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Fatal Flubs on the Journey to FIT...* Great Article

Friday, June 24, 2011

Great Article! Just thought I would share.... =) This was NOT written by me.

I love reading all the weight/diet/food/exercise posts on facebook. They are just a blog waiting to be written! The reason I only train women is because I feel so many women just simply have no clue when is comes to HOW to lose body fat and build the body of their dreams. It is no fault of their just don’t know what information to trust.

So why is what I am telling you right? Well, I guess results speak for themselves and I have about 300 women who finally “get it” and would be willing to tell you they did it wrong for so many years. Here are the big ones. The big NOOOOO’s!!! that I see women do all the time.

Gimmicks- Have you seen the new Kim Kardashian Sketchers commercial? Apparently she has ditched her trainer and now gets the body of her dreams by walking around in stupid looking shoes. Sounds amazing right? Wrong. She gets paid millions to tell you that Quicktrim and Shape-Ups work. They don’t. You know what works? REGULAR, HARD work and a clean portioned diet. That is it. The stomach flu is a great way to lose weight too, that doesn’t mean it will produce long-term sustainable results.

Eating diet food- Lean Cuisines, 100 calorie snack packs, Light and Fit, and sugar free jello are all diet missteps that are making you fatter. Nutritionally empty, but filled with crap and artificial ingredients, these foods are a waste of your calories and your money.

Instead, eat small portions every 3-5 hours of real,whole, foods. And don’t get me started on the sugar! That Gatorade you are guzzling during your Zumba class? Loaded with sugar.

What is real food? Food that rots. Food that has one ingredient. Food that was grown, or harvested by farmers, not made in a lab with scientists. Whole eggs, whole grains, vegetables, whole fruit (not dried or juiced), lean meat, plain greek yogurt, almonds, beans, grains like couscous, Bulgar wheat, quinoa, and whole grain pasta are foods that fill you, fuel you, and make your body look, feel and perform better.

Good food has calories too so you need to watch your portions!

Going on a diet at all- If you want to change, then you have to change. And a diet it a short term fix for a long term problem. Change the way you eat and change how much you eat, and your body will change. It will take time, but if you stick with it, 3 months from now you could be leaner, lighter, and feel amazing!

Using the calorie counter on the elliptical as a guide of how “good” your workout was- This is one of those that I just laugh out loud on. “Man do I feel great! Burned 500 calories walking on the treadmill!” Calories burned depends on how much you weigh, how much muscle you have, and how hard you are working. And the treadmill can only tell you one of those things. So you might THINK you burned 500 calories, but you probably burned about 20-40% less than that.

I actually hate when my clients asked me how many they burned. Who cares? Are you a sweaty beast? Can you barely lift your arms? Are you struggling to get up off the ground? Good! Then you earned the right to leave.

Using the elliptical at all- If you want to change your body, you have to challenge it. And unless you are warming up on the elliptical (and even then I don’t like it) before you throw around some heavy metal, than you are making a HUGE mistake.

One of the reasons men lose weight quicker than women is because they have more muscle, and muscle is your furnace. It is what burns the calories. So a 140 pound woman with 15% body fat is burning a LOT more calories throughout her day than a 140 pound woman with 30% body fat. Build muscle, burn more.

The only way to build muscle is through strength and resistance training. So pick up some weights and get lifting. And those weights better weigh more than your handbag. In fact, if they are pink, and you can do 20 reps, they are too light. Take that Tracey Anderson.

It has to be HARD. You should be struggling. You should be breathing heavy. It should be very challenging. If not, trade up for something heavier.

Expecting overnight results-One week of hitting the gym hard and eating salads for lunch and you lost a pound. So you skip the gym and eat ice cream. Big mistake.

It takes a 3500 calorie deficit to lose one pound of body fat. And fat is what matters. Who cares about water weight. Yea, you are lighter after a night of boozing, but that doesn’t mean your jeans fit any better. Keep doing the right things, week after week, month after month, and if in a few months you are STILL not seeing changes, re-evaluate.

