Miracle Weight Loss Results

miracle-question-weight-loss-motivation

Miracle Weight Loss Results Do Not Exist. It takes time and hard work to lose weight, build muscle, and get the dream body you want. The health industry markets hundreds of thousands of pills, herbs, and supplements that make us believe we can lose weight faster by just taking that pill, drinking that shake, or sprinkling that powder. But when you read the fine print, it has an asterisk that says, “with proper diet and exercise.”

And guess what? It’s NOT the pill/supplement that you’re taking that is making you lose weight. It IS the diet and exercise you started! I admit, I’ll be honest. I’ve had weight issues my whole life. But the real way to lose weight and get fit is HARD- FREAKIN’- WORK!

I’ve done P90x, Insanity, Personal Training, Dance, TRX, Yoga, Kettle-bells, Spartacus, Kickboxing, HIIT, and so on. Exercise was my passion long before it was my job.

Guess what works the best? Eating fewer calories and working harder at the exercise. Choose which ever one you like, and do it to the max. For weight loss purposes, the higher the heart rate, the more calories you burn. Most of the time this is cardio-related, but you can turn weight-lifting into interval training and get the same calorie burn. Choose what interests you, is fun, and is exciting. Choose an exercise that you can look forward to, smile about, talk about, and share.

Some people are Yogis, kick-boxers, dancers, cross-fitters, and so on. They choose what they love, they do it almost daily, and they invite their friends and family.

Right now, my personal joy is weight lifting combined with some interval cardio. On rest days, I dance like nobody is watching. What type of exercise excites you? How often would you do it? 

Are you trying to lose weight right now? Fitness and health is a lifestyle, not a destination. If you seriously want to look good, reduce risk of disease and illness, and live longer and happier, you need to change your mind about food. You need to change your outlook on life and your emotional connection with food. You became overweight for a reason. Find that reason and address it. Fix your mind, your psyche, and gain some courage to become the person you’ve always wanted.

You know, that person who gives more, works harder, smiles often, and laughs daily; that person you admire and say, “I wish I had that life.” Make that your life. Change your life today for all the tomorrows. 

Trial Fast 101

It is easy to forget what true hunger feels like. You feel hungry every day, but is it physiological or psychological? Is the hunger coming from your body or is it coming from your head, hormones, or emotions?

Our bodies run on internal clocks. We psychologically get hungry at the time that we usually eat breakfast, lunch, and dinner. Even if we have a larger than normal breakfast, we will still think we are hungry when lunch time rolls around; although, our bodies probably don’t need more calories yet. If fed more calories, it will just store them as FAT.
My solution to figure out the difference between these cravings and real, empty stomach hunger, is to do a Trial Fast.
Now let me tell you some facts right now:

  •  You will not starve.
  •  Your body will not eat your muscles.
  •  And you won’t die.
You Will Figure out:
  • How to tell when you are truly in need of food.
  • Your triggers that make you crave food.
  • How much food should be in your meals.

It is essential to know what hunger feels like so you know not to freak out (and pig out) when ever you feel it. You know how to manage it, like any other issues in life. Hunger is a daily issue, you just have to decide if you want to handle it as an educated person or otherwise.

How To
This is very simple. All you have to do is not eat for 24 hours. I would choose a relaxing day where you have no work or errands, like Sunday. Eat a regular dinner on Saturday night. Brush your teeth after and do not eat anything during the day on Sunday. Just have a small snack (200 calories or less) and go to sleep. I suggest a piece of fruit or raw vegetable plate.
So lets say you finish dinner at 830pm on Saturday. Simply don’t eat again until 830pm on Sunday. Have a snack and go to bed. Simple as that.
During your day Sunday, relax, meditate, and learn about yourself. Try some yoga. Read up on clean eating, nutrition, and fitness. Stay busy, but relaxed. Do some crafts. Drink some green tea, yerba mate, or herbal tea, all plain. Focus on yourself and realize what you want out of your life and your body.
Do not overeat on Monday to “make up for” the calories you didn’t eat on Sunday. This is a lesson. Go back to your normal eating style. Or better yet, introduce the lessons you learned about yourself and implement them into your eating style. Maybe this means eating less, eating less often, or eating healthier choices. 
Contact me if you have any questions! And comment below or on Facebook telling me how it went. I would love to know!
Fast Fact
  • Your body only “starves” after 72+ hours without food. This is when it will start to turn to proteins to keep a nitrogen balance in your blood.

