two: Here’s the step that does require some effort, but trust me when I say it’s worth it. Simply crank up the intensity of your workouts to a whole new level.
Most people take exercise on with the slow and steady mentality – moving, pushing and pulling as little as possible while still “getting the job done”. I’ve got some news for you…if you still have belly fat to lose then the job wasn’t getting done.
If you can comfortably hold a conversation, hardly break a sweat, or feel the same when it’s over as you did when it began, then you’re simply not pushing yourself hard enough while you exercise.
Increasing the intensity of your workouts requires focused intent. You must go into the session with the goal of pushing your body to the limit. Remember, it’s a contained timeframe that will be over shortly, so bear down and deal with the discomfort. With practice you will learn to embrace the burn.
The safest and most effective way to crank up the intensity and effectiveness of your exercise time is to work with a qualified fitness professional, such as myself. I would love to hear from you!
If you are looking for an excuse to fall off the exercise wagon, the universe will provide one.
Is this you? Have you relapsed into your old unhealthy habits?
The sad truth is that nearly everyone who started off 2014 with strong fitness goals has by now given up. I sincerely hope that this is not you.
This is the cycle that happens when you fall off the exercise wagon, and here’s how to pick yourself back up:
1) First You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. You may fall out of exercise slowly as a result of health problems or other various life issues that spring up and monopolize your time.
Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.
2) Second You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. It may be a dramatic moment when you decide to eat anything you want, or when you begin to use food for comfort and to ease stress.
Surrender is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.
3) Then You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. This is a sobering moment when you see what you’ve allowed yourself to become, and you don’t like it one bit. Negative, defeated thoughts run through your mind. While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.
4) Finally You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. You’re ready to put yourself back onto your priority list. Set healthy guidelines for your diet and get back into a regular schedule of working out.
Set specific goals for yourself that are realistic and within a set timeframe. Now get to work, reclaiming your body, your freedom and your life.
Have you fallen off your priority list, and in turn fallen off the exercise wagon?
The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.
Wanting to lose fat, and failing at it, is one of the most frustrating experiences ever.
Read the following 5 Fat Loss Problems to discover what is standing in your way and how to quickly and easily begin reshaping it all.
Fat Loss Problem #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
- Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
- Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
- You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
- Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mirror.
Fat Loss Problem #2: Your Fear Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.
Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
- Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
- Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
- Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you’ll be unstoppable.
Fat Loss Problem #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.
- Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
- Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
- Remember that you can only have two things in life: excuses or results. Which do you want?
Fat Loss Problem #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
- The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
- Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
- If you don’t give up, then you’ll never fail.
Fat Loss Problem #5: Your Diet
If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain.
To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
- Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
- Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
- Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Get serious about your results and begin the last weight loss program that you’ll ever do.
For a rare few, mornings are the best time of the day. The birds are chirping, the sun is rising, and this the new day is invigourating. For the rest of the world, however, pushing out of bed and into the world of consciousness is no easy task. However, if you’ve wanted to take your lifestyle to the next level of healthiness, the snooze button needs to go.
Wondering why you should kick your snooze button to the curb and get to the gym first thing in the morning? Here are 7 solid reasons…
Reason #1 To Hit The Gym in the AM: You’re in a Healthy Headspace
When the first thing you do with your day is exercise, it does something to your mental state. Instead of thoughtlessly taking a bite of high-carb, high-sugar, low-energy food during the day, you’re very conscious about what you put into your body. After all, you woke up early to get this body in tip-top shape. No reason to waste your early-morning routine. On top of better food choices, you’re more likely to find opportunities to take a quick walk during the day when you start your day out right.
Reason #2 To Hit The Gym in the AM: You’ll Need Less Caffeine
Feel like you spend most of your day travelling from your desk to the coffee machine? Get up earlier and work out and watch your need for liquid energy decrease. Sure, you may still enjoy a cup or two—you may even need a cup on the way to the gym, but hitting the gym early in the morning will give you an added boost of energy and mental clarity without caffeine.
