What is your immediate goal?

If you don’t have a ready answer then chances are good that your motivation is low and it has resulted in a lack of results.

I know from firsthand experience that operating without a goal will get you nowhere. Sure, you may still be exercising regularly and eating mindfully but without that concrete goal your efforts will yield little results.

1. Setting your goal

You want to be in “better shape” but that’s so vague. Dig deeper.

What specifically do you wish you had now that you don’t?

• To drop 3 dress sizes.
• To lose 2 inches of arm fat jiggle.
• To melt 4 inches from your waist.
• To be able to run 3 miles without stopping.

2. Define your timeline

Now that you’ve determined exactly what part of your body isn’t up to par, tie that goal in with a specific timeline. When you have a timeline to measure your progress against, you’ll find that achieving your goal becomes an easier process.

• To drop 3 dress sizes by August 20th vacation.
• To lose 2 inches of arm fat jiggle by October 13th wedding.
• To melt 4 inches from your waist by July 7th pool party.
• To be able to run 3 miles without stopping by June 16th city 5k.

3. Name your prize

It’s time to take your motivation to the next level. Now that your specific goal is set and your timeline is clearly defined, let’s add a prize that you’ll receive once you’ve accomplished your goal. This prize shouldn’t be anything related to your unhealthy habits – so no junk food or extra large meals. Make the prize an item that will reinforce your slimmer body, like a nice piece of clothing.

• A couple new outfits for your August vacation.
• A sleeveless dress for the October wedding.
• A new swimsuit for your July pool party.
• A new pair of running shoes for your June 5k.

4. Picture it

You know what you want, when you want it by, and the reward you’ll get by achieving it. Now spend time picturing your end goal. Find a comfortable, quiet corner, close your eyes and see a mental movie – starring yourself – enjoying your reward with your new and improved body. Play your mental success movie several times throughout the day.

• See yourself enjoying an afternoon of your vacation, wearing your new clothes with confidence.
• Imagine how you’ll feel walking down the aisle baring your toned arms.
• See yourself lounging by the pool in your swimsuit, carefree and happy.
• Imagine the feeling of accomplishment you’ll feel as you cross the finish line.

5. Recipe for success

The steps that you’ve taken above have prepared you to mentally take on the challenge of motivating yourself through this transformation process. All that remains is a solid exercise and nutrition plan to push you through to your new body.

This is where I come in.

I’m fanatical about propelling each and every one of my clients through their own personal body transformation.

Call or email today and I’ll get you started on a program that will make your goals a reality.

Head to a restaurant, and it’s another story.

The ingredients, method of preparation, and portion size can easily add excess calories to your diet.

Restaurant menus have so many choices and are often full of unfamiliar terms. Is a food fried or baked? Does it come with a sauce or dressing? If you’re not careful, you won’t know answers to these questions and more until you ask them.

Before heading out to dinner tonight, here are some tips to enjoy a healthy meal.

So Many Options
When considering what to choose from dozens of options, you can easily become overwhelmed. Just as easy is to be tempted by the unhealthy choices. Thankfully, most restaurants these days include healthy options on their menus and label them accordingly.

For your main course, choose chicken, turkey, ham, or fish over beef. If it comes with a sauce, avoid creamy or cheesy sauces and go with a tomato or vegetable sauce.

Additionally, try to include a salad, fruit, or steamed vegetable, and go sparingly on dressings, cheese, salt, and butter. Instead of chips, fries, or fried rice, choose boiled rice or potatoes.

Need some extra seasoning? Leave the salt and butter alone. Instead, reach for some fresh herbs or lemon. And if the meal comes with bread, choose a whole-grain option and go with a sherbet, sorbet, or fresh fruit if you can’t say no to dessert.

Food Preparation
Menus are often vague when it comes to the way the food is prepared. If you’re not sure or the menu doesn’t say how the food is prepared, be sure to ask.

Remember—restaurant foods are full of fats, as fats help keep the food moist and yummy.

To play it safe and to avoid excess fat, choose foods that are grilled, boiled, steamed, stir-fried, or poached instead of fried, baked, or battered. Also, take control of your food destiny by asking that your meal be prepared with olive oil instead of butter or other fats.