Note: I am not a doctor, medical professional, or licensed dietician. I am an experienced and certified personal trainer and nutrition specialist from the National Academy of Sports Medicine. Always contact your physician before starting a new diet regimen. Do not attempt if you are a Type 1 Diabetic. 

Fitspiration Versus Thinspiration

After my post about intermittent fasting, I started searching for people who lived this way. After typing in the hash tag “Fasting” into twitter, I got a bunch of twitter accounts of girls with eating disorders. They post pictures of anorexic girls, tweet about how little they are eating, and post their low weights and BMI’s. It was pretty disturbing to see those images, but it’s the truth.

Because of the many forms of media that promote “thinness,” girls all over are constantly trying to be skinnier. I have to admit, when I was younger I wanted this too, but now I know better. There are websites devoted to thinspiration photos. And sometimes these two new words get confused. You’ll see fit girls on these sites, and then super skinny girls too.

Why isn’t there a media craze about being fit and strong?

Looking good is about being fit, strong, and sexy- not skinny, boney, and thin. 

I can see why people relate fasting to anorexia; that is all they know and see. If you don’t eat, you’re starving yourself. You’re punishing yourself. You’re cleansing your sins. But really, you can fast for fitness. And that is what I’m now attempting to do.

You must be lean to see your sculpted muscles. You can lift all the weights you want and chug all the protein drinks down, but you’ll only be able to see the results if that fat layer is gone. And when it comes down to it, less calories equals weight loss, and weight loss equals less fat, and less fat equals visible muscles. So get out of the kitchen and focus on other things in life that bring you joy.

Fitspiration should be the only inspiration to young ladies. Girls on magazine covers should be healthy and fit, not skinny and boney. This is sending a negative and evil message to young girls. I was one of them! I know the feeling. When a woman is on tv or a magazine cover, we automatically think they are put there to be an idol, an example for what a lady should look like. They are praised for their looks and body, so we must make ours look similar.

I’m here to say, instead of actually starving- educate yourself. (This website is a great source to start.) Instead of wanting to be thin, want fitness. Exercise extends your life. Eating healthy extends your life. Enjoy your life, extend it, and live happier. Don’t torture yourself. Don’t fall for gimmicks. And don’t take diet pills. Just do what works for you and remember the science before trying the latest trend.

Why People Hire A Personal Trainer

Most people hire a personal trainer for weight loss. Of course I have special cases where some are looking to improve their athletic performance or train for a marathon, but most people (including those) want to lose weight.

The one thing I can’t control as a personal trainer is what my client eats. And what grinds my gears the most is this very concept. The number one myth about personal training and getting your butt kicked 3+ times per week is that you can eat what ever you want and not worry, because you worked it off with your trainer. WRONG.

Here is the secret to being healthy. It’s not a 6 minute shake weight video. It’s not a HCG pill. And it’s not even a cleanse. Spoiler Alert…

It’s DIET AND EXERCISE. You see that “and” there. You can’t have one without the other. If you want to be thin, fit, healthy, you need to combine a healthy diet with daily exercise.

A high 90% of weight loss is due to changing your diet. And when I say diet, I don’t mean a 14-day salad meal plan. I mean the diet you eat every day for the rest of your life. You must change this to lose weight. And you can’t ever “go back to normal” because your “normal” got you where you are now – fat and probably sick.

Being overweight is connected to a plethora of diseases, including the number one killer: Coronary Heart Disease. By sticking to the Standard American Diet (SAD) you are killing yourself by every morsel you put into your mouth. So stop it!

When you eat food you have two choices: to shorten your life or to extend your life. With my help, you can extend your life, lower (or obliterate) your risk of disease and illness, and feel amazing. You will gain energy, clear your cloudy thoughts, and heal faster. You will get sick less often, diminish headaches, and pretty much everything else that is bugging you. Constipation, indigestion, heart burn, frequent colds –  all of that can be cured by changing your diet.

