weight loss

Struggling to Lose Weight and Keep It Off?

Posted by on February 9, 2015 at 11:00 am

WEIGHT-LOSS-PROGRAMWe always have clients that come to us and say that they have been struggling to lose weight and keep it off for a long long time. It doesn’t have to be that way! Here is what I suggest and it really does work!

A common client question: I want to lose 20 pounds but have not been able to lose more than 8 pounds and am struggling because the weight is starting to creep back on! I exercise 6 days per week walking on the treadmill. I was advised to walk at a lower intensity for a longer time – is that good for weight loss? I try and life some weights one to two times a week for 20 minutes. I try to eat approximately 1200 calories but often sugar is my downfall. Any suggestions on what I can do lose the 20 pounds and keep it off?  Please help!  N.D.

As a Personal Trainer, the number one request I get from clients is to help them lose fat. It’s interesting to note that the general public is more health-conscious and the availability of healthy products has increased dramatically and yet, our population continues to get fatter. So why do we continue to gain weight?  Read more on Struggling to Lose Weight and Keep It Off?…

The January Fitness Rush

Posted by on January 30, 2015 at 11:00 am

Here are some typical questions that a lot of people have during the January Fitness Rush:

1888584_10151868006186946_936215147_nMy husband and I started a workout program and he is losing so much more fat than I am. We seem to be doing the same amount of exercise and both eating well, but the fat is just falling off him.  What am I doing wrong?  J.C, Vancouver, WA

You’re not doing anything wrong. Men just have it a little easier than women. For one reason, men have a lot more muscle mass than women. Since fat is burned inside of muscle tissue, once they start exercising they become a better fat burning machine.  Secondly, men store the majority of their fat in their abdominal region which has the capacity to turn over and be burned more easily. Women store more fat in their hips and thighs which is more resistant to change.  Keep plugging away and try not to compare yourself to your husband’s results. You’re doing a great thing for yourself and your relationship.

I’ve lost 20 pounds but I’m having such a hard time losing the last 10 pounds. What can I do to get over this plateau?  J.C., Vancouver, WA

You’ll want to do whatever you can to increase your metabolism so that you burn more calories at rest and during exercise. One way to accomplish this is to develop more muscle. Muscle is where fat is burned so the more muscle you have on your body, the easier it is to lose weight.  Be sure to participate in resistance training two to three days per week.  Another way to rev your metabolism is to eat more. Read more on The January Fitness Rush…

Spring Makeover Challenge – Week 6

Posted by on June 11, 2014 at 5:12 pm

Our annual 6 week 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 during the cold, dark rainy days.  Each of our trainers recruit team members 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.

Read more on Spring Makeover Challenge – Week 6…

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 3

Posted by on May 19, 2014 at 11:00 am

There are a lot of different ways to achieve the same results.  That’s why during our annual Spring Makeover Challenge, our trainers and their teams compete against each other to see who can shed the greatest amount of body fat in 6 weeks using different approaches.

Read more on Spring Makeover Challenge – Week 3…

Spring Makeover Challenge – Week 2

Posted by on May 12, 2014 at 11:00 am

Last week, I shared with you Derrick DeLay’s “Interval Diet” approach to maximizing fat loss during our Spring Makeover challenge.  It basically requires you consume a super healthy, low calorie diet JillSMonday through Friday and then eat whatever you want on the weekends in combination with some cardio and weight training. If that approach doesn’t work for you, today I am sharing Jill Schiller’s approach, “Body Overhaul” to shedding that winter fat layer quickly.  Jill is a mother of two, our NWPT running clinic leader, certified VIPR and Schwinn cycling instructor and American Council of Exercise Nationally Certified Personal Trainer.

Read more on Spring Makeover Challenge – Week 2…

You Don’t Have To Wear Spandex!

Posted by on March 11, 2013 at 8:55 pm

You don’t have to wear spandex, spend hours at the gym or take up running to be active!

There are lots of ways to be active.

  • Walk the children or grandchildren to school, then jog home

Read more on You Don’t Have To Wear Spandex!…

Get Results For New Years

Posted by on November 26, 2012 at 9:53 pm

It doesn’t matter whether you’re going to be celebrating in Times Square, Las Vegas, Sydney or Maui — you’re going to want to look your very best to bring in the new year. We’ve only got five weeks, so we’ve got to get to it.

But I’m also aware of the fact that we’re heading into the holiday season, and most of you are going to struggle to try and fit in your workouts on top of all the parties and shopping and other commitments. So the workout I’m designing is going to focus on getting results in the most time-efficient manner. Read more on Get Results For New Years…

Proactive Thanksgiving!

Posted by on November 12, 2012 at 9:30 pm

It’s estimated that the average American can consume 5,000-plus calories on Thanksgiving Day. Most people enjoy a bigger-than-usual breakfast, Thanksgiving meal — and we can’t forget the leftovers later in the evening. Now if you were an Olympic athlete, this wouldn’t be too much of a problem. But since the only activity most people do on Thanksgiving is the walk from the kitchen to the TV, Thanksgiving can wreak havoc on your health.

Read more on Proactive Thanksgiving!…

Take Control Of Your Fitness Goals – Here’s How!

Posted by on September 4, 2012 at 7:06 pm

The kids are back in school, summer vacations are over and I know that many of you are starting to think about refocusing on your fitness goals.  That is great news and I am here to help.

Read more on Take Control Of Your Fitness Goals – Here’s How!…