Happy Tabata Tuesday!
As you know by now, the tabata protocol is a solid and efficient way to shed unwanted weight. I have a special post to excite and inspire you today!
Shedding pounds and health aren’t always tied together. The creation of muscle increases the density of weight within an individual and can even cause a person to gain weight, given that they are building more muscle than they are burning fat. It’s important to learn the ways to lose weight correctly; losing muscle can be very harmful in its own right. Learn the tips and tricks to lose weight without losing muscle in this article.
An important part of proper weight loss is to eat at least three times per day. Skipping meals only lowers your metabolism and therefore causes you to gain weight, or lose it more slowly. Make sure that you eat a healthy breakfast in the morning and then another meal with a solid snack for the day.
In an effective weight-loss exercise routine, it can be very helpful to schedule your workouts as early in the day as you can. Exercising first thing in the morning provides you with increased energy levels throughout the day. It also helps your mood, because all day long you can be proud of the fact that you already got your workout done.
Ignore what your scale says. A lot of people find themselves easily discouraged when their scale does not indicate that they are making immediate progress. If you are exercising and dieting properly, just ignore the scale entirely. Keep up what you are doing. It might take a little while, but eventually you will begin to see results.
When you arrive at work, park your car as far away from the entrance door as possible. The calories burned by this extra walking every work day can really add up and help you lose weight faster. If you use public transport, get off the train or bus a stop before your destination and walk the extra distance.
Reduce the amount of carbohydrates that you eat throughout the day. Also do not eat any carbohydrates late in the afternoon or in the evening. You can increase the amount of good fat and protein that you eat to compensate for your lost calories when you cut out the carbohydrates.
Get rid of clothes that do not fit you anymore. Motivate yourself to keep the weight off by only buying clothes that fit your body now. Remove any clothes that are now too large for you from your wardrobe. You can donate them to charity or sell them for a tidy sum.
A key tip for anyone embarking on a weight loss program is to shift focus away from the number on the scale. Weighing oneself on a daily basis can seriously undermine weight loss efforts, because the normal fluctuations that will surely register on the scale can have a devastating impact on motivation and morale. A better strategy is concentrate on positive changes in body shape and muscle tone, rather than on actual weight in pounds.
Eliminate soda to lose weight. You would probably be shocked to know how many calories a day you are getting just from your sugared sodas. If you trade one super-sized soda for a no-calorie water instead, you can cut 400-500 calories. Multiply that over several drinks a month, or a week, and you can see how quickly that adds up.
Avoiding obvious anorexic behavior sounds easy but can easily tempt the amateur exerciser with its surprising results. Making sure to perform weighing tests with regularity and eliminating other factors can help regulate this behavior. Additionally, solid knowledge and application of the many other details listed in this article can help an individual realize their true progress into getting their goal body.
Take these tips and convert them into a winning strategy! Talk to you again soon!
Yours In Success,
Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.
To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.
Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.
If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!
When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.
When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.
Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.
It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.
A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.
These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.
If you have any questions, feel free to email me at email@example.com
Yours In Success,
Losing weight can seem like an impossible task to accomplish. Just thinking of starting a new plan or exercise routine can seem overwhelming. But with a little discipline and a healthy balanced eating strategy it is possible to achieve your weight loss goals. Finding a weight loss plan that you can stick to long-term is essential.
Occasionally it is perfectly ok to give in to a craving. Every now and then, reward your hard work by indulging in one of your favorite foods. But always remember to use portion control. Instead of reverting to your old habit of eating an entire bowl of ice cream or a huge slice of cake, just eat a small amount, savoring every bite.
To add variety to your eating strategy and enhance your weight loss success, keep an open mind about foods. Just because you didn’t care for the taste of spinach when you were a child doesn’t mean you won’t find it appealing as an adult. Try sampling healthful vegetables and fruits you’ve never eaten before and you might just be surprised at what you’ve been missing.
Don’t be afraid to give yourself pep talks when needed. If you are scared of looking stupid, then you are only holding yourself back due to a silly fear that is just nonsense. Give yourself a pep talk, regardless of where you are, any time you feel that you are slipping down a bit.
