Tis The Season

Well my friends, like it or not, the holiday season is upon us.  For most this is a time of getting together with family and friends…decorating…shopping…exchanging gifts…sending cards…baking…cooking…and eating…A LOT.  With a busier than normal schedule, most of us are forced to "take something off our plate"…something has to go, there's just not enough hours in a day!  Right?  Sadly, the thing that usually goes is taking care of ourselves…our bodies…making time to exercise…eating healthy…taking our supplements…resting…detoxing…relaxing…breathing.

More often than not, the holidays are a swift and hurtful "one-two punch" that leave us staggering in disbelief in January when we step on the scale, or try to button our favorite pair of jeans.  …BUT alas my friends…I bring you good news and great cheer!!!!  The holidays don't have to steal a year of diet and exercise success like the Grinch stole Christmas from Whoville.  Listen to me carefully…YOU CAN MAKE IT SUCCESSFULLY THROUGH THE HOLIDAYS WITHOUT GAINING WEIGHT AND LOSING YOUR MIND!

Okay, so most of these you probably already know, but when we get overwhelmed, we need reminders to keep us on the right track.  You don't want to undo and entire year's worth of a healthy lifestyle in just 6 short weeks:

• Make sure that you get 6-8 good hours of sleep each night
• When going to parties, don't deprive yourself of the tempting "yummies", BUT only have a bite or two (remember NOTHING TASTES AS GOOD AS BEING FIT FEELS)
• Eat a healthy "meal" before you head out to a party (small grilled chicken salad, broiled fish and vegi's, a protein shake…something healthy that will fill your tummy up)
• Drink alcohol if you must, BUT in moderation (drink a glass of water in between each alcoholic beverage, use water or tonic as your mixer, avoid getting sucked into the "shot" trap…just say "no" it's okay…really).  IF YOU CHOSE TO DRINK, PLEASE DON'T DRIVE…IT'S JUST NOT WORTH IT, AND A TAXI IS CHEAPER THAN A DUI…OR A DEATH.
• Put your supplements on your kitchen or bathroom counter in plain sight so you don't forget to take them
• Schedule yourself as an appointment on your calendar for exercise (you can find 30-40 minutes a day if you really want to…I promise)
• Sneak in ADDITIONAL exercise (park in the furthest spot when shopping, take the stairs, get a mini-workout in during TV commercials, take a walk at lunch)
• Drink lots and lots of water…no seriously…LOTS of water (carry a bottle in your purse and your car so you never have an excuse to drink something loaded with sugar)
• Eliminate soda, sugary processed foods, high fat processed foods, anything that has ingredients that you can't pronounce, fancy expensive coffees, office treats in little bowls (you're not a dog…you don't need a treat every time you go to the bathroom!)
• Eat your vegi's…AT EVERY MEAL (yes, even breakfast….sneak some spinach or peppers and onions into your scrambled eggs, or some spinach into your protein shake…and NO potatoes don't count as a vegi, so skip the hash browns)
• Replace one meal a day with a good quality protein shake (watch the amount of sugar in your shake)
• When you're not going to a party, if you MUST have something sweet, then let it be fruit…whole, real, unprocessed fruit.
• Keep an "emergency snack" in your purse and/or car (a good quality, low sugar protein bar, or bag of unsalted unprocessed nuts) 
• Since stress causes weight gain, try to relax (treat yourself to relaxing bubble baths after your workouts or a hard day…spoil yourself with a pedicure or massage…read a book and sip on some green tea)

Now, for those of you who haven't yet started living a "healthy lifestyle", but you're waiting for that "magical" day (January 1st) to arrive, I would ask you why you would put off for tomorrow what you can do today?  The choice is yours…you can make some changes to your diet and activity level and get through the holidays without gaining any weight, or you can start on January 1st trying to lose the 10 lbs that you gained over the holidays PLUS the other 20 that you put on throughout the year…is it worth it?  It just takes a little planning on your part, but what an amazing gift it would be to YOU, if you got to January 1, and you had actually LOST 10 lbs…and without much sacrifice!  YOU  CAN DO THIS!  START TODAY!!!

