Fat leaves when the body is pleased!

•August 18, 2011 • Leave a Comment

One of the biggest misconceptions about dieting is I can lose fat and have the body I want by simply starving myself.  And you will become “skinny” by drastically lowering your daily caloric intake.  The problem lies in the basic number of calories your body needs to function.  In general for women this is between 1100-1200 calories per day and men 1500-1600.  This depends on the type of work you do, how active you are, and body composition.

The question I have for you is this really the type of body and quality of life you want for the long haul.  By feeding your body a balanced diet filled with vitamins and nutrients needed for all systems to function effectively, you can rid it of the unwanted fat.  It makes total sense when you think about giving it what it needs to operate a maximum capacity and it will have little need to store additional fat for reserve.  Also feeling invigorated, energized, and alive is how I want to feel on a daily basis and I would want the same for you.

So I think the least we could all do would be to spend a little time and effort getting our diets right.  Looking our best is a great benefit, but feeling our best is priceless!!!!


5 No No’s if you want to get in the best shape of your life

•July 5, 2011 • Leave a Comment

  1. Don’t try to change everything at once! So important with either diet or exercise, not to make to take steps that are too drastic.  If your workouts are too challenging, you can hurt yourself pretty easily.   The best way is to start slowly and speak to a professional to help design a workout plan that is right for you.  The same rule applies to your diet, start simple like cutting out the soda and replacing it with water for a week.  Then the next week, no candy and the next replace white bread with whole wheat etc.….  After a year, your diet will be healthy and you won’t feel deprived.
  2. Don’t expect to see changes overnight! The idea is to truly change your lifestyle.  Popping pills, lipo, or fad diets are not going to help you develop the discipline and habits needed to lead a healthy life.   Incremental goal setting and reaching those goals is the right approach.  Depending on how much weight you have to lose, you need to set long-term goals like 1 year or even 2 years.  Changing a lifestyle doesn’t happen quickly!!
  3. Don’t follow the exact same workout regimen and expect to get continued results!  The definition of insanity is doing the same thing over and over again, and expecting different results.   This totally applies to exercise and is called muscle memory.   Doing a similar workout, the same length of time, and with the same intensity level will eventually plateau your efforts.   If you need ideas, pick up a new workout DVD, grab a book, or talk to a trainer and get some help making it more challenging or mixing it up .
  4. Don’t just do cardio and expect to see the changes you are looking for in your body!  In my experience, women especially think they can run a million miles and that is all it takes to get in shape.  First of all cardiovascular fitness it only one component of fitness, strength and flexibility are equally important components.  Also, once you have low amounts of fat, your body starts to pull from muscle when doing cardio.  This, in turn, gives a lovely bag of bones appearance and no muscle tone and many times still a layer of belly fat depending on genetics.  Resistance or strength training equals Michelle Obama arms, sexy abs, nice booty and toned legs.  So, which look are you going for?!
  5. Don’t hit short term goals without rewarding yourself!  Since a fitter, healthier you is a process and takes time, it’s important to give yourself a small reward each time you achieve a small victory.  Nothing food related is important, maybe go see a movie, get the new book, or a new pair of earrings.  Give yourself a pat on the back when you have worked hard for it!!

Progress begins where excuses end!

•June 21, 2011 • 1 Comment

I happened to catch an episode of Extreme Makeover: Weight Loss Edition last night. Participants are morbidly obese and their weight loss journey is chronicled for 12 months.  It’s amazing how much weight these people are losing in a year, but their complete attitude shifts is what struck me.   The guy on last nights show was a former football player who weighed in at an unbelievable 651 lbs! He lost over 250 lbs in that year, but something he said was a great lesson for most of us in life.  When he began to focus and successfully lose weight and reach his goals without the help of the trainer, he made the comment that after he stopped making  excuses was when things really started to change.  I know for me personally I have struggled with this in areas of my own life.  When you, first of all, start with a specific goal and make a sound plan to acheive that goal, nothing and I mean nothing should keep you from attaining it! Unless you let the excuses start to take over…. maybe when I have more money, or when my children are older, or when I pay my student loans off, or when I’m in better shape, or blah blah blah.  Once you have been given a vision and created a well thought out plan, it’s as easy as this…….JUST GO DO IT!!!!!!!

FitTrack With The DeeTrain May 20, 2011

•May 22, 2011 • Leave a Comment

FitTrack With The DeeTrain May 13, 2011

•May 22, 2011 • Leave a Comment

Why do we give up way too soon!?

•May 12, 2011 • Leave a Comment

In speaking with a client of mine on Saturday after our session, she said a very interesting and profound thing.  She said the one thing she has learned from the training is how much she has left after she feels like giving up.  I wanted to share this because I thought it to be such a valuable lesson not only in conditioning physically, but also in translating to other areas of life.

Think about where we would all be if in the midst of any obstacle, difficulty, or flat-out failure we quit trying or gave up.  An example that comes to mind immediately are people like Thomas Edison.  If he would have given up after the first, third, or hundredth time, that would have changed the course of history.  He failed 1000 times before creating the lightbulb.

Think about times in your own life when if you wouldn’t have persisted,  you might have missed out! When considering your dreams or life’s goals and you think you’ve given it all you have, remember you have some more left to give. This will make all the difference.  So no matter what, never give up on your dreams!!!

Your very own personal trainer – “FitTrack with The DeeTrain” April 22nd

•April 26, 2011 • Leave a Comment