losing weight

One Free Day Is Better Than Striving To Be Perfect!

Posted by on January 7, 2019 at 8:34 pm

Many people have great intentions and set New Year’s resolutions to get healthy and start eating better. Many will go on a diet to lose weight but we all know that most diets fail. People typically can’t stay on the diet for the long-term so as soon as they go off the diet, they gain the weight back. Statistics show that most people can stick to a diet for about a week before they fail. So instead of fighting the process, try a different approach that will enable you to stay on your nutrition plan for the long-term and experience life-changing results.

Instead of striving for a perfect diet, follow a very strict, healthy, nutrient-dense, low calorie plan 5-6 days per week and then allow for 1-2 ‘Free Days” each week.

The Free days are built into the program so you don’t have to feel guilty about it; in fact they are necessary to assure you don’t feel deprived, can indulge every once in a while and can continue on the plan forever. It’s a lot easier to say no to something today when you know you can say yes to it in a few days. Remember that stats show we can stick to a diet for about a week so don’t fight this. Understand it and set up your program to be successful for the long-term. This type of plan is feasible for most people. You are not telling yourself you are never going to eat pizza or drink wine again, but instead, just limiting how much and when you will indulge. Just make sure you do not start to make deals with yourself regarding your free days. If Saturday is your free day, make sure you stick to Saturday. Avoid indulging on say, Thursday and then promising that on Saturday, you will skip your free day. These types of compromises can lead to more regular slips.

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Spring Time Tune-Up

Posted by on February 20, 2017 at 1:00 pm

15873399_1383106268387591_1782205216556697909_nSpring is just around the corner and as the days get longer and the weather gets nicer, it inspires many to ramp things up and do a little health and fitness makeover or Spring Cleaning for your body so to speak.

Here’s a few easy tips that you can slowly adopt over the next month so you start to look and feel your best for spring and summer. Read more on Spring Time Tune-Up…

Lean in 2016

Posted by on December 23, 2015 at 5:11 pm

The holidays are busy and when you’re busy, getting to the gym and staying lean can be a losing battle! Well, here is a winning full body workout that you can complete 2-3x this week on alternating days. It is quick, challenging and will make it very possible to get an amazing workout in your own neighborhood and home! No equipment is needed to complete this routine. It is best to start this routine with the Cardio portion and then go indoors for the Exercise portion.

Cardio

Hill repeats are challenging and will burn a ton of calories very quickly. Take a moment to scope out your neighborhood and find a steep hill. Start with a warm-up with some straight leg kicks, side shuffles and butt kickers. When you feel like your heart rate is up, you can start your first climb. Go slowly for the first round to ease into the hills. Then either walk or jog back to the bottom of the hill. For each consecutive hill, the goal is to feel breathless by the time you reach the top. You can walk, jog or sprint. The number of repeats will depend on how long and steep your hill is but do them for 20 minutes.

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Eating Healthy & Staying Lean in the Summer

Posted by on July 20, 2015 at 6:07 pm

Fresh_Fruit_Bowl_280110826_stdYou would think with the nicer weather and longer days, we’d all be getting plenty more activity during the summer and leaning up nicely. But that’s not often the case. Many people report that they gain weight in the summer time!

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Body Image Blues

Posted by on March 23, 2015 at 11:00 am

11053536_10152589328171946_3750494284662787117_nAs a professional in the fitness industry, I hear too often people who refer negatively to parts of their body….

  • “My legs are so fat!”
  • “My butt is so big!”
  • “I wish I could lose this muffin top!”

What is sad are the people who get caught in the thought process of “If I could just lose this extra 20 pounds, then I’d be happy” and sometimes, even when they do lose the weight, they’re still not satisfied. If you believe that you’ll be happy once you lose the weight, you’ll never be skinny enough to be happy. Read more on Body Image Blues…

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Drink a Gallon of Water?

Posted by on February 23, 2015 at 11:00 am

Ever wondered why you are always told to drink lots of fluids? Here is a question I received asking if we should really drink a gallon of water per day!

water“I just read that we should drink a gallon of water per day to maximize fat loss.  Was this a misprint? I picture myself on the restroom all day from drinking all that water. Please clarify. Thank you for your great articles!”  M.H.

Did you know that 50-70% of our total body weight is water? The brain is composed of 70 percent water, lungs are nearly 90 percent water and our blood is about 83 percent water, which helps digest our food, transport and eliminate waste and toxins, mobilize fat, and control body temperature. Think of it this way, every tissue cell, organ and system is comprised of water and functions optimally only in the presence of adequate hydrationSo even fat loss will not occur at an optimal rate if you are in a dehydrated state. Plus water helps to Read more on Drink a Gallon of Water?…

Spring Makeover Challenge – Week 5

Posted by on June 4, 2014 at 5:07 pm

When it comes to your health and fitness goals, there are a lot of different ways to achieve the same results.  At Northwest Personal Training, we host an annual Spring Makeover Challenge when our clients and trainers compete against each other using different approaches to maximize fat loss in a 6 week period.

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Spring Makeover Challenge – Week 4

Posted by on May 26, 2014 at 1:00 pm

Our annual Spring Makeover Challenge allows our clients to participate in a fun, friendly team competition to help them shed that extra winter layer that most of us put in because it’s colder, darker and days are shorter. Each of our trainers have teams and we all compete against each other to see who can ramp it up the most and achieve the best results. There’s nothing like a little peer pressure to get you to do what you need to do to reach your goals.

Although the principles to fat loss and healthy living are pretty simple, each trainer has a different approach to encouraging his or her team to adhere to the program and win. This year, I thought I would share each team’s approach so that you could follow along from home. Feel free to adhere to just one trainers’ program or mix it up and try each approach and see which one works best for you. So far in this series, I’ve shared with you 3 different approaches to maximizing weight loss. You can review past articles HERE.

KristinToday, I am sharing with you Kristin Healey’s fast and effective fat loss approach. Kristin is our NWPT Fitness & Training Director, holds a B.S. in Exercise & Movement Science, has won Personal Trainer of the year multiple times and her teams are always highly successful during this Makeover challenge so she knows what she’s talking about!

Step 1: Find Your Mantra

Attitude is everything! Find your Mantra for the next 6 weeks and post it everywhere you think you will need it. On the refrigerator, in your car, at your desk, on your TV… all of those places where some of your bad habits peak their ugly little heads when you are feeling tired, stressed and weak. Here are some examples. Read more on Spring Makeover Challenge – Week 4…

Spring Makeover Challenge – Week 1

Posted by on May 5, 2014 at 1:00 pm

In the colder climates, it is common over the winter months to gain a little weight. The days are shorter, it’s cold outside and we just don’t get as much activity and access to local healthy fruits and vegetables.  It’s one of the reasons that every spring we launch our annual Spring Makeover Challenge to help our clients shed that extra winter layer.  Each of our trainers have teams and we all compete against each other to see who can ramp it up the most and achieve the best results.  There’s nothing like a friendly competition and peer pressure to get you to do what you need to do to reach your goals.

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Fall in LOVE…With Fitness!

Posted by on February 10, 2014 at 2:00 pm

 

Heart-Bslloon

With Valentine’s Day just around the corner, the LOVE bug has struck many making it a great opportunity to address the benefits of working out together with your special someone.  Spending quality time with your honey will help to keep you both healthy and fit and will benefit all areas of your life including your marriage or relationship!  Most studies report that working out together will help each of you stick to the program – it’s harder to cop out when you know someone is counting on you.  Plus working out with someone else makes it fun – you almost forget you’re working out!  And you may even find that you each work out a lot harder side by side versus being alone – it’s a competitive thing.

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