From now until the end of the year, I'm running a special on my Online Personal Trainer…4 months for the price of 3!  That makes the cost of training with me only $59 a month!!!!  With my Online Personal Trainer, I train you.  You have access to me pretty much 24/7 with emails.  We Skype twice a month to talk about your challenges, successes, and to go over your food journal.  I created this program so I could reach, teach, and impact the lives of as many women as possible…irregardless of where you live, whether or not you can get a babysitter, whether or not you have access to a gym, whether or not you travel…you can still train with ME.   I PERSONALLY filmed each and every exercise that I assign in my workouts so you can see exactly how to perform the exercise for maximum benefit and injury prevention.  I PERSONALLY customize each of your workouts to your current fitness level, taking into consideration any injuries that you may have had.  I PERSONALLY create progressive workouts so your body never has a change to plateau.  You receive an email EVERY SINGLE DAY letting you know what your workout is for that day.  I receive an email EVERY SINGLE DAY letting me know if you've completed your assigned workout for the day.  This is a great way for you to take advantage of my knowledge and experience, and lose weight in the process.  I'll be there with you EVERY STEP OF THE WAY!  I WANT YOU TO BE SUCCESSFUL!  I WANT YOU TO ENJOY LIVING YOUR LIFE AGAIN.  I WANT YOU TO GET YOUR SEXY BACK!!!!

www.fitinyourpants.com

YOU CAN HAVE RESULTS...OR EXCUSES...NOT BOTH!

As a Personal Trainer and Health Coach, one of the excuses that I hear most often for not exercising while traveling is that people don't have the necessary equipment to get their workout in.  ...well, I'm going to tell you that that, my friend, is nothing more than a cop out!

My clients that use my Online Personal Trainer know that when they're traveling, I will assign them a workout to do that requires absolutely NO equipment...all body weight.  I've personally done the workout when I was traveling, and I would challenge anyone to do it and say that they didn't get a good workout from it!

Here's the gist of the workout (video instructions can be found on my Online Personal Trainer):

Jumping Jacks (30 - 50)
Leg Raises with Hip Thrust or Bicycle Crunches (12 - 30)
Sumo Squat with Side Leg Raises (10 - 12 on each side)
Inch Worm (with Push-Up at bottom for increased intensity) (5 - 10)
Wall Sit (30 - 60 seconds)
Push Up (10 - 20)
Walking Lunge (10 - 12 on each side)
Tricep Dip or Pike Push-Up (10 - 40)
Burpee (10 - 15)
Plank Tuck Extension (8 - 12 on each side)

Exercises should be completed with minimal rest in between, and as a Superset.  Once you've completed all exercises, rest for 1 - 2 minutes, and repeat 2 - 3 times.

The benefit of this type of workout is that you get your strength training AND your cardio all in one super effective, efficient workout.  This type of training is known as, High Intensity Interval Training (HIIT).  Due to the way the workout is done, it creates one of the highest metabolic burns (and afterburn) of any workout out there.

I've also created workouts that use hand weights, balls, bands, slides, and the TRX system.  If you are considering beginning a workout program, please make sure that you start off slowly.  Understand that you WILL BE sore...probably very sore for the first week, but this is your body making the changes that you want.  Be patient because only modest reductions in body weight (about 2 - 3%) will happen in the beginning of an exercise program.  According to studies, "...literature suggests that diet plus exercise, rather than diet only or exercise only, produces significantly greater weight loss at 12+ months.  Even though the scale might not be going down as fast as you'd like, you have to know that you are creating YOUR health from the inside out...you WILL notice your clothes fitting better, and other people will comment that your face looks thinner...don't stop...keep it up, and you'll get to where you want to be!  Remember...you didn't gain the weight overnight...you won't lose it overnight either.

