Are You Lazy?

March 17th, 2014 · Mindset

Ok so don’t get offended. I’m probably not talking about you, but I know a lot of lazy people.

21-day challenge at Sacramento gym for women

  • People who would rather have a root canal than go do a workout.
  • People who choose take-out over home cooked, every night of the week because it’s easier than cooking.
  • People who would rather spend time looking for that “magic pill” to and get instant results than put in the work.

Now let me be the first to raise my hand; I have lazy days for sure. [Read more →]

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One-Arm Total Body Strength Training Workout

March 4th, 2014 · Exercise and Fitness, Strength Training

Today I have a great video for you with a workout you can do while traveling, if you missed a session in-studio or if you just need an extra strength training session.

Unlike my most recent videos this is all about strength training. Putting on some lean muscle so you can burn more calories when you do cardio or when you sit at your desk.

So here it is:

[Read more →]

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2014 Is The Year Of….

January 15th, 2014 · Fat loss, Mindset

In 2014 I am going to talk to you a lot about getting stronger and getting faster.

In fact that is going to the focus of our work in our Sacramento fitness studio.

And if you are interested in losing fat and “toning” up then you’ll want to pay close attention because getting stronger and faster can make the fat loss and toning thing happen in a flash.

I know. I spent all of 2013 transforming myself and those are the main things I focused on.

You see I spent most of 2011 and 2012 doing squats to have a nice butt. Push-ups to have great arms. And I ran long distances to burn fat.

I stayed chubby. [Read more →]

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What You’re Really Eating (this is kinda gross)

January 10th, 2014 · Nutrition

WARNING: THIS IS GROSS, BUT YOU NEED TO KNOW IT.

Before the first detox in September I told you about pink slime; the unsightly chunks of sinew, cartilage, bone, fascia and other musculoskeletal system innards that are tossed into a centrifuge and end up in YOUR food.

Many people after learning about the pink slime swore off beef.fear

But it’s not that easy.

You see there is PLENTY of gross stuff in all kinds of processed foods.

For instance:

Flame Retardant–Laced Soda -The toxic flame retardant chemical brominated vegetable oil, or BVO, was initially used to keep plastics from catching on fire.

Scientists have linked too much BVO to bromide poisoning symptoms like skin lesions, memory loss, and nerve disorders.

For decades, the food industry has been adding it to certain sodas, juices, and sports drinks to keep the artificial flavoring chemicals from separating from the rest of the liquids.

Paint Chemical in Salad Dressing -Titanium dioxide is a component of the metallic element titanium, a mined substance that is sometimes contaminated with toxic lead.

The food industry adds it to hundreds of products to make dingy, overly processed items appear whiter.

Commonly used in paints and sunscreens, big food corporations add it to lots of things we eat too, including processed salad dressing, coffee creamers, and icing. [Read more →]

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What Your Typical Diet Is Doing To You

January 8th, 2014 · Fat loss, Nutrition

I hear this all the time: I can’t afford to eat “super-healthy” foods. Does it really make that big of a difference?

My usual reply: sure cheap white bread, big boxes of cereal and gallons of milk are pretty cheap but you’re going to pay for it later with your health.

The truth is that the average North American diet is a breeding ground for health issues and diseases.

I pulled this right from ajc.nutrition. org it states: In the United States, chronic illnesses and health problems either wholly or partially attributable to diet represent by far the most serious threat to public health:

-Sixty-five percent of adults aged ≥20 y in the United States are either overweight or obese
-More than 64 million Americans have one or more types of cardiovascular disease
-Fifty million Americans are hypertensive
-11 million have type 2 diabetes
-37 million adults maintain high-risk total cholesterol concentrations
-In postmenopausal women aged ≥50 y, 39.6% have osteopenia
-Cancer is the second leading cause of death (25% of all deaths) in the United States, and an estimated one-third of all cancer deaths are due to nutritional factors,
including obesity.

There is no mistaking, the average diet is truly detrimental.

Not to be a Debbie Downer but here are some more health issues linked to the typical North American diet: [Read more →]

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Don’t Get Carried Away…..

January 2nd, 2014 · Mindset

For years come January every fitness business in the world was telling you it was time to make a resolution.

But these days the trend is for everyone to tell you NOT make a resolution and I have to admit, I’m more in the camp of the latter.

Why? Simply put, you’ll most likely fail. [Read more →]

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Be Aware of Sneaky Liquid Calories (+recipes)

December 27th, 2013 · Nutrition, Recipes

I call these calories sneaky because they don’t fill you up, you can gulp them down in just a few minutes and if you’re not careful they can quickly turn into an unwanted
increase in body fat.

From champagne to cocktails, hot cocoa to eggnog,  all of the classic winter/celebration drinks are filled with sugary fat-storage encouraging calories.

So first, here’s a trick that reduces these calories: Slow down your consumption by drinking a full glass of water in between each calorie-filled drink.

This technique allows you to enjoy the tasty drinks of the season while keeping you hydrated and reducing your liquid calories by 50%.

Next, lets go a step further and reduce the actual calories in a couple of those drinks.

I saw these great recipes on FB the other day for a healthy Hot Cocoa and a Skinny Eggnog.

Unfortunately I don’t have anything for a low-cal champagne :( [Read more →]

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A Few More Food Pusher Comebacks

December 24th, 2013 · Mindset, Nutrition

Seems like food pushers are everywhere.

I got a lot of feedback from the women in my Sacramento boot camp  on the subject of dealing with the passive aggressive types (food push #1). And today of all days food is going to be pushed on you, hard.

And if it’s in your plan to eat it; go ahead and indulge guilt free.

But if your plan includes saying no to some things then you will need to be prepared for how to deal with a few more types of food pushers. Here is some more help: [Read more →]

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Fat Burning Mini-Band Workout

December 23rd, 2013 · at home workouts, Exercise and Fitness

I know you’re busy this week and you may be tempted to skip your workouts but don’t.

That is the perfect recipe for gaining 5 lbs before the New Year (yup it can happen that quick).

I  made a quick video of some moves you can, and even though I went to my boot camp studio in Sacramento ca you can do this same workout at home. All you need is your trusty mini-band. [Read more →]

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Dodge This Passive Aggressive Food Pusher

December 20th, 2013 · Mindset, Nutrition

This time of year it seems that everyone turns into a food pusher.

You know what I’m talking about…
Here, taste these cookies. I got you this tower of chocolate for Christmas. Here’s a dish that you have to try…I made it myself!

And just try to politely say “No. Thank you”….Girl refuse to eat cake.
For most food pushers that just won’t do.

Especially when you get this passive aggressive push:

Food Push #1: “You are obsessed with dieting. Just take a break today.”

This is designed to instill some guilt in you about the decisions you are making to improve yourself.

Why people feel the need to control others or make themselves feel better by making you more like them is always baffling to me.

You would think that seeing how committed you are to your goals would motivate them to set some goals and achieve them as well. [Read more →]

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