Now I could be like one of those stupid commercials or video pop-ups you see everywhere on the internet that goes on and on about how they have the secret to help you lose weight but you have to buy their product first to see how.

Stop watching those videos, and listen right now. It is simple to lose weight. It is simple to get healthy. All you have to do is use your common sense. Eat food that your great grandmother would recognize as food.

No more genetically modified crap. No more factory-processed nonsense. Grow a garden to see where REAL food comes from. And start eating it.

Stop filling your body with pesticides, poisons, and medications that are only truly making you sicker. You think that high cholesterol med is helping you? Nope. It’s just putting a band-aid on something that is never going to heal unless you change today.

No more gimmicks. No more games. No more pills. Contact me today to change your life for the better. Stop dieting. Stop “trying everything out there” and not having it work. Stop it! And start email me.Right.Now. Check out my nutrition page and look at my services. Decide to become healthy today.

Do it for yourself. (You deserve it!)  Do it for your family. Be a role model for your kids (or future kids). And let Me help You.

Best Health,

Nicole

 

Mindful Living

We all get caught up in the hustle and bustle of life.

Wake up.

Get Ready.

Go to work.

Come Home.

Eat Dinner.

Workout.

Sleep.

What ever order you do it in, it’s over and over again, day by day, week by week, and before we know it, it’s all over. That is why I’m here to say:

Slow down. 

Take a moment to breathe, listen, and refresh your mind. Yes, we may “relax” by going on Facebook or Pinterest, reading the news, or watching T.V. but those are not refreshing our mind set and letting us live in the moment. A great way to just shut everything out and focus on YOU for a moment is belly breathing.

It is a technique of breathing that slows down your whole body, turns off your fight or flight system (sympathetic nervous system), and lets your body find time to digest, heal, and wind down. Honestly, I don’t do this too often and really should do it more, but I suggest doing it at least once a day for 15 minutes.

Where To Do It 

Anywhere!  Do it where you are now – standing, sitting, lying down, driving – anywhere you are. Stop and belly breathe!

I like to do it right when I’m ready to go to sleep. It helps turn off my brain, let my body relax, and let me have a better sleep.

How To Do It

Pretend your stomach is a red balloon. Put your hands on and feel it. As you breathe in, you push your stomach muscles out, slowly inflating that red balloon, until is about to burst. And then you slowly breathe out your nose, letting it all deflate. You want your muscles and breath to be synchronous (in motion together). They are flowing, in and out, as slow as possible. Make sure you push ALL the air out of the balloon before you let any new air in.

Imagine fresh air coming in to be positive vibes, positive thoughts, dreams, wishes, and smiles. The air going out is negative thoughts, worries, stresses, and tasks of the days. Really suck all that positive air in, fill that great balloon. And sincerely push all that negative out of your life, deflating your red balloon.

Continue until you feel relaxed, your muscles wilt, and your mind is free.

Why You Feel Like Sh*t When Starting a Clean Diet

You’ve decided to lose weight. You’ve changed your diet to rid the junk. And you’ve started exercising to your limits. You’re losing weight and feeling great. You’re doing everything right possible, and BAM! You start to feel terrible. Why would you continue on a path that is making you feel like shit? Well, let me tell you this.

It’s not the new diet that is making you sick, it’s the old one.

Sugary sodas, fatty chips, cheesy crackers, candy, flavored sweets, cakes, cookies, and pops. Jelly, pork and beans, white bread, ice cream, frozen yogurt, fluffy pancakes, bacon, sausage, processed lunch meats and cheeses, muffins, pie, pudding, and cheese puffs.  You love them and you can’t get enough of them.

They store toxins in your body…in your fat cells to be exact. When you change your diet and start exercising, you are emptying those fat cells, and releasing those toxins. Where do they go? They get released into your blood. Your blood reaches every part of your body, which means so do these toxins. And that is what makes you feel like throwing up, sleeping, and not caring about salads.