In order to lose more weight faster, add green tea to your nutritional plan. Green tea is known to increase metabolism. Studies have shown green tea to boost metabolism 4% without effecting heart rate. It also has small amounts of caffeine. Green tea has become widely available and reasonably priced.
Losing weight is not easy to do alone. To assist you to lose weight, it is helpful to have an accountability coach or exercise buddy; someone who can keep your company and keep you on track. Not only is having a buddy great for accountability, but it can also make it easier to do activities that you would not want to try alone, like going to a challenging new class at the gym.
When adopting a new eating strategy to lose weight, be sure not to starve yourself. Studies have shown that people who eat less and are thinner are shedding excess water before the body goes into starvation mode. This is counterproductive to the weight loss process. Be sure to eat plenty of fresh vegetables rich in micronutrients and lots of fresh seasonal fruit to maintain energy and to boost the immune system and metabolism.
If you overeat one day let yourself know that there is nothing wrong with that and it is not the end of the world. All you have to do is make sure to do a little more physical activity the next day to get off all of the calories that you consumed.
Do not be discouraged when you gain weight in any one week during your new routine. One reason could be that your gained more muscle mass than fat that you had lost! And that’s no bad thing at all, as more muscle means more calories will be burned. This is especially common in people that were very inactive or that added a great deal of exercise to their normal routine. There are other causes possible as well.
Grab a smaller plate. Even the healthiest foods can be bad for you if you eat too much of them. Using a smaller plate or bowl can help your brain tell you that your stomach is full faster, because your eyes are used to seeing larger plates. Take advantage of this to avoid over-eating.
A journal can be a very effective tool in your weight loss plan. Keeping a journal helps to make you accountable. It also lets you know what’s working (and what isn’t) during the journey toward your weight loss goal. Write every bit of food you consume in your journal, and every minute of exercise as well.
As was stated before, losing weight can seem like an impossible task to accomplish. It is easy to feel overwhelmed, but instead of feeling overwhelmed feel empowered. Find a weight loss plan that works for you, and make it a part of your life. As long as you stay dedicated, it is completely possible to achieve your weight loss goals.
If you find yourself looking for an accountability coach to help you on your weight loss journey, complete a coaching client application to see if we are a perfect match to work together!
Yours In Success,
Happy Monday to you!
I hope you had a great weekend and are ready to kick butt this week. I was a bit troubled over a conversation I had with a friend over the weekend about trying to lose weight and eating better. She was talking about a wrap that would allow her to slowly begin to eat better, but immediately be able to wear a dress she hadn’t been able to wear in over six months to go to a party. It left me no option than to tell her what I thought about her situation and to also write this post for you.
Salons, spas and affiliate marketing companies have been offering body wraps for years. Now they have become the newest way to lose fat. The truth is, you may lose weight and inches but the loss is temporary. It may last up to a week but the loss is entirely water weight and will be regained. This article will discuss the pros and cons of body wraps.
Exercise can be pretty boring. When trying to lose weight, make sure you have some entertainment during those long cardio sessions. Get a book to read or even an audio book to listen to. Create a music playlist that is fast and high-energy and will keep your body moving.
A vital step in weight loss success is understanding portion sizes. Get in the habit of reading the nutrition label before you eat or drink anything. As I always say, if you don’t know what it is….DON’T EAT IT! Although the carbs and calories may look fine at first glance, you will often be surprised to find that there are two, three or more servings in that one bag or bottle.
A great weight loss tip is to pack your lunch. No matter how carefully you make your selections, food choices at restaurants are always going to be higher in fat, calories, carbs and sodium than what you can make yourself. You can still treat yourself to a lunch out on occasion, but make a habit of taking your lunch with you most days.
It may seem hard to find time to exercise when trying to lose weight, but you can burn calories by doing your regular household chores. Vacuuming, washing dishes, and doing laundry are all regular chores that burn fat. Since everyone finds time to do housework, it is easy to do some exercise every day. If you are more ambitious, you can get a solid workout in first thing in the morning taking no more than 20 minutes.