Quitting quickly- This goes hand in hand with seeing overnight results. Rome wasn’t built in a day, and neither will a chiseled, lean, strong physique.

Weighing yourself every day- Hormones, water retention, time of the month, a big meal, all play a part in our weight. Once a week weigh yourself- NO MORE. If you have fat to lose, and the scale is not budging, you are doing something wrong. Stop making excuses, and change something.

Focusing on a “goal weight”- Muscle weights more than fat. So if you are working out with weights for the first time you might actually gain weight. So what? Your body will look better, feel better, take up less space, and perform better. I would rather be a 130 pound size 4/6 with a shredded middle and cut arms than a 130 pounds flabby size 8/10 with no muscle. Wouldn’t you?

NOT lifting weights- Get off the elliptical, cut back on Zumba (gag) and start picking up things that make your muscles burn, your arms shake, and your sweat flow.

But be sure and work with a qualified trainer to teach you proper form or you could hurt yourself. What is qualified? NOT an accountant turned Crossfit trainer, or a substitute teacher turned globo gym training god after one weekend course.

Training with the wrong people- I recently had a very thin client show up to bootcamp with 2 pound weights telling me she wanted to lose ten pounds. I had to fight back my laughter as I told her we don’t use 2 pound weights here (her large handbag weighed more than her weights). I also fought back a disturbed look thinking she needs to GAIN ten pounds of muscle, not lose ten pounds of fat. She told me she works with a trainer at a globo gym that I cannot stand. After watching her struggle during class it was clear to me her trainer was, just as I expected, terrible, and obviously feeding her weight loss neurosis. My guess is this client had never lifted a weight over 5 pounds. Shame on that trainer.

You get what you pay for. Work with a qualified, experienced, reputable trainer who will NOT stick you on any machine.

So in summary. Work hard, really hard, really regularly. Eat real food, in small amounts, real often. Don’t eat crap, steer clear of sugar. Get off the treadmill and lift heavy things. Push and pull your body-weight. Stop stressing about each and every pound and try to ENJOY the journey to your best body. It will take time, dedication, discipline, and sweat. But if you really want it, it can be yours.

Published April 7, 2011 & Filed in Diet, Thoughts, Workouts


  Member Comments About This Blog Post:

ASHWILLDOTHIS 6/25/2011 7:54AM

    LOVE this article!! Thanks for sharing! I think I know what my problem is now lol

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JACARRENO 6/25/2011 3:10AM

    Love people who just tell it like it is and get you motivated to get off your butt and do what needs to be done w/o making excuses! Thank you so much for sharing!!

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CORINA81 6/24/2011 9:52PM

    Awesome article!! Thanks for sharing

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SPACE4ME 6/24/2011 5:00PM

    Love this article! Just the kick-in-the-butt I needed to get me back to lifting weights. Thanks!

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MEGSMILEY 6/24/2011 4:33PM

    What an awesome article- and bang on! Thanks for sharing. :)

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EPC 2 - Day 1

Friday, June 24, 2011

Well I am behind a day (what else is new! HA!) The new Extreme Push Challenge started yesterday (Thursday) but I will catch up! I also had to think of goals for this new round. I think the goals I have chose will be helpful throughout the summer.

Challenge #1 Description: A new 30 days means new goals! List your goals on your blog today and explain why you specifically chose them. If you are going after my model, this means you are choosing one nutrition goal, one fitness goal, and one organizational/motivational goal.

Why are these goals important to you? What do you think will change in these 30 days if you follow through on your commitment? What are some things you can do to make sure you are successful in accomplishing these goals? What are you going to do to make sure you finish this challenge? Who/what is going to be your accountability?


Nutrition: Stay in calorie range 26 out of 30 days. [ I chose this goal because now that it is Summer, I do not want to go off of my routine I have. I know I will probably be going out more often and I don't want to gain my weight back due to margaritas/happy hours. So I think this will keep me accountable and it is something I will stick to!]

