Tag: thinspo

FREE: Fight the Holiday Bulge Recipe Booklet

I’ve put together a PDF booklet of my favorite holiday recipes. They are healthy, easy, and great to bring to all your family gatherings this season. I’m giving it away free, but worked very hard on this! If you can, please Donate so I can continue bringing you free advice, recipes, and daily tips. If you can’t donate, please Facebook share, Tweet, and Pin this! (Buttons Below Post)

 Happy Holiday Season!

Best Health,

Nicole

PS: Rotate counter-clockwise when you open the link! Save as a PDF and share!

3 Things You’re Doing Wrong at the Gym

The anatomy of the body is complex. You should not just throw it around and twist it any way you see fit. Moving improperly can be dangerous and actually defeat your efforts at exercise completely, making your gym a pointless waste of time and money. Here are three things people commonly mistake as correct movements.

Lat Pulldown

What I See: Big dudes sitting on the seat and yanking the bar behind their heads. They jerk down a super heavy weight, thinking this is going to make this move better. This failure is incredibly common, partly because it feels like it’s doing something. When performed correctly, this move can strengthen the lats a great deal. (The muscles on the sides of your back.) However, pulling the bar behind you actually has the opposite effect and causes the head to jut forward even more, possibly injuring your neck and ruining your posture. Humpback anyone?

What I Want to See: After you’ve grasped the bar, try to think of this movement in two parts: First, drop the shoulders down away from the ears without bending the elbows. Second, lean back slightly, keeping the abs engaged, your head in line with your spine, then pull the bar to the upper part of the chest near the nipple line, keeping your shoulders back and down. Use a fluid motion, making sure you do not let the weights smack back down, or your body is doing any jerking motion. Start with a lower weight and move up, not the other way around big boys.

Bicep Curl 

What I See: Guys (and ladies) sitting on a bench, curling super heavy weights, leaning left then right to muster it up. They make a struggling face and breathe super hard and think that they will get sexy arms doing this. Wrong! They’re not burning any calories by just sitting there using ONE muscle.

What I Want To See: Turn your bicep curl into a total body exercise. Start in a basic squat with your arms in front of you. As you stand up from the squat, do your curl simultaneously. Squat down, arms down. Stand up, curl up. If you want it more complex, press straight up after you curl to hit your shoulders. Now you are working something!

Gym Wandering

What I See: This is the most annoying one, besides all the bad form and useless bicep curls. Ladies, I’m talking to you. I see ladies start by walking on the treadmill, maybe jogging a little bit, and then continue to walk at 2-4.0mph thinking they’re burning calories because the machine says so. (News Flash: Machines over rate calorie burn an average of 50% more than what you are truly burning!) They then go over to the huge room of machines and do about 5 minutes each on the inner legs, outer legs, chest press, etc. They’re not sweating, they’re not breathing hard, and they’re hardly burning anything. They think they’re getting a workout because they’re using these machines, but honestly, you’re not.

What I Want To See: Stop gym wandering, find a focus, and do it with purpose. If you want a total body workout, give yourself one without those stupid, useless machines. I’m a personal trainer and would never use the sit down machines. Here is an example of a total body workout at the gym: (Something I may do.)

  • 10 Minute Warm-Up on the Stair Climber
    • Interval 80 steps per min for one minute, to 50 spm for 15 sec recovery
  • 5 Intervals of each of the following:
    • 1 minute on, 15 seconds rest
    • (5 minutes on each, and 75 seconds rest total, then go to next exercise)
  • Bicep-Curl to Shoulder Press *one fluid movement*
  • Plie Squat-Hammer Curl *one fluid movement*
  • Dead Lifts with Barbell + Tricep Dips on Bench (Switch each minute)
  • Pull-Ups + Push-Ups on Smith Bench – Switch each minute. (Use the bar at a low setting, get under it for pull-ups, and grasp over it for push-ups)
  • 15 Minutes of Interval Treadmill – 3 minute run, 1 minute jog
  • 5 minute cool down
    • Set the treadmill to 10 incline, Walk on 3.0

Simple Fridge Tips For Weight Loss

  • Make Your Fridge A Salad Bar 
    • By making your fridge look like a healthy salad bar, each meal you make will be quick and easy. Imagine turning your food into a subway, but only the part where the vegetables are. Forget the processed meats, breads, and cheeses. Those are gross and bad for you!

  • Prioritize Your Food
    • Place items in order of healthiness and importance. Veggies and raw juices go on top with non-dairy milks behind them. Then comes the margarine, jams, yogurts, and pita bread. In the drawer is packaged beets and applesauce. (The beets could be on top, but the package is small and will be used fully in a salad or recipe, so no need to container it.)

  • Following lower you’ll see tofu and a bag of brocoli. Again, the brocoli could be in a container on top (which today mine is) but I didn’t have enough space or containers to do this. So once one of my kale containers got juiced, I dumped the brocoli in it for easy snacking. The tofu is still on display in front next to my Brita water, so it’s in direct view and easy access for recipes.