A simple way to stay on task when it comes to weight loss is to have an accountability partner to do these things with you. Having a friend that is also eating healthier and exercising along with you can motivate you to keep going, even if its under the obligation of your promise. Also, this way, not everyone around you is eating the fatty foods you can barely resist.
Adjusting your bedtime ritual can help you be successful on your weight loss journey. Adding an extra hour of sleep time has been shown to help people make better decisions when it comes to the food they eat. Feeling more alert also helps to reduce stress-eating.
Try sucking on an ice cube as a means to curb a craving. This trick works well because the desire to eat is often sated just by having some sort of foodstuff in your mouth.
The benefit of a body wrap is really softer, smoother skin. During the treatment, you will sweat and remove some toxins from the body but, like water weight, the toxins will eventually return. Body wraps are probably best for someone who wants to look a bit slimmer for a special evening or weekend. Regular body wraps are not dangerous as long as you remain hydrated.
Do you want temporary and more expensive, or permanent and life changing?
Thanks for reading.
Ever wish you had the magic button to make the pain stop?
If you are not satisfied with the constant struggles of weight gain
as it relates to your type 2 diabetes, you are not alone. I see many
men and women obsessing over this and stressing themselves out with
Even though I am eating correctly, why am I gaining weight?
Why am I always tired?
What should I focus on to help me overcome my stress at work?
How can I keep myself mentally prepared to workout everyday?
Just us together, working and pushing through these pleateaus as I share
a three step strategy that I use with my private coaching clients that has
worked tremendously in their lives.
Ready to stop guessing about the next step? Click here to reserve your
spot for Weight Loss For Diabetics
Can’t wait to see you there!
P.S. This private webcast will last about about an hour because I want to
devote at least 20 minutes to a full-on Q&A. That means you can ask me
anything about my philosophy in training, business, fitness, or whatever
you can think of. So start jotting down your questions now, and don’t
forget to sign up.
P.S.S. I’m going to be giving away some goody bags – yes real physical
LaRochester Fitness swag – but you can only get it if you are on the
private webcast with me LIVE!
Yours In Success,
This went out today. Enjoy!
For immediate release For Further Information contact: Jeremy LaRochester Phone: 904-497-4472 email: Jeremy.firstname.lastname@example.org
Fitness Professional Vows To Help 1000 People Eradicate Type 2 Diabetes
Jacksonville, Florida Jeremy LaRochester, fitness professional and NESTA member has taken a bold move seldom seen in the fitness industry by challenging the pharmaceutical therapies utilized for diabetics. "No person suffering from diabetes has ever been cured of diabetes through pharmaceutical medications - ever." Jeremy LaRochester continued, "It's never happened in the history of medicine. However it has been cured through natural means and proper supplementation" Conventional medicine continues to insist that diabetes is incurable. The approach of the medical community is that of extremely toxic chemical medications and processed dead foods. Of this, Mr. LaRochester says this system, "simply doesn't work." Jeremy further states that big pharma and conventional medicine remain silent on the natural healing processes because it certainly does not enhance the greater agenda which is the bottom line. Utilizing what Jeremy calls a 90/10 rule of nourishment 90% live plant based proteins and 10% meats allows the body to heal itself to a great extent with additional supplementation. Jeremy adopted a vegan eating strategy at the age of 10. His father died when Jeremy was 9 from a heart attack due to complications from diabetes. Jeremy's older brother also suffered a fatal heart attack at just 34 years old - also related to diabetic complications. "It's at home with me. I've experienced up close and understand the devastating effects it can have on a family and children. I have two small children and I teach them the value of not just good fitness habits, but outstanding eating choices which translates into excellent eating habits as they get older. My goal of 1000 people to help eradicate their diabetes is small. I'm attempting to give someone their life back so they have years to share and do whatever with family and friends, or just themselves." "It's very unfortunate and sad that diabetics in some form feel like the medications being taken are maintaining them. They're actually causing further complications - such as severe liver disease. This is one of many untold truths that diabetes medications are well known for liver and kidney disease." For more information on Jeremy LaRochester and his mission to eradicate type 2 diabetes, visit www.larochesterfitness.com ###
How’s it going? I hope that you are having an awesome day! My challenge to you today is to start a new eating strategy without using an excuse to wait.
