Women training with weights

Although it is important for both men and women to train with resistance, women really need to place some extra importance on this part of their training.

Osteoporosis and Osteopenia are conditions of low bone mass which leads to an increased risk of bone fractures, which are extremely common in women; especially after menopause.

You may be wondering why this effects women more than men and there are two main factors.

  1. Men have larger bones
  2. Men don’t have a true menopause like women do which decreases testosterone

According to Dr. Wermers’ article, Women’s Wellness: Bone density in Women https://newsnetwork.mayoclinic.org/discussion/womens-wellness-bone-density-in-women/

Fracture rates exceed all other diseases in elderly women in the U.S., with a 2x greater risk than heart attacks, 5x greater than breast cancer, and 8x  greater than stroke.” That’s astonishing numbers when considering that adapting a healthier lifestyle can also reduce those numbers as well.

The natural process of bone decline begins around your 30’s and the only way to prevent it is to focus on healthy lifestyle habits such as getting enough calcium and weight bearing exercises. When we age our lifestyle habits seem to lead to less activity and inadequate nutrition which can lead to a bone loss at a rate of 1% per year after the age of 40.

Strength training has shown to provide the mechanical stimuli needed for maintenance and improvement in bone health. There have been numerous studies that show strength training can even build bone. Participating in activities that put stress on the bone can push the bone forming cells to produce stronger more dense bones.

Weight training has extra bone benefits over aerobic training as it targets the bones of the hips, spine, and wrists which are the leading sites of fractures. I should mention it is also important to include some balance work in your training routine to help prevent the falls that lead to these fractures.

It is never too late to start a weight training program, start slow, start with body weight movements and work your way safely to externally loading with weights.

  1. The effects of progressive resistance training on bone density. https://www.ncbi.nlm.nih.gov/pubmed/9927006
  2. Strength Training builds more than muscleshttps://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles

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Can you believe we are in December? Is anyone else wondering where 2018 went? It seems like I blinked and we’re already moving into a new year, boy, I don’t need time going by that fast.

I know this last month throws a lot at you but I still want you to focus on making it through without derailing too much from all those healthy habits you have worked on all year. This doesn’t mean you can’t enjoy some delicious Christmas goodies but I do want to help you devise a plan of action before you go all in.

Surviving the Holidays by Health & Fitness Blogger www.juliewilcoxson.com
Get moving

Here are my quick tips to help you this month

Tip # 1: Schedule your workouts. I know your busier than ever trying to make all the things happen but to be able to accomplish so much over the next 24 days you are going to need the energy. Exercise helps to reduce stress and anxiety, it helps keep our sugar cravings under control, and if you are anything like me, it makes you a little more pleasant to be around. It is important to keep a familiar routine when so much is going on around you. Let’s face it, everybody needs 30 minutes to an hour to take care of themselves no matter what time of year it is.

 

Tip # 2. Drink your water. When the temperatures dip down it makes us reach for the hot teas and an extra cup of Joe, which ultimately means we need even more water. Dehydration makes our skin drier, less performance in our workouts, less energy, and our bodies need the water for survival. The goal is half of your weight in ounces of water at a minimum (you need an extra 8 ounces             for every hour of exercise and every cup of coffee).

 

 Tip # 3. Get your Sleep. This is the one area we always try to skimp on to fit more “stuff” into our day. Wrong idea! It is flu season and when you get yourself run down, you lower your immune system making you more susceptible to all the illnesses that are going around. Sleep is when your body rejuvenates. We are overstimulated all day long by our jobs and having cell phones around the clock. The goal here is 7-8 hours each night just as you did the last 11 months. Sleep is when the magic of all your hard work gets to come to life.

 

 

Tip #4. Arm yourself with healthy snacks. How many times have you been held up longer than you had planned? Poor planning = drive thru’s and candy bars. Never leave home without healthy portable snacks. I always have a bag of protein powder, water bottle, and a snack bag of raw nuts with me. It doesn’t have to be fancy, just healthy. Have you ever gone on a long road trip and didn’t plan to stop for gas because you wouldn’t have time? That would be craziness, treat your body the same way- it needs refueling throughout the day.