Reason #3 To Hit The Gym in the AM: You’re Ready for Work
On top of being more health-minded, you’ll find yourself feeling more confident after an early-morning workout. Big client flying in for a meeting? No problem. You just conquered a pre-dawn workout, showered all your sweat off, and ate a healthy, protein-rich breakfast. That little meeting is no problem, so bring it on!
Reason #4 To Hit The Gym in the AM: Nighttime Is Your Time
When Friday rolls around, your family and friends aren’t always understanding of your workout routines. They beg and they plead with you to skip your workout (just this once!) so you can join them for a party or a night on the town. Eventually, you’re guilted into doing as they wish. Put together enough of those non-exercise evenings and your commitment is in trouble. Hit the gym early in the morning, on the other hand, and you can have your workout and be social in the evenings, too!
Reason #5 To Hit The Gym in the AM: You’ll Stick with It
Nighttime fun isn’t the only reason you skip exercise. In fact, more often than not, a late night at the office or taking the kids to soccer practice does in your routine. So if you want to meet your goals in the gym, get started on your routine in the morning, before your day gets started.
Reason #6 To Hit The Gym in the AM: Your Body Thanks You
There are a lot of things that have to go right in your body to feel well and perform at your peak. You can help regulate a number of these processes by waking up at the same time each day and working out early. In fact, even if you’re not a morning person right now, within a few weeks of exercising in the morning, you will likely find yourself waking up earlier and feeling energised every day of the week, which enables you to do well at the gym or—on your off days, have fruitful mornings even away from the gym.
The main reason that you’re not happy with your weight is because of what you eat.
It’s hardly your fault.
Have you ever stopped to notice how many times you’re bombarded by food marketing each day?
Ads come at you from magazine pages, T.V. commercials, on websites and billboards, each boasting of cheap, convenient and tasty ways to cure your hunger.
The question “What’s for dinner?” has never been more complex than now.
Extensive menu options and large entrees have distorted your concept of a proper meal, and before you know it you’ve fallen into the trap of the chain restaurant, the drive thru, and the take-out line.
But wait – truly healthy eating is simple.
First you need to block out the blizzard of food marketing around you.
Remember that advertisers want your money, and they don’t stop to consider if the food they promote will expand your waist – that’s your job.
It’s safe to say that, with few exceptions, any food that you see marketed should be avoided. When was the last time you saw an ad for grilled white fish, steamed broccoli and a side of brown rice?
So what does truly healthy eating look like?
A healthy meal contains lean protein, fresh vegetables and a modest serving of whole grains.
Just as importantly, a healthy meal does NOT contain:
- Refined sugar / corn syrup
- Fried / fatty food
- Full fat dairy food
- Processed food with chemical additives
Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day. Try these healthy options:
- Scrambled egg whites, sliced tomato and whole grain toast
- Whole grain oatmeal, sliced fruit and a protein shake
- Homemade breakfast sandwich: Multi-grain English muffin with lean turkey slices and egg
It is important to plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you. Try these healthy options:
- Dark baby greens topped with chopped chicken breast and diced tomatoes
- Albacore tuna (packed in water), mixed with finely chopped cucumber over brown rice
- Homemade sandwich: Sprouted grain bread with lean turkey slices, lettuce, tomato and mustard
Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories. Try these healthy options:
- Grilled white fish, sautéed spinach and whole wheat couscous
- Baked chicken breast, steamed broccoli and brown rice
- Try the recipe for Chicken Quinoa Stir Fry below
While healthy eating is a huge factor in achieving your ideal weight, exercise is the other half of the equation.
Your exercise routine should be challenging and should be done on a regular basis.
Sometimes, your metabolism works against you even when you think you’re doing everything right. It’s time you took a good, hard look at how your metabolism really works.
