Fitness & Wellness

Say Goodbye To Your Muffin Top

Say Goodbye To Your Muffin Top

If you don’t love your love handles and would prefer to travel lighter—without a spare tire, say goodbye to your muffin top forever and get ready to have the body you want. Whether you call it a Buddha belly, muffin tops or other colloquialism, it’s still just the accumulation of fat around your middle. It’s one of the worst places to carry fat and caused by hormones, which includes cortisol, a hormone created by stress. Even if you do spot exercises, you may not see the difference if excess pounds are hiding the improved muscle tone. Luckily, there’s a way to get rid of these and improve the rest of your body at the same time.

You need to start with a healthy diet.

There are all types of philosophies of when to eat, how many meals to eat and the number of calories you should eat to be healthy, but it all boils down to eating healthy in the first place and letting that take care of the problem. Eating healthy means pitching those Twinkies and processed foods out the window and instead making your meal more whole foods that are both lower in calorie and high in nutrition. There are some foods that tend to be better in helping to reduce these, such as high fiber foods, black rice and tea, just to name three, but they’re not magic and won’t work if the rest of your diet is junk. Learn to make smarter choices when it comes to food and you’re on your way to eliminating that belly fat.

Get an overall workout, not just spot exercises.

Of course you want to tone your abdominal muscles, but to get rid of muffin tops, you need to workout the whole body. Doing cardio isn’t enough. Cardio doesn’t take off fat rapidly, strength training does. Weight lifting will help you shed those pounds, while also strengthening your core muscles. What it won’t do is build bulky muscles in women. Because of hormonal differences, women would have to do special exercises and spend most of their time at the gym to get those results. Instead, you’ll build lean muscles and start to see those love handles disappear.

Burn off stress hormones.

Stress contributes to belly fat by sending a message to the brain to increase cortisol. Cortisol is used to raise blood sugar levels to get the muscles ready for fighting or running. It raises blood pressure and provides a burst of glucose into the system. While that’s good if there’s a tiger chasing you, it’s not so helpful if it comes from a traffic jam or a discussion with the boss. It accumulates and creates fat cells on the belly, which by the way, contain four times more cortisol than other cells. It also leads to insulin resistance and diabetes. The good news!!!! Exercise burns off the hormones from stress..

One scientific study showed that a diet that’s high in both sugar and fat increases abdominal fat.

Don’t give up all fats. Yes, I know I just said that a high fat diet contributed to muffin tops, but healthy fat, Omega3 fatty acids found in salmon and avocado, actually helps regulate hormones and eliminates belly fat.

Get plenty of sleep. Too little sleep contributes to the accumulation of belly fat.

Drink plenty of water. Water not only keeps you hydrated and feeling good, it helps cleanse the system and even helps eliminate water retention and bloating.

How To Get Out Of A Workout Rut

How To Get Out Of A Workout Rut

If you’re not looking forward to working out at the gym because it’s just too boring, get out of a workout rut and start having fun. You won’t benefit as much doing the same old workout year after year and frankly, it’s just too boring to spend your time doing that. There are hundreds of exercises and a huge number of different ways to exercise that you’re cheating yourself if you’re still doing the same old routine.

Have you found your workout isn’t effective anymore?

One reason to breakout and try something different is plateauing. Plateauing occurs when the body becomes too efficient. While efficiency is good on the job, it’s not good when you’re trying to get fit or lose weight. It means the body burns fewer calories and that means you don’t get the maximum results. When you’re constantly changing the workout, you keep your body constantly learning and you’ll see more dramatic results. So, not only do avoid boredom, you’re also getting more for your exercise time.

You need a wide selection of exercises.

Getting fit isn’t just cardio, so people who run as their fitness method aren’t getting a complete workout. Sure, they improve their endurance, but they still need to work on strength, flexibility and even balance to be truly fit. Strength training helps you shed pounds faster and among other things, it helps build stronger bones, while building lean muscle tissue. You need flexibility training to improve your range of motion to avoid injury. Balance keeps you from falling and aids in simple tasks, such as going up and down stairs. Limiting your workout creates incomplete training.

There are more ways to exercise in the gym and even more outside the gym.