 

Tip # 5. Practice Gratitude. Don’t let this time of year get you caught up in what you don’t have. Instead focus on 5 things every day that you are thankful for. It can’t be your family because that is a given, instead look for the little things like a great cup of coffee,  5 minutes of unplanned quite time to yourself, a great conversation with a friend, a beautiful sunrise. Look for the small things in your everyday and you will start appreciating all that you are blessed with.

 

Living a healthy lifestyle is year round and we can’t push it aside because we are too busy with other things. It is a full time commitment. Embrace the feeling you get from a good workout, or the stress release it provides, make those feelings something you look forward to so you don’t want to miss.  I hope you learned a tip or two to keep you on track this holiday season. I would love to hear how you have handled it all in the past.

 

Juliewilcoxson.com

 

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When it comes to ideas for our loved ones at Christmas time, it can be a daunting task. Allow me to help with all the things fitness related for that special someone who is wanting to be healthy and fit this season. Let’s be real once the holidays are over and all the sugary treats are gone it is nice to have something healthy under the tree to bring us back to reality.

  1. Hip Bands-  this is hot tool that are perfect for training the glutes on the go or at home. The new ones have a gripper effect so they don’t pinch and roll up. $19.99- $25.00 https://www.amazon.com/Resistance-Workout-Elastic-Exercise-Activate/dp/B07DPS6Y5F/ref=sr_1_7?ie=UTF8&qid=1542737885&sr=8-7&keywords=bands+for+glutes

hip bands Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
hip bands

2.  Brooks running shoes- I have tried plenty of shoes in my time and nothing compares to Brooks running shoes. My personal favorite is the Ghost. They provide the best support for any sport you participate it and come in the coolest of colors. $99- $150

https://www.brooksrunning.com/en_us/brooks-running-shoes-ghost-11-gtx-womens/120276.html

Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
Running Shoes

3. RX Smart Gear Jump Rope Jump Roping is an amazing exercise. It is a full body HIGH Calorie burning workout and yes the rope makes a difference in the speed and feel of the workout. I like RX style jump ropes. $45.00

  1.  https://www.amazon.com/Rx-Jump-Rope-Black-Handles/dp/B01F80JPO8/ref=sr_1_1?s=grocery&ie=UTF8&qid=1542739059&sr=8-1&keywords=rx+smart+gear+jump+rope

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Jump Rope

    4. Who Says Cardio Has to Be Boring ebook on sale for $2.99. Who doesn’t want a quick reference for doing cardio workouts at home, on the go, or in the gym? The best point is it is written by yours truly.

  2. https://www.amazon.com/Who-Says-Cardio-Has-Boring-ebook/dp/B07KJFS9P8/ref=sr_1_1?ie=UTF8&qid=1542738917&sr=8-1&keywords=julie+wilcoxson

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Cardio eBook

    5. Collagen is a great gift and something that your loved one probably hasn’t even thought about. It helps with joint, ligaments, hair, skin, and tendon health. This is the only brand I personally have liked the taste of and if you are not sure you can buy the stick pack and it would make a great stocking stuffer $25.00 . https://www.vitalproteins.com/  

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Vital Proteins

    6. Smart Wool Women’s or Men’s PhD Ultra Light Micro Socks are the absolute best. They are not too thick, they don’t bunch and they provide jus the right amount of comfort. These are the only socks I own and are sure to be a winner for any athlete $12.99 and up . https://www.amazon.com/dp/B00M447DDW/ref=sxr_rr_xsim_2?pf_rd_m=ATVPDKIKX0DER&pf_rd_p=9ddc66f6-9fc0-49ff-b2fa-06a39d9859e6&pd_rd_wg=G7YJO&pf_rd_r=00CAD6GA3YN806XVA27W&pf_rd_s=desktop-rhs-carousels&pf_rd_t=301&pd_rd_i=B00M447DDW&pd_rd_w=wPyS6&pf_rd_i=smartwool+socks+womens+medium&pd_rd_r=5598a8ff-6722-4460-9120-941b72fab3f8&ie=UTF8&qid=1542739523&sr=2

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Smart Wool socks

    7. Nutri Ninja Personal Blender. I love our Nutri Blender, it comes with handy little smoothie containers and lids so you can grab and go. $69.98

    https://www.amazon.com/Professional-Personal-24-Ounce-75-Recipe-Cookbook/dp/B00P2PFMV0/ref=sr_1_cc_5?s=aps&ie=UTF8&qid=1542739688&sr=1-5-catcorr&keywords=nutri+ninja+blender

