THE BEST DIET OF ALL TIME

What’s the best diet?

As a fitness professional, one question I hear all the time is, “which diet or nutrition plan do you recommend for best results?”

“Is it Paleo? Vegan? Intermittent fasting? Should I detox first?” etc etc etc

Everyone wants to know the “secret diet” for best results.

Let me share the secret: there is NO secret or ‘best’ diet. I know that may sound upsetting and maybe you don’t quite believe me when you read this but let me explain why.

Everyone of us is so different. You and I have many differences, as do you and everyone else in this world. Just to prove this is true, here are just a few differences many of us have:

• Body type: Some are tall and thin; others short and stocky. Or everything in between.

• Fitness level and body composition: Some are active, strong, lean, and dense. Some have been sedentary for the last 50 years and may be frail, without a lot of muscle.

• Dietary preferences and exclusions: Whether kosher or halal; plant-based or carnivore; scavenger or “picky eater”; iron stomach or “allergic to everything”, we all have a vast range of food preferences and many reasons for them.

• Budget: Some of us might be struggling students, some are middle-class families trying to make ends meet, or highly paid executives — maybe even a pro athlete.

• Organic / conventional: Some of us live on boxed and packaged foods. Some try to read labels, sometimes. Some of us may choose only kale that has been lovingly grown by a sect of Californian monks who hand-pluck the bugs off.

• Nutrition knowledge and diet history: Some of us will be faithful followers of a certain dietary practice, or a history of trying different diets. Others have very little nutrition knowledge at all.

• Time: Some of us have an open schedule, ready for any kind of health and fitness project. Others have a crowded daily schedule and countless conflicting priorities.

• Ethnic background and heritage: I work with clients all over the world. A meal or cuisine that suits your lifestyle may not suit someone who lives in another country or distant state, city or town.

• Age: As we age, our metabolisms change, our food tolerances and appetites change, and our digestive abilities change. You get the picture.

So when someone asks me what the ‘best’ diet is out there…it depends on each and every one of us and the differences we have.

You can be healthy and fit whether you eat mostly meat or mostly veggies, mostly fat or mostly carbohydrates, many times a day or just a few times, and so on. When working with a client, I ask them to track their foods for a few days and then we review the foods they enjoy most and how to make their meals work for them in reaching their goals; while not making them feel deprived of what they enjoy about their favorite foods.

What do they need to be their best?

GOOD NUTRITION IS MORE SIMILAR THAN DIFFERENT.

You might be wondering:

How can such varied diets all keep people fit and healthy? Well, despite their differences, most effective nutrition programs are more alike than different. Here’s how:

1. Good nutrition asks people to care about their food and eating.
Research shows that your actual choices are probably less important than simply paying better attention to what you eat. When you really care about what you eat, and make mindful, deliberate choices, you almost inevitably eat better.

2. Good nutrition focuses on food quality.
Almost no decent diet plan asks you to eat more processed, nutrient-depleted pseudo-food. Instead, pretty much every plan recommends eating whole, minimally processed, nutrient rich foods — foods that our body has a longstanding relationship with.
Regardless of the macronutrient breakdowns or specific choices, just eating better quality food will improve most of our health significantly.

3. Good nutrition helps eliminate nutrient deficiencies.
When we care about what we eat, choose foods mindfully, and try to get the best-quality foods we can afford, we usually get lots of valuable nutrients as a bonus. Many times, when people start a certain diet program, they just start eating better overall. They get more nutrients.
They may get more variety.
Or fresher foods.
Or less-processed foods.
Or foods they chose mindfully. Because of these factors, they feel better. And that’s one reason they start making wild claims about the rejuvenating power of their new diet. They didn’t do anything special, really. They often just started getting what their bodies needed.

4. Good nutrition helps control appetite and food intake. For most people, “it’s hard to eat just one” of the hyper-addictive deliciousness of processed foods. We often keep eating and eating them, but never feel satisfied.

We may also eat them on the go, when we’re rushed and busy.

So not only are we eating foods that encourage us to eat more of them, we’re not even really paying attention to the experience at all.

On the other hand, when we’re more aware of what we’re eating; choose a variety of more satisfying, higher-quality foods; and eliminate nutrient deficiencies, we almost always end up eating less food overall.

We feel more satisfied — both physiologically and psychologically.

We lose fat, gain muscle, and perform better. Notice that you don’t need calorie counting here.

Focusing on food awareness and food quality is usually enough for people to tune into their own hunger and appetite. That means calorie control without the annoying calorie math. (cuz I don’t love math) 🙂

5. Good nutrition promotes regular exercise.
When you start paying attention to what you are eating, you usually start thinking about physical activity too.
Or vice versa: If you take up an activity you love, eventually you start wondering if your nutrition could help you do that activity better.

Good nutrition fits with regular activity like a key into a lock. And most nutrition programs suggest that people exercise along with eating well.