  • Juice If  You Like To 
    • Juicing isn’t for everybody. (And I’m not talking about steroids when I say “juicing”) It’s raw vegetable and fruit juice of course! Some people hate chopping and washing just to juice, but I find it relaxing and therapeutic. I don’t juice all the time, especially if I’m super swamped with work and life, but if I find the time, I love to do it. I actually just bought mason jars because I wanted to make enough to drink 2-3 16oz jars a day! So I’ll make 3-6 jars at once and have a couple days worth of yummy & refreshing vitamin water. The REAL vitamin water! Haha.
  • Juicing for Weight Loss
      • Having a raw green juice (all green vegetables) in the morning is a fantastic way to add a liquid salad to your breakfast. It is surprisingly filling alongside a small yogurt or banana. Also, it’s great in place of a coffee or tea. Green juice is very energizing because of all the vitamins and minerals it holds. It is guaranteed to wake you and your body up, any time of day. 
      • Green: I put 3/4 rough veggies and 1/4 fruit, like a green apple or pear, as seen below. If it’s too bitter for you, mix half with ice cold water.
      • Orange/Red: If you want a sweeter juice, for say, a lunch or midday treat, make a carrot-apple base and add a green veggie like spinach or sprouts. So it would be 1/2 carrot-apple, 1/2 green veggies.

  • Juice the Right Way
    • If you’re going to juice, get a cold presser like this one. The spinny (Jack Lalane) ones are super annoying to clean and get a lot of spillage. Plus, this is scientifically the best kind of juicer to extract the most, and most nutritious, juice from your veggies.
      • PLUS! It doesn’t only juice. It makes frozen bananas (or any frozen fruit) into soft serve like no blender can do (even my Vitamix), turns cookies into dust for pie crusts, turns veggies and fruits into baby food (just in case you plan on that/ or have a baby) and so much more. Seriously, this is the opposite of a unitasker!
    • Invest in some mason jars/ Ball Jars with rubber sealed lids. This will keep your juice from oxidizing (turning brown and losing nutrients.) I suggest ingesting your juice within 48 hours of making, and a total maximum of 72 hours.

You can see my funnel and jars all set up for their juice. 🙂

  • Other Miscellaneous Tips
    • Get rid of the junk! If you have cookies and chips in the house, you’re going to eat them. No one likes a food waster! So, simple solution: Don’t put them in your house. If you want junk, eat it outside your sanctuary.
    • Organize If you’re pantry and fridge is organized with healthy food, eating will be a stress free, quick, and easy time. You don’t want to connect negativity to eating healthy, so make it a positive experience.
    • Use Small Plates The average american dinner plate is 2/3 the size of a European dish. Start eating like our thinner neighbor and use portion control. Your food will look like a bigger amount if it’s place on a small dish.
    • Stop drinking soft drinks. Soda, energy drinks, and processed juices like V8 and Tropicana are full of junk and GMO crap that will take away from your weight loss. Soda does a whole lot of no good to your body, so just stop buying it now. Try Kombucha, Organic herbal teas, Sparkling Mineral Water, and water with lemon, limes, and/or cucumbers. It’s quite refreshing and hydrating!

Enjoy the process of eating clean and being healthy. It should never feel like a chore or downfall of life.

Let food be thy medicine, not poison! 

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.

Simple Steps to Fight Holiday Bulge

Holidays: A time to see family you never see and enjoy a buffet of homemade food that took “blood, sweat, and tears” to make. After sitting down for 2 hours and feasting, you feel like you’re going to explode and fall asleep at the same time. This isn’t healthy, to say the least.You figure you’ll lose all the extra poundage after your New Year’s Resolution in January that you keep for 3 weeks, and then realize you’re too lazy and have to go through canceling your gym membership. That’s fun. As you sit inside going through all this paperwork to cancel something you talked yourself into 3 weeks before, your car gets towed because it’s been there for more than an hour. Now you not only have to pay the “early termination” fee, but the cab fee, towing fee, parking ticket, and impound fee. YAY!  Let’s not go through that. And yes, that’s a true story! (Not mine.)  I’ve got the facts and tips you’ll need to fight that holiday bulge, enjoy your family time, and even eat some healthy comfort foods! Read on…

Here are the facts: Simple. Clean. Cut.

  • Fact #1: People overestimate how much they think others (and themselves) gain during the holidays. They THINK they gain 3-5lbs.
  •  Fact #2: On average, people gain the most of 0.8 pounds! Not even a whole pound! 
  • Fact #3: They continue to gain that weight each year, not losing it ever, and that weight accumulates making them THINK they gained it all during the holidays. So by the end of the year, because of celebrating various year-round holidays, birthdays, and other occasions, they have gained 3-5 pounds…and continue to gain it year after year. (It’s not just Thanksgiving and Christmas.) Gaining weight is a year-long process.
  • Fact #4: To avoid gaining weight over the holidays, eat holiday meals like you would any other: Make a regular sized dinner plate of food and enjoy a tiny portion of dessert if you have the “extra” calories to spare.  (So keep your total calories the same, even if you’re eating holiday-styled food. Just figure out the calories of each, and eat a small portion of it.)
  • PORTION CONTROL IS KEY!
  • Fact #5: Continue exercising normally, even if it is snowing outside, so you are still burning calories like normal, and still losing weight/ staying healthy and fit.
It’s pretty simple. Calories in and calories out. YEP! That’s the secret to weight loss. Math.
Eating is like spending money from your bank account. If you overdraft (eat too many calories) then you get a penalty (gain weight). I’m sure you’ve heard this simile before.  So what else can you do?I make healthy versions of holiday foods. Like instead of adding butter and sugar to things, enjoy their natural sweetness. I’ll work on my holiday recipes for you and get them out soon!

