My 3 Top Belly Blasters

I can always tell when I've been eating too much crapola. My belly expands and my jeans get tighter! Since I have chicken sticks for legs, any weight gain goes straight to my middle. I hate that! And honestly, if I were to just keep eating junk, my legs would stay skinny and my tummy would just get bigger and bigger. I'd literally look like a chicken lady. Not good. Especially since diabetes, heart disease, cancer, high cholesterol, and hypertension run in my family. I really have to watch it.

So here's MY list of top 3 belly fat blasters. They REALLY do work. No magic pills or formulas. Sorry. There is no magic when it comes to your health. The reality is, you have to do some work. Sometimes it's easy. But, often it's not. However, the rewards far outweigh any momentary discomfort. Of course, you won't know for yourself unless you try. Honestly, don't just read the list, DO the list. Apply these principles and I promise you will see results. 

1. Sleep
Lack of sleep contributes to stress and vice versa. Most of my clients who battle the bulge usually aren't getting enough sleep. Lack of sleep can alter hormone production, affecting your cortisol levels. As a result, this causes insulin sensitivity which promotes belly fat big time! Also, when your body lacks sleep your biorhythms are thrown off, which triggers cravings for sugary and fatty foods. So please think again when you want to work late or have a movie marathon night. Getting 7 to 9 hours of sleep a night is one of the best things you can do to reset your body. For me? No problem. Sleeping is something I have down man! I love my sleepy time.

2. Interval Training
I had a client years ago who worked out two hours a day, 6 days a week. Funny thing though...he was toned everywhere on his body except for his belly. He was so frustrated and felt like he was banging his head against the wall trying to get results. First of all I told him to eliminate 2 of his workout days and cut his other workouts down to 1 hour. His body was obviously stressed and overworked, and he wasn't giving it a chance to recover. When your body is stressed, again cortisol comes into play, which translated to what? A fit man who looks 5 months pregnant. He was very doubtful about trimming down his workout regiment, but I urged him to take a leap of faith with me. In addition, I added training sessions that included interval training type workouts (short bursts of energy followed by rest). We did these twice a week, alternating days. As a result, he lost 20 pounds and 10% body fat. And after a couple months he found his 6 pack again, which he hadn't seen since high school!

3. Sugar
I have this love/hate relationship with sugar. I love it cause it tastes soooooooo good! And I hate it because it wreaks havoc on my body, not to mention my waistline. Honestly, if you truly want to fight belly fat, you have to eat 80% clean. And sugar is one of the worst diet sabatogers because it  increases appetite and fat storage along with reducing energy levels. Even consuming a teaspon a day of sugar can cause metabolic imbalance. Sugar consumption is a hard one to beat. The RDA doesn't recommend a daily allowance of added sugar, because frankly, none is best. However, they suggest 26 grams or less is acceptable. And even that is a toughie! So go purge your kitchen. Get rid of the semi-sweet chocolate chips! I did! I'm strong and I can do it! haha!

Meet Shokai! Her Success Story

I've had the pleasure of knowing and working with Shokai now for about two years. She is an amazing person who glows from the inside out. She exudes light and positivity, and you can't help but want to be around her. It baffles me that she was ever "self destructive," dark, and depressed, as she has described herself before. What a transformation! As you read her story I hope the biggest thing you'll learn from her experience is that she was able to lose the weight and keep it off when she learned to love and accept herself unconditionally. She did that BEFORE she lost the weight. One of the first questions I ask my weight loss clients is, "Will you be happy once you lose the [30] pounds?" "Uh.....I don't know. I hope." There is so much more to it. 

Years ago when I was in my 20's my therapist asked me, "Would you rather be fat and happy or skinny and miserable?" At that time I was struggling with bulimia and extremely obsessed with my weight. I remember thinking, duh, skinny and miserable! Seriously??! Did I really think that? Well, my friends I've come along way. Just like Shokai. And hopefully many of you. I've chosen rather to be Fit and Happy!!