Fitness: Jillian Michael's Ripped in 30 Days 6 days a week (1 day for rest) [ I chose this goal because I wanted to try Ripped and have heard alot of good things about Jillian Michaels' DVDS. So it was perfect timing!]

Motivation: Read each day for atleast 30 minutes. [ I chose this goal because I simply need to read more and probably will spend less useless time on the computer! ]


Nutrition: End of the year party today so I chose today as a splurge day. Mostly on alcohol but I now know I can't do that EVERY weekend with this challenge =) So I have used one of my days already. 1 - 4

Fitness: Did day 1 today I loved it!

Motivation: Read to the kids I watch but I really need to find a book I reading ;)
_ _ _ _ _ _ _

Any suggestions for books to read? I usually like biographies, self help, anything on eating healthy/fitness....please share :)

  Member Comments About This Blog Post:

CUTE_MIKEY 6/25/2011 3:58PM

  Summer goals are great! Those are really good goals, i also love reading! I recommend Unlimited by Jillian Michaels!!

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LAURALOU882 6/24/2011 10:23PM

  Great goals! I love reading too - I highly recommend The Hunger Games series as well as The Girl With The Dragon Tattoo
& the rest of those books. If you're into chick lit, I have a whole list of books I could tell you are really good too! And if you find anything worth reading, let me know too! I'm always looking for something to read!

My friend and I are also part of the No-Obligation Book Club on - you should check that out, too... Sometimes they have some pretty good books on there!

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MISSYSTAR1980 6/24/2011 5:00PM

    Great goals! You are setting the bar high for the summer! Nice!

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Day 30 of 30 Day Extreme Push Challenge - WE MADE IT!

Thursday, June 23, 2011

I can't believe I stayed consistent throughout this whole challenge! WHOA! I can't wait to start the next one (today). I am actually thinking about what I am going to change my goals to, if the set up is still going to be the same.

My Goals and Update!

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

Nutrition - Stayed in my range even though it was a weekday.
Fitness - Made it to the gym to run even though I was exhausted from babysitting for 10 hours. Yikes! I forced myself to go and I am so glad I did. I ran for 35 min and did back.
Motivation - keeping up with Chalene Challenge and I am failing on the cleaning.
* * *
Chalene Johnson’s 30 Day Challenge, Day 30 Description: You've made it this far. You have had a taste of what it feels like to organize your life to live by your priorities and to have a system in place to make continued and significant progress.

But how will you keep it going?

First, you're going to remember why it matters. You're going to keep paying attention to the progress you're making and will continue to be aware of all the positive changes you're seeing. It feels great, doesn't it?

Second you're going to continue to have a clear plan of what it takes to succeed. You'll break your goals into small bite sized pieces and will accomplish two steps a day.

And you're going to surround yourself with layers of motivation. You're alert to the benefits of audio programs. You'll hang around with the right people, participate in the right programs, read the right books and keep the right friends. You want to motivate yourself to be your best and so you will fill your life with the best!

You'll keep getting plenty of support. Teach your friends and family how to support and encourage you. You'll pick their brains for great ideas. You will continue to seek out growth in every area of your life.

List the many ways you plan to keep yourself accountable after today and how you will reinforce what you've learned.

Chalene Johnson’s 30 Day Challenge, Day 30 Answer: I am going to stay accountable by continuing these challenges =) they def help me alot. It is my push goal to stay healthy and keep the weight off. So I am going to do everything I can to put that as a priority in my life.

* One positive thing: I ran on the treadmill tonight and was able to run at 9:40 min/mile pace.

*One thing I am grateful for: One more day of "work" aka babysitting then Friday off ;)

  Member Comments About This Blog Post:

BARRONVC 6/23/2011 5:34PM

    Nice work, nail that shxx to the wall and find another challenge. You are good at it.

