Archive for October, 2009

Not getting results???

Wednesday, October 28th, 2009

                             NOT GETTING RESULTS????

 

Do you feel that you are working out hard and sacrificing in your diet and not getting the results that you want? 

I just started training two ladies the other day.  They currently had been walking on the dam together and had pretty good results for awhile.  The results came because before they had been inactive.  So, even a little bit of activity provide results…up to a point.  They both had become frustrated cuz they were stuck at their current weight and their progress had stopped.  The temptation to quit then comes into play cuz they (and all of us) start thinking “Why should I continue this sacrifice when I am no longer seeing results?”  And then the disaster of that thinking sends us back to previous habits and we pack the weight back on thus canceling all the hard work and sacrifice we made previously. 

So, as partners, they hired me.  During their first workout it became very clear to them why they were not getting results on their own.  When working with clients, I believe in short, intense workouts.  By the time we were finished with our hour together, they were sweating, beat, but convinced.  They recognized they were not pushing themselves and why they were stuck where they were. 

Is personal training expensive?  It depends on how serious you are.  Are intense work-outs hard?  It depends on how badly you want results.  By hiring a GOOD trainer, you should be able to get to your goals in half the time it would take you to be on your own. 

My girls have not stopped their walks on the dam.  However, they are incorporating what I am teaching them into their work outs now.  If they continue, they will be very satisfied in half the time and will always want to keep it part of their lives. 

 

Laurie Jones offering in home personal training

Lauriesimplyfit.com   370-8228

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SCARY FOODS!!!!

Wednesday, October 21st, 2009

As I write now about some of the most scariest foods out there, please remember I do not do this to “bag” on the makers of these “foods”(? Do I actually call these items foods??)  It is just to give you information so that you know exactly what you are putting into your body.  By the way, the fast food restaurants do have menus with nutrition content and offer healthier alternatives.  Next time you are in one, sit down and take a look.  It will help you make a wiser choice. 

·        Deluxe Breakfast @ McDonald’s…1,140 calories/59 gms fat!!!  Yikes!  Instead, try the Egg McMuffin @ 300 cal/12 gms fat. 

·        Wendy’s Baconator…830 cal/51 gms fat.  Instead, try their chili @ 220 cal or Mandarin Chicken Salad (sorry, no dressing) @ 360 cal.

·        BK Stacker Quad.  This burger has FOUR beef patties!  Come on people!  Talk about over indulging!  1000 cal/68 gm fat!!!  Alternative: Tendergrill Chicken Fillet (no mayo) 400 cal/7gm fat.

·        The Double Six-Dollar Burger…1520 calories!!!/111 gm fat!!!  Run for your life!  Alternative..Charbroiled bbq Chicken Sand  @ 360 cal/4.5 fat.

·        Meat lover’s stuffed Crust Pizza…2 pieces at 1,040 cal/58 fat.  Try Veggie lovers thin pizza @ 180/7fat for one slice.

·        Chicken and Biscuit Bowl…870 cal/44 fat.  Instead, tender roast sandwich (no sauce) at 300 cal/4.5 fat.

·        Grilled Stuff Beef burrito…680 cal/30 fat.  Alternative is their “Fresco” menu.  Really good!

·        Caramel Pecanbon…1,100 cal/56 fat.  Alternative is Minibon @ 300 cal/11 fat.

·        Chocolate Chip Cookie Dough Blizzard..1,320 cal/52 fat.  Instead get a soft serve cone at 150 calories and 5 grams of fat.

You can easily see why these foods will cause your waist line to expand and keep expanding; arteries clogging; heart attack and diabetes.  These places offer alternatives, and they really are good!  Start choosing the right foods, and soon you will have a hard time eating the bad ones.  They simply will not taste good to you.  Take care of yourself.  If not for you, at least for those who love you dearly.

Laurie Jones /offering in home personal fitness training  

Lauriesimplyfit.com  370-8228

Posted in Diet and Nutrition | No Comments »

BAD WEATHER? NO EXCUSE!

Wednesday, October 14th, 2009

You may be a little worried!  The rain is here and for some of you “at home” exercisers and this may be a problem if you are used to walking, running, or biking outside and do not own  (nor want to) in home equipment.  Well, I have got some answers that I use on my clients that I train in home.   Get your shoes on that you use for walking or running and clear out an area for room.  Put on some good music. 

Depending on your fitness level, aim for 20-30 minutes of keeping your heart rate up.  Use these exercises:

a.        Jumping jacks

b.      Squats

c.       Push-ups

d.      Squat-jumps

e.       Sit-ups

You can use these 5 exercises together for 3-5 sets of 15.  So, here is an example of what I’m talking about.

Without resting:

15 jumping jacks/15 leg squats/15 push-ups/15 squat and jumps/15 sit-ups.

Rest 1 minute and then repeat up to 5 times.  This will be an intense work-out and you will definitely keep your heart rate up.

Notes: 

SQUAT:  When doing a squat, push your bottom out like you are about to sit on the toilet.

PUSH-UP:  Can be hard on the lower back.  Do the “girl” type on bended knees

SQUAT-JUMPS:  Simply squat then push off like a jump

SIT-UPS:  Do not bring your chin to your chest.  Keep your head even with your shoulders. 

Ok!  That should give you a great little work-out on rainy days so you don’t come up with any excuses for not exercising!

 

Laurie Jones offering in home personal fitness training

Lauriesimplyfit.com    370-8228

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SCARY SCALE!

Thursday, October 8th, 2009

THE “SCARY” SCALE!

Oh, the dreaded scale.  It seems to call to us, especially when we are trying to lose weight.  That little piece of equipment seems to hold power…the power to make us feel good or bad.  You could be sticking to your healthy eating plan and exercising faithfully, feeling your pants getting loser and then step on that scale and freak out since the mark did not move and then say to yourself  “All this hard work for nothing.  I’m done”.  You stop working out and hit the Big Mac and fries.  Now remember, before you stepped on the scale you felt good.  After you stepped on the scale, you felt bad cuz the scale did not read what you wanted it to.  And you know what?  Probably the next day or two before you ate the Big Mac you would have seen the drop you were hoping for.  I personally do not own a scale.  I will sometimes use the one in the gym. 

 I recently had one of my clients fall totally off the wagon just because of the scale.  She was misusing it and stepping on it daily.  Well, this time when she stepped on it, she was bummed.  I warned her not to use it every day, but she didn’t listen!  (Imagine that!  One of my clients NOT LISTENING TO ME!!!)Remember, our weight can fluctuate between 1-2 pounds.  One day you may be down a pound, the next time up a pound.  This is a good reason to weigh in once a week because that will give you a true reading.  For once a week weigh-ins,   I personally would pick Fridays since most of us seem to do really well during the week and slip up on the weekends.  Get on the scale first thing in the morning, wearing nothing or clothes that are consistently the same.  Wearing shorts to weigh in the first time, and jeans the next will throw you off 1-2 pounds.  If you are doing weight training, remember that muscle weighs more than fat.  Therefore, the scale may register more, but your clothing will feel different.

 Even though muscle weighs more, if you are truly sticking to your exercise and diet the pounds registered by the scale will start coming off.  So, break the addiction to the scale and stay faithful and patient!  You will get the results in time that you are working so hard for!

Laurie Jones offering in home personal fitness training.

Lauriesimplyfit.com

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