Ditch the Plateau! (spring cleaning time)

March 20th, 2012 · Exercise and Fitness, Fat loss, Mindset, Weight Loss

A plateau is when you feel like you’re doing everything right but you’re not seeing the changes you expect to see on the scale or in your clothes. Basically you’re not progressing.

Sometimes it really is a matter of your body holding on to those last few pounds and you needing to pull out some tricks to get your body to let go of them. However in my experience working with lots and lots (hundreds!) of women I find that really there are just some things you need to buckle down on and clean up (usually in the diet) to get back on track and get over this “plateau”.

So since it’s now officially spring let’s do some spring cleaning of your weight-loss habits.

These are the top 3 areas that most of us aren’t really being as diligent as we can: [Read more →]

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My Top 10 Smoothie Recipes (and a contest)

March 16th, 2012 · Fat loss, Nutrition, Recipes, Uncategorized, Weight Loss

A couple of weeks ago I had a few clients in a row ask me for some good smoothie recipes so I compiled my top 10 and shared it with all my clients. There are some really tasty recipes in that little booklet like Chocolate covered cherries, Chocolate Peanut Butter, and even a Green smoothie that is delish. They are hearty and nutrient packed so these are actually meals in a glass.

I really enjoy smoothies for breakfast because I can cram greens, flax and chia seeds in there and start my morning off feeling great.

But today I was going into my website to pull down the recipe booklet and I thought of you all; my faithful readers and I decided to share it with you too.

 

So here it is: [Read more →]

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Healthy Brunch Menu

March 5th, 2012 · Nutrition, Recipes, Weight Loss

Yesterday I hosted the first of what will soon be a BBC regular; a Nutrition Brunch & Learn.

It was a nice morning, I led a special 9am Booty Boot Camp workout and then we did a quick setup and all sat down to a simple yet delicious brunch while I threw out some facts and tips and answered questions about nutrition and fat loss. I already can’t wait for the next one! [Read more →]

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Healthy Instant Oatmeal (video)

February 23rd, 2012 · Nutrition, Recipes

I think it’s safe to say that preparation is 80% of the battle when it comes to eating in a way that will help you reach your fat loss and fitness goals. Eating on the fly and grabbing things here and there just doesn’t work for most people for various reasons. The top 3 being:

1. Availability of healthy options that are in line with your plan

2. Once hunger sets in it’s hard to stick to your plan. The drive-through smells really good when you’re hungry!

3. Cost, eating out all the time gets really expensive!

So my mantra is to prepare, prepare, prepare!

You also need to prepare for being unprepared. [Read more →]

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Why Soda Is Making You Fat!

February 20th, 2012 · Fat loss, Nutrition, Weight Loss

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digitsget educated at Sacramento's Booty Boot Camp on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body. [Read more →]

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A Pre-Schooler Taught Me This…..

February 7th, 2012 · Exercise and Fitness, Mental Health, Mindset, Weight Loss

Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:

You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more →]

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Guilt Free Dieting

February 6th, 2012 · Exercise and Fitness, Fat loss, Mindset, Weight Loss

I hope this post-Superbowl Monday finds everyone content with their eating decisions from yesterday.

I don’t mean that you should have only ate healthy things.  Rather I hope you are content with the fact that you made conscious decisions of what you were going to eat, enjoyed it, and feel no guilt about it today.

I think we “dieting” women spend far too much time feeling bad about what we’ve eaten. Food becomes “good or bad” and let’s face it; except for those that are trying to get on stage and compete in a figure contest, the rest of us healthy minded but “real” women are going to eat those “bad” foods sometimes. What I often hear the next day is “oh, I was so”bad” I ate…..” . Well it hit me in the last few months that that mindset, the “I’m so bad” mindset, is way unhealthier than the food. I mean who wants to live in a constant state of guilt?

So here are 5 quick questions to ask yourself before you indulge in treats. I know it sounds like a lot but once it becomes your habit it takes about 10 seconds to think it through:

The first one can eliminate the need for the next four: [Read more →]

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Try This One Thing For 30 days (get leaner)

January 23rd, 2012 · Fat loss, Nutrition, Recipes, Weight Loss

In my line of work, the one thing I’ve gotten used to is people looking for that one little “secret” or “magic pill” to lose weight quicker……and while there isn’t a pill, there are definitely some tips and tricks that can speed the process along.

But there’s this one that is so simple and so effective but is often overlooked. In fact when I start to tell people how to do it they usually just start nodding their head like “yeah, yeah ok I got that, but what else?”

Sometimes I wanna grab their head, stop it from nodding and say : No, really pay attention, this is BIG and you’re just throwing it away!”

What is it? [Read more →]

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Something you need to know (personal)

December 30th, 2011 · Exercise and Fitness, Media, Mindset, Weight Loss

This may not sit well with you, but it’s something that you need to know, and so I’m just going to come out and say it.

See, the way I see it they’re insulting your intelligence.

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And I’m convinced they’re trying to make you fatter.

Every year at about this time all you see, hear and read about are people making the big three New Year resolutions – more money, quit smoking, and to lose weight.

Now, I don’t know the success rate of the first two, but as a fitness expert and someone who has helped dozens and dozens of folks lose weight and get in better shape, I can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed. [Read more →]

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How To Enjoy Your Favorite Foods This Weekend

December 20th, 2011 · Fat loss, Nutrition, Uncategorized, Weight Loss

If you’ve been using my Fat-Free December calendar I made for you then you know that this is the week you should try to shave a couple hundred calories off of your regular daily intake from now until this weekend. [Read more →]

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