If you're interested in my Online Personal Trainer, you can find more information, and a short video on my website: www.fitinyourpants.com.  For less than $2.80 a day you'll receive customized, progressive workouts, daily accountability, and weekly check-in calls from me personally.  If you start now, you'll be well ahead of those making a New Year's resolution to "get fit"...heck, I'll even go as far as saying that you'll look great in your holiday pictures...at holiday parties, and you'll feel sexier on New Year's Eve!  So why not start your fitness journey now?  What do you have to lose...except for fat and weight?  GET YOUR SEXY BACK!!!!  

Your Weight, Your Fat, and Your Health

Wait!!!  What's the big deal with weight???  We get so hung up on the number on the scale, when it doesn't even reveal the true picture to us.  Your bathroom scale can only measure your body mass in pounds (or kilograms), but is completely indifferent to your body composition.  A scale can make someone seem overweight...even if they are not over fat, and vice-versa.  You see, a scale can not possibly tell you what you body's fat mass (or lean mass) is.  It is important to point out that anyone trying to lose "weight" is really trying to lose fat...not necessarily weight.

Let's take a closer look at body composition, which is the number that you should be looking at to determine if you "fall within a healthy range", determine if you need to lose fat, or to see if the "weight" you've recently lost is fat or lean mass.  This is especially important because "dieting" often leads to a loss of fat-free weight and water, and this is why dieting alone is not conducive to creating the lean, toned looking body that most people seek.  In order to lose fat, you MUST combine a healthy diet WITH exercise (especially strength training).

Let's also take a close look as to why during a weight loss program (combining diet and exercise), there are times when weight loss slows, stops, or even reverses.  Now read this carefully...despite the fact that your weight loss may have slowed, stopped, or that you may have gained a few pounds, you still can be loosing fat and gaining lean body mass. 

Click on the following photo as a reference to see more detail on fat loss.

The magic number that we need to look at here is your body fat percentage.  A healthcare professional, or Personal Trainer should be able to give you a fairly accurate, quick assessment of what your body fat is.  Once we know that number, we can determine how much body fat you need to lose to be within a healthy range, and ultimately deduce approximately what your weight should be.  Let's do the math so you can see what I'm talking about:

Tom is a 49 year old man who weighs 212 lbs, and has an estimated BF% (body fat) of 21.3%.  His goal is to reach a BF% of 17% (which is in the "healthy" range for him).

     STEP 1 -  100% - BF% = Lean Mass %
                      100% - 21.3% = 78.7%

     STEP 2 -  Body weight x Lean Mass % = Lean Mass
                       212 lbx x .787 = 167 lbs Lean Mass

     STEP 3 -  100% - Desired BF% = Desired Lean Mass %
                       100% - 17% = 83%

     STEP 4 -  Lean Body Mass/Desired Lean Body Mass % = Desired Body Weight
                       167 lbs / .83 = 201 lbs

So you can see that the weight corresponding to the desired BF% of 17% is equal to 201 lbs for Tom.  With regular aerobic activity, resistance training, and dietary management, he would need to lose approximately 11 lbs of fat weight to reach his goal of 17% BF.

I know this was technical, and I hope I explained it thoroughly enough so that it helps you see why the number on the scale isn't the only number that you need to look at.  Find someone who can give you an estimation of what your BF% is, and then you can do the math for yourself to see where your "healthy" weight is.  You should also know that for women, a BF% between 15-31% is considered acceptable...anything over 31% is considered obese.  For men, a BF% between 12-24% is considered acceptable...anything over 25% is considered obese.

If you need help with your body composition assessments, losing fat weight, and getting on a consistent exercise and nutritionally sound eating plan, contact me.  You can also check out my Online Personal Trainer at www.fitinyourpants.com.  For less than $20 a week you have access to me, as your very own Personal Trainer and Health Coach.  Reclaim your health and get your sexy back!

