Wednesday, March 17, 2010

5 Nutrition tips for Fat Loss

This is always tough to admit, especially as a Fitness Professional but nutrition is more important than your workouts when it comes to fat loss. Actually for me, I don’t have a problem with that because my job is to get You results.

And since diet is more important than exercise, I've decided to
spend some time sharing nutrition tips this week, starting with
these 5 diet secrets:

1) Your nutrition program doesn't have to be extreme.Extreme Sports

Hold up on making any extreme diet changes. Make sure the nutrition
plan you've chosen is sustainable. Simple diet changes go a lot farther than you might think.

Its better to make small gradual changes. Why not just eat more whole, natural foods, rather than trying to go on an impossible-to-stick-to ultra-low carb extreme plan? Which doesn’t work anyway.

2) Get the junk food out of the house.

DoritosYes I said it.Easier said than done..I know. If it's in your house, you'll eat it...and trust me, this goes for me too. Some friends came by from Northern California and they left a bag of Doritos in my cabinet. I don’t ever eat Doritos but since it was in my house I found myself wandering to the cabinet and feeling like Chuck Norris:/ So whatever your weakness is, keep it out of your home.

Success is that simple.

3) Fill in the "diet-killing" gap.

For some people, the diet-killing gap is usually between work and dinner. For others, it's between dinner and bedtime, but for almost everyone, there is a point in the day when we suffer from mindless eating.

So make sure you have alternatives...bring a snack to work like grapes, apples, pretzels, or handful of walnuts and raisins to name a few. Or have these snacks available as soon as you come home from
\work. The major reason we end up eating so much or making poor food choices is because we wait too long to eat, and when you are starving logic goes out the window.

After dinner, if you need something sweet, stir up some fruit with
plain yogurt, or strawberries. or another fruit combo just stay away from the brownies, cookies, and chips everynight.

4) Chew your food 5-10 times before swallowing.
MWAH! Pictures, Images and Photos
Most people eat so fast they only chew about 1-2 times. You'll really
notice a difference and you'll slow your eating so you feel full. This is what I have to work on,hey you can’t blame me I was the youngest of 3, I had to fight for everything

5) You need help getting more vitamins and minerals daily…to combat weight gain.

If you are truthful with yourself. Most of us would say our diets are lacking in one area or another. The truth is we need help getting enough nutrition. We often eat foods that are high in calories (fast foods, cookies, fried foods, chips, sodas) but not a lot of nutrition, leaving us dissatisfied and looking for more to eat, which leads to weight gain.

drew brees Pictures, Images and Photos
That is why for the last year I’ve teamed up with Advocare and Drew Brees (super bowl MVP) Okay I don’t know Drew personally but he uses the products. The great thing about Advocare is that it is based on nutrition  first, but the great side effect is long lasting weight loss. I recommend several things to start off, but depending on your goals it may vary. I have my clients, family members and myself on the products, and we are getting  great results, so I thought why not share it with you.


Herbal cleanse:
It’s like spring cleaning for your body or an oil change for your body. It’s going to make the foods you eat and the supplements more effective because you are running on a cleaner system. Since we tend to eat a lot of breads and starches you are probably clogged up preventing you from losing weight. The saying is “If it’s not coming out…its not coming off!” This is a 10 day cleanse its not harsh and you can go to work and do your daily activities, without "worrying" and it tastes good!

Meal Replacement- you can have it in the morning for breakfast or mid day. It gives you 24 grams of protein first thing in the morning which starts your day and food choices off right.Studies show that those that don’t eat breakfast have a 300% chance of being overweight and a 400% chance of heart disease. In addition you don’t have to worry about what you are going to eat for breakfast.

Catalyst-(a.k.a butt be gone, gut be gone!) it adds definition in arms, legs and abs and decreases cellulite. In order to keep your muscle (aka metabolism) and burn the fat you need to  eat protein every 3-4 hours which most of us don’t do. It’s like eating a chicken breast without the calories . And most of us are eating too many calories as it is. You take these before you work out, so if you aren’t working out. You need to start.

Spark pouches Energy Drink: this is for all you coffee drinkers. Many of my clients have replaced this instead of coffee. This is awesome it not only gives you energy but laser like focus! You have to try it to believe it! AdvoCare Spark® Energy Drink mix is a unique multi-nutrient system. Its 21 vitamins, minerals and nutrients work synergistically to give you healthy, balanced energy without making you jittery like other caffeinated beverages.

So those are a few of the vast products I recommend .

Go here for more info on these awesome products: ( go to testimonials)   Comments are always appreciated !! contact me if you need more info.

So those are just 5 of the diet secrets I have for you this year.
Until next time,

And just in case you havent picked up my book Fitness Made Simple, that is filled with basic exercise and nutrition information the will get you to your fitness goals! go here

Dedicated to Your Fitness Success!


Thursday, March 4, 2010

My Girl Scout Confession....

 Hope all is well....

Its Girl Scout cookie season...again, and I have to admit I have fallen into the trap. I bought 2 boxes of girl scout cookies(do-si-dos and thin mints).Only because my 8 year old cousin is in the Girl scouts and there is an unspoken rule in my family, if one of my nieces, nephews or cousins is selling something for their school, club or whatever else, you have to support them. (so yes I was forced!)

I dont know why I didnt just buy one box or just give her money.(next year for sure) Plus since I very rarely keep cookies, cakes and the like in my house I thought I would be okay.

Even when I didnt want the cookies I found myself going in the pantry and pulling out twoor three. I thought this is the very reason I dont keep sweets in my house. Now thats not to say I dont  ever eat sweets, its just that I dont keep them in the house, so I wont be tempted by them. (I'm happy to report that the cookies are almost gone..I guess I should give them away...but since I follow the 90/10 rule its not that big of a problem), anyway enough of my cookie confessions.

Here are 4 strategies that will allow you to enjoy your favorite girl Scout Cookies ...without wiping out your hard work and destroying your body!!

So how can you support your local Girl Scout Troops without sabotaging your fat loss efforts?

Here are a few tips:

1.Remember our 90/10 rule – 90% of the time, eat clean. The other 10% of the time, relax a bit. And that’s where something like Girl Scout Cookies come into play – the “other 10%” of the time. On occasion, I wouldn’t worry about them. If they follow every single meal or even dinner every single night of the week, it would be smart to cut back a bit.

2.Hide them. We’re not all about buying junky foods and hoarding them under the bed or closet so you can secretly eat them when no one is looking. Hide them by putting them in the freezer – out of sight, out of mind.

3.Portion them. Take 1 or 2 cookies out of the sleeve and put the box back. You’ll be less likely to finish off a sleeve if the box isn’t sitting in front of you, open, and calling your name.

4.Donate money without taking the cookies. If you know that when there is a box of cookies in your house you’ll finish them in a matter of minutes, don’t buy them. Simply pay for a box but don’t take it.

And the 4th suggestion is what Im doing next year. The Girl Scouts are a great organization and my cousin is one so I have to support and donate – but since I've learned my lesson about boxes of cookies around the house, I'll just give money and they can keep the box for themselves....check back with me next year, and see if I hold up to that one. Hey no one is perfect, just strive to eat more real food then junk food.For more information on that check out my book Fitness Made 

Hope these tips helped. If you want more tips and info. on how to reach all your fitness goals go to  Friday the sale ends, dont wait!

Dedicated to YOur Fitness Success!!

Chelsea C.