     

    Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Nutri Ninja Personal Blender

    8. Bindle Bottle Stainless Steel Insulated Water Bottle. This is a genius idea for a water bottle. The bottle is a secret compartment where you can put your keys when at the gym or hiking. It comes in a few different colors. $36.99  https://www.amazon.com/Bindle-Stainless-Integrated-Compartment-Eco-Friendly/dp/B07CJVF3VR/ref=sr_1_1?ie=UTF8&qid=1542739893&sr=8-1&keywords=bindle

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Water Bottle

    10. Trigger Point Grid Foam Roller, a perfect tool for working on sore muscles and releasing lactic acid in the deep tissue. This trigger point is a medium density so it is not too hard or too soft but just right. $34.99 amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B0040EGNIU/ref=sr_1_3?ie=UTF8&qid=1542740047&sr=8-3&keywords=trigger+point++grid+foam+roller

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Foam Roller

    11. Daily Harvest is a subscription service that delivers whole food bowls to your door. This is a great gift for the busy person that still wants to eat healthy. They have smoothies, soups, oats, and harvest bowls. Price ranges from $6.99- $7.75/ cup. https://www.daily-harvest.com/giftcards

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Smoothie Bowls

    12. Lululemon- everybody knows these are by favorite workout pants. They cannot be beat, although I have heard great things about Gym Shark (I haven’t tried them yet). The best part of these pants is that they are NOT See through when you squat. This is very comfortable and come in so many colors and styles. $99-$150.00 https://shop.lululemon.com/p/women-pants/Wunder-Under-Hi-Rise-Tight-Mesh-28/_/prod9200516?color=0001

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    The perfect legging

    13. Graze Box- the perfect little low calorie snack foods for on the go. They have so many options to choose from. The little snack packs are healthy, good quality ingredients and delicious. They have sampler boxes for free for you to try. $14.99 and up https://www.graze.com/us/

     Holiday Gift Guide for the Fitness Fanatic www.juliewilcoxson.com
    Graze Box

    I hope this helps you with some gift ideas for that special fitness person on your list. I would love to hear what your favorite things to give or receive are in the fitness field. Who knows, maybe I will add it to my list.

Juliewilcoxson.com

 

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For years I worked my legs with heavy weight but wasn’t seeing the results that I thought I should have. Instead I suffered with low back ache and hip issues and yes jumping was an issue after having two children. Until I discovered this beautiful and easy exercise of and started incorporating them into my daily routine. This exercise can be done daily; remember practice makes perfect. Watch the video at the end and start applying them into your routine.

Want to stop peeing every time you jump or sneeze? Keep reading….

Let’s face it we all want tighter butts and strong noticeable abs, am I right? You may be doing rep after rep of crunches, leg lifts, and squats without seeing any improvement. What I have found in my 20 plus years of working with clients is that they are not engaging the mid section which is leaving their lower back to take the brunt of all those crunches. Now in order to explain this in detail I am going to have to get a little scientific on you, bare with me I have a purpose.

The Abdominal Muscles

We have external and internal abdominal muscles the rectus abdominis and the external obliques are the external muscles. The transverse abdominis and external lumbar multifidus are the inner muscles.

The external muscles aid in crunching and the twisting. The inner muscles support posture, back support, and deep breathes during big movements. The inner muscles are usually weaker because of not engaging them during movements. By strengthen these inner abdominal muscles you can elevate back pain, engage the glutes better, eliminate urinary incontinence, and create a tighter mid section.

The Vacuum is Your Golden Exercise

Many people have never heard of this exercise and are missing out on an extremely important game changer. The vacuum is an isometric contraction of the Transverse Abdominis which works together with the pelvic floor muscles to stabilize the lower back and pelvis. (are you sensing my message of the pelvic floor). Ladies, if you have children you have probably been told to do your Kegel exercises to help with incontinence when jumping or sneezing, but have you ever been told about the vacuum? This is a MUST and it is never too late to start working these important abdominal muscles.