Being "Fit" is About So Much More Than Not Being Fat

Most women struggle their entire lives to love the beautiful body that they have.  This struggle starts in our early, pre-adolescent years.  We are barraged with pictures in magazines, of beautiful, thin women. Our perception of what is attractive...what is beautiful...what is desirable, is subconsciously handed to us by advertisers...selling their wares...selling us on the idea that what they have will make us happy...that what they have will make us desirable...that what they have will make us beautiful.  THIS MAKES ME MAD!!!!

I'm going to be completely raw...open...honest with you here.  I've spent most of my life trying to be what magazines and TV told me that I should be, and trying to look like they told me I should look.  I've spend thousands of dollars on therapists.  I've spent way too many hours self-loathing.  I've spent countless days feeling insecure.  I've spent most of my life hating my own body.  ...and sadly, even today, as I write, I still struggle with all of these things...and I'm not alone!  Most of my girlfriends and female family members...most of my clients...most of the women that I come into contact with on a daily basis have the same struggles.

As a Personal Trainer and Wellness Coach, I ask myself, "When are we going to realize that our beauty...our happiness...our worth is not to be found in our appearance?"  You are SO much more than the size you wear!  You are SO much more than the number on the scale!  When are we going to realize that women's bodies are supposed to have sexy curves...and healthy, toned muscles?  ...we're NOT supposed to look like a 12 year old girl!!!  When are we going to realize that society's definition of "beauty" is skewed by what advertisers want you to buy, wear, think, and eat?

I train so many beautiful women, and they are beautiful, not because of the size they wear, but because of the soul within them.  They are mothers, wives, sisters, daughters...they are smart, funny, creative, kind...they are dedicated, hard-working, inspiring, and loyal.  They come to me, many of them, looking to lose weight so they can "look better", "feel sexy", "wear a smaller size", "be attractive to their husband", or "look pretty on their wedding day".  What I try to teach them, is that while I know how important those things are to them, their health and longevity are even more important.  But so often, their underlying desire is to be "skinny"...at ANY cost.

I'm here to tell you that "skinny", "thin", model-looking bodies aren't necessarily healthy bodies.  I'm here to tell you that your ultimate goal should be to be "fit", rather than to be "skinny".  We've all seen "skinny" people who are fighting a terminal illness...we've all seen "thin" people who are battling the demons of addiction...we've all seen "models" bodies that appear to be perfect, but don't often see the photo-shopping, the starvation, the extreme measures necessary to achieve that look.

                                                                                                                 

My challenge to you is this:

• If you are filling your body with junk food, and chemically processed garbage...work towards eliminating those unhealthy foods, and replacing them with healthy, whole foods
• If you are sedentary...work towards finding some form of exercise that will get your body moving, and keep you moving as you age (MOTION IS LOTION for your joints)
• If you have any addictions, or harbor an unhealthy or hurtful self-image...seek professional help
• If you have diseases that are a direct result of your weight, eating habits, and overall health...THEN FOR CRYIN' OUT LOUD DO SOMETHING ABOUT IT BEFORE IT'S TOO LATE!  This may sound harsh, but you WILL die a premature death if you continue to damage your body!

Remember that advertisers, who pay hundreds of thousands of dollars for the placement of their product, do NOT define beauty...do NOT define happiness...do NOT define health...YOU DO!  You define health every...single...day...by how you CHOOSE to live, and by how you CHOOSE to treat your body!

If you need help to restore your health, and in getting your sexy back, I can help...I want to help.  If you are unable to train with me (or anyone else) in person, please take a look at my Online Personal Trainer.  It's a program that I am proud to offer!  For LESS THAN the weekly cost of your morning coffee...or your weekly fast-food purchases, you can be on your road to being HEALTHY and FIT.  Seriously...my plan is LESS THAN $20 PER WEEK!!!  I will design a customized workout program for you, you will receive daily emails reminding you of your workout, we will talk via Skype once a week (to go over challenges, successes, modifications to your program, and to talk about your food choices), I will be progressing/changing up your workouts so your body doesn't have a chance to plateau, and you will have unlimited e-mail access to me.  Save the money you're spending on junk, and how about spending it to save your life instead???  http://www.fitinyourpants.com

Be Sneaky and EAT!!!

