How To Stay Committed To Your Weight Loss Goals.
by thefitgirl on January 17, 2012
One of the most self-defeating thing a person can do is weigh themselves constantly. People become obsessed with the numbers of the scale. They want to shed weight, or bulk up to be a magic number they’ve created. The truth is that the scale is not the best way to see your improvement.
Since muscle weighs more then fat a simple scale does not accurately track your progress or give a proper comparison to the last time you stepped on. Water retention and time of day can also play a key role in altering the results. So what are you supposed to do? Well, if you are someone who likes to focus on numbers or facts to help motivate you, there are other personal statistics you can count on.
Focus on your cardio. If you like to run, step, spin, or row to try and lose weight then you can use the machine to your advantage. For example, you can set a treadmill to give you distance versus time. If you run outside then time yourself over a given distance like ten blocks or around the park path. Record in your workout journal how long it takes you to run that mile or visual distance and see how you improve over time. It’s a lot more impressive to yourself, and others, to say that you run a certain minute mile instead of you weigh so many pounds. Just remember in cardio that you have an added number to watch; your heart rate. A lot of machines have a built in monitor but a personal one is a great investment. They too can be calibrated to record and track your heart rate progress. If you have access to a heart rate monitor you can make it your goal to run that mile while staying in your target zone. Use deep breathing while you run to focus your energy and bring your heart rate down if you need to, or run faster and beat the last clock if you can! Keeping in your target zone is a great way to know that you are doing your cardio benefit and eating away at some fat storage.
To trim down your waist or bulk up some muscle a measuring tape is often a handy device. Caution that you are measuring with discretion. Often when measuring you don’t go over the exact spot, or you suck in or exhale air differently. The best way to check if your waist has gotten smaller is to try on a fitted pair of pants (as long as you don’t have a shrinking dryer). The best way to see how your muscles are developing is to use them. Now it’s not wise to lift a ridiculously heavy set of weights compared to your usual, but if you’ve been working steadily with the same dumbbells it might be time to upgrade.
Finally, flexibility is that thing you either have or don’t. But if you don’t you can get it. Sure it takes time and constant practice but those peaceful moments of stretching are good for your soul too. To check your improvements here you need to mostly listen to your body. Once you are warmed up get into your stretching poses and see if they feel tighter, same, or less tight then before. Flexibility, like your energy level, will fluctuate so be careful and open to some differences.
Keeping motivated by noticing all of your body’s changes is a great way to have a constant reminder that you are doing great things for yourself. People say to listen to your body when it’s sick, well listen to it when it’s healthy. You’re body is telling you that it can run up a flight of stairs faster, it can bend to pick things up without feeling a pull, it can carrying boxes effortlessly. The things your body notices are the things you should be motivated by.
Dear New Year’s Resolution, You Suck!
by thefitgirl on December 29, 2011
I admit, just a tinsy little bit that I may be cranky today. I’m writing this in-between Christmas & New Years, right when people start to reflect over their own lives and the lives of those around them. And I can’t help but proclaim that it drives me batty. Totally, unabashedly, certifiably nuts!
Why? To put it bluntly, why the hell do you need January 1st to reavaluate what works or does not work in your life? Basically, we play the denial card all year long and THEN at the stroke of midnight on a new calendar year, we decide only then that we need to change?
I don’t get it?
We blame the economy for our financial duress. Our parents for our messed up neuroses. Our SO for not living up to our expectations of happiness. Our friends for not validating us. We point the barrel at everyone but the one holding the trigger.
I gave up on goals a while ago. It’s just too much pressure to live up to. Imagine every day waking up saying, “I gotta do this” or ” I gotta do that”.
Actually, most of the people I know do this on the regular. Frankly, I find it exhausting and counterproductive. How can you really be living, if your life’s purpose is to cross off an extensive list of things to do, instead of just doing them?
Don’t get me wrong, I have a list a mile long of what I want to do and achieve, but I have no specific timeline of how or when to achieve them. And they don’t like magic, kick in on January 1st either.
I am fortunate right now, today! I don’t know what kind of year 2011 was for you; but for yours truly, it’s been one of best years of my life and at the same time one of the most challenging.
I continue to have a thriving business during one of the most difficult financial crisis the world has ever seen. I created this blog to help those that have a hard time staying healthy in a tempting world. Even though, the thought of writing -typing my thoughts frightens the bejesus out of me! My bootcamp turned exactly one year old a few weeks ago. I started with nothing but a little courage and one solitary person. Now, I have a small legion of loyal amazing people who come every week, month after month.