Watch my video on the most important exercises when it comes to tighten the mid section and working the glutes. If you apply the vacuums daily you will put an end to the urinary incontinence issue and can also reduce your waist line by 1-3 inches.


 

Juliewilcoxson.com

 

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We had the day off on Labor Day my hubby and I decided to take our workout to the beautiful city of Nashville. We needed a challenge and Capital Hill didn’t disappoint. This workout is filled with stairs, spiderman climbers, pop pushups, hill sprints, bear crawls up a hill, and a heck of a good time. It was a great 45 minutes Let’s take a minute to discuss that hill shall we. I think it should be renamed, Cardiac Hill. Oh my goodness what a steep hill it is, I felt every beat of my heart in my neck with that one and those spiderman pushups….. I am still feeling my core from that little beauty. I challenge you to try this one out on your next outing. Warm up with a 5 minute jog around the building 3 rounds of each:
  • pushup stair climbs (can do stair climbs when fatigued without the pushup)
  • lateral runs up the stairs and then back down
  • single leg pop squats alternating legs
  • directional sprints up the hill
  • spiderman climbers up the hill
  • bear crawls up the hill
  • and finish up with a good all out sprint up a flight of stairs.
Rocky style at the end is optional. 🙂   You can check out our video here Capital Hill Workout   Ohhh and can you find where I broke a nail in the video? lol   [bloglovin_button]
October 4, 2016

By Julie Wilcoxson, CPt
Welcome to the “Haters Club”. I know many of you have muttered these words when asked to do a push up. We all hate them because we can’t do them. Simply put, you hate what you need most. Remember that…..
Think about it for a second, if you could knock out 50 pushups, then it wouldn’t bother you, you wouldn’t “hate it” anymore. So start doing the things you hate so that you can improve on them and learn to love them. Push Ups are awesome, they work just about every muscle in the body and if you want to shape up those shoulders and arms, well then get down and give me 20 ladies.
This isn’t an exercise for men only either; this is one of the best compound movements you can add to your exercise routine. What better way to tone up- Pushups require no space, no equipment, no financial investment, no planning, no thinking- you just get down and go for it. Hey, and no girlie pushups either. I am NOT a fan!!!  If you cannot perform a pushup on your toes, then go to a wall or a table or chair, but please don’t drop to your knees. The reason I don’t like the “girlie” pushups is because if you resort to performing them on your knees, you will never challenge yourself to get off your knees. However, if you’re on a wall or chair- you are going to want to get off those modifications and challenge yourself more by hitting the toes. Trust me!!!
We all have things in our life that we are not excited about doing, but usually that is what we need the most. When my clients cry about burpees or pushups- guess what they will see in their workout every week.. Yep, you guessed it Burpees and Pushups; (some clients take a little longer to catch on). So when faced with that challenge, that exercise you don’t want to it, instead of skipping it or giving it only 25%, go after it FIRST, smile and recognize that this is what you need and this is what is going to bring you results.
So no more excuses, now get after it!!!
 

October 4, 2016

Where are you with your health? What direction are you headed? How will you get to your goals? Many of us are walking around in circles undoing all our good intentions. Did you have a healthy grilled chicken salad for lunch only to pick up dinner at a drive thru? Did you set your alarm to get up earlier to do that cardio session only to skip breakfast? If this sounds like you, then read on.  You only have one body and one mind, don’t you think it’s about time you put it as a priority in your life? Forget all the crazy infomercials you’ve seen or the nutty Hollywood diets you’ve read about. Life is not about quick fixes and your health is no different. I know you’ve heard the saying, “You didn’t put the weight on overnight and you’re not going to lose it overnight” This is the truth!!!  You have to give your body time to trust that you are going to take care of it. When you’ve spent endless hours feeding your body nothing but crap, skipping meals, missing workouts, sitting on the couch surfing through television channels, staying up late, and stressing out- your body is going to lash out. How can you expect your body to be a smaller size, free of illness, with boundless energy treating it that way? It’s simply not going to happen!!! Take the time to provide your body with the TLC it deserves. Don’t think for one minute because you’re not in pain now, skinny, or without disease that this will be the case forever.   The longer you take your health and body for granted the more time it has to get its revenge against you. Get in tune with yourself. How many times have you grabbed a pair of jeans out of your closet only to fight to zip it up and thought to yourself, “How did these get tight?” Really?? Do you really wonder how?  Chips, soda, and the couch do not make up a healthy lifestyle. What did you think was going to happen? Did you know that 1 lb of fat = 3500 extra calories? That’s a lot of forgotten calories and I am assuming most of you have more than just a single pound to lose.  So how do you get your life back under control? You schedule in some “ME” Time. You don’t have to take 2 hours either, simply 30-45 minutes most days of the week and a little prep time in your diet and you are on your way to a healthy, vibrant new you. Let’s do something together, shall we? First I want you to think of the fitness goal that you would like to reach. It could be to lose 10 lbs of body fat, to fit into a smaller healthier size, to be more energetic, to eat healthier, to lower your cholesterol, to cure your sleep disorder, to breathe easier, etc. Whatever it may be, I want you to vision it. That’s right; don’t feel silly, no one is watching you. Close your eyes and really picture yourself standing in that mirror in that new fit slimmer outfit! Can you feel the self confidence rising? Can you see how others are looking at you? Can you see yourself walking up a flight of stairs more easily? Can you feel how proud you are, how about your walk? I bet your strutting just a little bit more? How does your significant other react to you now? How do your friends and co workers treat you? How good do you feel now that you have achieved your fitness goals? This is the vision you need to keep in your mind. You have to feel it in order to make it a reality.