Check out the metabolism myths below and then use your new knowledge to put your metabolism to work…
Myth 1: Metabolism Works from 9 to 5
Difficult as it may be to believe, your body’s metabolism does not stop working when you do. In fact, your metabolism works all day, every day. If it didn’t, you wouldn’t even have the energy to get out of bed in order to read this article. (You are out of bed, aren’t you?) Also the time of day that you eat isn’t what makes you gain pounds. It’s what you eat. So if you think you can get away with eating that quarter-pounder with cheese, bacon, mayo, and bun; a large order of greasy fries; and a 32-ounce milkshake without any consequences—just because you ate it at lunch and not late at night—think again! Eat smart all day long, have a healthy snack at night if necessary, and then sleep well, knowing your metabolism is doing its thing even while you’re catching some Zzzzs.
Myth 2: It Can’t Be Controlled
You’ve probably met someone who seems to be able to eat anything they want without gaining weight. You may have even dreamed of having such a metabolism. Well, there’s good news. You may not have the metabolism that lets you do that just yet, but you can work toward it. Help boost your metabolism by lifting weights, getting a good night of sleep, eating enough protein to power you through the day, and drinking plenty of water. Want something more than water? Here’s another smidgen of good news: a little caffeine in your daily intake will help you get rid of calories faster than going without. Just make sure your caffeine isn’t bathed in sugar and unnecessary calories.
Myth 3: Skinny People Have Higher Metabolism
Yes, a high metabolism can help you burn more calories than a low metabolism. But don’t let that fool you into thinking the skinniest people around have the highest metabolism. Quite the contrary. If the thinnest individuals had the highest metabolism, they would likely be dangerously underweight. As it is, when you are very thin, your metabolism will likely be lower, as there’s not much of you to burn away safely.
However, you shouldn’t grab the ice cream carton in order to put on extra pounds to up your metabolism. Instead, focus on adding muscle pounds via the weight room.
Myth 4: Getting Old Makes Your Metabolism Go Bye-Bye
There is a bit of truth to this myth. As you age, your metabolism will drop a tiny bit. Not enough to make a meaningful difference, but it does drop. Much of this decrease (again—it is almost negligible) is due to the typical muscle loss that accompanies aging.
Want to curb your body’s age-related drop in metabolism? Include resistance training in your exercise routine. As you age, keep up the weight training and you’ll keep your metabolism strong and steady throughout all the stages of life. In the event it does drop a little, you’ll be in such good shape you won’t notice.
Myth 5: You Can Eat Your Way to Higher Metabolism
Occasionally, the world is taken by a weight-loss idea that is so simple you’d be a moron not to give it a try. One of these recent ideas is that you can eat or drink certain things to boost your metabolism and lose weight with greater ease.
While eating peppers on a regular basis and drinking gallons of green tea each week offers some health benefits, it won’t do more than temporarily boost your metabolism. Approximately half an hour after consuming these supposed metabolism mega-boosters, the boost is over and you’re back to your normal metabolism. A normal, well-balanced diet is a much better option.
Feeling stressed? Most people are these days.
The past couple of months have been filled with new levels of stress as we’ve all dealt with the coronavirus pandemic.
But you don’t have to let stress get the best of you.
When stress is getting you down, you need something that makes you feel good and is good for you.
I’m talking about exercise!
Every time you exercise you increase your body’s production of endorphins.
In case you have forgotten, endorphins are responsible for those good moods you get into after a race and the pleasure you feel while chomping down on a piece of chocolate.
However, before you grab a piece of chocolate and skip your workout, remember the end result of each and choose which one will help you battle stress in the long run.
(Hint: It’s not the chocolate.)
Any and all exercise you do helps you fend off the effects of stress, in addition to all the other benefits of exercise: including but not limited to burning fat, increasing energy, reducing joint pain, regaining a youthful appearance…the list goes on.
My mission is to help each and every one of my clients achieve the body that they desire in addition to a low stress lifestyle.
Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.
Call or email today to get the body and stress level that you deserve.