When your salad arrives, opt for oil and vinegar rather than dressing. Or have your dressing on the side so you can limit the amount you use.

Terms to watch for include “lightly breaded,” “wrap,” “baked,” and “viniagrette.” These may all sound healthy but may are deceiving.

Foods that are lightly breaded are often deep-fried. A wrap may sound like a good option, but two slices of bread may have fewer calories than a 10-inch tortilla. Baked sounds better than fried, but it could possibly mean the food is baked deep-dish style and contains high-fat, creamy ingredients. While baked salmon is a good choice, baked lasagna is high in fat. And though vinaigrette dressing sounds healthier than a cream based dressing, it is mostly oil, so order it on the side.

Portion Control
Not only do portions keep getting bigger, so do the plates that hold them! With so much food sitting in front of you, it is sometimes hard to resist the temptation to eat it all—especially when you paid so much for it.

To avoid the temptation to eat unhealthily large portions, split or share the entree, then choose a soup, salad, or extra side. If you know you’ll get too much food, go ahead and ask for a to-go box when you order. That way you can divide the food as soon as you get it, so you won’t have to stare at the extra food as you eat.

Know What to Look For
Knowing what to look for on a menu and what to avoid will help you choose healthier, low-fat options. If you find that your diet is lacking fruits, vegetables, or whole grains when you eat out, make up for it when you eat your other meals at home.

Remember that healthy eating is only half of the battle when it comes to losing weight.

Call or email today to get started on a fitness program designed to get you real results.

Don’t allow past failures get you down. It can be frustrating waiting for results, but by a combination of cardio exercises, a healthy diet, and the right resistance workouts targeted for the butt and thighs, you will reach your goal.
Here are the essential exercises that target your gluteal muscles to give it the shape and tone you desire.

Exercise 1: Hip Lift
A great exercise to work your glute muscles is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Exercise 2: Leg Lift
To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

Exercise 3: Banded Shuffle
This is a great exercise to get your heart pumping and work your butt. To do this exercise, you’ll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel a workout.

Exercise 4: Plie Squat
Another form of squat is the plie squat. If you don’t have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plie position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

Exercise 5: Lunge
A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

Exercise 6: Run or Walk
Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

If you’re serious about transforming your body then call or email today to set up a consultation with me. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don’t wait – call or email today to get started.

Whatever your reasons may be, skipping breakfast puts your kids at a distinct disadvantage. And while you know breakfast is the most important meal of the day, approximately 40 percent of children don’t eat breakfast on a regular basis.

Why do kids need breakfast? What are some fast, easy, and healthy foods to serve your family in order to get them ready for a good day? Keep reading to find out.

The Morning Necessity
Breakfast provides the fuel that is needed by all bodies to start the day. When your child wakes in the morning, his or her tank is empty and it is time to “break the fast” so to speak.

Food gives the energy needed to function mentally and physically. Don’t believe it? Consider this: Studies have shown that children who eat breakfast before school perform better on their reading and math scores, have longer attention spans, visit the school nurse less frequently, and are better behaved in class.

As if improved school performance weren’t reason enough to get your kids into eating breakfast, kids who eat a healthy breakfast are better able to get the daily nutrients they need. They are more likely to eat recommended levels of essential vitamins and minerals such as calcium; magnesium; phosphorus; riboflavin; folate; iron; and vitamins A, C, and B12. Breakfast-consuming children also have lower cholesterol levels.

Some kids, especially teenagers, skip breakfast because they’d rather sleep in or because they think skipping breakfast will help them lose weight. Unfortunately, skipping breakfast to lose weight is a myth.

In fact, those who don’t eat breakfast are more likely to have a greater body mass index (BMI) than those who do, since skipping breakfast makes kids so hungry they eat extra calories later in the day to make up for their skipped morning cuisine.

Easy, Healthy Options
Why aren’t your children eating a healthy breakfast each day? If it’s because your family is too rushed in the morning or you think you don’t have extra time to make them a homemade nutritious meal, it’s time to change your thinking. There are plenty of easy, fast, healthy foods to have readily available for your kids to grab and eat on the way.