October 4, 2016

“People with goals succeed because they know where they are going. It’s as simple as that.” Earl Nightingale
Have you ever taken a road trip without a map or a plan of directions on how you would reach your desitation? Maybe if you wanted to get lost? So why is it that so many people treat life as if it were meant to be lived blindly. How can you reach your goals if you never took the time to set any? If you are just sitting back and wishing and praying the things you want out of life will magically fall into your lap, I gotta ask you, How’s that working for ya?”
Life doesn’t work that way, ladies. Life is all about what you put into it. You have to set goals in order to look back and say, Wow, my life was a wonderful ride. In order to set goals you have to know what it is you want to achieve. What are you looking to do. Be Specific about it. Write your intentions in detail. What is it that you want? You need to answer the 5 W’s, Who, What, Where, When, and Why. Do you want to lose 10 lbs in the next 2 months? Or place in a 5k race this Fall? Have more energy? Whatever it is then write it down.
Don’t just write it on the back of a piece of scrap paper either, put it somewhere that you can look at it numerous times throughout the day. I like to keep copies of mine, on my computer, my phone, and a copy in my wallet. This way I can look at it no matter where I am throughtout my busy day. You need to always be reminded of your goals. Just like our road trip, your goal repersents your desination.
Always state your goals in a postive present tense. Such as, “I am so happy now that I workout 5 days a week and choose healthy, frequent meals..” Remember the subconscious mind doesn’t know past, present, or future, so use the present tense and your mind will help you make it a reality. MEASUREABLE GOALS. Don’t just write it down and walk away thinking it will happen on it’s own. You have to truly believe it will happen. Feel the emotions! When you lose those 20 lbs, how will you feel? What kind of compliments will you receive? How will people react to you? FEEL THEM NOW!!! Use set dates, times, amounts. By what date would you like to reach this particular goal? Is it 4 weeks from now, 2 months, a year? Write it down.
So now your goal changes to, “I am so happy that on July 10 I am 20 pounds lighter and now I have so much energy.” Be prescise about your date. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them. Set Attainable Goals None of this unrealistic junk, I want to lose 20 pounds by next Friday for the office party. They need to be real attainable goals.
This is not wishful thinking, this is setting a real, measureable, attainable promise to yourself. You are giving yourself your word that you will make this goal happen by a certain date. This is where you figure out your plan of action. You should always keep promises that you make to yourself, it is counter productive if you are constantly putting yourself last or breaking self promises. Realistic Goals back to what I said earlier, set goals that are realtic for you.
Goals that you are willing and able to work towards. If it is fat loss that you are after, keep in mind, it takes 3500 calories to lose one pound of fat. So realistically speaking do not set a goal of losing 50 pounds in a 30 day time frame. This is not going to happen. The safest way to lose fat is at 1-2 pounds a week. So take it slowly to ensure you are losing fat and you will keep it off for good. Tangbile You must truly believe you can accomlish these goals. They must be solid!
Do not allow yourself or anyone else get in your way of reaching your S.M.A.R.T goals. Write them down in a place you will revisit on a daily basis. The best way to really set goals is to give yourself the first 5 waking minutes to review them, re read them again at lunch, and again make them the last thing you read before you go to bed. Allow your dreams to focus on the feelings of achieving them.
Believe in your heart and soul that you will reach them, feel every emotion, go through the steps vividly in your mind. See yourself putting in the time and effort needed in able to reach them.

