Tag Archives: weight loss

Stop trying to lose weight!

I get alot of emails from women who are trying to lose weight for a show or just want to look and feel better in their own skin…

But are frustrated because they are experiencing slow (or no) weight loss.

The reason why they may be struggling is because the scale is NOT the best way to track progress. Frankly, you should stop trying to lose weight!

I tell my clients to focus on their body composition.

The main component of composition is body fat.

Your body fat percentage determines your overall shape and size. Just 1% body fat reduction could mean 1-2 inches off your abs!

For example, my client Kieu started her coaching program 2 months ago.

At 126.8 pounds, she didn’t think her body fat could be over 28%—but it was.

Today, I wanted to share her progress to encourage you to rethink your goals and maybe even how you are training & dieting…

In case you can’t read the reports below, here’s her results:

-Lost 5.6% body fat

-Gained 3.8 pounds of muscle (Skeletal Muscle Mass)

-Lost 1.8 pounds

-4 inches off her abs!

If we had used the scale to determine results…

Kieu might have felt discouraged because she ONLY lost 1.8 pounds!

But when the goal is changing the shape of your body (composition)—measurements, body fat, and how you look are important things to monitor during your program.

Here are 4 tips that helped Kieu accelerate her fat loss:

1- Swapped out all processed meals for calorie and nutrient dense foods high in fiber. This kept her feeling full and reduced sugar cravings.

2- Followed a diet higher in protein to gain muscle mass (she gained 3.8 pounds of muscle). The more muscle you have, the more fat you can burn!

3- Structured her weights and cardio program to maximize the fat burning zone (its really tricky to do).

4- Tracked her calories burned vs. consumed. Kieu wore a HR monitor, tracked her workout calories, and logged her food online to stay within a NET range proven to melt the max fat!

I hope her success helps you see where you need to make changes in your overall plan and how you track progress 🙂

If you need help setting up a progressive program focused on losing body fat, schedule a complimentary call today.

7 Tips To Get Back to Fitness After The Holidays

 

If you are like me, you’re glad the holidays are over. Not because we don’t love that special time with family and friends but…
 

The festive atmosphere more than likely distracted us from our healthy routines. Now it’s time to get back on our fit grind! 

Before you head into the gym and try to pick up where you left off…

Here are 7 tips to get back into fitness after the holidays. You can use all or some of them to kick start your program in 2019!

Tip #1 Complete a full body workout to avoid extreme soreness. Instead of doing your normal body part split, hit all the major muscle groups with a few sets. The reason being is that focusing on just 1 body part will make you so sore the next few days, you’ll end up derailed again.  Doing a full body workout or circuit will evenly distribute the pain lol.

Tip #2 Don’t try to lose it all overnight. If you gained a few pounds over the holidays, don’t get too keyed up about it. Once you get back into the rhythm of your normal fitness routine, those pounds will come off. Give your body a few weeks to pull back from the excess sugar, salt, calories, and lack of training.

Tip #3  Get your sleep. The holidays can be very disruptive to your normal sleep schedule. Cut the distractions and wrap things up by a specific time to get in the necessary 7-8 hours of restful sleep.

Tip #4 Regulate your nutrition. No more loosey goosey eating on this and that like during the holidays. Go back to smart meal planning and prep to avoid aimlessly grazing yourself into extra pounds. Eating every 2-3 hours has been shown to keep your metabolism stoked and prevents overeating.

Tip #5 Stay hydrated. Water enhances your metabolism and many feel it can also curb your appetite. Drink at least half your body weight in ounces. It also makes you fill up faster so drinking a full glass before meals could help you stick to serving sizes.

Tip #6 Clean up the crap. If you still have peppermint bark and holiday cookies in the cupboards, dump them. Nothing will derail you more than having those food items in the house for you to drool over. Also say no to extra food and goodies still floating around the office. Misery loves company, don’t fall for it! Tell your junk eating cube mates hell naw, keep it moving lol 🙂

Tip #7 Get an accountability partner.  Putting your goals out there to someone else could be the key to sticking to the plan. You could find a workout partner to hit the gym with or someone you could virtually connect with to stay focused on the fitness process vs. the outcomes you desire.

Need more help getting back to your fitness goals?

Check out some ways I can help you!

Competitor & Non-Competitor Coaching <<<

Figure & Bikini Prep Plan <<<