Tag Archives: women’s fitness

Want to Know How to Avoid Cheat Days?

Knowing how to recognize and avoid cheat days can mean the difference between accomplishing your fitness goals or losing the battle of the “bulge.”  What can you do about it?

Ever hear the old saying, “It’s like taking one step forward and then two steps back?”  What does that mean?  It means to make a small achievement to only go back and fail twice as much you gained, right?  Same is true with cheat days on your diet!  How is that?

I too struggle on giving myself permission to fail.  The yo-yo effect as you might have called it.  I lose a bunch of weight.  I enjoy the feeling of how my clothes feel.  I can even see the difference!  But then I go on vacation or the holidays or special occasions happen.  Boom!  I feel all fatty, bloated and sluggish.  What gives?  I feel so defeated.  How can we avoid that feeling and failure?

Let’s say you wanted to lose one pound per week.  One pound of fat is equal to 3,500 calories.  So, you have to cut 500 calories a day (500 x 7 days) to make your goal, does that sound right to you?  If you wanted to lose more, you cut more.  Makes sense, right?

Now, let’s say you worked hard by working out, changing your diet (water for soda or whatever) and watched religiously what kind of healthy foods you ate for a whole six days.  Then, on day seven, you give yourself “A cheat day”, or as I call it, permission to fail.

Now here is what I want you to realize.  Think of your calories as money.  Every calorie you lose is a “calorie dollar” you earn (losing is gaining in my books!).  So, by a week’s end, you show have at least $3,500 saved up!  Awesome right?  So here’s the kicker… how do you feel about losing that hard earned calorie money?  Not good, right?

So, for every meal that is over your loss, you are paying back.  Losing money (and time)!  Think about it.  You worked hard for those 3,000 calories but on your “cheat day”  you helped yourself to a 1,800-calorie meal.  You just lost $1,800!  You net-earned only 1,200 for the week, not even half a pound!  Your body just absorbs those calories like it always does, uses what it needs and stores the rest as fat.  Sucks right?  I don’t know about you, but I really like to keep what I work so hard for, don’t you?

So, how do we avoid “cheat days” or permission to fail days?  Do you think changing how you view them might make a difference?  Makes sense right?  I would have to agree.

So, let’s stop giving back our hard-earned calorie cash and get rich on success!  Stop giving yourself permission to fail only win.  Adopt a calorie counting method (such as using MyFitnessPal) for all your meals and activities.  It really helps.  I love it and I know you will enjoy it too.

If you found this article helpful, please SHARE with your friends.  Here’s to your success!

FASTest Weight Loss and Fitness Program for 2015 (part 3)

Are You Ready to Lose Weight at a Nuclear Rate and Get Fit Quickly?

lose weight FASTAre you ready to change your life forever and get a body that others are dreaming of?  Great!  Read on!  This is part 3 of our F.A.S.T. weight loss and fitness system.  If you have been following our program so far, you have already started dropping the pounds like they’re hot!

Here is what you need to know (F.A.S.T.):

Food – You are probably eating better and smarter.  Are you drinking better? Chances are you are drinking your diet and exercise away.  Avoid liquid ghost calories (aka sugar waters like sports drinks, sodas and juices).  Sport drinks are somewhere 50+ calories per 8oz’s, sodas are around 140+ per 8oz’s and juices (like orange or apple) are around 120+ cals per 8oz’s!  Wow! I had a client that ate balanced meals, worked out like a champ (1-2 hours a day), but couldn’t lose as much body fat as he’d like.  I saw him always carrying a bottle of sports drink around.  Bingo,  Liquid calories!  He drank that instead of water because he did not like the taste of water.  I guess taste was more important to him than weight loss.  Use lemon, orange or cucumber slices to flavor water instead of sugaring it up.  CalorieKing or MyFitnessPal have food calorie values you can use to see how much a drink’s value is (even coffees)!  Eat the fruit, instead of drinking the juice (you will get the juice and fiber from the fruit).  “Food for thought” – Do you like coffee?  How many calories was it?  Find out here

ActivityDo you do crunches and abs routines to get a fit or trim waistline?  It can get you the six-pack or toned tummy you want, but that is only half of it.  Our bodies burn fat evenly throughout the whole body, instead of just one area.  There is no such thing as spot reduction.  That is a myth and companies make millions from desperate people from that myth!  So, to get to that beautiful body under that tummy, burn through the fat by doing exercises that will burn calories and develop muscles at the same time.  You must do two things:  1) Melt the fat and 2) Develop muscle to get that toned tummy and nice body that you always wanted! Great exercises for both objectives are hiking with a weighted vest, sprint workouts, high-intensity aerobics and other interval training.  Also, increasing your daily activities such as going for a walk during breaks, stairs instead of elevators parking farther way from work and etc.  There are all kinds of life hacks you can do to help you increase your activities and exercise to get that masterpiece of art you have!

SupportHave you started rewarding yourself for your fitness acheivements?  You should! Just not with food.  You are not a pet, so no food treats.  Treat yourself to a trip or an activity.  How about new clothes!?  How about posting a picture of either you or your scale’s reading on your weekly weigh-in?  Keeping you on track and honest about your journey.  Noticeable changes (where people can see the difference) usually happens around a 10% drop in your BMI.  That is pretty soon if you are working at it.  People are pretty shy when it comes to giving complements about weight loss in person (because they might be afraid of being rude).  So, don’t get too bent on the lack of personal congrats.  People feel safer giving complements on social media, plus if you post before/after pics… you get to see for yourself! Find a great fitness page to post your achievements and keep posting.  We made a support page for this program if you wanted F.A.S.T. program support too! Enjoy and set up a support system.  It really is the heart of the program, so get one!