With the New Year's Resolution season upon us, let's hit the iron while it's hot. I challenge you this year to be your own success story. Just like Shokai. Yes, this refining and polishing process is hard. But, find the will and strength knowing that so many people out there have conquered the weight loss beast. Learn from them. Get inspired. Get motivated. Get crackin!! 2013 is your year to turn the page and make those huge leaps forward.YOU CAN DO IT!!

My questions for Shokai:

    1. How long did you struggle with your weight before you were able to take it off for good?

I was tall and developed early so I was bigger than most of the other kids starting in 6^th grade. When I look at pictures I was quite thin but didn’t feel that way. I was active. On swim team and did gymnastics. I also started dancing in Jr. high and did it through high school. I was in a dance company in San Francisco my senior year. That was when my body image really took a dive. Being the biggest dancer was not fun. I was 5 foot 8 and only 135 lbs. And even though that was extremely thin for my height, I became bulimic. I remember my brother telling me once that I wasn’t fat. I was just “thick.” Uh…not helpful! When I went to college I put on a lot of weight. That is when I started my true battle with weight loss. In my 20’s and 30’s ,I “yo-yo-ed” between 145 and 180 lbs. I lost weight quickly after my first baby at age 27, but after the second one I just kept putting the weight back on. Finally, I was able to turn things around in my 40’s.
2. How many different diets did you try? Why did they fail?

I have done Weight Watchers several times and was quite successful while on the plan. I also tried Atkins, lost a bunch of weight, but hated it. (I don’t like meat that much.) Sometimes I would fast for a few days to “kick-start” things. I also tended to bounce from very healthy eating to emotion driven, compulsive eating. That was a great way to prove once again I was worthless. With this self-sabotage I was punishing myself for perceived character flaws. I think the “diets” ultimately failed because I was still unsettled, confused, and self-loathing. I was finally able to lose the weight for good when I started loving and accepting myself without limitations, without punishment.

3. What was the turning point for you?

About three years ago I was at my heaviest, 215ish. After another emotionally devastating summer vacation spent at the lake and the beach, I came home and joined a health club. I realized that I had no energy and was too ashamed of the way I looked to enjoy the time with my family. I wouldn’t get up and play on the beach with them for fear of jiggling around too much. I was not healthy or happy and I was brining everyone down. I also didn’t want my boys to have that as a role model for a mother, wife, or woman, an unhappy person just going through the motions. I decided I needed to make some changes. And I made those changes public to my family. We share a bathroom, so I put a spreadsheet with 12 months on it and a box for each day on the bathroom mirror. I wrote my weight in the first box and put in my weight each day after. I started taking group fitness classes at the gym and became more conscious of what I ate. I lost the first 40 pounds in 10 months, on my own!

After the first 40-pound lost, I reached a frustrating plateau and dropped out of the gym for a bit. After a couple months, I recommitted and started taking dance classes. One of which was a hip hop class taught by my trainer Melissa Garcia. I started training with her soon after. Melissa was fiercely committed to me as I explained my struggle with weight loss and my desire to get to my goal of 145. At the time I was 165+. Melissa created individualized weekly meal plans for me as well as workouts that would speed up fat loss as well as muscle strength. I was also taking Tamara’s Tamjams classes where she taught me to be more accepting, joyful, and peaceful about myself. 

After a couple months of working with Melissa, I lost 20 more pounds, 10 percent body fat, and 2 pants sizes. She also motivated me to run my first 5k!

4. What do you think held you back from reaching your goal the first few times?

I think it was all in my mind. I just put too much energy into negative thoughts, “what if I get to my idea weight and I’m not magically better?” What then? I needed to realize was that I should be good with myself BEFORE I could truly change my health and body. I had to really appreciate how the weight loss would affect my life. Being thin wouldn’t make me happy if I was the same self destructive, negative person I was when I was heavy. For me, I had to forgive and love myself NOW, so I could LET GO of the weight. Without dealing with those thoughts and emotions first I don’t think I would have been able to maintain the weight loss.