Hopefully this information helped you understand the basis of a good meal plan and that most of them are more similar than we think.

If you need help with your meal planning, shoot me an email today: kathyprofitness@gmail.com

The UN-Diet Plan

So here we are on another Monday and facing a new month ahead.

Holiday season looms and many people start to shudder at the thought of finding a new DIET….

“When will it end?”, you might wonder at times.  “Why can’t I just finally stop needing to lose weight and get fit again and again?”

I’ve been asked so many times from clients and friends about the newest, fad diets and what I think about them. Let me simplify and just tell you that I think all diets are crap. They are created to deprive us and make us feel bad about ourselves.

Why? So that we finally stop following that said diet and gain the weight back again (because we didn’t really learn anything of value except that we suck and can’t lose weight) only to have to find another diet plan as soon as we hit rock bottom or need to get into better shape for an event.

Can we just ban them for good? I finally did and I want to empower you, my dear friend, to do the same. (If you already have then high five to you but please pass this along to someone who might still be stuck in diet hell)

It took me years to finally learn what areas were holding me back and un-learn what I needed to change in order to finally succeed and enjoy my life. I didn’t want to eat broccoli and chicken breast for the rest of my days. I didn’t want to cut out carbs. I didn’t want to live on salads. I didn’t want to NOT have fun when I wanted. (I may sound like a 2-year old throwing a tantrum but honestly, don’t you feel like that when you’re told YOU CAN’T HAVE THAT?? we now understand 2 year olds better!)

I’d love to give you a guideline to start today. Since we are taught to be “good” or “bad” in any given moment or following a plan of what we “can” and “cannot” eat (which is ludicrous to think long term but we need to take baby steps first) I am sharing my 7 Day Slim Down plan, Exercise Plan and Grocery List with you. But let me explain what this plan actually is and what it is not.

  1. It is NOT a diet. It is a blueprint of how to start implementing real foods into your life again. Most of us learn to cut out as much foods as possible. So we wake up each morning and skip breakfast (because who’s really hungry in the morning anyway, right?) then we end up scarfing down some unhealthy foods before lunch because we are so hungry. This continues throughout the day as we go through our feelings of guilt from eating what we shouldn’t have eaten and then starving ourselves some more because we ate too much of what’s not good for us.
  2. It IS a blueprint (as mentioned above) and by noticing there are 3 meals every day and 2 snacks in between 2 of those meals is your starting point. You can either choose to follow the foods written out for reference if you don’t like coming up with your own; or you can use the grocery list of foods and swap out items that you actually enjoy and/or have on hand. I’ve never liked following a meal plan written out for the masses either but it’s a helpful tool to learn from and adjust as needed for our own lives and likes.
  3. It will help with drinking more water (which most of us don’t get enough of) because being dehydrated makes us think we are ‘hungry’ and if we just stick to our water intake we won’t have as many hunger pangs throughout the day. Start drinking water early in your day and glug it! I wake up and immediately (no, don’t go do ANYTHING else until this is done!) drink 1/2 to 1 full liter of water on an empty stomach. We wake up dehydrated already and what’s the first thing most of us pour down our throats? Coffee…which just dehydrates us more. Now, I love coffee and would never dream of telling anyone to stop drinking it because I won’t either…but I will first get my water in and then enjoy my coffee! 😉
  4. This forces you to eat foods that are from nature. We are so used to buying convenience foods because we tell ourselves we are “too busy” to eat healthy but I call B.S. on this too. It takes less time than you think and saves you tons of money in the long run to buy whole foods and cook them up yourself. Trust me, I haaaate spending extra time on anything but if I can get a healthy meal cooked and still smile to enjoy it; then anyone can! I am not a natural ‘foodie’ and don’t enjoy taking my time when cooking but there are so many quick and easy recipes online that we are out of excuses.
  5. This plan also comes with a simple ‘at home’ fitness program. You don’t have to follow the workouts but commit to at least taking a daily walk for 15-20 minutes and timing yourself so that you see when you’re able to walk faster and/or add more time to your walkabouts. If you choose to give the workouts a try and are hesitant because you don’t know if you’re able to finish them – just do at least 10 minutes and if you don’t feel like continuing after 10 minutes is up, then stop. Easy peasy. Let’s stop making things so difficult that it stops us before we start.

I know you can do this. It’s only 7 days, after all and you can start any day of the week that you desire. What I challenge you to do is to stick to the full 7 days. No, they don’t have to be perfect and if you make mistakes along the way or fall of track…don’t stop. That’s the old patterns of diets. Instead, try to just stay on track with every day. Finish each day to the best of your ability and write it down in a notebook. Was it hard to eat the foods? Did you get some activity in? How did you feel throughout the day as opposed to the week before? Etc…

I’d love to know if you give it a go. Just drop me an email today: kathyprofitness@gmail.com

The Do’s & Don’ts of Ab Training for Women

Yesterday, I attending a mini quarterly fitness training for my group exercise education and credentials. I absolutely love taking these trainings because I am able to see new techniques and get new ideas from the master trainers as well as the fellow trainees.