Let's talk about how you can sneak more activity into your busy day, and what a healthy snack looks like.  These are both topics that I, as a Personal Trainer and Health Coach, get a lot of questions about.  So here's what I tell my clients:

EXERCISE

(1) It really is best to exercise in the   morning...for several reasons:
 -you get it out of the way before     life and excuses steal your opportunity to workout
 -your metabolism is burning at a higher rate ALL day long after a workout
 -you have more energy throughout your day
-it can actually help to regulate your appetite
-it improves sleep...yes you read that right (sometimes exercise at night can have the opposite effect)

(2) You can "sneak" in exercise throughout the day:

-park your car in the spot furthest away from your entrance
-take the steps instead of the elevator
-while watching TV, make commercials your "workout time"
-always have a packed gym bag in your car, so you have no excuses to skip your workout
-in airports, walk to your terminal instead of taking the train or people mover
   

HEALTHY SNACKS

Almost daily I get asked for suggestions for healthy snacks.  Here are some quick suggestions:

-a protein bar (my favorites are Luna Bars and Picky Bars)
-some hummus and vegi's
-greek yogurt and organic granola
-a hard boiled egg (I keep them peeled, and ready to eat in a baggie in my fridge)
-an apple and a cheese stick
-peanut butter and a banana
-a protein shake (my favorite is Arbonne vanilla with frozen fruit)
-almonds, raisins, and dark chocolate chips mixed together
-slice bananas, top with a small dab of Nutella, drizzle with dark chocolate and freeze
-Late July brand Sweet Potato chips with peanut butter or hummus
-cottage cheese with tomatoes and cucumbers
-watermelon and cantaloupe
-frozen blueberries or frozen grapes
-Terra Chips Sweets and Apples

I always tell my clients to eat a small snack on their way to meet me, and on their way home.  Why?  Eating before a workout not only helps your blood sugar to remain stable, but it will help your body to burn fat, rather than breaking down the hard-earned muscle that you're trying to build.  Eating after a workout will help your muscles to recover more quickly, and some studies indicate that it may help your muscles to not get as sore post workout.

You really can sneak more calorie burning activity easily into your day, AND you can snack healthier.  By doing both, you will be well on your way to creating the body that you've been working for...and your overall health will improve.

If you need help creating a workout program, nutritional guidance, and accountability and motivation, look no further than my Online Personal Trainer.  All programs are customized to your current fitness level, but I don't stop there, as you gain strength and cardiac endurance, I progress your workouts so your body never has a chance to plateau.  You will receive daily emails telling you what your 30-40 minute workout is for the day, I receive notification as to whether or not you've completed your prescribed workout, and we have weekly Skype calls to discuss challenges, successes, and your food journal.  This is available to you for LESS THAN $20 A WEEK (I bet you waste more than that on your unhealthy habits...)  http://www.fitinyourpants.com

What's The Definition of Insanity?

We all know the definition of insanity...repeatedly doing the same thing, but expecting different results.

Let me ask you a few questions:

• Did you start off the year by making a New Year's resolution to "get in shape"or "lose weight"?
• How many diets have you already been on this year alone?
• How many weeks have you promised yourself that you're going to "eat good" and exercise every day?

If you're like over 40% of Americans, you begin each year by making at least one New Year's resolution.  ...and, if you're like over 88% of those same people...you fail at reaching your goal.  The vast majority of New Year's resolutions stem from lifestyle changes (eating healthy, exercising, getting in shape, quitting smoking, etc.)