5. What motivates you to stay in shape now?

Well, first of all I feel soooo much better when I’m living a healthy life. I can go to the lake and have a great time because I feel confident with how I look and I have the energy to run, swim, and play with my family. My family looks up to me. Because I eat healthy and workout, they want to as well. I’m also motivated to stay in shape, because I’m tired of “restarting.” I’m finding the older I get the harder it is to get back in shape once I stop.

Plus, if I do get sidetracked a bit I know Melissa will be there to push me. This past October I participated in her Operation Lose It Fat Loss Challenge. Work was very stressful and taking over my life. I was starting to put on weight again and neglecting my health. “OLI” was the perfect program to keep me on track. Having Melissa’s unwavering support with her perfect mix of knowing when to be tough and push and when to listen and support helped me tremendously. I think one of the most successful aspects of the program for me was training with all the other participants. Working out with “the girls” was a huge motivating factor. They kept me honest and accountable. I also learned so much from them…their struggles, ideas, tips, and stories. We also celebrated our successes together and helped each other when things were tough. As a result of Operation Lose It, I lost 10 pounds of body fat, gained muscle, and increased my metabolism. Melissa made sure I was losing fat, not muscle, so the weight would stay off for good. I’m 44 years old and am in the best shape in my life!!

Me and my hip hop Halloween crew!!

Shokai and me far left

6 DON'TS Keeping You From Losing Weight

 

Merry Christmas all my "Bits and Bites" friends!! I hope you've enjoyed a lovely, joyful day. You deserve it! Tis the season to be merry, enjoying family, good friends, good food, and fun!! I've had a wonderful Christmas myself here in California with my Auntie and family. And yes, I've indulged a bit on some tasty treats:) But, tomorrow I'm back ON!!

So I had to have some reason to show off my chubby little baby buddha. Haha! Looking at this picture I can hardly stand it! He's soooo chewy! This was my son at 6 months. Asher is now 9 years old and resembles nothing like the picture above. I call him my "little bag of bones." I DO miss my little chunky baby, but am grateful that my son is now a happy, healthy, active little boy.

Still, I know my boy, as I've experienced myself along with many of you, will at some point in his life desire to lose weight (whether for health reasons or simply to fit into a smaller pair of jeans). Hopefully he and my daughter will retain and implement the healthy habits I've taught them. 

And if there is a time weight loss measures are needed, these would be the 6 DON'TS I'd tell them to DO. 

These 6 common DON'TS, if carried out over a prolonged period of time, can make you fat, if not sabotage your weight loss goals. For the New Year, I challenge you to cross at least one DON'T off this list. One small step forward my friends...

1.      Don't eat breakfast. You may think you're saving calories by skipping breakfast, but what you're really doing is turning on your "fat storing" button. When your body thinks it's been starved it will go into what's called "fight or flight" and hold onto fat, further slowing down your metabolism. Remember, just like a car needs gas to keep its engine running, your body needs fuel to run and function optimally.

2.      Don't get enough sleep. Research shows that individuals who get less than 6 hours of sleep a night increase in body mass and body fat versus those who get 7 to 8 hours a night. Also, a lack of sleep can add to stress, which further promotes weight gain.

3.      Don't eat enough vegetables. Most vegetables are rich in insoluble fiber, which helps digestion and pushing food through the digestive tract. High fiber foods, like veggies, require more time to chew, making your meal last longer and making you feel full longer. Most people don't get the recommended 3 to 5 servings a day. Just think the difference you can make when YOU do!

4.      Don't drink enough water. A recent study shows that "dieters who drank two cups of water before each meal lost 5 more pounds than a group of dieters who didn't increase their water intake. A year later,  the water drinkers had also kept more of the weight off."