With all the different ideas regarding food, eat this and don’t eat that- it can get downright confusing about what you should be doing to shed those extra layers. Even our food experts can’t seem to get it right. The concept of eating should have never gotten this confusing. If you are wanting to lose weight and maintain your lean body mass then you have to first start off by fueling your body the right way. Here are your new rules:

  1. Eat frequently
  2. Eat smaller well balanced meals
  3. Always have a protein and a fibrous carb

Sounds simple right! Well I am about to make it even simpler. Vegetables can be eaten in unlimited amounts, just make sure you are getting at least 5 servings of them a day. Let me caution you though, to start adding them in slowly. If you add fiber in too quickly, you can experience bloating and stomach discomfort. Try adding a new serving in every couple of days until you get to the 5 servings.
When it comes to fruits, enjoy a variety of them. Most people find it works best for them at 2-3 servings of fruits a day. Fruits can cause some digestive issues for some people, listen to your body and learn what works best for you. We want fruits due to their vitamins and nutrients so experiment with what amount works best for your body.
Protein- we need a serving of protein with every meal. That doesn’t include fried chicken either. Keep it clean…

  • Skinless chicken
  • Lean turkey
  • Lean beef
  • Fish
  • Eggs
  •  Lean steak
  •  Pork

These are always good choices of good quality protein sources.
Eat frequently means 3 meals followed with 2 snacks a day. Here are some ideas of good snacks to incorporate into your diet.

  •  Almonds + a fruit
  •  Walnuts
  • Pecans
  • Pistachios
  • String cheese
  • Nut butter and celery
  • Pumpkin or sunflower seeds
  • Trail mix
  •  Hard boiled eggs + a fruit
  • Greek yogurt

When it comes to the starchy carbs question, “Do I or Don’t I”. I am partial to DON”T!! Our grains have become somewhat of unhealthy food; however I know that is a difficult task for most of you so at least follow these three rules:

  1. No white flour of any kind, stick with oatmeal, brown rice, potatoes, whole wheat bread, and whole wheat pastas.
  2. Watch your portion sizes, a portion is not ½ the plate nor what a restaurant sees as a portion. This is where calories can really add up. Just a ¼ of your plate is all you need.
  3. Only eat them after resistance training workouts. Yes, that’s right you are going to have to earn your carbs. Complex carbohydrates are used for energy, if you’re not working out what do you need the extra energy for? Besides, this will keep you on track with your workouts too.

Sugar is the villain here. We want to minimize the intake of sugar and artificial sweeteners drastically. If you want to lose weight, reduce your chances of diabetes, cancers, and heart disease then start breaking the habit now. Also, no trans fats (hydrogenated or partially hydrogenated oils) of any kind.

  • No Sodas not even diet
  • No alcohol
  • No donuts, cakes, or cookies
  • No fast food
  • No items with Trans Fats in the ingredients

Here is a great example of a day’s worth of meals.
7:oo Am Breakfast
2 eggs scrambled with fresh spinach, green and yellow peppers and a serving of fruit
10:00 AM Snack
12 almonds and a peach
1:00 PM Lunch  
Large Spinach/Romaine Salad with cucumber, celery, peppers, carrots, grilled chicken, and vinaigrette dressing or a drizzle of olive oil.
4:00 PM Snack
Celery with almond butter
6:30-7:00 PM Dinner
Grilled lean steak, roasted asparagus, and maybe a small salad or second vegetable of your choice.
Get use to eating food without a barcode. Food shouldn’t come in a neat pretty little package full of advertising junk. It should be something you place in a bag, can wash and eat. If you really want to be lean, healthy, free of disease and aches and pains then you need to start reevaluating what you’re putting into your body. Food shouldn’t taste better than good health feels.