Many women shy away from weights and things like kettlebells, but they’re not just reserved for men. Somewhere, someone assigned them an identity that linked them to men. Women don’t bulk up like men, which is a reason some women avoid them, but they miss out on the super results that can be achieved with weights. Walking, hiking, dancing, taking the stairs and biking are great forms of exercising that can be added to any workout program, as long as they’re no the only form of exercise. You need a complete training program for the best results.

When you get out of your exercise rut and vary your workout, you’re more apt to hit all the muscle groups in the body.

Switching your workout frequently is like sampling many different foods at the buffet. You’ll often find one that you like better, but enjoy all the others, too.

When you do the same routine repeatedly, you lose the fun from the challenge of conquering a new workout. Fun can keep you coming back to the gym.

Sticking with the same routine means you’re not progressing. You have to up the ante to get your body to the next level of fitness.

 Cold Healthy Treats To Beat The Heat

 Cold Healthy Treats To Beat The Heat

When the sun is at its highest, your first thought might be to grab a soda or guzzle an ice cream cone. While you should do yourself a favor and get something deliciously cold, it can be healthy and good for you at the same time. Here’s some cold healthy treats to beat the heat that you’re sure to enjoy. You can start with banana ice cream, which has banana, but absolutely not milk…sugar…or any other ingredient. It’s really easy and extremely yummy. Just chop up a banana to one inch circles, place it on a cookie sheet keeping each slice separated and put it in the freezer. I mash my frozen bananas until it’s ice cream consistency. It’s yummy and delicious,, while also providing an ice cream alternative for anyone lactose intolerant.

Make delicious fruit sorbet.

Fruit sorbet can be made with almost any fruit, although some fruit is not nearly as sweet and may need the addition of other fruit. Cut up chunks of fresh fruit, place them on a cookie sheet to freeze and prevent them from sticking together in the process. Freeze them overnight and them put them in a blender that crushes ice. It won’t take long before they’re a smooth creamy sorbet. To get an extra shot of sugar to combine with less sweet fruit add these sweet fruits, persimmons bananas, grapes, mangosteen, papaya and jackfruit.

Fresh fruit popsicles will have the kids begging for some too.

You need a Popsicle mold and some sticks to make these, but the rest is a breeze. While this recipe contains strawberries, kiwis, blueberries and raspberries, experiment with all types of fruit. Cut one peach into ½ inch slices (this will make about a half cup.), add ½ cup each blueberries and raspberries, ¾ cup finely cut strawberries and 2 kiwis, peeled and cut into quarter inch slices. Mix the fruit well in a bowl and put it in the Popsicle mold. Pour in no-sugar-added 100% white grape juice to fill in the gaps, You’ll need about 2 cups of it. The last step is to add sticks and freeze. They come out beautiful to look at and yummy to eat.

Make fresh fruit and fruit juice slushies.

Making a slushie doesn’t require hardly any time, but it does require a lot of time but it does need a blender. Just throw in a cup of ice with a half cup of juice and blend away.

It’s ready to cool you down in just a minute. If you’re like me, you probably have some fresh fruit in the refrigerator, throw a handful in with the juice for a special treat. You can use almost any kind of juice and even substitute some of the ice with frozen fruit.

– Peel and chop cantaloupe into bitesize pieces or do the same with any other type of melon, including watermelon. Put it in a covered bowl in the refrigerator and grab a piece or two for a cool sweet treat when you want something sweet and refreshing.

– Keep bottled water ready to refresh you in the refrigerator. I love my water, so I diligently keep a container always ready in the refrigerator for a refreshing drink.

– Who says a treat has to be sweet. Chop celery and make a low cal veggie dip to have it ready in the refrigerator when you need a treat that is cold and low calorie.

– Peel and slice cucumber sticks and tomato wedges. Put them in the refrigerator. Drizzle a few with balsamic dressing when you’re ready to eat and it’s a low cal delicious snack.

Fit Into Your Skinny Jeans Again

Fit Into Your Skinny Jeans Again

skinny jeansEveryone has their own way of deciding when to lose weight. Some people go strictly by the scales, while others use their clothing as a guide. If you no longer fit into your skinny jeans, I can help change that and even help you get into smaller ones. It doesn’t take long to see a dramatic change in your overall fitness when you start my plan. In fact, the name tells the whole story, Burn It in 30.

You can choose to lose weight through dieting, but there’s a better way.