5.      Don't eat enough. Food deprivation is a primary component in weight loss prevention and/or weight gain. Some people believe that if they severely restrict calories they will lose weight faster.  Not true. Starvation tactics do the opposite, stalling weight loss and even signaling fat storage. This is a big problem for many of my clients who don't eat enough. I can often tell they are "food deprivers" by this common side effect: an extra layer of belly fat around the midsection. Once I increase calorie intake (with clean and balanced meal plans) they usually start losing weight.

6.      Don't keep a food journal. When was the last time you tracked what you ate? You might be surprised to find that you actually eat more than you think. Meals aside, that handful of chocolate chips and nuts, 2 crackers, a spoonful of cheddar cheese, 5 strawberries, a piece of bread, and 10 peanut M&M's really add up! Journaling is a great way to hold yourself accountable. I have found that my clients who keep a journal versus those who don't have better results.

Fat Blaster Express Workout

Why is it that fat is only cute on babies? I mean, my babies were as fat as they come...20 lbs at 2 months! haha! I remember trying to pawn them off on people to hold, because all that dead weight killed!! But, dang they were cute and squishable... and extra chewy.

Most adults struggling with weight loss don't usually get the same reaction.  I remember after I had my second baby, a lady at church referred to me as "big boned," and then later as "quite chubby." Arghh! I  just gave birth to a person lady! Give me a break!

It took me a couple years to get the weight off, unfortunately. (I had an extremely high risk pregnancy where I was bedridden and on heavy medications for 9 months, which later prevented any immediate weight loss.) Til then I was plagued with "when are you due?" questions and "that doesn't look like you" when people saw my before prego pictures. Nice. Those were usually the days I felt "skinny."

Oh, well. Life is a journey isn't it? Although not always fun, you sure do learn a lot about yourself and what drives and moves you.

Soon after baby number 2, I didn't have a lot of time to workout. I had to learn to maximize the little amount of time I did have...which was usually about 30 to 45 minutes. This "Fat Blaster" was a typical workout I would do. (Although I didn't actually start doing higher intensity workouts until my baby was about 6 months old.) It helped me burn about 400 calories in about 30 minutes. Plus, it left my metabolism running high the rest of the day.  I incorporated this type of quick and hard routine about twice a week. After a 5 minute warm-up I would go in hard, sweating like a pretty little pig:) haha! It was awesome!!

So go far it. Kill it! I DARE YOU!!!!

1.  Try to get as many rounds as you can of this sequence in 15 minutes. 

     -   10 push-ups

     -   10 squat thrusters (aka squat to overhead military press); use heavy weights (10 lbs or more)

     -   10 squat jumps

     -   10 sit ups (back to mat, chest to knees)

2.  After a two minute recovery break (don't sit down, walk it off and get some water) again, do as many rounds as you can in 15 minutes.

     -   10 burpees

     -   10 reverse crunches

     -   10 bicycle abs

     -   10 power lunges (10 on each leg, 20 total)

record your number and next time try to beat it! Then, cool down and stretch.

YOU'RE AN ANIMAL!!!! GOOD JOB!!

4 Tricks to Holiday Sabotage

 

Treat season has officially arrived! And will continue all the way to Easter. Yay! Now I see where all that 135 lbs of sugar we consume a year comes from. Some of you probably don't have this love affair with Sugar.  But, if I'm keeping it real myself, I do!!!! 

So I need a plan of action...or do I? Do any of us? Come on, it's only 6 months out of a year. Life is too short, and don't we deserve to enjoy it? Enjoy the holidays. Milk them for all they're worth! Who's with me?! And no worries. Just make sure you stock up on sweatpants (a couples sizes too big. You need that extra room to grow!). They're a great way to hide those holiday rolls and cheese thighs. Nobody has to know ;) And if you're feeling a little anxious about what we're about to do, have no fear! I have 4 tricks (treats later!) that will help you enjoy this season guilt free!

TRICK #1:

On the day before the big party, don't eat anything. That way you can eat more that night! Just make sure you pack your pants with the expandable waistline. Even though fasting, then binging techniques are a surefire way to create excess bloating and then fat gain, you'll have the next 6 months to work it off!!

