Making Fitness Fun!

Real Answers to a Flatter Belly

2009-10-27T14:00:00.000-07:00

Most people are under the assumption that to create a flat belly you need to do abdominal exercises like crunches when in fact seeing a flat tummy comes mostly from your nutrition.

Yep, if you do 500 crunches and eat more calories than your body can burn off, you will never see a flat belly emerge under your shirt...never!

The best way to start seeing a flatter tummy is to eat complex carbs, lean protein and low fat foods every 2-3 hours a day.

Here is a typical day for me and it took practice to get here.

Breakfast: small bowl of cooked oatmeal and honey, small glass of low fat chocolate rice milk with my protein shake. Believe or not low fat chocolate milk is now known to help fuel your energy stores after a workout better than most energy drinks. It is the combination of carbs and protein.

Snack: Banana

Lunch: 2 small tacos: 2 corn tortillas with either black beans or tofu, sliced tomato, lettuce and hot sauce. Sometimes I add one low fat sliced up string cheese divided between both tacos and sometimes I don't. You can add more veggies if you'd like. I love this meal!

Snack: Small glass of my protein shake mixed with low fat chocolate rice milk (soy, almond or low fat regular milk is fine too). Sometimes I'll have a pickle or 1/2 sliced up tomato with basalmic vinegar and melted on top low fat string cheese as an addition to my protein shake.

Dinner: Nachos: Two small hand-fulls of no trans fat corn tortilla chips, black beans, tofu, chicken or lean turkey (choose one protein). Then I put whatever veggies I want like tomatoes, mushrooms, bell peppers, olives and my favorite hot sauce-Louisann's Pure Chyrstal Hot Sauce. Microwave for a minute and that's it! Sometimes I add one low fat sliced up string cheese and sometimes I don't. This meal is quick, easy, and very tasty.

Snack: sliced up tomato with basalmic vinegar, or protein shake with low fat regular rice milk or 1 corn tortilla with 1/2 sliced up tomato and one low fat sliced up string cheese. Any of those are really good. I love them. =)

Your goal should be eating small meals every 2-3 hours. Your training goal for a flatter belly should be strength training at least 2 times a week and cardio 3-4 times a week. Include your abdominal exercises (preferably Pilates) at least 3-4 times a week. You can add it with your cardio and/or strength training.

Remember your goal should be to eat less than you burn off through activity. Do not have a large meal and then sit and relax. If you do, please don't wonder why you can't see a nice tight belly. It shouldn't be surprising as to the cause.

If you eat properly, does this mean cutting out your abdominal exercises? No way, but please know that it is just as important if not a bit more important, to eat small meals made up of mostly of complex carbohydrates, lean proteins and low fat foods than just do your ab exercises. You'll see results more quickly when you start eating this way. If not, call me and let's talk about what you are doing and get you the results you want!

1.866.339.4438

To train with me, join the Pilates Cardiocamp in Los Altos. There are two classes: 6am- Mon- Fri, and Tues and Thurs from 9am-10am. Visit www.PilatesCardiocamp.com for my info and for a FREE week!

If you've been struggling with your weight for over 5-years, be on my FREE 5 Keys to Lasting Weight Loss Success teleclass and receive a FREE fitness support package today! Visit www.Revelation-Fitness.com

I know you can do this!

Losing Weight With Your Body Type

2009-10-14T14:37:00.000-07:00

Did you know that you have a special body type that?

Did you know that your body type can help you lose weight or can make it challenging if you are not training correctly?

Let's talk about your body! =)

Mesomorphs are people who often look athletic. They gain muscle easily. They often have an hourglass figure. Demi Moore is a mesomorph.

Pure mesomorphs stay lean fairly easily because of their high muscle ratios, but many are only an ice cream scoop away from being consider fat. Since they tend to be especially tall, it doesn't take many extra pounds to make them appear overweight.

If you are a mesomorph and you want to lose weight, your goal should be to focus on cardio, everything from low to high intensity and by doing weights two or three times a week with low weights and high reps.

Ectomorphs are people who are usually tall and thin. They tend to have small joints and long bones, and generally don't worry too much about gaining weight. However, they often take their body for granted and can end up thin and flabby. I am an ectomorph and if I don't strength train my body turns to mush.

When you are an ectomorph you should train with heavier weights that bring your muscles to failure within 12 -15 reps. Be sure your muscle is going to failure. If you are using 1lb to 3lb weights that is more than likely not enough to get the results you want. Pick it up to 5lb-10lb weights being a female and more being a male. Your last 2-reps should be challenging.