It was an interesting thing though. I took 2, hour long master classes and they were hard core, but I was still able to do more once they were done. This, of course, due to the fact that I’ve been an avid exerciser for umpteen years and my body can just do more than when I began.

But then, I took a HIIT cycle class which is sweetly referred to as “Sprint”. Sounds harmless enough, right?

WRONG!! It was 30 minutes of freaking HELL on stationary wheels!!! 😦

One. Thirty. Minute. Class.

My body wouldn’t stop shaking. I was worn out and had to find my breath and focus throughout the workout. This is HIIT. This is AWESOMENESS!!!!!!

Why am I sharing this when today’s topic is clearly related to ab training? Because, my dear, you ALREADY have amazing abs! You just have some gorgeous fat covering your awesome abs. So what do we do to expose those gorgeous midsections? I’m here to help!

Before we get to some focused ab exercises to follow – and to avoid; let’s share why HIIT Training is the secret to amazing abs. 

  • Don’t have time to spend on working out; either at home or the gym? No problem with HIIT! It’s the ideal workout for busy schedules. You can squeeze in a quick workout just before you jump into the shower in the morning, or during your lunch break or even after you get the kids to bed at night. Seriously, there are NO excuses with time when it comes to HIIT workouts. Research has shown that you can achieve more progress in just 15 minutes of HIIT workouts (done 3X a week) than jogging on the treadmill for an hour. (boring!)  Want more good research info? According to a study presented in 2011 at the American College of Sports Medicine Annual Meeting, just 2 weeks of high intensity intervals improves your aerobic capacity as much as 6-8 weeks of endurance training. Whaaaat?????
  • You’ll not only have better results during your HIIT workout, you’ll also be burning more calories after your workout for 24-48 hours! This is commonly referred to as “EPOC”; or exercise post oxygen consumption. (you had me at burning more calories at rest, right?)
  • You’ll build a healthier heart! Let’s be honest, most of us aren’t used to pushing into the anaerobic (or “without oxygen”) zone. This is pretty much how you feel when you can’t breathe and you feel like your heart is trying to jump out of your chest. But when we are consistent and do our very best every sweat session, we receive extreme results. One study done in 2006 found that after 8 weeks of doing HIIT workouts, the subjects could bicycle twice as long as they could before the study, while maintaining the same pace. See? Heart = Happy! ❤
  • It’s also pretty awesome because you don’t even need equipment to get these results! You can choose running, biking, jump roping, and rowing when doing HIIT workouts but the greatest thing is that you don’t need any equipment to get it done! High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up. Fast. In fact, some equipment, like dumbbells can make HIIT less effective because of the fact that you aren’t focusing primarily on getting the heart rate up…you tend to split that with the weight training aspect.
  • Weight and fat loss “secret”! Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
  • Your metabolism becomes more efficient at rest (what we talked about above). In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
  • Get sexier leg definition and strength! The largest muscle group in your body is seriously taxed during HIIT training and the effects are to be proud of! Who doesn’t want lean, sexier legs as you’re losing body fat all over and shedding those extra pounds?
  • You can do it anywhere so no more excuses on where to workout anymore either. You can workout at home, the gym, outside, in a lobby, in your hallway…anywhere!!! Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
  • Beat the boredom workout blues! I don’t know if you’re like me but I HAAATE to be bored!! If I feel bored in my workouts, my mind starts to wander and guess what happens to the intensity of my workout? It suffers because my mind is thinking of things other than what I’m doing at the moment and this seriously messes with our results! Solution? HIIT workouts! This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!

Now back to our main topic; AB workout do’s and don’ts! 

If you’re like most women, we tend to wish for abs and want for abs so badly that we hope that our random sit-ups, crunches and plank challenges will do the trick. But let me share how you can get better results and stay away from moves that will actually make you look thicker around the middle! (no good!) Following these tips (as well as adding HIIT training to your routines) will help you get those rock hard abs – or at least tighter abs if you prefer. Bikini and tank top season is always just around the corner!

Ab exercises you should NEVER do! 

I’ll go out on a limb and guess that although you want tighter, leaner abs, you also don’t want a thicker waist.

Am I right? I knew it!! 😀

Then you’ll definitely want to stay away from weighted side bends.

Stay away from these!

 

The problem with this exercise is that it directly targets the oblique muscles with large amounts of resistance. The reason this is a “negative” exercise for lean abs, let’s talk about how the abs and obliques function. The obliques are two different muscle groups that originate from the lateral (aka: side) part of your lower ribs and insert into the front portion of your iliac crest. The obliques wrap around your sides and help you turn and bend your torso which helps your spine stability.