TRICK #2:

Since you're going to be "enjoying this holiday season to the fullest," why exercise? What's the point? Sure, you may be low on energy and feel blue sometimes, but hey! Cheer up! Just pop in a movie, put on those sweatpants, and enjoy a bowl of that carmel corn you've been craving but couldnt' have the first half of the year. You deserve it!

TRICK #3:

tivitiMake sure you have a weight loss plan in mind to jump on right after the holidays; because no doubt with the amount of food you're eating, and no exercise, we're talking about a double digit weight gain. But did I say that was a problem?! Not at all! Because, luckily your "bestie" lost 20 pounds last year in two weeks! On a 500 calorie a day diet. Sure, she's gained it all back. But, it worked, didn't it? Who cares if she lost muscle, gained fat, and lowered her metabolism. So what if these days she's practically starving herself to lose weight, but gains instead. That's her deal. That won't happen to you. Plus, all that matters is the here and now. You can't go back to the "traditional" approach of balanced nutrition and exercise to lose the weight. It takes too much time. And you've got to lose that weight quickly so you can be skinny in time for the next round of holiday festivities!

TRICK #4:

If you really are feeling guilty with all the snicker bars, eggnog, holiday rolls, and cheesecake pumpkin pie you're consuming, maybe you DO need to exercise. But, one hour a day isn't going to cut it. Try 4! Minimal. I can't guarantee it'll keep the weight off. It might work for a little while, but then you'll hit the fatigue and "body eating muscle" stage and you'll notice an extra jelly roll around your  midsection. But, it's OK,  as long as it keeps that number down right? The only thing is, after the 6 months is up, you still have to workout 4 hours a day or you will gain weight. Even if you're just eating lettuce and tomato sandwiches. Yep! You'll screw up your metabolism and throw your hormones out of balance, but you'll have the next 6 months to reverse time!

So what do you think? Tricks that have been proven to work. OK.... You got me. My "helpful" tips are all tongue and cheek; but do I work at a health club and scary as it is know people that believe these are real solutions!

But, here's what I REALLY recommend: 

1.     Don't go to a party hungry.  Have a small meal and two glasses of water right before you leave. Enjoy a small treat or two at the party.  And, who knows, because you ate early, you probably won't be as tempted.

2.    If you want to prevent holiday weight gain, you have to exercise. Simple as that. 60 minutes a day, 5 days a week. Include strength and cardio. Don't overdue it. Balance is key here.

3.    There are going to be lots of sugary temptations this season. You need to plan ahead. Keep your bag or purse stocked with healthy snacks: pretzels, craisins, almonds, apples, carrots, crackers, or string cheese. Eat snacks throughout the day, preferrably every 2 to 3 hours. Remember, if you're not hungry, chances are you won't overeat.

4.   Find someone you can be accountable to. This is huge! You're less likely to "slip" if you have to do a weekly weigh-in and report to someone. Also, myfitnesspal and Lose it are great apps to help you stay on top of your exercise and nutrition goals.

Any other tips? Would love to hear what works for you!

`

Guest Blogger: Meet Nicole!

 I had the pleasure of working with Nicole a couple years ago. She is the best! I asked Nicole to do a guest post, because her story is truly amazing and inspiring to me. I have met many people in my personal and professional life who have struggled to lose weight. It can be a deeply internal, emotional battle. But, there is hope! There is a way out! If anything, Nicole is your hope. She did it! She got to that place so many of you yearn to be. Sure, she failed a few times...but, she didn't give up. Her efforts and commitment paid off. Look at her now! Nicole is truly a beautiful person inside and out. She radiates because she is happy with the woman she is today. Go Nicoleeee!! Love you and miss you tons! You inspire me!