Also, when you’re making drastic changes, your stress hormones rise, making you feel even worse. This is why in my Weight Loss Journey Behavior Steps, I give you time to change. One a week! Therefore, your body has time to adapt to the changes, keeping your hormones level, and detoxing slowly. When you do it quickly, your body will feel like crap for a couple days. You’ll need to rest up, clean out your liver (where toxins go through), and drink so much water that you have to pee every 20 minutes. Seriously.

Flush it out! This herbal detox tea that will clean your liver and other organs. Yes, herbs work. What do you think people used before medicine? Do NOT eat the junk food because it will reverse the detox process and put you back where you started. I know how bad you want to quit and how badly this is making you feel, but that’s your past haunting you. It’s torturing you for all that torture you did to it.

The other ways to release toxins are by having bowel movements (poop!), sweating, and breathing. Eat lots of greens (a huge bowl of steamed brocoli, kale, or spinach each night) so you will release toxins when you wake up.  Engage in aerobic activities that make you breath heavily and sweat lots. Running, dancing vigorously, cycling, plyometrics, jump roping, kickboxing, and other types of cardio are great.

Hint: If you have access to a sauna, use it. Your skin is your largest organ that has pores to release toxins. Sweat. It. Out! Just make sure you drink lots of water so you don’t get dehydrated. 

Bottom Line: You will feel like crap when your toxins are being released. You’ll drink so much water you’ll want to just pee your pants. And you’ll sweat so much you’ll need a towel. It won’t last forever. Soon you will be right back on your feet and feeling the burn, tasting the greens, and smiling through it. You’ll see amazing results, feel like a million bucks, and never go back to your old ways. Good luck!

Best Health,

Nicole

Weight Loss Journey: Behavior Change #5

S.M.A.R.T Goals

I’m sure you’ve made goals before. A goal to lose 5lbs, a goal to get an A on a test, a goal to graduate. Those are simple goals; let me introduce you to SMART goals. They will help you accomplish your weight loss goal and assist you through your journey so you know what to do, how to do it, and when it should be done.

Specific – A specific goal is one that is clearly defined in such a way that anyone could understand what the intended outcome is. Goals should contain a detailed description of what is to be accomplished; when you want wants to accomplish it by; and the action(s) that will be taken to accomplish it.

Example: I want to lose 35 pounds by March 1st, 2013 by exercising daily and eating clean and healthy.

Measurable – Your goal needs to be quantifiable. Establish a way to assess the progress toward each goal. If a goal cannot be measured, a client cannot manage it. You need: Scale for pounds and body fat %. Measuring tape for inches.

Example, “I want to look better” is not measurable, but “to reduce body fat by 5% in 12 weeks” is measurable.

Attainable – Attainable goals are the right mix of goals that are challenging, but not extreme. Goals that are too easily accomplished do not stretch a client or make him or her grow as a person because they are not challenging enough.

Example: Instead of aiming to lose 20 pounds, try for 7-10lbs, if overweight or obese. Obese means 30+ pounds over the healthy range.

Realistic – To be realistic, a goal must represent an objective toward which an individual is both willing and able to work. A goal is probably realistic if the individual truly believes that it can be accomplished. Additional ways to know whether a goal is realistic is to determine whether a client has accomplished anything similar in the past or to ask what conditions would have to exist to accomplish this goal.

Example: I have lost weight before by eating healthy and exercising so I know I can do it again, but make it permanent this time. 

Timely – A goal should always have a specific date of completion. The date should be realistic, but not too distant in the future. For example, set goals that can be achieved tomorrow and in 3 months.

Example: I will lose 35 pounds and 10% of body fat by March 1st, 2013.

Total Goal: I will lose 35 pounds and 10% of body fat by March 1st, 2013 by exercising 60 minutes of cardio and 30 minutes of strength training at least 5 days a week. I will also avoid processed foods, sugary foods, and eat clean and healthy. I will lose 5-7 pounds per week and measure this by weighing myself on Sunday morning before breakfast.

Bonus: I will check in with my trainer daily to make sure I am on the right track, and to express how I am feeling. I will post a monthly picture of myself on Facebook or Twitter for social responsibility.  