Personally, speaking I’ve grown up quite a bit too. I’ve had to break some very damaging habits, and own up to more than my share of emotional baggage. I’ve also had to let go -with love, some toxic relationships with friends and family. This year has also taught me, that love shines in the darkest places and in the most dire of circumstances. I think the biggest thing I’ve learned this year is that I really don’t know a heck of a lot, and that it’s OKAY!
Beyond these amazing things some of the small stuff that I accomplished are:
- I stopped mindless television watching, I actually went 90 days without watching television at all.
- I read fifteen books, including all of my favourite author’s.
-I lost twelve pounds and have kept it off without struggle, or starving.
-I started a stream of passive income, with my investment property.
-I am almost debt-free, and continue to put money aside monthly.
-I’ve learned to actually enjoy long cardio, forty five minutes to an hour regularly.
The best part of all, is that I managed to accomplish all of this WITHOUT any agendas, to do lists, or goals.
I hope that you have enjoyed this, and when you see the clock strike midnight on December 31st, and you start to reflect back on the past year and what you want for 2012, remember that it’s one day out of many and there are a ton of roads to get to the same destination. Cheers to an amazing 2012!
How to Get Lean, Sexy and Toned Thighs With These 4 Nutritional Tips
by thefitgirl on December 13, 2011
If you are determined to lose weight and start living healthier – becoming a member of a fitness boot camp is a great starting point. A good boot camp offers you a wide range of different outdoor workout sessions, and a good fitness regime, while at the same time helping you eat healthier and lose weight quick and easy. Boot camps often have recommendations from medical professionals regarding the things you should eat and a good reference list of groceries you should have stacked in your fridge.
If you are determined to look good, feel good and stay healthy – keep in mind that you will have to be focused, work out, and embrace a healthy living lifestyle.
In order to transform your body and make it look more toned, and better, you will have to start thinking about the food you eat. Here are few helpful tips which will help you lose weight, and achieve perfect nutrition balance while joining a fitness boot camp.
1. Start buying (and eating) natural, organic food – fruit and vegetables always come first!
Say goodbye to processed food, canned groceries and sweets and sugar coated food. They are not healthy and add weight practically by sheer ingestion. Instead, go to the aisle with fruit and vegetables and find groceries you like in this department. Those natural groceries are low fat, and are excellent for people who are on a diet, or in full training. Also, eggs, dairy products, meet and protein rich food must be on your shopping list, because they are easy to digest and will provide you with much needed energy. If you are in a training process in a fitness boot camp, you need to eat healthy food, which will keep you feeling full but still help you lose weight and avoid unwanted calories.
2. Healthy fats – learn about them, start buying food rich in healthy fats and enjoy tasty, healthy products
Fat free food is indeed main part of a good diet. But, keep in mind that fat is the essential part of our body, which means we can’t fully stop consuming them. There are healthy fats, which are harmful for our health and which need to be included into every healthy diet. Proper diet can and should include around 30% of calories, gained from healthy fats. Your healthy eating choice should include groceries such as: olive oil, avocado, nuts and almonds, fish products (including fish oil), mushrooms etc. If you stop eating fats, you will seriously harm your health and slow the diet and weight loss process you have started with. The best part of every boot camp is the fact that you can talk to a nutritionist or to a doctor, which will give you a helpful advice on how to eat healthy and maintain a good diet.
3. Food rich in fibres is very healthy and will help you restore your energy
If you decide to join fitness boot camp, that means you are determined to start a serious workout program. That also means you need to eat healthy in order to become fit and have enough strength for your fitness exercise. Fiber rich groceries are an absolute must, if you are undergoing a heavy exercise regime, because they will provide energy and strength to your body and muscles. Here is a list of groceries you should consume while working out: beans and black beans too, asparagus, peach, pineapple and other fruits and vegetables which are excellent for digestion and energy.
4. Eat five smaller meals on daily basis
If you are determined to lose weight, stay healthy and feel better while working out in a fitness boot camp, your food portions need to be adjusted to your new “fit” lifestyle. No more large portions, no more late night snacks and no more over eating. You should have 5 lighter meals, during the day. Three regular ones, and two small snacks (fruit plates are the best solution). Never eat right before training, because you might get sick. At least one hour should pass between your last meal and your workout.
Finally, if you are a member of a fitness boot camp, ask your trainer for advice on good healthy eating plan, and STICK to it. It will help give amazing results!
Check out my boot camp website if you are sick and tired of fat loss schemes that don’t work and you’re finally ready to go head-to-head with stubborn belly fat and dial in the “secrets” to the fastest way to lose weight in my Toronto Fitness Bootcamp.