 

Normally, the obliques are visible only when you start getting rid of body fat layers. But when you target these muscles with extra resistance (such as dumbbells and weights) it makes them look bigger. This is because the obliques are positioned along the sides of your torso, and the effect is to actually thicken your waist. I don’t think this was your focus if you’ve done this move before, right?

It’s important to mention that the weighted side bend isn’t a bad exercise; in fact, many people like it because it strengthens your core, and some lifters actually want to increase the size of their waist. But if you’re looking for that hourglass figure, you’re better off skipping this move on ab day.

Exercises to help tighten your midsection

  • Add resistance to your main ab muscles (such as the rectus abdominis or “six pack muscles”) themselves. You can also still target your obliques (in fact, you’ll want to hit all the areas) but eliminate the added weight in this area and stick to higher reps instead. Want to start with some great moves today?  Here are some of the best to get started with:

 

1. Lying Leg Raise                                             

2. Decline sit ups with twist (no weights) 

 

3. Hanging Leg Raise                                       

 

 

4. Stir the Pot                                                       

 

How Often Should You Work Your Abs?

If you regularly do compound movements like lunges, squats, and deadlifts, you’re most of the way there. These exercises involve a lot of core work and stabilization so you’re getting a good ab workout without doing any specific “ab /core” exercises. But if you’re looking for better (and faster results), consider adding a HIIT workout 1-2 times per week and 1-2 of these ab moves above about 2-3 days per week. Perform 3-5 sets of each exercise for at least 10-20 reps per move. Rest 30-60 seconds between sets.

There’s no reason that you need to spend a full day on “core work” this way. If you start now by working these tips into your regular program (and avoiding those side bends), you’ll have a more toned core and your body will be summer ready all year long!

Let me know if you have any questions or comments and I’d love to get you into a transformation challenge if you’re up to it! Shoot me an email and let’s chat! www.kathyprofitness@gmail.com 

Abs to be proud of after age 40

Think you can’t have abs after your 20’s or 30’s? Well I love a good challenge so I was up to it as I turned 40…and in turn, signed up to take on the stage for my very first fitness competition!

Yep.

As a mom of 3 and a 40 year old, I committed to donning a two piece and walking on stage amongst other fit women; who, quite honestly, were in their 20’s and 30’s.

Proud day after 6 months of hard work and eating to prove it!

You could say I was nuts…and probably still am because I don’t regret it. Yes, I got flack for being an “egotist” and embarrassing my family but they were all supportive – especially my dear hubby! He was darn right proud!

Why? Because let me tell you what you are seeing when you look at someone with toned abs and a tight physique. You may be thinking they are naturally leaner, fitter and just more lucky…but you’d be wrong.

It takes hard FREAKING work! Every day.

I haven’t done another fitness competition since and it’s now been 5 years. It’s not that I didn’t want to continue; heck, I placed 2nd in my division and 3rd overall (which included those 20 and 30 year olds, thank you very much!) and qualified for Nationals that same year.

The reason I didn’t compete again is because it’s a full time job.

You need to train like a “mother” (and I don’t mean someone who’s had children) and you have to eat like an athlete. The time and energy it takes to cook, workout, rest, recover and continue is time consuming and I’d rather spend that time with my family while they still need me. 🙂

But I did learn quite a many lessons from those intense 6-months of training and counting every macro and morsel that I ate. In case you think you can’t have abs – most likely because of what you’ve been taught over the years and what other people have said – I’m hear to debunk every one of those crazy negative issues and tell you that it’s most likely because you’re not informed well-enough.

Intrigued? Follow along…

My abs today. 45 is no excuse!

1. Squeeze in “sneaky” cardio. You’ve heard the saying that in order to lose weight, you’ve got to ‘move more and eat less’, right? Well the moving more part can help trim those abs, buns and everything else across your body but if you’re like me, it needs to not feel like cardio. I can easily fit in a 5 minute jump rope session in between a busy day’s schedule or add some sprints or burpees in between my weight lifting routine to up the calorie burn and get it done in increments. If you detest long cardio sessions like I do, then fitting in these sneaky cardio burns can make all the difference in showing off those abs come summer season!

2. Combine core work and cardio. As I said before, I love fitting in small increments of cardio in between my weight lifting sessions. In order to get into the shape I needed to for my competition, I committed to circuit training on most days. This meant that while I’d perform my typical chest, back, leg, etc, days; I’d follow up a set of weight work with 30-60 seconds of jump squats, mountain climbers or jump rope which allowed me to get the most out of my workout sessions. Bonus? While these aren’t technically “ab crunches”, they do indeed involve core activation and help to carve out those abs!