Cardio isn't as important to you in losing weight as strength training. Start pumping that iron and you'll see some great results!

The last somatotype or body type is an endomorph.

Sorry, you endomorphs got the short straw. Endomorphs usually have a soft body with underdeveloped muscles. They also tend to have a slow metabolism and gain fat very easily. They have large abdomens, long truck, and short legs. They are also usually poor athletes. Ricky lake, and Roseanne Barr are endomorphs.

The best way for you endomorphs to lose weight is to focus on getting rid of body fat. Endomorphs will need to follow an eating plan low in fat and simple carbohydrates (soda, candy) and stick with this eating plan for the rest of your life! Feel free to enjoy your favorite deserts in moderation but the majority of your meals should be low fat, complex carbs with lean proteins.

Concentrate on burning fat and building muscle (muscle boosts your metabolism, causing you to burn more fat all the time). You should train at least four days a week minimum. You can do your weights and cardio together in one workout or split them up.

By doing at least 40+ minutes of low and high intensity cardio you will not only be burning fat but you'll actually be creating more mitocondria, which is the molecule in the body that burns fat. So doing longer cardio sessions will create more mitocondria and allow you to burn more fat.

Your strength training sessions should take you to fatigue within 20-30 reps. You can do 1 -minute exercises bringing your muscles to failure. This is a great way to tone and increase your endurance at the same time. Your strength training sessions should be at least two days a week and preferable three or four. Do not skip your strength training sessions or it will take forever to lose the weight!

Understand your body, train to burn the most fat, and you'll see results!

If you would like to learn my 5 Keys to Weight Loss Success, go to www.Revelation-Fitness.com and sign up for your free teleclass.

All calls are the first Thursday of the month from 6pm-7:30pm. You'll need to be online for a visual power point presentation. If you've been struggling with your weight for over 5-years, don't miss this call!

What to Eat to Build Muscle and Lose Weight?

2009-10-02T11:19:00.000-07:00

Does nutrition really matter when building strength and losing weight? ABSOLUTELY!

If you workout like a crazy person and you eat high fat foods in large portions especially at night when you are winding down, do not complain that you are overweight and have too much belly fat. I'm sorry, that is the truth.

Let me explain how the body works with exercise and nutrition because it is amazing and you can truly lose the weight and keep it off with this formula. However, you must consciously choose to use this formula everyday for the rest of your life. Otherwise, you will have what you've always gotten and be unsatisfied with your body. Who wants to live like that? Just do it!

Your body runs on the food you eat. The food you eat is broken down to build muscle, create energy, and run your systems. The foods you choose can either give you energy and have you feeling and looking great, or it can run you down, create gas and add fat to your body. The choice is yours.

How to build strength and increase your metabolism:

Before Your Workout-

To build strength and increase your metabolism you should choose a small low glycemic carbohydrate food at least 15-20 minutes before you exercise. These foods are digested slowly and keep your blood sugar from fluctuating too much.

The body loves carbohydrates because it is easily accessible to our muscles. Without some form of it in our bodies during a workout the body will take protein from our muscle and turn it into glucose in the liver to use as fuel. Thus, you lose muscle during your workout and after if you are not eating. This also happens if you are starving yourself throughout the day. Your body will not use your fat it will use you muscle. All your hard strength training workouts will be going to waste. Don't let that happen. You workout too hard. Fuel your body properly and see the results you want!

There are two things great about low glycemic foods:

1. Low glycemic foods help you feel fuller longer. Yeah!

2. Low glycemic foods keep your blood sugar from large fluctuations so insulin levels don't get out of control and this reduces your risk of heart disease and diabetes and is the key to sustainable weight loss. Yes!

To view low glycemic foods go to: http://www.glycemicindex.com/

After Your Workout-

After exercise they found the best combination for the most strength benefits is to eat within 45 minutes of your workout. You should have a combination of carbs, protein and fat. There are two great shakes that have the perfect combination for recovery and building strength.

Endurox r4 you can order it on Amazon click here

Recoverite you can order this on Amazon too click here

You'll never believe what is another great recovery drink, low fat chocolate milk. Yes, this is true. They found the best combination of high glycemic carbs to restore your blood sugar, protein and fats is in a single serving of low fat chocolate milk. YEAH!

The rest of your day should be eating complex carbohydrates (5-9 grams per 1lb of goal body weight), good quality proteins mostly from plants (1.6-1.7 grams per 1lb of goal body weight), and low fat (not fat free) foods to fill in the rest of your eating plan.