Any food is better than no food for breakfast, but healthy foods give your kids the energy they require to make it until lunch. A great way to knock out breakfast is to handle it the night before by hard-boiling some eggs. Hard-boiled eggs are a great source of protein and are fast and easy in the morning.

You can also keep some small yogurt containers in the refrigerator for your kids to grab on the go. And of course, keep whole-grain bread, English muffins, or bagels on hand to toss in the toaster.

You can also warm up microwavable oatmeal or let the kids eat cereal bars in the car. Keep whole-grain, low-sugar cereals on hand that kids can eat with low-fat milk or yogurt. And lastly, keep fresh fruit such as apples, bananas, and pears readily available to eat on the go.

These are all nutritious options that are easy for moms or even kids to make themselves.

Good Start
So before rushing out the door tomorrow morning, make sure to give your kids a good start to the day. Fuel them up with a quick, healthy breakfast. They may not thank you, but their stomachs, minds, and teachers will.

Healthy eating goes hand in hand with maintaining a consistent and challenging exercise program. Call or email me today to get started on one of my programs that will get you feeling younger and more energetic than you thought possible.

Don’t wait – call or email today to get started.

Remember the good old days, when the only video game available was a pinball machine down at the local soda shop? Well, those days are long gone. Today’s teens have access to more video games and other technology that keeps them away from the great outdoors and off the basketball court. Instead of moving their growing bodies, they spend countless hours pushing buttons, texting friends and playing video games.

But if exercise isn’t a regular part of your teen’s life, big trouble could be right down the road. Why should your teen get into the exercise routine, and how can you make it happen?

Why Exercise Matters

Take a look around at teens. They have countless social media tools that are supposed to help them be more connected with others than ever. Unfortunately, these social sites can cause teens to forget how to socialize with real people in real life. Get these kids to the gym and encourage them to exercise with other teens, and you give them an instant lesson in socialization.

But exercise is about more than being socially adept. It’s about good health. And in case you’ve not picked up a newspaper or magazine in the last 10 years, you should know that there is an obesity epidemic currently taking place. It’s affected plenty of adults, but it is now affecting teens as well – especially as they spend less time exercising and more time sitting around watching television, playing video games, texting, and chatting online. Get your teen exercising today, and you’ll help them obtain and maintain a healthy weight and develop lifelong healthy habits.

How to Get Them Moving

Sometimes, getting a teenager to do something is as easy as teaching a rhinoceros to fetch. Don’t let their attitude get you down. Remember your own attitude problems as a teenager, take a deep breath, and prepare to put up a fight. When you’re going into battle with your teen, try these tips out.

Make It Fun. Remember when your teen was a toddler? Exercise wasn’t something you forced him or her to do. It just happened, via hide-and-seek, tag, or just running all day long. Find what physical activities interest your teens, and encourage him or her to get out and do it.

Up the Chores. Is your teen lazing around the house doing nothing, while you’re working frantically to keep everything in order? Flip your teen’s world upside down by having him or her take over some of the more physically demanding chores. Have your teen rake leaves, plant flowers, scrub toilets, and take out the garbage. It may not be the same as lifting weights, but it’ll get your teen’s body on the move!

Do It Together. If your child isn’t motivated to get in the gym on his or her own, offer to do it together. Whether you lift weights, ride bikes, swim, or hike, doing it as a family makes it easier to keep your teen on an exercise schedule.

Take It Easy. Your teen needs to exercise. There is no question about it. Just don’t let this need override your parenting know-how. Ever tried to force your teen to do something he or she didn’t want to do? Didn’t work so well, did it? Remember this when working with your teen, and encourage your teen gently. You may be surprised at the end result.

How Much? While medical experts normally recommend adults get 30 minutes of exercise five or more days a week, the same doesn’t hold true for teenagers. Instead, try to get your teen to exercise for at least 60 minutes most days of the week. It doesn’t have to be incredibly vigorous. A light jog, a game of kickball, or riding bikes will do the trick.

If you want to expedite you and your teen’s results then consider working with me on a fitness plan that will turn you both into fat burning machines.

Call or email today – I look forward to hearing from you.

I know what’s on your list this year and it isn’t found at your local department store.