3. Start with planks & not crunches. It’s not that I don’t like doing crunches – because I do – I prefer engaging my core entirely and “feeling the burn” is a great indication that work has been done! Did you know that your booty is actually part of your core? True story. But doing crunches doesn’t activate the glutes like planks do and most people usually resort to momentum while doing crunches and feel it in their neck. Not really the goal, am I right? It’s important to strengthen the entire core – imagine you have a wide girdle that covers the areas below your chest and stops just under your booty (this is your core) – before you progress to moves like crunches so you can master the moves instead of just the stuff on top. 😉 Along with planks, I’d suggest also beginning by lying on your back and raising your feet up and knees bent at 90 degrees. Place your hands on your quads (front part of your thighs) and push them away from your body as you engage your core to keep the knees over your hips. (you’ll feel these if done right)

4. Work your abs every day — but not in the same way daily. Your core muscles recover quite quickly so you can actually work them more often than other parts of your body without over-training. The secret however, is to change it up. For example, if you do planks on Monday, try doing C-curves (a Pilates type exercise) on Tuesday. How? Sit with your knees bent and the soles of your feet on the floor. Prop your upper body onto your forearms. Then, without changing the angle your upper and lower body have to the floor, place one hand at a time behind each thigh. Hold as long as you can, just as you would in plank.

5. Eat for awesome abs. Here’s where most of us get lost. We think that by workout out with enough cardio and performing our ab routines daily, we can get away with eating our favorite foods and just “eating better”. What the heck does this mean, anyway? LOL I’m guilty of saying this before too so I’m not calling you out in any way. I found that just by honing in on a few key areas, I was able to lean out sooner and much easier than when I ate “clean” and counted calories. Want to know how? Start with getting in a protein drink no later than 30 minutes after your workout since the quickest way to recover the tears in your muscles after you workout is to get protein into your body quickly. I use either a clean whey protein (no sucralose or unhealthy ingredients added) or Shakeology for my fuller-packed nutritional punch. Follow that up by drinking at least 4 liters to a gallon of water each day and eating whole grain carbs and healthy fats. If you need some help with foods, check out my healthy food list to plan out your meals for the week or month.

BONUS!! I’m super excited to bring my all-new FITNESS MEMBERSHIP SITE to you!! It’s been something I’ve dreamed of launching for almost a year now and I’m set to open this coming June! If you’d like priority information, please shoot me an email and title it “MEMBERS ONLY” and I’ll get you all the info as it rolls out! LIVE workouts, meal plans, personal help and more! Community like no other with support, accountability and TONS of content! 

Working out and Still Not Losing Weight?

Are you watching what you eat, exercising often and still feeling like you’re not losing that stubborn weight? The truth is that watching what you eat and exercising often (or even a LOT) is not specific enough and may be a bit “safe” as we can’t really measure these areas.  If we are honest with ourselves, there’s a very good chance that we are totally capable of trying a little bit harder in both of these areas.

Total-body wellness is a lifestyle. Fat loss happens when you ditch the scale, find an activity you enjoy, and start to see food as fuel instead of something to feed your emotions or occupy your time.

No matter who you are or what you’ve been through, chances are that you are struggling because of one of these 7 reasons….

1. You’re eating the wrong foods

A calorie is just a calorie? While this statement seems logical enough, our bodies respond to the nutrients it needs to burn fat and achieve the goals we are working towards. If you aren’t losing weight, you should begin by looking at your foods. I know many people focus on burning off the calories in their workouts and they don’t take the time to plan out what they are putting into their bodies as fuel. Diet is responsible for 80% of our results. I’m not a fan of manuscripted “diets”, either but a good rule of thumb is to choose natural, clean foods most of the time.

Eat most of your starchy carbs (like potatoes, brown rices and grains) on the days when you do your strength training or more intense workouts. On your rest days or lighter cardio days, try sticking to more protein and veggies and limit your starchy foods. Cut out your excess breads, white sugars and anything that’s processed. Look for the foods that have the fewest ingredients on their labels (aka: less processed). If you can’t pronounce something on the label, it’s probably not something your body needs so put it back on the shelf.

2. You’re eating too much

If you’ve already cleaned up your diet big time and you’re still not losing weight, it may be that you’re simply eating too many calories. You know the saying, “Eat less and move more”?  In order to lose the weight, your body needs to be in a calorie deficit, meaning you need to burn more than you consume. That being said, you shouldn’t have to deprive yourself either. Life is about balance. Don’t become obsessed with counting calories or weighing yourself every day.

Eat when you’re hungry and eat slowly enough so you can stop just before you get full. Healthy snacking during the day will keep you from overeating during meals. I always carry a healthy snack in my purse, because you never know when you’ll need a quick snack and it eliminates any quick and unhealthy food purchases in my day. Also, don’t be afraid to give yourself healthy ‘cheats’ like a few chocolate covered strawberries for example. The moment you start depriving yourself from foods you love to crave is the moment you start to feel like you are missing out on something and want to binge.