Hi everyone,
This was me before I shed my weight. At my heaviest I was about 268 pounds at 5’1” and my body fat percentage neared 50. I went on countless diets that worked for a short period of time, and then I got bored. I was the definition of a "yo-yo dieter" only I never got to my goal weight. It was hard to when you weigh that much and really don’t care how big you are. To be honest I wasn’t ashamed of my weight like everyone else was. I was overweight most of my life and went on so many diets that I can’t even count them. I did Atkin’s, Subway, Medifast, and some random shake only diet where the chocolate shake didn’t even taste anything like chocolate; and I even tried starvation for about a day. In the Fall of 2009, I started losing weight in a healthier way. I began by cutting down on foods I shouldn’t be eating, like Ben and Jerry’s or pasta. I also added more physical activity. I began walking more, and instead of playing Zelda on my Wii, I put in Wii sports or Active. I didn’t mind the exercise and even started playing basketball again. Pretty soon eating healthy food became easier. I love food, but I love cooking it more, so learning to cook healthy was an adventure for me. I was excited about the progress I was making!

On January 21, 2010 all that hard work went in the trash. That night I was watching "So You Think You Can Dance" with my roommate and celebrating the fact that I hadn't eaten from any Ben and Jerry’s for a while.That night my older brother called to tell me my grandfather was in the hospital, and he wasn’t going to make it through the night. Within an hour I found a flight for myself and my mother. Soon after, my brother called again. He told me that grandpa Joe had just passed away. Within 15 minutes after that call, I inhaled a pint of chocolate chip cookie dough ice cream. The binge continued that week at my grandmother's, as I ate everything but the table. The first day at grandma's I helped myself to two large portions of her famous chocolate chip ice cream cake. It was a slice for me and a slice for grandpa. When I returned home later that week I got on the scale and looked at the weight I had gained. I decided that it was time to get a little help. I found a fitness retreat in Utah, packed my bags, and was off.

-->                   On May 16^th 2010  I weighed 238 pounds , was 48% body fat and my pants were a size 24 extra tight. I finished my journey that coming January at 120 pounds, 24% body fat and a lovely size 3!!! While in Utah I took kickboxing with Melissa! (with a little hip-hop; of course this crazy combo was brought on by Melissa), Zumba, personal training, and therapy. In the midst of my journey, I took a brief 5-week break to Virginia and was paranoid about gaining weight. When I got back to the program, I was pleasantly surprised to get on the scale and see that I can lost 9 pounds during that time. I had done it on my own!! That was a big turning point for me. -->

Going through the the weight loss program was truly the most rewarding experience, and I wouldn’t change it for the world. I gained so many life lessons that I still use today. I still believe that a happy life is a life filled with healthy foods and enjoyable physical activity along with some time to relax. Now, when life throws its curveballs: when my great uncle gives us a health scare, or when I have to say goodbye to my little brother who went off to college, I call a friend or go for a walk. Although I'm tempted a bit, I don't go to California Pizza Kitchen and get the Tequila Fettuccini and dessert.

                  Today I am going to school to get my associates in Health Fitness.  I want to be a dietician.  Before I go back to school I plan on hiking 621.371 miles from northern Israel to southern Israel. I still weigh about 120 pounds and continue to cook healthy meals. And although I don’t have Melissa teaching me kickboxing, hip-hop, or TRX, I still find ways to stay active. I walk, run, and meet with a trainer at my gym in California. I enjoy yoga from time to time or swim in the ocean. I guess that is the life lesson and trick to it all, MAKE IT SOMETHING YOU LOVE! I now love being healthy and having the support and love of great people. Life is good. I know for myself I will NEVER go back to where I was.

This is me today. Happy to show off some skin!

Baby Steps to...Awesomeness!!

"The reason most people never reach their goals is that they don't define them, learn about them, or even seriously consider them as believable or achievable. Winners can tell you where they are going, where they plan to go along the way, and who will be sharing the adventure with them." 

-Dennis Waitley

The first step of setting any goal, health related or not, is having a desire to change. Then comes action. Any goal, big or small, will never be reached unless you do something. Doing is what gets it done! So if you're ready grab a pen and paper. If you haven't yet been able to fully articulate exactly what you want to accomplish, make two columns labeled short term and long term goals on your paper. Write a short list for both and then decide which you can realistically accomplish.