Remember your body needs most of its energy during the day and the least at night when your body will be fasting as you sleep. Eat most of your calories in the middle of the day or morning and the least in the evening and you'll be at your goal weight in no time!

Being Overweight is a Symptom Not a Cause

2009-04-08T16:24:00.000-07:00

This topic was taken from a book called, "Why Your Life Sucks and What to Do About It" by Alan H. Cohen. Yes, I bought this. :) It's AWESOME!

He says, "the answer to being overweight is not so much dieting as it is moving from a sense of insecurity to inner security. Heal the issue at the emotional level, and the physical aspect will follow naturally. Recognize that you are safe, worthy of love, abundance, and happiness."

When you eat like a person who is the weight you want to be and workout regularly you feel good both in your body and emotionally. Think of ways you can create this feeling inside you as much as possible. Feel the feelings of being safe, of feeling loved (Even if it's just friends, family and not romantic love...yet. ;)), start looking forward to your abundance. What would you do if you were making over $100,000 or over $350,000 this year? What would you do with the money? Finally, create the feeling of happiness in your body as much as possible this week. Think of things that make you happy like smelling a puppy dog, watching the sun set, getting a hug from someone.

Remember to use the Tony Robbins method when you get stuck: change your words, your tonality, and your body. Practice this a few times a day. To learn more about this method sign up for my FREE teleclass at www.Revelation-Fitness.com.

Your goal this week should be to get in one to two strength trainings, 2-3 cardio workouts with at least 1 interval, feel good about yourself, and have a GREAT rating most of this week in your journal.

You can do this!

To Train with me visit: www.PilatesCardiocamp.com and join my morning bootcamp classes either at 6am or 9am in Los Altos, California.

For a FREE 5 Keys to Weight Loss Success teleclass with me visit www.Revelation-Fitness.com .

Chat with you soon!

Burning Fat veruses Calories

2009-03-25T17:00:00.000-07:00

Question: "I read that in order to get into "fat burning phase" you have to exercise like cardio, or tread mill for 30 minutes & you don't really get the burning until after 30 minutes or so?
The longer & slower the better.

Then I read that any exercise is cumulative?

You can do 20 minutes in the morning & 20 minutes at night or even 10 minutes 3x a day for fat burning?

What is right?"

Answer:
Here is the thing. Yes, you burn fat at the lower heart rate levels and walking longer than more intensity. However, you want to burn more calories versus fat. When you burn more calories you will drop more inches.

You are burning fat right now reading this. That isn't getting you into shape though or allowing you to lose inches. This common misconception is the reason many people do not reach they goal, get frustrated and quit.

Your goal should be to burn more calories and get fitter. The machines at the gym are correct that burning fat is at the lower rate, but that is not how to reach your goal. That, in my opinion, is a wasted workout.

Get your heart rate up. Play with various intensities, sweat, breath hard, and burn the most calories you can. Make it a game to see if you can meet or beat the number of calories you burned during your last workout. Do this and you will reach your goal!

The cumulative comment is correct. It is most important to burn the most calories when releasing unwanted weight. You'll usually burn the most calories in one 60-minute workout versus two 30-minute workouts. However, two 30 minute workouts are better than one 30 minute workout. Calories burned is the goal always! :)

Tracking Weight

2009-03-22T16:58:00.001-07:00

Tracking your weight and inches is a great way to stay on track. You are much more likely to workout and honor the weight you want to be with your meals when you track your progress. Start tracking your weight every other week and see what happens.

Do not get discouraged if you don't see a change right away. Be patient and look ahead at the next weigh in or inches checked and keep going.

You can do this! I believe this in ever cell of my body!

Challenge of the week

2009-03-22T16:48:00.000-07:00

Give these workouts a try:

For level 1 members who are just getting started:
1. Workout for a total of 90 minutes this week.
2. Do one minute of intensity where you get your heart rate going a bit harder. Try one hill.
3. Eat at least 2 meals a day that are like someone who is the weight you want to be.
Good job!

For level 2 members who are a bit more fit or who really want to get the ball rolling:
1. Workout a total of 180 -240 minutes this week or 3-4 60 minute workouts.
2. Do two workouts on hills, or increase your heart rate 3-4 times for 1 minute during 1-2 workouts; recovering in between your sets. Do one strength training workout.
3. Eat at least 2-3 meals a day for 5 days and one snack like someone who is the weight you want to be.
This will burn more calories and increase your fitness level a lots quicker than level 1.