3. You’re doing too much cardio

If I had a dollar for everyone who has told me they do tons of cardio and still don’t lose weight….(I’d have a LOT of dollars! lol) Yes, cardio is a necessary part of your workout routine. It keeps your heart healthy, boosts your metabolism, and gives you a good sweat (you should break one daily). The problem is, that only doing cardio (and doing too much of it thinking it’s ‘better’) can actually add to our problem. Longer cardio workout sessions, like staying on the treadmill or elliptical for 90 minutes, or going for regular 10-mile runs can eat away at your lean muscle mass, which is necessary in increasing the metabolism to burn more calories.

It causes the body to become more endurance-focused, storing energy as fat to ensure it has plenty of reserve fuel to keep you going for all those miles. Not to mention it dramatically increases your appetite, making you more susceptible to unnecessary snacking or overeating.

4. You’re not lifting weights

This one goes hand in hand with #3. I’m not saying you can’t or shouldn’t do cardio. If you love to run or bike for reasons other than losing weight, then by all means don’t stop. But if your primary goal is to lose fat,  there are other forms of exercise that give a much better result for your burn. The best way to lose weight and build a toned and tight body is by doing some form of strength training, in addition to your cardio. When your body has more muscle tone then you’ll be burning more fat.

You might not be ready to give up your cardio just yet, so you can start by adding in some interval training. This means you’ll be doing short bursts of maxed out intensities into your regular sessions. This is a much more effective way of waking up the hormones that are needed to target the stubborn fat stores. Then, add in some resistance training to your routine. If you’re worried about lifting weights, you can always choose body weight exercises instead. Try a round of push-ups, squats and lunges and you’ll get great results without an actual weight just yet. 🙂

5. You’re not working hard enough

There’s no exact equation to working out and eating healthy—it’s a matter of trial and error, finding out what works specifically for your body. Just because you spend more time in the gym, doesn’t mean you’ll become a fitter person. Unless you are an athlete, body builder or marathoner in training, the average Joe shouldn’t be working out more than one hour  a day.

If you are spending more than an hour in your workouts, I bet you aren’t working hard enough. The workouts should be based on the intensity; versus the time. Remember this simple fact; the harder you work, the shorter your workout time may need to be. That’s why is super important to make the most of your time in the gym or fitness classes so you can achieve that “afterburn” effect which keeps your metabolism fired up for 24-48 hours after. Pretty cool, right?

6. You’re not taking time to recover

Let’s say you do achieve that afterburn feeling and you’re feeling your workout the next day, those are the days to focus on different muscles. If you prefer to work the whole body at once, then plan a workout routine that works your entire body on oneday and then take the next day to do light cardio, a yoga class or just rest and focus on nutrition.

Recovery and rest may actually be more important than the workouts themselves. It’s during those periods that your body does most of the actual fat burning. So give yourself that time to fully recover so you’re ready to work hard the following day. Most importantly, listen to your body. Push yourself, but also give it some love, too.

7. Your body is too stressed out

Exercise is actually a stress to our body. When you have a healthy balance of exercise “stress” and proper recovery time, your body will be healthy and able to lose the excess fat. But if you’re not giving your body the right amount of time to recover, it can be a negative thing since you’ll start to produce extra amounts of cortisol, which is the stress hormone. Cortisol is normal and important when we are working out, since it’s involved in giving our muscles the energy it needs to move.

The problem, however, is when our body is exposed to cortisol for long periods of time and starts to cause negative effects. One of these effects are the stubborn fat stores in areas you don’t want it. Exercise is no the only thing that stressed our bodies out and creates extra cortisol.  The problem multiplies when we are stressed out about personal or professional areas of our life. Obviously, when you stop exercising then you stop producing cortisol; but it’s not so easy to just turn off mental stress that may be wreaking havoc in your life. Make sure you are taking the time and energy to keep your mental and emotional healthy in check too. You should be working towards a total-body wellness goal…not just a simple “weight loss” goal.

Need extra help this season?

Join my 6-Week Fat Blasting Program!

What is it?
A proven 6-week program that will help you shed fat, lose unwanted weight, tone up and gain energy on your turf!

Private Facebook community + online training with me + nutrition help = RESULTS!
The workouts are fun and can be modified or progressed to fit any fitness level.
You’ve got your game plan. Now let’s join the game!

We start after Easter! Message me at: Kathyprofitness@gmail.com TODAY to get in! 

Just $47.00 for 6 weeks of workouts, meal plans, support, recipes and more!!!

Stressed, Overwhelmed and Anxious? Oh MY!

I’m going to be honest with you today!

I’m growing tired of talking about fitness, health and eating all the time.

You probably didn’t expect that from me, did you? Well, honestly, neither did I! But the last few years have been quite interesting and brought me to a realization this past year that I wanted to share with you.

I know that it’s important to take care of our health and I know you already understand that too. The truth of the matter is, I always figured that the more I talked about my journey and tips on these health and weight loss goals, then others would eventually start to live the life too.