It’s easier said than done starting a new eating strategy that’s healthier. Finding out that it’s too complicated or not worth the trouble is what many people discover when they try to improve the foods that they eat. To help you get over this kind of problem I will be giving you some tips on how to make some improvements in what you eat.
It is important to not only take supplements to enhance your vitamin intake, but also have a healthy strategy that you eat on a regular basis. Although synthetic vitamins have some nutritional value, they are not as readily absorbed as the nutrients are from natural foods. Eating healthy food should be your number one priority in regard to getting essential nutrients from your eating strategy. It can help to fill in any gaps in your plan with high quality supplements. People that would need to take supplements, for example, would be vegetarians who would need additional B12 in their eating strategy. The idea is to eat nutrient rich food, and take vitamins to complement your plan.
It will be more economical and healthier if you can start preparing more foods at home. It’s easy to lose track of the calories in the food you consume out of your home. You will have all the control to prepare what you want and will know exactly what’s in it. You can choose to use sugar substitute rather than real sugar, for example. It’s a win-win situation for your body and your bank account! Spending a day cooking meals for the week can be tiring, but it will help you stick to not eating out. If there is one night that is open, take advantage and prepare multiple meals that day.
Including super-foods into your eating strategy is a good way of eating in a way that’s more healthy. Super-foods are simply foods that have a lot of nutrition. This means that to reap the benefits of them you needn’t eat them in large quantities. You can find them in supplement form, as well as in foods in the supermarkets or health food stores. Included in these are foods like avocados, blueberries and wheatgrass, juices like acai, noni and goji berry, as well as green foods like spirulina and chlorella. By doing some research you’ll find some other super-foods Even some fairly common foods like beans, nuts, and barley are a consideration as well. A healthy eating strategy will soon help you become a much healthier person, motivating you to keep eating in a nutritious way. Eating healthy, especially foods without sugar, will be a great change for many people and a habit that will be hard to kick. It’s well worth the effort, as you’ll soon look and feel a lot better.
Thanks for Reading!
If you would like more information or want to get started on your journey to better health, Schedule a phone consultation with me here!
Tell you what I’ll do, a schedule the phone consultation here and it’s free!
Schedule Free Phone Consultation
Yours in Success,
More often that not, what we typically think of as a “healthy” meal generally is far from it thanks to a LOAD of misinformation from the media and the food industrial industry! (FII)
Fortunately, as a subscriber to my blog, I’m always looking to empower you with current, research-backed information to help you make the RIGHT choices about what you choose to ingest — choices that will ultimately help you achieve your ideal body much faster.
For today, we’re going to help debunk some more nutrition misconceptions by analyzing a meal that a good friend of mine (we’ll call him Bob) truly thought was a great choice for someone trying to managing their weight.
The meal: A grilled chicken sandwich with a baked potato
Now, while on the surface that may look “pretty healthy” compared to a Big Mac with fries, if your goal is to burn fat (which Bob’s is), it’s definitely what we would consider a fat-burning DISASTER..
Why? Well, let’s take a look at the individual components of this meal.
First, when I dug a little deeper, I discovered that Bob’s grilled chicken sandwich is being served on regular ol’ bun…white bread. Heavily processed wheat, and even wheat in general, is one of the worst things you can consume while trying to shed unwanted fat. Even the “brown” versions of bread (wheat, rye, etc) are generally heavily processed — sneaky manufacturers just add food coloring to give them the “whole wheat” appearance so they LOOK healthier when indeed they’re not.
The basic rule for fat loss is to avoid bread — with the occassional exception of sprouted grain bread, like Ezekial bread, which contains no processed flour…or a high-fiber, true 100% whole wheat bread. Even then, I’d limit those items to twice a week.
