Fit Bit Of The Day

Did you know that many of us our salt deficient. Studied have shown that people that cut salt and are deficient can develop thyroid issues. Salt is necessary for digestion, nutrient absorption, cell function and metabolism. Salt is a mineral and unrefined sea salt, rock salt and hymalayin salt are the best source of sodium and ionic minerals. It is important to use unprocessed salt in your diet. Common table salt is stripped of its mineral value. So keep the unprocessed salt in your diet.

Boost Your Burn #1: Track Everything

Counting calories, weighing out food portions, and keeping tabs on how far and fast you run isn’t the most exciting thing to do. But if you want to burn more fat, you need to do it. Without tracking your intake and outtake, you will never be able to figure out the weaknesses in your fat-burning program. Once you grow accustomed to keeping track, it becomes very rewarding when you have a good day. And since you live in the 21st century, tracking the amount of fat you consume and burn is made easier thanks to all sorts of electronic devices and apps. So make use of those that make the most sense to you and stay on top of your fat-burning game.

Boost Your Burn #2: Power Up with Protein

Every time you eat a meal, toss some protein in for good measure. Whether you go with lean chicken or beef, beans or lentil, or Greek yogurt, plugging protein into every meal helps your body stay full and fueled. When you keep protein in your system, it’s much easier to say no to whatever unhealthy temptation comes your way.

Boost Your Burn #3: Eat and Work Out

You don’t want to gorge yourself on everything you can shove in your mouth before working out, but eating a bit beforehand can work wonders. With a protein-rich snack 90 minutes prior to working out, you’ll find yourself to be more focused and better able to push your body harder and longer than usual, leading to faster fat burning success.

Boost Your Burn #4: Forget Your Weight

This may seem contrary to burning fat, but if you really want to turn up your body’s fat-burning potential, you’re going to need to ignore what the scale says. When the goal is burning fat and toning up, you’re going to want to add muscle, which weighs more than fat.

Boost Your Burn #5: Get Weighty

Since you read the last tip, you probably saw this one coming. If you want to burn more fat off your body, you need to hit the weights. That doesn’t mean you have to become a professional body builder or push yourself until you can bench press a small car. What it does mean is that you need to include weights and strength training in your routine a few days a week. If you’re new to lifting weights, reach out to me and I’ll assess your goals and get you on a program that’s just right for you.

Boost Your Burn #6: Go Green

It may seem like magic, but green tea is rumored to aid in fat burning. Actually, the connection between drinking green tea and burning more calories is well documented in research.

Boost Your Burn #7: Change It Up

Been eating the same stuff and doing the same workout routine for a few months? Not seen any fat melt from your love handles lately? Then your body may be asking for some variety. Changing up your exercise routine on occasion will work your body in new ways, forcing it to respond with extra fat burn. So if your fat loss has plateaued, variety will get the burn heated up once again.

Bonus Tip!

Want one more fat-burning method to get your body sleek and slim? Here it is: stop drinking fattening, sugary drinks! Whether your weakness is flavored coffee with all the goodies, sweet tea, or beer, these drinks pile useless calories onto your body, forcing you to have to work even harder to burn fat. Avoid this dilemma by going with water.

Remember that the most effective fat burn comes as the result of a consistent and challenging exercise program. Call or email today to get started on an exercise program that will change your shape forever!

Forget Past Failures

Please resist the urge to let past failures get you down. I don’t care how many times you’ve tried and failed to transform your body – and you shouldn’t either. What matters is that you’re motivated NOW, so let’s grab that momentum and get moving! The one and only way to reshape your body is with a combination of cardio exercises, a healthy diet, and the right resistance workouts. This is the winning combination that will see you through to your goal. If you’re serious about transforming your body then call or email today to set up a consultation with me

4 Things to do NOW to get ready for Bikini season

Spring break has come and gone and summer now looms on the horizon…and with it that dreaded moment when you’ll find yourself shopping for a bathing suit. Don’t fret, if you act now there’s still time to tighten up before hitting the beach.