Head Over Heels: Outwit Your Body To Being Thin, Healthy & Happy.
by thefitgirl on December 11, 2011
Could losing weight really be as easy as thinking yourself thin? If you listen to conventional wisdom the answer is a pretty solid NO.
Everyone and their cute Llapso can agree, the two components needed for permanent weight loss is more exercise and less food. Right?
Now, I’m not really all that conventional of a gal. But, let’s just say on the off chance that I haven’t completely fallen off my proverbial Lazy Boy for just a second. What if there is a missing link to this equation? I mean, if everyone just put positive thoughts forward for “thinness” wouldn’t everyone be at their desired size already? What if the big “secret” to finally winning the weight loss game started with the thoughts living, eating and breathing in your grey space?
Let’s do a comparison, I have a client, we’ll call her Jenny, cause well, that’s her name. Now, Jenny took all of three months from her initial phone conversation to actually come in to class. What was stopping her for three whole months? It wasn’t time, although she would be a pretty good contender for world’s busiest single mom with a full time job and two young kiddies waiting on her. Money wasn’t the issue either. So what was stopping her? You guessed it, her brain.
Once, she stopped tripping over her own Louis Vuitton suitcase of fears, she’s been on a massive weight loss streak ever since. After only two months, she’s down 18 pounds. Am I surprised? Hell no, this woman, TOLD herself that she had no other choice but to lose weight. She comes in, gives her all, picks my brain, asks what she should eat, what she should do at the gym. The woman follows me around hanging off me, like a kid with a snotty nose. And she does everything I say! Every day, no questions asked. If I said, “Jenny, jump around every ten minutes and say I’m crazy, I’m crazy” she would do it.
I have another client, she’s been coming to class since last year, and has lost a total of absolutely zero weight. Ooh sure, she’s managed to lose a few here and there, but always ends up right back at the same weight. And just like Jenny, my reaction is the same. I’m not surprised. Now, I don’t know what goes on in either of their head space, but I can tell you they both speak to me about the same issues and concerns VERY differently.
Jenny, is always positive, I never her see her not smiling, and has never not once thanked me at the end of class for whipping her butt. My second client, comes in…sometimes, if at all, is usually late, complains that she CAN’T do something, puts in minimal effort etc..And here’s the real kicker, will tell me after class, how she’s going home to polish off some wings and beer because her life is so shiite and she isn’t losing weight anyway! I’m an even keeled person, but seriously WTF?
It’s pretty simple, if you want to succeed at weight loss, you need to cut the mental fat running a non-stop marathon in your head FIRST!
All behaviour starts in the way we think. Get the right kind of thinking and the positive action needed always follows. A few gazillion years ago, King Solomon said: “As a man thinketh in his heart, so is he.” I think he was onto something.
So you may ask, “how do I get this mental fat loss thing going?” I’m not saying it will be easy, but it is the the simplest I’ve come up with. In Canada, we have these guards with funny looking smokey-bear type hats, called the RCMP. Anyway, what I do is I appoint one of these dudes or dudettes at the entrance of my mind. Sometimes I need back up, so I request two of them. These two guards are responsible for asking for identification, address, and next of kin for all of my negative thoughts.
Once, they retrieve all the information and log it (I don’t know where they log it, I’ve never asked) there is a very time consuming intake process, by which next of kin is contacted. Next of kin is usually one of three very closely related family members, either Frustration, Despair or Anger. By the time this has all taken place, my negative thoughts are so exhausted by all the questioning with no real end in sight, that they just get up and walk right out the door they came in. They’re a clever lot, I’ll give them that. On occasion they’ve been know to come up to the gate disguised as someone else, like Sadness, or Self-Loathing, but those guards are so good they just send them right back out on the street.
I’m not going to lie and say I just woke up one day and I came up with this strategy. It took me a good whirl around the block, before I even realized I was doing it. What it did do, slowly but surely was start to improve everything in my life. How about you? You may not think any of this could weight significantly on the outcome. But it does.
Hey I’d love to hear how you keep yourself sane and positive in a crazy world. What do you do?
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The 3 Absolute Simple but Highly Effective Ways To Lose Weight When You Don’t Have Time.
by thefitgirl on December 6, 2011
“How the hell does she do it?”
I was always astonished by how my Mom managed to keep us all in toe without runny noses or any hairs out of place. I grew up with two younger sisters -one fourteen years my junior, in a 890 sq. ft bungalow with a kitchen that couldn’t hold more than two people for ten seconds without someone developing an acute rage of claustrophobia.
Wait, this is just PART of my Toronto personal trainer secrets revealed...
There is SO MUCH MORE information inside my private insider vault...sign up for
the Fast Fat Loss Secrets Ecourse and lose your first 10 pounds today!