TrackingCheat days are going to destroy your plan!  You are working out really hard, burning calories and developing muscle.  Then you are changing your diet, from burgers to brown rice and from sodas to water.  Then you are meticulously keeping track of your foods and calories to your daily BMR and exercise expenditure.  Now, you think it is time to reward your efforts with a “cheat day.”  Splurging and thinking, “Ah it’s only this meal. I’ve done a great job this last week.”  Let’s do the math!  1 pound of fat = 3,500 calories.  Subtract 500 calories a day for a week (7 days) = 3,500 calories (1pound/weekly).  Now, let’s add a meal from a famous chain restaurant (steak and lobster meal 732 cals + fresh season vegetables  w/butter seasoning 96 cals + house salad 158 cals + (1) one soda 140 cals = 1,126 calories!!)  That’s not even including appetizers! So, 3,500 (your weekly victory) minus 1,126 (your cheat meal) = 2, 374 (0.67 of a pound).  That week you just lost about half a pound for all your hard work!  That’s almost the same weight as a glass of water… cheat days will get you.  You are doing a great job.  The more you know, the better you are for success. Enjoy!

What you need to remember:

Monitor what type of drinks you are consuming to avoid ghost or empty calories.  Make sure you are doing exercises to achieve two goals:  1) Burn fat and 2) build muscle.  Start using that support system to hold yourself accountable. Lastly, beware of those cheat days!  You have been working hard to get the body you wanted, and you will get it!  It is about working smarter, not harder.  The smarter you work, the F.A.S.Ter you will get that smoking hot body you have been dreaming about!

Comments or questions?

FASTest Weight Loss and Fitness Program for 2015 (part 2)

Our F.A.S.T. System is the easy to remember and simplest to do, EVER!

lose weight naturallyHere is part 2 of our F.A.S.T. System for 2015 series! How’s it going?  In this part, we are going to learn more information towards your total body transformation (did you like that? lol!) The way we will provide information will be in “bite-sized and action-packed” sections for each area of F.A.S.T. This will make learning easier and making change more simple.  Too many changes can feel overwhelming and can cause you to you quit your program.  So small, meaningful steps that are easy to make is how you will succeed!

Let’s go F.A.S.T!:

Food – Did you know that frozen vegetables are more nutritious than fresh produce at the store?  Yup, because they are frozen almost immediately after being harvested instead of lying around for weeks at a time biodegrading and losing their nutritional value.  Enjoy this related video.  So, go frozen! Also, all vegetables are loaded with fiber which will make you feel fuller longer and more satisfied.  They also have complex carbs that your body and brain need for energy for working out and recovery.  So, start loading your plate with more veggies as filler instead of meats and starches.   Check out ChooseMyPlate for portion sizes and information. Great stuff.  This subtle change is a true money maker, so do it!  Caution:  Don’t completely replace proteins and starches with veggies, unless you are already a vegan or vegetarian and know your balanced diet.  Your body still needs proteins and starches for recovery and other functions.  Check with a dietian or doctor if you are on a restricted or specialized diet before making any modifications.

ActivityFor maximum calorie expenditure and muscle activation, use exercises that use multiple muscle groups at once.  Also, it has been shown that high-intensity interval training has been the most effective in muscle development and fat loss.  To give you a great idea of what kind of exercise I’m talking about is aerobics, boot camp or circuit course routines, crossfit or, my favorite, combat sport workouts (boxing, mma or martial arts).  Isolated movements (crunches, arm curls or bench presses) are great for muscle building, but suck really bad at losing fat.  In fact, there is no such thing as spot reduction, only spot development. Fat is burned proportionally over the whole body, instead of just one spot (FYI).  For those of us who’s weight is heavier or have other restrictive issues, walking and hiking is a fantastic total body workout!  Stabilizer muscles work to keep you upright and your body is continuously in motion.  Walking is a great conditioning or recovery (off day) exercise dependent on your fitness level.  I love walking and hikes! Make sure you clear with a doctor before starting any exercise or fitness program to avoid injuries.

SupportHave you made a fitness partner yet?  You know that doesn’t just mean someone who workouts out with you.  It can be a friend or family member that won’t pull any punches and hold you accountable.   Another good way to hold yourself accountable is to tell everyone your goal.  That means everyone will be expecting you to make changes and that puts pressure on you.  How devious is that? Lol!  I also made a support page for our F.A.S.T. System on FaceBook to help you with Q&A and accountability support.  Check it out!

TrackingWhat is your fitness goal?  I want you to pick just one. That’s it!  Is it to lose weight, improve your physique or get fit or stronger?  Pick one and focus on it.  Trust me when I say this, “You work on one, the rest will follow.”  What I mean is if you are working on muscularity (getting “toned” or “tightened up”) fat will burn off and you will get more physically fit.  So, what is your ultimate goal?  Specialize your tracking based on your focus (such as weigh loss).  You will be watching what you eat (F), staying active regularly (A), keeping yourself accountable through support (S) and tracking your weight (T).  Your muscles will eventually show and your fitness levels will increase.  Guaranteed!! If you are focusing on weight loss, track your weight.  If you are tracking muscularity, focus on BMI and body measurements.  If fitness is your focus, track your strength or endurance (run times or max reps on exercises).  Do this in a log, so you can visually see your gains and improvements!  MyFitnessPal is a great site and free app for your smart phone that is awesome for tracking calories, food and your exercising. Check it out!

So, make sure you keep your changes small and incremental for success.  Become smarter about what you eat.  Know what kind of exercises you need for your goals. Develop your support system.  Lastly, pick only one focus and track it.  Here’s to the new you for the new year using the F.A.S.T. System!  Share this article if you find it beneficial!

Comments or questions?  Leave them below!