Don’t forget to Like, Follow, and Pin this post below! ❤

Best Health,

Nicole
PS: If you’re receiving personal training from me, or want tips on exercising to burn extra calories during the holidays, send me a message or comment below with your return email.

Before Workout Fuel



Your body’s muscle glycogen stores are limited. Depending on intensity and length of your workout session, not feeding it carbs before hand can make you end up hitting a wall. Giving your body proper simple carbs before a workout will allow you to push harder and longer.

I normally suggest against simple carbs because they are instantly absorbed and used by your body, like white sugar, white rice, white flour, and so on. In this case, I am suggesting a healthy-instant fuel so you will get a little nutrition along with your simple carbs.

Of course you could just pop a handful of jelly beans, but lets see what else you can have before a workout.

20-30 Minutes Before

  • Bananas or Other Fruit– Includes some healthy fiber and nutrients
  • Low-Fat Yogurt – Provides a little protein to preserve muscle mass, as well as carbs to fuel you through the wall you won’t hit! Hint: Full fat yogurt does not do the same thing. The fat will slow you down and make you feel too full to workout. 
  • Low-salt pretzels – Instant fuel. Hint: High salt will hinder your workout performance so choose low-sodium! 
  • Small Smoothie 4-8oz – A shake made with soy milk and and a handful of frozen fruit will provide you a low-fat, simple carb fuel that will digest quickly and easily.
  • Half PB&J on Whole Grain– Yes, on whole grain. The complex carbs will digest through out your workout, and the jam will be the instant fuel. Use a low fat PB like PB2 powder+Water to avoid feeling too full.
  • Strawberry Yum Yum- 1 Scoop Low Cal Vanilla Protein Powder, 6 oz low-fat yogurt, 3 strawberries

2-3 Hours Before (to allow proper digestion)

  • 1 cup Pasta – Love pasta but trying to lose weight? Eat one cup of your favorite low-fat variety (no cheese/white sauce) before a scheduled exercise session.  Choose a healthy pasta made from quinoa or brown rice. Avoid high-fiber pastas because they may cause indigestion and not make you want to workout!
  • Pita + Hummus – Use 1 whole grain pita and 1/4 C non-spicy hummus. Spicy foods will cause indigestion! (Not that I know this from experience of anything…)
  • 1 Slice Whole Grain Veggie Pizza (no cheese)- Does this really need an explanation?
  • Whole Grain Sandwich + Low-Fat Protein (low sodium, no cheese, no mayo) 
  • Quinoa Pilaf – Protein, Whole Carbs, and Veggies
  • Protein Pancakes – Protein powder in pancakes? Double delish.
  • Whole Grain Waffle + Low-Fat topping 
  • Whole Grain Toast + 1 Egg White 
  • Oatmeal + Raisins/Fruit

Go Eat! 

Now that you understand what you need to fuel you through a workout, you have no excuse to not hit the gym hard today! Have fun!

Best Health,

Nicole

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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

After Workout Fuel

Nutritional timing is vital for your performance, endurance, and recovery. I’ve got the nutrition profile for the easiest and most tastiest after-workout fuel you need.

Immediately After Working Out for 60+Minutes

Notice there are about 40 grams of carbs and 10 grams of protein. A 4:1 ratio has been shown to improve recovery, reduce soreness, and promote muscle synthesis. The carbs restore your depleted glycogen and reduce muscle damage. Eat a meal like this immediately after your workout.

Recipe

  • 1 Organic Banana 
  • 1 Tbsp Agave Nectar, Maple Flavored
  • 2 Tbsp Organic Peanut Butter 

Slice the banana and mix in the agave and peanut butter. Yum! 

Within 30 Minutes After Working Out

This should hold you over until your next meal, which should contain Branch Chained Amino Acids and complete proteins. This will further optimize protein and glycogen re-synthesis. I enjoy either a Vega Sport Vanilla Protein shake with just plain water or I make my special hot chocolate. One scoop will give you 25 grams of protein and BCAA from pure, mostly organic sources.

Recipe

  • 1 scoop Vega Sport Performance Protein, Vanilla 
  • 2 tbl Natural Unsweetened Cocoa 
  • 1/2 cup Unsweetened Coconut Milk, boxed
  • 1/2 cup Water
  1. Mix non-dairy milk and water in a large mug.
  2. Heat on high for 2 minutes.
  3. Slowly mix in cocoa and then protein. Enjoy!

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.