You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

On the First Day…Give yourself the gift of Burpees.
Created in the 1930′s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day…Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day…Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.
This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

On the Tenth Day…Give yourself the gift of No Grain.
If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.
Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day…Give yourself the gift of Washboard Abs.
Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for. Call or email today to get started.

When the waiter comes she is still deep in thought over what to order. “What can I get for you?” he asks with a smile. She looks up and frowns, no closer to arriving at a decision. On a whim she blurts out, “I’m trying to eat healthy but I have no idea what to order. What do you think I should eat?”

The young waiter looks startled but quickly rattles off his idea of a healthy meal. “The eggplant and roasted pepper pasta is filled with vegetables. You could get that with a salad.”

The woman smiles. Yes, vegetables do sound healthy. So she orders the veggie pasta with a side salad and a diet soda, then sits back to enjoy a few slices of bread.

That’s a true story. Not surprisingly the woman was unable to lose weight even though she was exercising regularly.

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers
Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions with a quickness.

Don’t Order

• Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
• Creamy dips. These are filled with fat and usually come with something fried to dip in it.
• Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order

• Green salad. Ask for very light dressing and no croutons.
• Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
• Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages
Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order

• Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
• Sweet cocktails. Many restaurants are advertizing sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.
• Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order

• Water. Don’t laugh! Water is the best beverage of all.
• Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
• Red wine. Stick to one glass, and drink responsibly.

Entrees
This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order

• Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.
• Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.
• Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

• Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.
• Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.
• Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with me on a fitness plan that will turn you into a fat burning machine.

Call or email today—I look forward to hearing from you.

Weight Gain season begins now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.

Why discuss it now and not mid way through December? Because now is your opportunity to plan for the weeks ahead. Once the craziness begins, you’ll be too busy to put a plan into action.

So let’s take this moment of clarity, this calm before the storm, to outline a two-part plan that will save your waist from unwanted holiday inches.

1) Part One: Your Exercise Plan. Exercise is the first thing people cut when they get busy, and the holiday season is notorious for empty gyms. This year do something different—obligate yourself to exercise. Promising to yourself won’t do it, you need to promise to others so that you won’t drop the ball.

• Sign up to work with a fitness expert – This is the perfect solution for consistent, challenging and effective workouts. I’ll give you the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
• Join a class – You won’t be as effective exercising on your own during the busy holiday season, so join a class for accountability. Find something challenging that gets your heart rate elevated and uses strength training.
• Get a serious exercise buddy – Some friends can be an awesome help while others end up pulling you down. When looking for an exercise buddy consider the following questions:
  - Do they share your fitness goals?
  - Are they fairly encouraging?
  - Do they give up easily?
  - Are they at your fitness level?

2) Part Two: Your Diet Plan.The holidays offer ample opportunities to indulge, so you need to hammer down some guidelines before hitting that buffet line. I’m not saying that you shouldn’t indulge in any seasonal treats, but use moderation. Don’t use the holidays as an excuse to eat until the point of being uncomfortable – will you really miss that bloated feeling? Decide which treats to cut out this year.

• Don’t bring edible treats to the office or to parties. You know that the leftovers will come home and you’ll end up eating far more than your share. This year do everyone a favor by not gifting fattening treats.
• When faced with a buffet line, load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a 2-drink maximum.
• Beware of holiday drinks – most are brimming with calories. Hot drinks from coffee shops, cocktails at parties and creamy eggnog are all very enjoyable and all filled with empty calories. Stick with hot tea or unsweetened coffee.
• Everywhere you go during the holiday season brings you face-to-face with a plate of sweets. To avoid being a bore but without adding inches to your waist, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.

You don’t have to gain weight this holiday season. The key is your mindset.

If you approach the holidays with the mindset of, ‘I deserve to indulge and I shouldn’t have to exercise’ then you’ll enter 2012 a few pounds heavier, a little less healthy, and with lower energy than ever before.

I believe that you deserve better. I believe that you should enter 2012 in better shape than you are today, healthier than you’ve been in a long time, and with more energy than you thought possible.

I’m here to help – call or reply to this email to set up a fitness consultation with me. I’d love to show you how to transform your body over the weeks to come.