A great way to start your weight loss journey, to start your full commitment is to start with a SMART goal. Write it down and put it somewhere you will see everyday, like the fridge, your desktop, and phone wallpaper. Do not skip this part! If you’ve been following the behavior changes, you should be fully ready to write this goal and begin it now. Today. Tonight. Whatever time you are reading this, start now. 

You should make a short term goal and a couple long term goals, one for 3 months, 6 months, and one-year. Write yours in the comment below. Don’t skip any steps! Displaying your goal in public holds you to a higher responsibility, so express your goal everywhere and you will have a higher chance of accomplishing it.

Action Plan 

You must make an action plan to meet your goal. Here are the steps. By the way, I’m explaining all the secrets of being a personal trainer FOR FREE! If you want to help me back, please LIKE my facebook, FOLLOW my twitter, and DONATE to my paypal so I can keep helping you for free.

  1. What is my objective (goal)?
  2. What is the target date to complete my goal?
  3. What resources are needed to accomplish my goal (money, time, equipment,  people)?
  4. What do I need to accomplish on a daily basis to reach my goal?
  5. What is the current status of my goal?
  6. What are some possible difficulties I may have to overcome to reach my objective?
  7. What is my total goal?

Feel free to take advantage of the Limited Time Offer to receive full 1-1 personal services.

Thanks for reading and good luck with your Weight Loss Journey.

Best Health,

Nicole

Top 5 Reasons You’re Fat

The top 5 excuses people use to avoid eating healthy and exercising. Which one is yours?

  1. Time
  2. Unrealistic Goals
  3. Lack of Social Support
  4. Social Physique Anxiety
  5. Convenience 

Sound familiar? Now here is how to beat these excuses! I never want to hear them again.

Time

The number one reason people don’t exercise is because they complain of lack of time. When it comes down to it, you are just using that time to surf the web, watch tv, text, or Facebook. You need to prioritize your time and find your health at the top of the list. This may mean waking up earlier or going to bed later, recording your show for another time, or skipping Facebook for a day. Priorities first, and health should be one of them. If you really don’t think you have time, then write a time journal for 3-4 days. Figure out how you spend your time and where you can fit your health in. Before long, you won’t be able to do those other things and you will be obligated to put your health first.

Unrealistic Goals

Proper goals increase motivation, raise confidence, and prove that paying attention to eating healthy and exercising work. Unrealistic goals decrease motivation, lower confidence, and decrease self-esteem. If you have an unrealistic goal, attempt it, and fail at it, then you will not try again. You will be broken and it will take a while for you to get back on your feet. This is why SMART goals are so vital to your success. It is my job to help you set up a realistic goal so you know what to do, how to do it, and how long everything is going to take. It is better to make smalls goals and smash them, than make huge goals and fail them.

Lack of Social Support

Social support is the perceived physical and emotional support from those around us. There are many types such as emotional, instrumental, informational, and companionship. You must define the amount of social support you need to continue and permanently change your lifestyle to a healthy one. Sites like this one, your personal trainer (me), your nutrition specialist (me), and Facebook pages can be your support. Spouses and friends can also be there for you, but you must depend on yourself to reach out for support when needed.

Social Physique Anxiety

This type of anxiety is that which makes you feel different, incompetent, and not able to fit into a healthy setting. You don’t feel like you are thin enough to go to the gym, healthy-looking enough to go to a health food store, and you believe you are incapable of being in a fitness setting. You wear baggy clothing to ward off anyone of analyzing your body type. A way to overcome this is to wear appropriate workout attire and to start working out with similar body types and friends.

Convenience 

Everybody wants that miracle pill that will make them lose weight overnight. “Oh you know the secret to weight loss? How much is it and where can I buy it?” Access to personal trainers, gyms, classes, and nutrition counselors may be limited to you. But guess what? You can always get fit at home. Contact me for a home program now! It’s super easy to get fit and healthy without any special weights, machines, or gadgets. Personal trainers can come to you. Convenience? Not an issue.

Weight Loss Journey: Behavior Change #2

“Eat food, not food-like substances.” 