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BECKYBEFIT 6/23/2011 1:58PM

    Congrats on staying consistent; that is my biggest obstacle. Your success is so motivating!

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MISSYSTAR1980 6/23/2011 12:15PM

    I can't believe you went and ran at the gym after 10 hours of babysitting. That's hardcore! Good Job! Woohoo we made it! We are unstoppable!!!

Comment edited on: 6/23/2011 12:16:04 PM

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SPARKGIRL32 6/23/2011 11:39AM

    Congrats!!! You guys are so awesome!!! :) So happy we made it!

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SARSPARKS25 6/23/2011 10:29AM

    Way to go! That is motivating!

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Day 29 of the 30 Day Extreme Push Challenge

Wednesday, June 22, 2011

A day late...but here is the second to last day of the challenge!

My Goals and Update!

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

Nutrition - Well although not the weekend, today was the last day of school so I went a little cream sundae for lunch, happy hour for dinner. Not the healthiest choice!
Fitness - Skipped the gym today due to all the festivities, will run/gym tomorrow.
Motivation - keeping up with Chalene Challenge and I am failing on the cleaning. =(

* * *

Challenge #15 Description: You have almost made it! 30 days of remaining consistent with goals you have set for yourself! That is so amazing!!!! What changes have you seen in yourself over these past 30 days that have REALLY surprised you? How has your perspective on your goals changed since you began the challenge? Brag a little!! What accomplishments have you made in this 30 days? What habits that you've picked up are you going to continue with after this challenge is over?

Challenge #15 Answer: In this past 29 days, I have been more conscientious of the food / eating out choices I make at restaurants. I no longer think the weekends are "cheat time" and realized that eating healthy on the weekends is vital for my weightloss journey. This challenge also helped me to drink more water on the weekends, and pretty much continue my healthy regime throughout the weekend. As for fitness, my goal of running 3x a week has helped so much and kept me accountable for getting runs in. It also helped me not give up on running. However, I could have been more consistent toward the last week. I am def going to get two more runs in this week. As for the motivation, it is lacking. LOL. The Chalene Challenge went well but the cleaning did not. Yuck. I really need to make that happen now that school is out. I am VERY excited to start the new challenge on Thursday with new goals!

* * *
Chalene Johnson’s 30 Day Challenge, Day 29 Description: One final thing I want to clarify for you after yesterday's video....

Edit the minutia off your list. Don't fill your day with fluff. I know you have hundreds of projects you would like to get to. But if you focus on your success, building your business, getting that promotion and become the success that you are destined for, you'll be able to hire someone else to clean your garage, and organize your office.

Keep the painful stuff on your list. Successful people do the tough stuff. Average people run errands, play around on Facebook, go for coffee, they do THINGS... You take ACTION. Organizing your sock drawer can wait.... you have bigger fish to fry.

On to today's message...HOW!

Big dreams are a dime a dozen. A dream on paper with specifics and a deadline is a goal. The more specific your goal the more likely it will become your reality.

But how will you manifest all 10 items on your list of goals in the next 12 months?

Here's one of your actual messages to me: "Chalene....I've set measurable goals and i'm taking action everyday. But as this 30 Day challenge approaches the end...I'm starting to feel a little panicked. .In the next 12 months I've made a goal to pay of $12,000 in credit cards and have a great paying job.... but I'm not sure how I'm going to do this.

The problem is with the statement "I don't know HOW i'm going to do it." The world's most successful individuals don't make statements whey they're faced with a challenge. They ask questions. They ask HOW? How will I do this? Keep asking that question over and over again until you've exhausted a list of over 100 possibilities and take action of the top 10, but keep that list! Ask question upon a question...and assume no idea is too small or too grand.

Keep asking this question over and over again until there are so many options that you have so many possibilities success is your only option...