Getting fit and looking fabulous in clothing isn’t all about losing weight, although that may be part of it. Exercise and toning muscles seldom used is also important. When you workout, you build muscle tissue. Muscle tissue weighs more per cubic inch than fat tissue does. So when you build more muscle tissue, even if you never shed one pound, you’ll lose inches. It’s like comparing the size of a container that holds a pound of marshmallows compared to one that contains a pound of steel. The steel container will be smaller, just like your body.

Of course, losing weight is part of it.

When you exercise, you burn extra calories. The more calories you burn, the more weight you lose. By combining exercise with a healthy diet, you’re giving fat a double dose of trouble. You’re lowering your caloric intake and increasing your caloric output. It takes a reduction of 3500 calories to lose one pound. I can help you achieve that and more in just one week. You’ll see a huge difference on the scales and how your clothing fits in a very short time.

Eating healthy isn’t a diet. Diets don’t work.

That’s right, diets don’t work. I’ll help you learn how to eat healthier with sample meals that contain whole foods that are good for you. While you’re cutting your calories, you’ll be learning to make smarter choices that have more nutrition. You’ll learn to make substitutions that are healthier, such as using Greek yogurt as a substitution for sour cream. One thing is certain, people who love the new way of eating.

You’ll see your energy level soar. The more energy you have, the more you’ll do and the more calories you’ll burn. You’ll probably have time for fun activities and even the energy for them.

As you build muscle tissue, you get an added benefit. Muscle tissue burns more calories than fat tissue. That means you’ll boost your metabolism.

You’ll build your confidence level. Looking good builds both self-esteem and confidence.

You’ll improve your posture, which makes you look even thinner and helps clothing fit better.

No More Boring Cardio

No More Boring Cardio

boring cardioI have new clients come into the gym and say they’ve had problems sticking to exercise programs in the past. Either they were tired of boring cardio workouts or didn’t get the results they hoped for from the workout they were doing. After just a few weeks of working out at the gym with my program, they not only looked forward to each session, they saw quick results that drove them even more toward staying on track and maximizing results.

Each workout is personally designed for your needs.

No two people are alike. Some need more strength training while others falter in the area of flexibility. That’s just one reason I offer personalized workouts for each person. The workouts aim at improving all areas of need, strength, flexibility, balance and endurance, to help each person achieve their personal best. People with physical limitations may need their program modified to adjust for that need. I do that at Burn It in 30.

You’ll not only have a workout based on your unique needs, you’ll get bonus classes too.

I love to investigate all types of exercise and help you do it too. That’s why I provide bonus programs to keep it interesting. The programs vary widely and may include everything from the aggressive moves of kickboxing to mind quieting of yoga. They’re quick introductions to help you experience all the wonderful worlds of exercise available to you.

I made Burn It in 30 different, because it is different.

Some people avoid going to the gym because of the pressure they’ve experienced in the past to sign up for a year or even lifetime membership. At Burn It in 30, you only sign up for one month at a time. If you like it, then you can go another month or as many months as you like. I know you’ll get good results, so I’m confident you’ll stick with our program. You can even get a trial consultation and offer thirty minute trial classes, one week trial pass, and a one hour trial class to help you make that decision.

Enjoy working out with like minded individuals and supportive staff who make the experience more fun.

While exercise is important, so is diet. At Burn It in 30, you’ll get personalized meal plans to help you eat healthier and lose weight in the process.

We provide ongoing coaching and hold you accountable for your success. Accountability is often what’s missing from self-governed programs. It helps motivate you to stay on track.

You’ll feel amazing and have more energy than you ever dreamed possible in just a short time, plus you’ll look amazing too.­­­

It's Transformation Time

It’s Transformation Time

transformation timeWhen you hate to look in the mirror because you reflection doesn’t show the person you think you should be, it’s transformation time. It’s time to take charge of your life and change how you look, while also learning to love yourself no matter what your appearance. Once you start on my Burn It in 30 program, you’ll notice the difference in how you feel almost immediately. At the end of 30 days, you’ll be amazed at the difference the thirty days of devotion to the plan made. You’ll love the new way you look and be ready for more.

Loving who you are is important.

It makes you realize how important you and your health are, keeping you motivated until you see the change. Some people think they have to hate the body they’re in, but they don’t realize it’s the same body, only thinner, that you’ll have after the 30 day program. Loving yourself drives you to take care o your health, something that’s important for lasting physical fitness success.