But I started to notice a rather common pattern, instead. Many people would be excited to start a healthy plan – only to fall short somewhere along the line.

Was it their fault? Was it mine? What were the missing links between starting on a said goal and actually achieving (not to mention, maintaining) that said goal?

I then began to research what was different from where I am today versus who I was when I began this crazy ride 25+ years ago. What had changed from then to now?

Or a more realistic question would like be, what HASN’T changed since then?

There seems to be one underlying common issue for our ups and downs throughout life. It’s called, “LIFE”…
Or more accurately, STRESSES OF LIFE.

So why would I continue to push health and fitness tips and plans with those who continue to come up against another one of life’s roadblocks, time and again? No, I would need to restructure the way I work with my clients and customers based on their personal stress levels, struggles and common barriers instead.

The result? My own personal plan for eliminating our stress levels and finally getting to the core of our best selves.

Are you ready to cut the crap and start to live your life, once and for all? Stop second guessing if you should be doing more of “this” or less of “that”. Stop putting all of your focus on one area and then being frustrated when that doesn’t turn out exactly as you’d planned.

Are you currently dealing with any of the following:

  • caring too much about what others think of you
  • dealing with toxic people daily
  • procrastinating on things you know you ‘should’ do
  • feeling overwhelmed with all that needs to be done
  • wishing you could just fast forward until the next weekend or vacation
  • not knowing what you really enjoy anymore
  • feeling as though the person you used to be is “lost”
  • feeling like a failure when you continue to sabotage yourself in any goal you set
  • too embarrassed to share your true thoughts and shortcomings because you think that nobody else will understand
  • thinking that success and happiness is only for those who “earn” it

The thing about life is that, nothing will ever truly turn out exactly as we planned. We can either accept that fact and find another way; or just give up and throw our hands up as we look for the next magical solution. (which doesn’t exist) But before you decide to give up completely; there is another solution…and it’s so much simpler than we have been making it out to be!

Are you ready? The 5-Day Back to Basics challenge starts next week!

 

I’ve put together an amazing program that will not only help you lessen your stress levels, but it will also help you to succeed more than before. Sounds crazy, right? I know! I thought the same thing at first, until I started to implement these strategies into my life.

I cannot imagine living and thinking the way I used to because it brought me anxiety, unhappiness and lots and lots of stress.

No thank you!

I’m inviting you to join me for this first official launch next week! It’s FREE, it’s only 5 days and it’s easy – what is there to lose? (except stress and doing too much with less than stellar results!)

You can sign up right here (it takes less than a minute!)
JOIN THE 5-DAY FREE BACK TO BASICS CHALLENGE!!!

As a THANK YOU, I will send you my first video and assignment starting Monday, March 6th that will help you find your own success formula. There are no “one size fits all” ways to succeed but these little tips will show you how you can start now.

Ready? I’m so excited for this! I know it will be worth the few daily check-ins as it sets the tone for the rest of our lives!  Just click HERE and get the info you need to see what’s in store for this challenge and sign up in less than 30 seconds!

Enjoy your day and looking forward to helping you succeed more in the coming year than ever before!

Your friend,

Kathy P.
http://www.kathyprofitness@gmail.com

Month 1 Results!

My month 1 picture results! They say a picture is worth a thousand words so this should really say a lot!
My month 1 picture results! They say a picture is worth a thousand words so this should really say a lot!

I can’t believe it’s already been a full month on this program! I can honestly say that I feel like I just started and the fact that you are following my journey is helping me to stay on track and continue to post and push forward.

Week 1 seemed like a breeze. But isn’t everything exciting when it’s new again? The workouts were fresh and eating my meals and tracking them on MFP seemed like a fun game.

Week 2 wasn’t so fun. First of all, there were those nasty hormones to deal with :p and cravings were out of control! I remember a few times indulging in foods not on my plan and just saying (out loud too) “Who the heck cares?” Cuz I know I didn’t! Have you ever had a craving that was so powerful that nothing else mattered in that moment? While I’m not as easily thrown off my plan as I was in the beginning stages of this lifestyle journey (and that was like a hundred million years ago!), I still find myself overwhelmed with an emotional craving along the way.

You know what’s kinda cool about this, though? I realize that in that moment when I’m feeling defiant and needing a quick “fix”, giving in isn’t always the end of the world. As a trainer and someone who’s been working in the fitness field forever, I understand that a change of any kind is sometimes helpful to our bodies’ results. But what’s more important to understand about that crazy moment, is that giving in to a quick “fix” is most definitely more beneficial to our lives than jumping out of a window.

Just saying 😉

I also had a small weight gain in week 2 but knowing what I know, I let it blow over (and was happy it wasn’t any bigger of a gain with the extra eating I did!). I had a better week 3 in results but I realized my eating needed to get back on track.