Do these 4 things NOW to quickly get yourself into bikini shape…

1. Eat more Veggies

Your mom was right, eating vegetables really is a good idea, especially when preparing to shimmy into a bathing suit. Why? There are a couple of reasons. First, veggies are low in calories and high in fiber, which means that you’re filling up without packing on pounds. Second, the vitamins and minerals in fresh vegetables nourish your body and cut down on cravings.

2. Add Five Minutes

Each week, between now and your beach debut, I want you to add 5 minutes to your workouts. Just five more minutes. The slight increase from week to week will hardly be noticeable, but the extra fat burn will pay off nicely. Use these extra five minutes to do intense burst of exercise, such as burpees, squat to presses and walking lunges.

3. Double up on Water

Not only will staying extra hydrated help your skin to have a healthy glow, it will also speed up your fat loss efforts. Most of us are walking around in a state of chronic dehydration, which contributes to fatigue, stubborn weight gain and constipation. By drinking more water throughout the day, and by limiting your intake of caffeinated beverages, you’ll become healthier, more radiant, and sexier in that bikini.

4. Eat low Carb (after 4pm)

One of the easiest ways to drop a few inches around your waist before the warm weather hits is to eat low carb after 4pm each day. This means eating dinners that are centered around salads and vegetables rather than breads and pastas. If you simply must have your oatmeal or whole grain bread each day, then eat it for breakfast or lunch and give low carb dinners a try. Don’t forget that sugar counts as carbs, so skip that sugary dessert and try a grapefruit for dessert.

The results you achieve are equal to the intensity of your workout.

In other words, you get what you give when it comes to exercise and results.

If you simply go through the motions, while staying in your comfort zone, then results will always be a hope for tomorrow and not today’s reality.

So what exactly do I mean when I say intensity?

Intensity is a measure of how much energy you’re expending while exercising. The harder you push yourself, the higher your intensity. When you’re simply going through the motions of a routine, without digging down and giving it your all, the workout lacks intensity and your results will disappoint.

During your workout pay attention to how you feel. Could you be working harder? If the honest answer is yes, then step it up a notch. It’s worth it…

In addition to seeing awesome results quickly, there are two more benefits to bringing up your exercise intensity.

The first benefit is that when you bring the intensity you’re able to shorten
exercise time. This means less time spent sweating away in the gym and more time
doing the things you really love. All while getting even better results than
with longer, low intensity workouts.

The second benefit is the after burn that you’ll experience after an intense workout. Simply put, this means that your body will continue to burn extra calories long after you have finished
exercising. Talk about supercharging your results! Just imagine how quickly your
body could transform when you begin to harness the power of exercise intensity.

One thing to remember – it’s important that you never sacrifice proper
form in favor of intensity. As soon as your form starts to be compromised,
reduce your intensity to where proper form is achieved.

I’m here to help you transform your body (and your whole life!) through the power of fitness.

A healthy diet includes about 1,500 calories a day, or less if the person is not active. You can lose weight if you consume a 1,500 or less balanced diet and limit the amount of sugar to 10-15 teaspoons per day.

To figure out the amount of sugar in foods, look up the grams of carbohydrates in processed foods, usually given per serving. Subtract the grams of fiber in the serving and divide the remainder by 5 to get the teaspoons of sugar.

Fat Intake- A balanced diet should be less than 30% fat. To calculate the percentage of fat calories in processed foods, as most labels only include fat grams. To determine the fat grams. Divide the number by the total number of calories in your dietary intake to get the ratio of fat to your overall diet for that day. Multiply by 100 for you final percentage.

Protein in your diet- Take your ideal weight in pounds and divide by 2 to get the grams of protein you consume in a day. For example, 140lbs/2 = 70 grams of protein a day.

Exercise at least 2-3 day a week, get enough sleep, be passionate about eating a healthy diet, manage you daliy stress, and enjoy what you do, all these will prolong a healthy balanced life.

Fit Tip For The Day: Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

Fit/Food Tip for the Day: Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.