Posts Tagged ‘yoga class west island’

5 Reasons You Aren’t Losing Belly Fat & Sweet & Tangy Salmon Recipe

Posted: July 23, 2016 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
5 Reasons You Aren’t Losing Belly Fat
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This
Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

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Rock on!!

C

You have to start making friends with Leptin, except Leptins not a person, it’s a hormone in your body that has VETO on whether or not your dropping body fat or not.

Your Leptin levels have to be at high levels in your body in order for you to maintain FAST fat loss results without hitting your muscle stores and hitting a plateau. You want to be consistently losing fat without muscle week in and week out and you want to avoid the annoying “plateau”.

So what does this have to do with cheating and munching on your favorite foods like icecream and pizza you ask?

Weeelll, when you start a diet your body’s Leptin levels are usually high but after a time, sometimes as little as a week your Leptin levels drop drastically and so does your fat loss.

WWW.SUPERFITBODYBOOTCAMP.COM

And that’s where cheating comes in!!

Carb-Loading is the best way to keep Leptin up. That’s why I always say cheat for 20% of your meals each week and be AWESOME the rest of the week.

For the 20% cheat, it’s best to group those meals over a 1 or 2 day period so if you’re eating 4 meals a day thats 28 meals a week. 20% of that is 5.6 meals that you can cheat with .. HOORAAHHHH!!!

Another way to keep your leptin levels up is to strategically increase the amount of carbs you’re eating each day after your carb load. It’s a little more difficult and you can’t carb load 20% when doing this but it’s VERY effective when done right.

An example of this is to have carbs for breakfast on day 1 after cheat day, then breakfast and lunch on day 2, and then no carbs on day 3. There are lots of different variations for that and they play tightly with how many days and which days of the week you’re working out.

So here’s what you have to take away from this:
Don’t let your Leptin levels drop, do that by dieting for a period and then cheating like crazy 1 day a week or for half days 2 days a week. Something to look forward to eh 🙂

WWW.SUPERFITBODYBOOTCAMP.COM

Rock on!!

C

Give it a go and tell me what you think 🙂

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WWW.SUPERFITBODYBOOTCAMP.COM

Rock on!!

C

This is a SUPER important topic and it will make or break your results so give me 2 seconds and read ALL THE WAY TO THE BOTTOM please 🙂

Whether you want to gain 20 pounds of muscle, lose 10/20/30/40 pounds, you succeeding all comes down to your goals.

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If you tell youself “I just want to feel good, healthy and be happy with the way I look”, or something similar to that you’re way off the mark. Those are good goals but they’re WAY too general!

You have to know exactly how much weight you want to lose or gain(as long as you’re gaining muscle) and then set up a long term goal and weekly goals. You can also do this with a fitness test for example the number of squats or pushups or burpees you can do in a minute or 10 minutes – whatever you want. It’s all about tracking results and making sure week by week your results are improving.

If you want to lose 30 pounds and you’re only telling yourself you want to feel good, and are not actively looking at the scale then you’re doomed for failure OR it will take you years to lose those 30 pounds.

For example:
If I want to gain 10 pounds of muscle, I’ll give myself a time limit for example 2 months. In order to hit my goal I know I have to gain 1.25 pounds of muscle each week. NOW I have a trackable goal so I know if at the end of the week I only gain 1 pound, then the next week I have to gain 1.5 pounds of muscle to be on track to hit my goal.

WWW.SUPERFITBODYBOOTCAMP.COM

If you leave your goal up in lala land and aren’t ACTIVELY tracking your results then you’re going to waste ALOT of time.

Apply this to every thing in your life, weight loss, muscle gain, beating a running time, increasing the reps of squats/pushups/burpees/jump lunges that you can do in 60 seconds or whatever you choose, financial goals etc.

GO RIGHT NOW, grab a piece of paper
1. Write down your goal for example the total # of pounds you want to lose
2. Give yourself a time limit to achieve that goal (GO BIG, don’t go small ie: push outside of your comfort zone.)
3. Divide the weight you want to lose by the total number of weeks you have within your goal time frame
and BOOM!
You have the number you have to lose each week.

Now this is the most important part, TAKE ACTION EVERY SINGLE DAY TO ACHIEVE YOUR GOAL and you’ll get there!!

WWW.SUPERFITBODYBOOTCAMP.COM

Rock on!!

C

Here’s a SOLID but blasting workout that will leave you walking weird for days 😉

1. Crossclimber 30 sec
2. Jump squats (open close) 30 seconds
3. Butt Squeezers 50 reps each leg
4. Bridge pulse 30 sec
5. Jump lunges 30 sec
6. Mark your territory 50 reps each leg

Do 3 sets of that and thank me later 🙂

WWW.SUPERFITBODYBOOTCAMP.COM

Enjoy

C

I’ve found the easiest way to drop the pounds fast is to break my clients meals into protein/fat and protein/carbs and coordinate them differently for workout days and non workout days.

The rough part about having protein/fat/carbs at a meal is that it’s the most likely combination to turn into fat, even if you’re working out ALOT.

I hear it all the time from frustrated people banging their heads against the wall going to a gym, doing noneffective workouts and are lost nutritionally, “I’m working out 3-5 days a week but I’M NOT SEEING ANY RESULTS.”

The frustration and dissapointment takes over and eventually you give up which is the worst thing you can do. GET UP and try something new!

One of my favorite quotes is Success is 99% failure and that translates into fitness and every other part of life.

Here is an example of a days worth of PROTEIN/FAT meals:
Breakfast: cottage cheese/blueberries/spoon full almond butter
Snack: Almonds and apple
Lunch: Salmond salad/spinach/broccoli/green beans
Snack: protein shake – water/protein powder/whole sunflour seeds with shell blended/blueberries
Dinner: Sirloin steak/broccoli/asparagus

Carbs are VERY important and you should never cut them out completely however for fast fat loss every once in awhile, it’s useful to cut those Carbs for a period of time for FAST results.

Start doing something today, stop focussing on the number of calories you’re consuming per day and start focusing on the quality of foods that you plop into your mouth.

Start replacing the grains with the huge variety of beans out there and get rid of the packaged foods ALL TOGETHER.

Rock on!!

C