Here are some useful steps that might help you stick to it!  Good luck! Remember, you have the key to your success!

•  What do you want? Be clear and specific.
•  Believe your goal is attainable. Be realistic.  
•  Have daily reminders of your goals, ex. sticky notes on bathroom mirror or refridgerator
•  Create your action plan. What steps do you need to take to accomplish your goal?
•  Celebrate every small success, even the small steps you take leading to your goal.
•  Focus on one goal at a time.
•  Do at least one action a day on your list.
•  Find a goal buddy. 

"The major reason for setting a goal is for what it makes of you to accomplish it. What it makes of you will always be the far greater value than what you get." -Jim Rohn

  

Meet Dave!!

A few months ago I had the pleasure of working with Dave. A happy, go lucky, positive fella who needed help losing some weight. Here is his testimonial:

 "During my annual physical at my doctor’s this past March, it was decided that I was going to have to begin taking a medication to treat high cholesterol along with increasing the dosage of high blood pressure medication. I asked the doctor to allow me to try managing these conditions with diet and exercise in which he agreed and scheduled a follow-up visit in three months. At the follow-up visit in late June, the doctor admitted that he was very skeptical that I would be able to achieve success without medication, however he was astonished at what I was able to accomplish in that three month period. My cholesterol was reduced from 260 to 180 and my blood pressure was well under control.

  Melissa and her nutrition and fitness program helped me achieve my goals of losing 30 pounds and reaching a level of physical/cardiovascular fitness that I have not seen in over 25 years. Her approach to nutrition AND exercise has helped me lose double digit percentage body fat, strengthen my body’s core and increase muscle mass. I lost 4 inches off my waistline, 3½ off my hips, while increasing muscle tone. At nearly 49 years of age, I am now wearing clothes sizes that I wore back in my early 20’s. More importantly, I am healthier and feel great.

  The thought of getting back into the exercise arena after so many years (and pounds) was very intimidating to me, however Melissa removed that “intimidation factor” at our first meeting.  She has a genuine passion for helping her clients “get fit” and she truly enjoys seeing them reach and exceed their goals.  She is the best!"

      Thank YOU Dave! I have to say that his attitude toward the program really sped up his results. When I first met Dave he admitted that it had taken him about 6 years to truly commit to losing the weight. Now he was fired up and ready to go!! Because he was focused and driven he achieved his goals in 3 months! In and out! Snip, snap! Way to get it done Dave! 

      I say this so often to my clients, "Only you have the power to change. I am your guide. I am here to help, but only you can make it happen."  I believe that we can be our own worst enemies. Yet, we also possess the ability to be our own best advocate and champion.

      I challenge you today to be there for you! Like Dave, you can forge your own path and create your success story!

Dave before

Dave after

Stress Makes You Fat!

 

 

....Well, it can. At least if you don't get a handle on it. Remember the freshman 15? Haha! That's right. I'm probably talking to one out of 3 of you. Only I didn't gain 15 pounds... 25 baby!! Just seemed to creep up on me, and then one day, BAM!! I was putting on my jeans and thought something horrible had happened to them in the laundry, because they wouldn't budge past my hips. What?!!! I was only 6 months into my first year of college. Seriously!? How did this happen?

STRESS!!  Sometimes we adapt quite well to it, taking it in stride; other times, not so much.

Case in point? My freshman year in college. Even though I was excitedly anticipating my "independent woman" status, I didn't realize how difficult leaving home would be. I had envisioned a life with no curfew, kissing cute college boys, and writing my own checks. haha! I didn't really think about the late nights studying, no sleep, no exercise, too much Top Raman, 4 am cinnamon rolls, 18 credit hours, no money, no job, scary roommates, dysfunctional boyfriends, and missing home (go figure). I also didn't plan on gaining a fourth of my body weight in 6 months!! Up to that point in my life, I hadn't ever had a weight issue. Needless to say, this sudden weight gain left me completely stumped. It wasn't until years later that I understood what happened to my body. 