For level 3 members who see themselves as already being the size they want to be:
1. Workout a total of 240-300 minutes this week or 4-5 workouts.
2. Do two hill workouts and two strength training workouts.
3. Eat 3-4 meals a day for 5 days and one to two snacks a day like someone who is the weight you want to be.
This will have you arrive at your goal body the quickest. Start to ask yourself one questions, "Does this meal and workout honor being my goal weight".

You can do this!

Challenge of the week

2009-03-17T17:46:00.000-07:00

Challenges make fitness fun. When you give yourself a challenge versus doing the same workout over and over again it mixes it up, allows your body to stress a little more creating change, and you enjoy the workout more. :)

I challenge you to measure a distance either running, walking, swimming or biking. Time yourself. Then, do the workout again sometime this week and see if you can beat your time! This will do two things. First, you will burn more calories the second time you do the workout. Second, you'll increase your fitness level and endurance a lot quicker than doing the same workout over and over.

Give it a shot and let me know how you do!

Your second challenge is to eat like someone who is the weight you want to be at least 2-3 times a day for the rest of the week. See if you can eat like a cave man or woman and only eat foods that have been picked, killed, or grown in someway. Allow yourself only three special treats this week and no more. Let me know how you do!

FREE Teleclass with me April 2nd at 6pm PST.
5 Keys to Weight Loss Success

This call is for you if you:
~ Are tired of yo-yo diets and exercise.
~ Have ever thought, "I'll never lose weight".
~ Wonder what your life would be like in a fit, firm, amazingly healthy body!

Visit: www.Revelation-Fitness.com to register TODAY!

Working out and Eating Right is Like Brushing Your Teeth You Do it All The Time!

2009-03-16T20:37:00.000-07:00

Today I taught a Pilates Bootcamp. The class was bigger than I had thought it would be. I love that! We did 3-5 minute warm-up, 20 minutes of Pilates, 25 minutes of cardio where we ran to one of our amazing hills, ran up the hill 2 times and back to class for our cool down. Find out more about my Pilates Cardiocamp click here. I have clients who've been with me for 8 years and a few who just started.

I enjoy pushing my clients and know that when I push myself I inspire them to believe they can do it too. I know they can and I know you can!

Today I ate: 2 eggs over medium, with 3 small tortillas for breakfast, 2 small chicken tacos for lunch with tomatoes, a small chicken taco with tomatoes for a snack between lunch and dinner, a meetball stew with tomatoes and mushrooms and a cup of warm rasberry tea for desert. I was never full today. Instead I felt no longer hunger most of the day. I got a bit hunger between clients since I didn't have my snack in the car like I normally do.

What can you eat tomorrow that will allow you to go through your day being no longer hungry most of the time and enjoy what you eat? Let me know what comes up for you.

Un-Motivated? Try these 3 activities!

2009-03-16T20:24:00.001-07:00

One of the biggest questions I get is, "how do I stay motivated", or even, "how do I get motivated". This is the magic question isn't it? Actually, not really. What people really mean is, what do I need to do differently to stop thinking in a way that isn't giving me what I want!

That is truly the key. Your words, questions, and feelings are either pulling you toward being motivated to workout and eat right or pulling you away from motivation. Here I'll prove it.

Try saying this statement and question and tell me how you feel.

1. I need to go workout.

2. How can I easily release 1lb by next week?

Can you feel the difference? You better believe you can!

One is pulling you away from being motivated to workout and the other is pulling you toward being motivated to workout. Still don't believe me? Try saying each for 1 minute and you'll feel what I mean.

So what are you supposed to do when you are stuck in being pulled away from being motivated to workout? Would you like to know what Tony Robbins uses? I've been using this and it totally works!

Step 1: Change your body language. If you are sitting, stand-up. If you are standing, walk around. Get energy in your body through movement and feel the vibration in your body start to rise-up!

Step 2: Change your words. Use the example above. Go from "I'm too tire to workout"; to "how can I make working out easy right now". Give it a try and see what happens!

Step 3: Change the tonality of your words. If you are saying, "I'm too tired", you are probably also sounding too tired. Get excited like a 4 year old with a new puppy. It would go something like this: "OH MY GOSH! I wonder how I can make working out easy right now. What would that look like?" Get curious and see what shows up!

If you want different results, you must change the questions and statements that are running in your head and running your life in a direction you don't want to go!

For more info on this sign up for my 5 Keys to Weight Loss Success Teleclass that happens the first Thursday of every month. You can register at www.Revelation-Fitness.com. I'll talk with you soon.