Behavior change number one was to start reading labels. Now let’s move on to something tangible.

Behavior change number two is to add in organic produce. Organic produce doesn’t have pesticides and is not genetically modified like conventional produce. Organic produce will fight diseases; conventional produce will feed them.

By adding in good stuff, your body will start to get used to the amount of vitamins and nutrients you are feeding it, and it will crave more.

Let me tell you a personal story that proves this. When my boyfriend and I moved in together, we had huge differences in our eating habits.  He didn’t eat breakfast, ate Boar’s Head sandwiches for lunch, and had a Lean Cuisine for dinner. He was definitely in shape and seemed perfectly healthy, but I slowly showed him the “problems” in his ways.

Instead of banning his types of food from the house, I started cooking for him and offering healthy, organic meals. I would make my healthy french toast or chick’n and waffles for breakfast. Lunch included pita pizzas and hummus wraps. Snacks were chopped veggies and fruit. For dinner, I made salads into meals by adding grilled chicken. Dessert was soy vanilla ice cream in stevia-sweetened root beer. By the first week’s end, he started craving my salads and asked if I could please make them. He wanted to know where the chopped veggies were, and asked for more celery. I never thought I could get that freezer empty from those sodium-filled tiny trays, but I did! And if I’m not home, or feeling too lazy to make dinner, he’ll enjoy a low-cal one by himself that is full of lean proteins and veggies.

The moral of the story here is that, even a manly-man, who played lacrosse throughout high school, can now love a salad for dinner. (As long as I add in a tablespoon of dried cranberries, he’ll devour my grilled protein salads!) So even though he was perfectly healthy before, he now sees food in a different light, knows how to read labels, and has hopped on the organic train with me. We are fighting disease together by eating together. It’s simple additions that lead to an overall lifestyle change. And now we get to bond over meals and feel great together, knowing we are extending our lives and avoiding disease.

Head to the store, fill up your cart with all your favorite seasonal fruits and veggies, and get your weight loss journey off to a great start. It’s the first day of Fall, and a great time to start getting healthy.

If you need any help getting started,  you can head on over to check out my meal plan.  If you need recipe help, just email me. Give me your ingredients, and I’ll  give you a healthy recipe. It’s all included!

Bonus: These changes are not just for weight loss, because you could do that in numerous ways. But this plan is to increase your overall health, fight the top five fatal diseases, and cure your ailments you are currently taking medications for. Say goodbye to that handful of pills once and for all.  High blood pressure, cholesterol meds, and heartburn will be a thing of the past. Just follow my blogs, read my daily tips, and sign up for my membership. You will not regret it.

Boars Head: Isn’t it natural? No. Processed meats, lunch meats, cured meats, and sausages are cancer-causing. The way they are processed into their final products means adding in carcinogenic dyes, preservatives, and nitrates. If you like to eat meat, choose local, organic sources. Eat lean meats that are right off the bone, such as boneless, skinless, chicken breast, wild or sustainably farmed salmon, and grass-fed organic beef.  Try a farmer’s market, health food store, or Trader Joe’s for these options.

A Trainer’s Weight Loss Journey

Believe it or not, even trainers go through a weight loss journey.

As a child I was overweight. I was active and loved playing outside, jumping on the trampoline, running around, riding bikes, and hiking hills. But I grew up in a low income household eating junk food to sustain myself, and it did not help my health…or weight. Little Debbie was my best friend and brownies were my breakfast.

Although I was constantly running around all day, I couldn’t out-play my bad diet. And neither can you.

Today I am a fit person inside and out, from a low body fat percentage to a strong physique. I decided to make a change at age 17 after taking a nutrition course in college. It opened my eyes and motivated me to help others and now I couldn’t imagine turning around to that lifestyle.

Since then, I’ve taken many years of education dedicated to being and making the best bodies, minds, and souls.

Everyday we both must pay attention to every morsel, every bite, and every drink we put in our body. By having control of what we put in our bodies, we have control of how they look and feel. 

With proper behavioral changes, we can gain that control and will power. And with the support of a team, a social network of people, and each other, we can do it.

If you’re interested in starting your weight loss journey, click on over to here.