If you're like over 45 million Americans, you've been on AT LEAST one diet this year, and have contributed to the over $33 million spent annually on the quest to lose weight and get in shape.  With 2/3's of the American adult population being overweight, the weight loss industry is booming, and raking in the cash as this growing group continues to try to find the "magic pill".

Sadly, and despite the growing girth of Americans, only 5% are actively pursuing ways to get moderate-to-vigerous bouts of exercise into their daily routines.  ...AND in a recent study, 90% (yes 90%) of Americans stated that they "eat healthy"!!!  Ok, we've got to be honest with ourselves here...if 90% of Americans were eating healthy, do you think that 2/3's of the adult population would be considered obese or overweight?

Here's where the insanity part comes in...EVERY SINGLE DAY someone tells me that they want to lose weight, get fit, eat healthy, yet those same people are unwilling to make an investment in their lives to take the necessary steps to bring the desired changes into place.  I hear excuse, after excuse, after excuse.  "Eating healthy is too expensive"...oh yeah...have you tried being ill because of the crap that you're filling your body with???  "I just don't have time for exercise"...really...but you have time for TV, and Facebook, and Candy Crush???  "I can't find it in my budget to afford a Personal Trainer"...hmmmmm...but you can find it in your budget to go through the drive-thru at McDonalds, order that Venti Cafe Mocha every morning, and keep buying new clothes because the one's you have no longer fit you!!!

Come on people...how much is your health worth to you?

• How much is it worth to you to be able to see your children grow up and have children of their own?  
• How much is it worth to you to be able to play with your kids (or grandkids) and not be gasping for breath?  
• How much is it worth to you to be able to look and feel amazing in your wedding dress, and see his eyes tear up at that first glance of his beautiful, fit bride walking down the isle? 
• How much is it worth to you to be able to go to your class reunion and wear the SAME size that you wore in high school?  
• How much is it worth to you to be able to feel confident and sexy in your bathing suit...or naked?  
• How much is it worth to you to not have to sit on the sidelines of life, and watch it pass you by because you're too out of shape to be an active participant in your own life?

How long will you continue doing the same things that you've been doing...for years...to lose weight and get in shape...with NO results?  What's it going to take to really motivate you...a heart attack...diabetes...a stroke...high blood pressure...cancer?  When will you decide that you're going to do whatever it takes...no matter the cost in time or money...BECAUSE YOUR LIFE IS WORTH IT?!?!

Here's my suggestion to you...IF, and only IF, you're sick and tired of spinning your wheels...wasting your time and money...and not getting the results you want:

(1) Clean out your pantry and refrigerator...if it's not in your house, you can't eat it.
(2) Restock your pantry and refrigerator with: lean, low-fat proteins, vegetables, and fruits.
(3) STOP eating fast foods...the drive thru is NOT your friend!
(4) Hire a Personal Trainer (at least for a month or two) to get you going in the right direction

***Don't read past this point if you're not interested in stopping the insanity***
This is NOT a sales pitch!  I don't care what Personal Trainer you find, but find one!  I train clients in-person - a package costs $490 for 10 sessions (in "Personal Training world" that's pretty inexpensive).  But, because so many people told me that they either couldn't afford that, lived too far away to train with me in person, travel too much to see a trainer on a regular basis, or would just rather exercise at home (for whatever reason), I created my Online Personal Trainer.  It's the same service that I provide in-person, except it's online (or via an app on your smart phone).  My online plan is 12 weeks, and costs LESS THAN $20 A WEEK (ummmm your drive-thru runs and lattes cost more than THAT...and where are they getting you?!?!)  http://www.fitinyourpants.com

Back To The Basics

A whole month has passed since my last blog...shame on me!  To be honest though, so much stuff rattles around in my head on a daily basis that I tend to dismiss most of it as unimportant.  My husband always tells me that the stuff that I tell him about weight/fat loss, nutrition, clean eating, health, and fitness are important...I just assume that everyone else already knows the stuff I know.  So, I've decided to take some of the topics back to the basics, and if I get questions about them, then I'll use a future blog to expand on them.