Then there is the baked potato. And while Bob does enjoy his baked potato on the conservative side (without all the sour cream, bacon, and cheddar), with just a bit of butter it still packs 300 calories and over 60 grams of high glycemic, insulin and blood sugar boosting carbs. Add that to the heavily processed bun and in just one meal Bob is eating nearly ONE HUNDRED grams of what are some of the WORST carbohydrates possible.
A much better lunch option would have been grilled chicken with a medium sweet potato and a heaping serving of green veggies. Now, that’s not much different than his original grilled chicken sandwich and baked potato lunch, but it stands head and shoulders above it from a fat loss perspective.
Just a little lunch takeaway next time your out and about trying to be smart about what you eat in relationship to your fitness goals.
Have a great day!
Juicing extracts the best from fresh fruits or vegetables. Your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber.
It can also reduce your risk of many diseases including diabetes and cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.
And if you don’t enjoy eating fresh fruits and vegetables, juicing can be a fun way to add them to your eating strategy or to try fruits and vegetables you normally wouldn’t eat.
Here is my personal top 10 experiences I like about Juicing
1. I could think more clearly
2. I lost a lot of weight – about 20kg in 40 days
3. I found myself full of energy
4. I was more consistently positive and cheerful, no matter what come my way
5. I would wake up feeling sharp and well rested, even if I had less sleep
6. The juices flooded my body with so much nutrients, I rarely felt hungry
7. I also noticed a heightened sense of taste and smell
8. My skin started to glow, my hair and nails grew faster.
9. My immune function was at its peak, and I didn’t catch a single cold or get sick
10.The discipline of juicing gave me greater control over my appetite and boosted my will power in general.
If you have any questions about juicing or want to get started, leave me a comment or email.
Hey what’s up, recently ……..
several women have told me they eat more than their husbands and want some help?
If there is any question about it: Men are supposed to eat a little more than women due to higher muscle mass. But I usually just adjust the protein intake about 2 extra ounces.
Don’t be ashamed if you do eat more than your partner. It’s quite normal and there are a few things you can do to fix it.
I think there are several factors that cause the phenomena
“No eat, long time” Some women say they are just too busy to eat but I think many women tend to have the misconception that eating less is better so they take it up another level and try not to eat at all or skip meals to lose weight.
While this might have worked for you in high school and early college years, this will always cause you to gain weight in the long run and could damage your metabolism.
Lack of water intake- the mechanism in the brain that lets you know you are hungry and thirsty are closely related and most of the time you reach for snack foods (especially salty ones) when you are really just thirsty. Water is the medium for all biochemical reactions in your body including fat loss.
Stress- The American Physiological Association says Women are more likely than men to report that they eat as a way of managing stress (31 percent vs. 21 percent)
Similarly, women also report having eaten too much or eaten unhealthy foods because of stress in the past month far more often than men (49 percent of women vs. 30 percent of men)
Too many frozen meals- Frozen dinners are a common culprit lunch among women in the office. One of the main problems (other than preservatives, and being carb based meals) is LACK of fresh fruits and vegetables which expand in your stomach and make you feel more full. Processing depletes nutrients and preservatives can make you even more hungry.
If you’re going to eat frozen meals, do it rarely and make sure you accompany the meals with a salad or vegetables.
A few things to help you level out your hormones:
Eat every 3-4 hours. It doesn’t have to be chicken and broccoli every time but something small (Greek yogurt or almonds) will help you from getting ravishly hungry and over-eating at your next meal.
Drink water and then….drink some more. Easiest way to get in your water intake is use bigger bottles, its too hard to keep up with how many cups or bottles you drink. I recommend getting liter water bottles (drink 3 per day)
Workout for stress and don’t be a drama queen. Be proactive vs reactive. Don’t let your emotions control you, control them to your advantage.
Only use processed meals when its just the only thing around. Less the better.
If you are having trouble preparing healthy meals/ fat loss meals- email me at email@example.com
Helping Members get better results,
with sound nutritional habits.
Have a great day!