The one thing I hear a lot from women when I am hired to be their trainer, is “I don’t want to get huge.” I can tease about this because many years ago I was one of those women. When it comes to bulking up the hormone testosterone is responsible for the large increases in muscle mass when combined with weight lifting.
The truth is a normal testosterone level for a man is around 200-1200 ng/dl while for women a normal level is around 15-70 ng/dl. You see how there is no possible way you can get the same amount of muscle as a man.
Now it is time to debunk some of the crazy myths out there so you can start seeing some serious results with your training.
First, men and women do NOT need to train differently. If you are a woman and want to gain lean body mass (which is what you want to do) and improve your physique than you are going to have to lift HEAVY weights. The amount you lift needs to be challenging to you. Do not be one of those women who stick with the 5-10 lb weights, this isn’t going to get you where you want to be- TRUST ME ON THIS ONE!!!
Secondly, men and women do NOT need to eat differently. Men and women’s metabolism are very similar although the calorie range will differ greatly.  Men carry more lean body mass so they get to consume more calories which means more carbs, protein and fats but the actual food is the same as a women’s needs. Women burn a greater ratio of fat to carbs than men which is one of the main reasons we do better on a lower carb diet. Women are known for their crazy diets of bananas for breakfast and a small salad for lunch. This is not an diet that is going to get you anywhere towards your goals.
In order to build lean muscle you need to eat adequate protein and include good healthy fats in your diet. Please don’t listen to all the misinformation out in the media about this.
Thirdly, you CANNOT spot reduce.. I don’t care what the magazines or infomercials tell you. It cannot be done. Your body will lose the weight it’s own way. You can build a certain area with weight training but you cannot lose weight from your hips alone. There is no way to specify where the weight loss will come from.
Here are the Facts.
Calories- Your total calories will determine if you lose or gain weight. By eating too many calories  you will gain weight but if you don’t eat enough you will not gain lean body mass. It is also not as simply as calories in and calories out. The quality of the calories counts too, more on that in a second.
Balance- While your total caloric intake is a very important factor so is the ratio of protein, carbs, and fats in your diet. If you eat 80% carbs and 20% protein than your physique will look much different than someone who is consuming a diet of 40% protein, 40% carbs and 20% healthy fats. Wouldn’t you agree?
Water- I know many of you will skip right over this one because you just don’t like the taste of boring water. Well Get over it folks!!! It’s time to act like a grown up and do the things you need to do in order to be healthy. How can we expect our bodies to perform the daily demands we put on it if we continue to deprive it of the very thing it is made up of. Crazy, I know… The benefits are numerous, by simply being hydrated your body will perform better, skin and hair will look better, you will have more energy, lose more weight, etc. Aim for at least 64 oz of water a day (8 – 8oz glasses) add a glass for every hour you workout in addition to the 64 oz.
Protein- This is a big one… I usually see a lot of skimping in this area. Protein is the building block of muscle you need to eat enough to maintain the muscle you have.
Quality of the Foods you Eat- Get out of the era of easy and convenient packaged foods (after all those Twinkie days are long gone). I know your busy, so I am- but it doesn’t mean our health has to suffer. My favorite quote is, “If you don’t make time for health you will have to make time for disease”. Something like that- but it is true. Just because you are escaped high blood pressure, heart disease, and diabetes so far doesn’t mean you want to keep playing Russian Roulette with your health. Eat wholesome foods, as God provided. The foods that grow from the ground, from a tree, have feet or swim. Packaged foods are nonsense junk that shouldn’t even be in the same classification as food. They are to there to make the food manufacturers rich and you sick. We are NOT too lazy or busy to prepare our own foods. You just have to prepare a little ahead of time to make it just as convenient.
Healthy Fats- Now I know I scare some of you with this topic. Fats are not bad, it depends on which ones you are consuming. Healthy fats like Extra Virgin Olive Oil, Coconut Oil, fish, raw nuts, avocado, etc are excellent for our health and are much needed in our daily diets. Get off the spray canned stuff and use a little coconut oil when cooking your food. It is true that healthy fats contain more calories (around 9 calories per gram as a matter of fact) this is why you need to measure your fats. You can’t just open the jar and go crazy. Hint: Do you think when you go to that restaurant they are measuring the cheap oil that they are cooking your food in? Nope, that’s one MAJOR hidden fat trap… A tablespoon of oil, a ¼ of an avocado, a handful of raw nuts a Tablespoon of nut butter is all you need to keep your calories under control.
Cardio Queens- NO MORE LADIES!!! Yes, we need cardio to supplement that fat burning process, to strengthen our heart and lungs but we need to balance the scale here. Weight training burns a ton of calories too when you lift HEAVY enough to challenge the muscles. Challenging the muscles uses energy and calories are the unit of energy. Are you starting to see the picture here. Provide your body with 3-4 days a week of resistance training and 2-3 days of cardio training.
Cardio Training- If you resistance train 3 days a week than I recommend cardio at least 3 days a week. 2 of high intensity intervals and 1 of more of a steady state. If your fat loss is stubborn than you can add a cardio session to your weight training days but at different times. What I mean is say you do 20-30 minutes of cardio in the morning, than do your weight training later in the day.
Supplements- they are important but cannot make up for a sorry diet. You must eat a balanced diet but I believe even then your body needs a little extra help. I’m  not going to get into this here, this is something you need to talk to your doctor about but I personally take a Vitamin C, Vitamin B Complex, Fish Oil, Flaxseeds, Digestive Enzymes,  Multi Vitamin, Branched Chain Amino Acids (BCAA’s) and Vitamin D on a regular basis and I eat a very well balanced diet.
Rest- How many of you brag about how little sleep you get? This is not good at all… Your body needs 7-9 hours of quality sleep every night in order to lose weight, perform optimally, be mentally alert, and productive throughout your day. We can all fit in the extra hours we need but simply turning off the television and getting to sleep. When you are lacking in the sleep department your body senses stress and produces more of the hormone, cortisol. This is your #1 enemy as it is a fat storing hormone. Here is Wikipedia’s definition of cortisol- Its primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat, protein and carbohydrate metabolism.[2] It also decreases bone formation. Something that will give you the opposite of a healthy looking body.
There you have it the nuts and bolts of optimal health and body transformation. A good rule to follow is if the food didn’t grow from the ground or can walk, swim, or fly- don’t eat it….