Have you ever heard of the hormone cortisol? 

When the body experiences stress it undergoes a variety of hormonal changes, including the release of adrenaline and cortisol. Cortisol, a hormone from the steroid group glucocorticoids, also known as the "stress hormone," is produced by the adrenal glands, which are located on top of the kidneys. Ideally, cortisol plays a key role in metabolism, helping to determine the body's best energy source--carbohydrate, fat, or protein. It also aids in your body's "fight or flight" response during times of physical or physiological stress. (Ever been in a situation where you get this instant burst of energy? Running a race, saving someone's life, watching a scary movie?) 

Unfortunately, cortisol isn't always so helpful under chronic stress. Now pay attention. This may be why many of you are struggling to lose weight. Even if you're exercising 7 days a week and eating all your fruits and veggies!

High cortisol levels have been shown to reduce testosterone in men and women, which leads to muscle loss. And when you lose muscle, your body's metabolism drops, because muscle burns more calories than fat. Once cortisol is released your appetite increases for unhealthy foods. Then fatigue sets in, which makes it likely you won't be exercising to burn off the junk you just ate. Not only does cortisol affect the number on your scale, it also determines where those extra pounds will find their resting place....Oh, it's everybody's favorite place. Wanna guess? That's right! "An elevation in cortisol levels has been shown to cause fat deposition in the abdominal area. A high amount of fat in the abdominal area has been correlated with cardiovascular disease, heart disease and stroke."

Not too pretty huh? Dang stress!!! Why you gotta be like that? At least you now know right? So here's a quick review of why that weight just won't go "buh bye" and what your body might be experiencing due to chronic stress:
                 
1.     Increased cravings, especially for carbs and fats 

2.     Increased abdominal fat
3.     Increased blood sugar and insulin, which leads to fat

4.     Slower metabolism

5.     Decreased testosterone, which decreases muscle mass

6.     Emotional eating to deal with nervous energy

So, you're probably thinking, now what? What's to be done so I don't keep beating my head against the wall?

Basically you have to free yourself from ALL stress....Just kidding. Being the realist I am, I'm guessing that's setting the bar a tad too high. Am I right? I don't think any of us are exempt from stress. It's part of life. Everyone has some level of it. Some have had lots of practice managing it while others are still learning how to deal. The good news is there are things you can do to ease the tension and find those triggers that get you flustered and out of balance. "By finding the root of your tension, it is easier to gain clarity on how to overcome them."

Here are some ideas to get you started. I believe they all have potential to help you create balance and calm those pesky nerves, so you can finally get those results:

1. Don't obsess over food. Find a meal plan or program that is satisfying and fulfilling.

2. Get enough sleep. People who get less than 6 hours sleep have 50% more cortisol in their systems.

3. Distract yourself. Find healthy distractions to disrupt the stress-eat-stress more cycle.

4. Get regular massages. People who do have lower cortisol levels.

5. Exercise at least 3 to 5 days a week, 20 to 60 minutes depending on goals.

6. Eat a healthy balanced diet – rich in fruits, vegetables, healthy proteins, healthy fats and whole grains – to keep your blood sugar/insulin levels stable.

7. Engage in relaxing activities such as yoga, meditation, deep breathing, watching a funny movie, reading, etc.

8. Avoid too much caffeine, alcohol and nicotine – which can further disrupt blood sugar and insulin levels.

9. Take a high potency multi-vitamin because stress has been shown to deplete important vitamins and minerals including the B-complex, C, Calcium and magnesium.

"The key to lasting weight loss is to find that middle way – the healthy balance – where you are not eating too little and you’re not eating too much. And when you do get off tracking – finding ways to make little adjustments; instead of big overcorrections – until your back where you want to be. This takes patience and practice, but is so worth it!"

 

 Lol! I'm so funny! Clever and sooo true!