Our program works you hard, but still within your capabilities.

The workout is tough and will wear you out, but in a good way. There’s loads of ways of being tired. Stress can wear you out, which is never any fun. Exercise burns off the hormones of stress and replaces them with ones that make you feel fantastic. You’ll see improvement after just a few days, with more energy than you thought possible. As you become fitter, you’ll be able to do a workout that’s more difficult, getting even better results.

What you eat makes a huge difference in your transformation.

Exercise is only part of the program. Healthy eating is another part. Healthy eating isn’t dieting. Dieting doesn’t work. Diets always end and then you go back to old eating habits that put on the weigh in the first place. Instead, I’ll show you how to make healthier choices when it comes to food. By the end of the thirty days, you’ll have created a new food habit that will keep you healthy and thin for the rest of your life.

Our program provides motivation and keeps you accountable for your progress. It’s easy to follow and specific, so there’s never a misunderstanding.

Your energy level will be immense by the end of the 30 days. You’ll find you want to do other active things with family and friends, such as hike, swim or dancing. That helps take off even more weight.

As you build muscle tissue, you’ll be boosting your metabolism. Muscle tissue requires more calories for maintenance than fat tissue does, burning more calories 24/7.

You’ll not only chase away stress with exercise, you’ll sleep better at night. That can help you stick to the eating plan without the need for sweets to sustain you.

Feel Your Best

Feel Your Best

feel your bestIf you want to feel your best and look fabulous, eating healthier and working out regularly is the best way to do it. Whether you workout at a gym or in the privacy of your home, it doesn’t matter. The key is doing it. Most of my clients don’t start before they come to the gym or use the online app because they don’t know the right type of workout to do and have limited experience in nutrition. Even if they found a good program, it was easier said than done sticking with a consistent program of exercise. Often they fell off the wagon quickly, going back to a sedentary life and old eating habits until they found our program.We provide the support and coaching to help you in all ways.

Being overweight or out of shape has it’s own set of problems. It doesn’t mean the person is lazy. In fact, it’s often the opposite. Many of my clients have a horrendous workload with the demands of both family and a job. They often put themselves last, not realizing that if they aren’t healthy, everyone suffers. Getting into shape not only makes them feel fantastic, it boosts their energy so they get more done faster and have more time for their family and themselves.

We not only help you with food plans specifically for your needs, we teach you how to choose healthy foods.

I’m like many of you. I’ve been on some crazy diets that simply starved me without providing lasting results. Either weight loss didn’t occur, or when it did, I went right back to old eating habits and regained it. Sometimes, I even gained a few extra pounds. It’s only after I learned the principles of healthy eating and the right types of foods to eat that I ended the yo-yo dieting forever. While our program provides a meal plan, it’s just an aid to help you learn how to eat, not a diet. You’ll find that you won’t feel hungry, but the pounds seem to drop off fast. You’ll even feel better after meals and all have an abundance of energy. These are real foods that aren’t hard to find in stores, so you won’t spend a bundle on groceries. You won’t have to make separate meals, since your family will love them too.

Exercise is a key element in a healthy lifestyle.

Living healthier and longer is the ultimate goal of most people. One of the key elements to help you do that is a program of regular exercise. One study showed that for every minute you exercise, you get 7 extra minutes of life. That extra time is healthier too. Within a week or two of working out, you’ll feel the difference in your increased energy level and notice that all tasks are easier. Regular exercise is helpful in lowering your potential for serious conditions, such as diabetes, high blood pressure, osteoporosis and cancer. It can help reduce the pain from arthritis, back pain, lower blood sugar and is better at reducing the bone loss of osteoporosis than some medicine. Some studies show it may even add to bone density.

Weight gain and lack of exercise can occur for emotional reasons. No matter what your reason, I can help you get the right mental set to help you on your journey.

Being accountable isn’t a punishment but a help. We all need to answer to someone besides ourselves to achieve a goal and find the best method to accomplish it. We provide a weekly consultation to help us help you.

At first, just like anything new, sticking to the program will be tough, but we’ll help you stay on track. After you notice how great you feel, you’ll look forward to every step you take toward good health. We’ll be there to celebrate with you.

You’ll love the comradery and support from the rest of the group. It’s another reason our program works.­­­