You’ve probably heard that High Intensity Interval Training (HIIT) produces an afterburn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout.
Sure that’s sounds amazing, but is it too good to be true?
The Science of Afterburn
There is a scientific term for afterburn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout.
So afterburn is indeed real.
While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise.
Intense Exercise = Intense Afterburn
Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the afterburn period.
In order to get the most afterburn bang for your buck, you must push yourself to 70-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours afterwards.
Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity.
Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and an HIIT workout has more proven benefits than a steady state cardio workout.
I’d love for you to experience one of my intense, fat-burning workouts! Call or email me now to get started.
Want faster weight loss?
Then do a self-guided kitchen raid.
If your kitchen is stocked with the makings for healthy meals and snacks you’ll easily stay on track, even when those late-night cravings strike.
So what should you keep on hand and what should be banned?
Use this self-guided kitchen raid to help you sort out the good from the fattening.
Go ahead, grab a big box, print out the list below, and then head to the kitchen. When you’re done, take that box straight to the nearest food bank.
Let’s start with the fridge, which is essentially the heart of your kitchen. If you find something in your fridge that is on the “Donate this” list, then you know what you have to do. Get that box ready.
- Donate this: Beverages with high fructose corn syrup or sugar. Drinking calories is one of the quickest ways to gain weight, so quickly rid your fridge of any beverage that lists HFCS or sugar on the ingredient list.Replace with: Water. It is a well-known fact that most people are partially dehydrated, a condition that is harmful to your health and wreaks havoc on your weight loss efforts. Keep plenty of cold water on hand for proper hydration.
- Donate this: Fatty meats. It is important that you be selective about the meats that you eat. I may tell you that chicken is a great source of protein, but if you take that as a license to eat fried chicken everyday then the benefit of the protein will be lost in all the extra fat calories.Replace with: Lean meats. Skinless chicken breast, lean ground turkey, white fish – there are numerous choices when it comes to lean meats.
- Donate this: Fruit-flavored yogurt. I hate to break this to you, but that cute individually packaged yogurt is going to do more harm to your waistline than you think. More than 50% of the calories in fruit-flavored yogurt come from sugar. Check out the ingredient list and you likely find both high fructose corn syrup AND sugar.Replace with: Plain low-fat yogurt, Greek yogurt, or low-fat cottage cheese. If you love yogurt, then get the low-fat plain version. You can even chop up some fresh fruit and stir it in. Another option is to have a scoop of low-fat cottage cheese with chopped fruit on top.
This may be the most painful part of your kitchen raid, since most junk food ends up here. So take a moment to give yourself a pep talk before grabbing that garbage bag and opening your pantry.
- Donate this: Sugar-filled cereal. If sugar or high fructose corn syrup are listed as ingredients on your cereal box, it’s got to go. Sugar-filled cereal is basically another form of junk food, and will only add inches to your waist.Replace with: Whole Grain Oatmeal. There is a huge difference between instant, sugar-filled oatmeal and whole grain oatmeal.
- Donate this: Chips/Crackers. While refined chips and crackers are fun to munch on, the extra calories will quickly add up. Do yourself a favor by not allowing these into your pantry.Replace with: Almonds. The key to making this snack a winner is to practice portion control. Place a handful of almonds into individual bags for pre-portioned snacks.
- Donate this: Packaged Sweets. I don’t really have to explain this one, do I? Cookies and cakes and candies shouldn’t be a regular part of your diet, so keep them out of your house. It’s one thing to enjoy a dessert once in a while, it is quite another to routinely eat processed sweets at home.Replace with: Dried Fruit. When you want to munch on something sweet, turn to a bag of dried fruit. Make sure that you purchase dried fruit that does not contained added sugars.
Now march that box of off-limit foods to your nearest food bank and don’t look back.
It’s a great idea to raid your kitchen every couple of months as a way of keeping yourself on track.
Open up dialogue with your family members about the healthy changes that you’re making, and get everyone in on it.
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