Are you managing your weight? Are you taking care of your health? Are you making yourself a priority every single day OR Are you putting every little thing above your own needs? Even the litter box? Come on now? Are you telling me the laundry and changing the litter box are MORE important than YOU??
I am SO Sick of watching people take their health for granted. Especially you ladies out there, MOMS I am talking to you too. Your children are going to do exactly what they watch you do. If that is smoking a cigarette, drinking sodas, eating at fast food joints, sitting instead of exercising. They will be a product of your current physical state.. Is this what you want for them?
Let’s face it- were busy people. All of us can fill our time with a lot of different things, some important and some not some much!! I guess it comes down to what you consider important!! Be honest with yourself here, is that television show more important than your longevity? I hope I am hitting on a nerve here, because that is my intent. I want to fire you up, piss you off a little if that is what it takes to get you to save your life!!
I want you to change your current state of health TODAY! Right now, not tomorrow, but right this second. Stop procrastinating and make a change today that will bring you another tomorrow. Cuz in reality if you keep going on doing nothing, then frankly your days can be numbered. Your health is the single most important asset you have. Don’t believe me, then ask someone hooked up to a dialysis machine, someone who suffers from chronic back pain, arthritis, cancer, heart disease, diabetes.. They will tell you the truth..
Now for the good news… By just making a commitment to yourself, you can reduce the odds of getting one of the many diseases I just mentioned. By just deciding to make yourself as important as you do changing the litter box or watching that favorite television show- you can live a much better tomorrow and ensure your children will too. Make that promise to yourself. There are no excuses in this day and age. We have trainers at the gym, exercise videos, boot camps on every corner, trainers that come to your house, online training, etc –pick your favorite and let’s do this.
If you’re interested in my online training, I have a great deal going on right now. 4 months of online workouts for only $120.00 (that’s 4 months for the price of 3). I will keep you consistent, accountable, and I will educate you on how to transform your body the right way; the way that will last a lifetime. What are you waiting for? The time is NOW, don’t wait until this or that— do something for yourself right now. We are talking about the price of one fast food meal a week to give you back your life…
Don’t you think your worth that??