Can you be THIN and Unfit?

We seem to accept the fact that thin people are healthy. It is possible to be lean and unhealthy just as it is to be overweight and and healthy. If you are exercising to lose weight, don't quit out of frustration or from lack of results...you are still reaping the benefits of physical activity such as, reducing blood pressure, stimulating bone growth, improving balance, protecting against injury, the list can go on and on.

Obesity is associated with bad health. When I look at lineman on a pro football team, nearly all of them are overweight, but I bet most of them can run a 40 yard dash in 5 seconds. These 300 pound men can run faster and are more fit than men half there size.

I'm not giving the ok to go ahead and disregard your body fat levels and just focus on exercise. The important thing is you should never quit exercising, even if you have not seen weight loss or it has slowed down. Not every benefit of exercise is visible from the outside! Physical fitness is the biggest deciding factor for good health.

What do you think...is it possible to be fat and fit, or lean and unfit?

Now, if this has motivated you to start exercising please contact me. I have many Boot Camps located in Concord and Mayfield.

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Join my 90 day weight loss challenge

Have a drink with me?

Now that I have your attention...I'm not talking about margaritas. Even Doctor Oz will agree that meal replacement shakes are an effective, easy way to drop pounds. . Protein shakes are designed to provide a maximal amount of nutrients in a form that is unlikely to promote body fat storage.

The right shake can boost your metabolism by 25%. And lucky for you I have done the homework. I have tried several protein shakes available! There are actually a few that you have to hold your nose to get them down. I have learned from my clients, if it taste bad they are not going to drink it no matter what health benefits it may have. Here are just a few that I have tried and are still in my kitchen.

When trying to lose weight, you can't skip breakfast. In fact, even if you do not want to lose, you should never skip breakfast. Your metabolism does not wake up until you feed it. So if you get up at 7:00AM and do not eat until noon, you have missed out on 5 hours of calorie burning!

I would like you to join my 90 day challenge. You can pick the program you want to follow for 90 days. The balance kit is only $49.00 a month for 3 months, hence the 90 day challenge. There are larger kits for those that have more than 15-20 to lose. These shakes taste wonderful! In fact my son says they taste better than McDonald's shakes. I make 3 of them every morning for my family. I feel good knowing they are off to a healthy start. Here are the 3 we had this morning. Mixed with almond milk, some ice cubes and a few berries.

Do you eat breakfast?

Join My 90 Day Challenge Here

CROSSFIT

So recently I started doing a new type of exercise called crossfit. That's me in the photo. This is not your typical gym. There are no cardio machines, nor are there traditional hand weights lying around. Sometimes these sessions even take place in the parking lot. The equipment is pretty low tech...a box (I've learned to hate this box), medicine balls and kettlebells.

Crossfit combines weightlifting, gymnastics and interval training. The idea is to do short WOD, this is a crossfit term meaning Workout of the day, (10-15 minutes) high intensity routines that are different each time. These workouts shock the muscles so they never get comfortable doing the same thing. And YES my body is still in shock after Saturdays workout!

The results can be weight loss, toning and oh ya, badly calloused hands are part of the deal. In fact my husband and son who both do the class with me, or should I say "I do the class with them", are missing skin from their hands.

These workouts have names too. You can google them and find out what they are. For example CINDY is 5 Pull Ups, 10 Push-Ups and 15 Squats. You will do AMRAP this is also a standard crossfit term meaning As Many Rounds As Possible in a set amount of time. So in 15 minutes you try to beat the other crossfitters! without having to use a puke bucket. At the end of 15 minutes I can't do another rep...not for money, a donut or even a margarita. I am spent! And I usually come in last, UGH!

There are some modifications but not many. For instance I am not ready, willing or able (not sure which) to jump on a 20 inch box, so I stack up two plates and use that for my box jump. I think it's a mind thing but I am afraid to jump up on the damn box. I want you to try it and let me know if you can do it. Stand next to a kitchen chair and jump onto it with both feet. It sound easy but I have not found anything in crossfit to be easy yet.

Do you mix up your workouts?

May Plank Challenge

JUST DO IT!

May Newsletter

Follow this link to see my May Newsletter that turn-signal.com created for me!

Newsletter

BIg Fat Lie!

You don't need a trainer to achieve maximum results.
A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It's a great theme for the magazine since it means you'll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success. All serious athletes have trainers.

• Real results are achieved with the guidance of a professional trainer.

If you have a goal you've yet to achieve then reach out to me.

Call or email today and I'll get you started on a program that will make your goals a reality.

Contact me!

Why Can't I lose Weight?

If there is one question that I hear over and over, this would be it! I obviously don't have all the answers, nor do I pretend to, but I have some great tips that might help answer this question for you.

The biggest reason for not being able to lose is Strength Training. Often people who can't lose do not do this. The more muscle that you have the faster your resting metabolism will be. If you have been Strength Training and the weight is not coming off, then you are not pushing hard enough. I was training a  women and she always wanted to do lat pull downs with 40 pounds. I moved the pin to 80 pounds and her mouth fell open. She said "I can't do that" (by the way I hear the can't word a lot too.) I told her "yes you CAN do it and you will do 8 reps". Well, yes she did do it, and I told her thats what all her reps should feel like. She was merely going through the motions of a work out and not struggling.

Eating mindlessly is another reason for not losing. A little here and a little there add up. I ask all my clients to use the site called Loseit.com. You can get an app for your phone or go on-line but either way this is a great way to track your food intake and exercise. Only about half of my clients are willing to do this claiming they don't have time. Once you get use to the site and have your food programed in there, it does not take much time. Just Do It!

Holding on to the treadmill. This is a pet peeve of mine. The body can not burn more fat if you are doing make believe walking. Instead pump those arms and get winded. I actually make my clients that want to hold on to the treadmill carry a weighted ball over their head.

Skipping Breakfast is another pet peeve of mine, especially if you work out in the morning. IF  your gas tank is empty, instead of burning fat, you may actually break down your muscle. And isn't that the reason you are working out to begin with, is to increase muscle? I eat a protein bar on my way to the gym at 6:00AM. If you would like to buy some let me know. These ones are from Slim & Fit cost $2 each and have 10 grams of protein.

Diet Soda. I love them too, but they tend to trigger hunger. Go for the water instead.

Tax season is over and summer is just around the corner. Now is the time to start exercising!

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