So let's talk about exercise:

Why do we do it, and what are the benefits?

Well, simply put, motion is lotion for your body.  Movement does several important things:

• It keeps your joints from getting stiff
• It burns calories
• It releases endorphins to improve your mood
• It has been proven to be as effective as taking an anti-depressant
• It keeps your body flexible as you age, so you won't be dependent on someone else to care for you
• It keeps your heart strong (cardiac endurance) so you can actively participate in your own life
• It promotes balance which assists in daily activities as we age
• It builds attractive, lean muscle which gives your body an overall toned look

Now on to our eating habits:

Our modern diet is so filled with processed junk!  If you read a nutrition label on food packaging, the vast majority of the ingredients you can't even pronounce!  We eat what's fast...we eat what tastes good...we eat what's convenient.  We have been programmed by food manufacturers, who by the way, have scientists working for them to create foods that will cause you to crave more of them...just so they can sell more of them!  We have a food supply that is laden with antibiotics, chemicals, pesticides, and toxins...yet we just continue to fill our bodies with them...AND EXPECT THEM TO BE HEALTHY AND NOT GET SICK!  Am I the only one who thinks this is CRAZY!

YOU ARE WHAT YOU EAT...Period.

If you want to be healthy...eat healthy.  If you want energy...eat nature's energy.  If you want to feel good...eat good.  It's not rocket science.  The vast majority of food that you consume on a daily basis is, to be quite blunt, a chemical shit storm!  I know that may sound harsh, but if I can wake just one person up, to see the light, then my words haven't fallen on deaf ears.  If you don't want to change your eating habits, go ahead and put the junk in your body and make your body sick, but for cryin' out loud, don't your children deserve better????

We ALL have a choice to eat healthy, or not.  The foods you eat will be directly reflected in the way your body looks and feels.  If you're obese or over-weight, don't tell me you eat healthy!  Your body tells the story about exactly what is put into it...

Here's what I'm suggesting if you want to start eating healthier (don't try to change everything at once - you'll be miserable, and you're family will revolt)

• If you can't pronounce it...don't put it in your mouth
• Cut back on your sugar consumption (it's the largest toxin that we consume on a daily basis)
• Absolutely eliminate artificial sweeteners (I could go on all day about the side effects)
• Buy organic for the "Dirty Dozen" (this will reduce the amounts of pesticides that you ingest from vegetables and fruits)
• Buy meats, eggs, and dairy that are organic (this will cut down on the amount of antibiotics and hormones that you ingest) 
• Cut back on the amount of wheat, corn, and soy (largely GMO's and have been found to be upsetting to most digestive tracts)
• Avoid fast food (one of the worst calorie culprits...and it's the cheapest of cheap products, only animal food is of lower quality)
• Avoid calorie dense, nutrient deficient, processed, packaged sweets (candy, pastries, cookies, pies, cakes, etc.)
• Increase your water consumption
• Increase your high-quality protein and produce consumption

So...long and short of it is, you need BOTH a clean diet and exercise to lose weight and be healthy.  My goal is not to help people get skinny, but to help people become more healthy and fit.  I want to help people make the rest of their lives, the best of their life...I want people to feel sexy in their own skin...I want people to achieve a fitness level that will allow them to actively participate in their own life, and not sit on the side lines and watch.

I just started a new Online Personal Trainer program, and if you need additional guidance, motivation, education, I can help. *** FOR LESS THAN $20 A WEEK, I will design a workout program SPECIFICALLY for you...for your fitness level...for your fitness goals, and we will talk weekly about your eating habits, successes, and challenges.***  You are worth the investment of $20 a week...heck, you waste that much (or more) a week on junk food!

If you have any questions about any of the topics covered today, leave a comment...let's get some dialog going, other people may have the same questions/concerns.

Be well!  Be blessed!  Be fit!