Chalene Johnson’s 30 Day Challenge, Day 29 Answer: I am going to succeed. How? By continually doing challenges like the EPC and keep health and fitness on the top of my priority list. If I miss a day or have a celebration, I will allow myself that. But other than that, I will be staying in my range and making sure I exercise regularly, even if it is simple at home stuff. I will continue my to do list and really try hard at succeeding at each of my EPC goals.

*One positive thing I did today: had 95 cal beer at happy hour instead of margaritas/martinis like all the other ladies :) felt good.

*One thing I am grateful for: SUMMER HAS BEGUN! =)

  Member Comments About This Blog Post:

SPARKGIRL32 6/23/2011 1:09AM

    Awesome job girlfriend!!

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MISSYSTAR1980 6/22/2011 6:41PM

    Wish I could have made it to happy hour! Way to go on the beer!

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KRITKRIT 6/22/2011 2:41PM

    29 days are killing it!

Way to stick with it!

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SANDRAAAR 6/22/2011 12:53PM

    WAY TO GO, GIRL!! :D

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L.A.PRINCESS 6/22/2011 12:52PM

    Great job! I'm so happy it's summer too! emoticon

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Day 28 of 30 Day Extreme Push Challenge

Monday, June 20, 2011

Ahh Day 28! I feel so good about this challenge! I am definitely doing the second round of this!

My Goals and Update!

Nutrition - Stay in my calorie range on the weekends / drink atleast 10 cups of water on weekends

Fitness - Continue to run 3x a week for atleast 30 minutes

Motivation - Organize my room/clothes and get rid of the clothes I won't wear anymore / Chalene 30 Day Challenge with Sparkgirl32

Nutrition - Stayed within range (but of course it is during the week when I am usually good about it)
Fitness - Legs day at the gym = my favorite! and some interval cardio too!
Motivation - keeping up with Chalene Challenge and I am failing on the cleaning. Maybe I am waiting to get out of school? Who knows.

* * *

Chalene Johnson’s 30 Day Challenge, Day 28 Description: You have a list and you've been making a habit of keeping it every day. You're writing it in the same place at the same time and your prioritizing the things that must be done today! You're even checking it more and more and adding tasks to it throughout the day.

One of the most important things you can do is to edit your list. Make sure that everything on your today list absolutely must be done today! If you have extra time, it will be easy for you to grab and complete tasks from your weekly list.
Ask yourself if these are the most valuable things you can be doing today.
Each day you'll want to evaluate what needs to be moved from your weekly list to your daily list.

And every week (at least once a week) check your quarterly and soon lists and move tasks up.

Plus, you're going to be thinking of new tasks. Add them to the appropriate place and then check them off your list.

You'll also want to have tasks relating to goals other than your push goal in the months to come. Don't neglect your push goal, but it's possible to act on tasks for more than one thing at a time. I didn't want to overwhelm you, but I want you to have a balanced life so feel free to start including tasks from other goals. Do this slowly and experiment with the right number of tasks per day for you. Don't make yourself crazy.

I also want you to keep a reasonable number of tasks on your list each day. Don't make it impossible. The point is you want to get done what needs to be accomplished and have time to be present and engaged in life. We are making these goals in order to enjoy and to celebrate to really live life. So, make it fun and not a chore. Keep to your habits, and continue to move forward.

You're doing great things!

Chalene Johnson’s 30 Day Challenge, Day 26 Answer: For the last week or so I have been slacking here and there with my to do list. I need to get back into the habot of doing this again. It does however keep me on track with bills I have to pay or things I need to remember. I am going to start it back up tomorrow, checking during every transition period (home to work, lunch, specials, work to gym, etc).

*one positive thing I did today: got all the small stuff done on my to do list - that I USUALLY put off for as long as possible (made the brownies, end of yr gift, gym, grocery store) GO ME!

*one thing I am grateful for: having been able to work at such a great school with such great people for the past year. I will really miss them!!! (Tomorrow is the last day of school & my job is not permanent) :(

  Member Comments About This Blog Post:

BCARSON11 6/20/2011 10:36PM

    Sounds like a good program! emoticon

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