For example, I’d start every day with the best of intentions (sound familiar? LOL) and then by mid-afternoon, I’d just tell myself that I’d “update my meal log-ins when I had more time”…

ya, right! That doesn’t ever happen so by this last week, I was definitely more mindful of tracking and listening to my body’s cues. For example, most of us start a “diet plan” (which I despise but this is an example) and once a few days passes, we realize that our bodies are screaming for MORE FOOD!

Right?

So what do we do? We buckle down and decide that we are going to have “more willpower”…

How well did that work for us? haha

So we finally give in and eat the entire refrigerator and freezer, only to feel like a ginormous blob of a failure after. Sound familiar? It is cuz WE ALL HAVE DONE IT!

and probably will do it again for sure! This is no secret so let’s stop acting like we are the “only” person in the whole entire world to ever struggle like this and feel like a failure.

What would have happened if we decided to change the previous scenario? (aka: what I decided to implement in this last week)

For example, you’re humming along on days 1 and 2 on your new “diet” and then all of a sudden (like it’s a surprise we hadn’t anticipated…) we are hit with this overpowering desire and hunger to EAT ALL THE FOOD!

So we say, NO! I am strong and I have willpower and my goals are more important to me than this instant glorification.

B.S.

Seriously, that won’t work and you know it. It never did and it never will. There are only 2 other ways to handle this situation so you can continue to succeed and move forward;

#1) Eat more food! Duh! Although this sounds simple to do, it’s not! Most of us are stuck in the “DIET” mode that we berate ourselves for even contemplate more calories. For crying out loud! Our bodies are only trying to LIVE. It has needs and works hard for us every minute of every day so if we can’t just fathom that some days (and times of the month), we will require a bit more or less, then so be it. One word of caution though, I don’t mean to just go out and eat whatever and however you want. In order to succeed, imagine taking care of a brand new car that cost you $100,000. Would you just fill it up with whatever type of crap you could come across because it was low on fuel? Or would you plan to invest in the most precious fuel (with the octanes and stuff…I know nothing about cars so that’s all you get for this analogy) so that your car could last forever and run smoothly?

I’m thinking you chose the latter option and you’d feel confident it was the right choice. That being said, why on earth would we think it’s okay to shove ding dongs and crusty week old pizza down our pieholes when we’re hungry and have waited too long to eat something better for us? Next time you feel hungry, understand that your body might need it and choose wisely. Heck, even if you have an extra apple and a handful of almonds, you’re not going to harm your body OR your results. Trust me.

#2) Have a cheat if you must but have dignity and use a fork! I’m not kidding; many times when we’re hit with the starving body and have put off eating for way too long, we get to the point of just eating whatever is in arms length and looking like a complete lunatic. (and not to mention a bit disgusting) Right? So in case you aren’t up to “fueling your car” with quality nutrition in that heated moment, then pick up a plate and a utensil and eat in front of people so that you look less crazy and more like you love your food! Why wouldn’t you want to anyway?

I’m now winding down on week #4 and will begin my 2nd month on Monday. I have to say that this past week was my “recovery” week and it has given me more oomph to kick start another month and not feel like I’m killing my body with new challenges in these quick and effective workouts. If you haven’t taken a week to recover in awhile, may I recommend you do that now? Go do some yoga, pilates and use a foam roller for crying out loud! Your body totally deserves this! (or you risk some bad stuff and that’s not going to be fun if you get injured)

I’m sharing my results with you but realize that I most likely won’t lose much more weight on the scale in the coming 2 months, but I know the changes will show up in the pictures, measurements and body fat testing. I am 5’6″ and my weight never goes below 145. Even when I drove myself to the leanest point of my life at age 40, and took on the stage in a bikini no less! GASP! I stopped having my periods for 6 months because my body fat was way too low and I felt so bad and suffered from burnout and adrenal failure.

Fun times!

And throughout that time period, the freaking scale still stared at me with that stubborn “1-4-5” and nothing less. Crazy how our body’s work, right?

I’m super pumped for the new month and hope you are taking some of these tips into your own life for better results if you need them! Please leave me a comment or shoot me a message if you need some tips that I have not addressed yet.

Here are my measurements and weight updates from week 1 to week 4:

Day 1 weight/end of month 1: 150.1/ 147.2

Waist: Day 1 – 28.5   End of month 1 – 28.25

Hips: Day 1- 38.5      End of month 1 – 38

Thigh: Day 1 – 19.5   End of month 1 – 19

All in all, I am down almost 3 inches and over 2 lbs. From my pictures though, I am really happy with my month 1 results!

One of my "emotional" days...I actually cried in my workout because so many things were going wrong and I felt absolutely NO energy or desire to complete the workout. Still think other people don't struggle too?
One of my “emotional” days…I actually cried in my workout because so many things were going wrong and I felt absolutely NO energy or desire to complete the workout. Still think other people don’t struggle too?