Holiday Eating Tips and Tricks

Santa weightI have both good and bad news about holiday eating and weight gain. In actuality, researchers have found that most people do not gain 5 to 6 pounds during the month between Thanksgiving and the New Year.   The actual average is between 1 to 2 pounds, which is manageable if you have a plan to get it off.   This article from the Web M.D. archives offers a brief explanation and some great tips on holiday eating.

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As I shared in my blog earlier this week, awareness of one’s self is key to making conscious choices and achievable goals.  One of the biggest pitfalls is to have your fitness / eating routine interrupted and struggling to get back on your plan.  There are countless tips, tricks, and plans for eating less calories while bouncing from party to party.         Quick tips to stay on track with your holiday eating!

EatRight.org has a quick 4 tips on how to tackle the holiday temptations.

A week before Thanksgiving this year, The American Heart Association posted a list go tips and some recipe makeovers to help you through the season. Ornament

Here is a list of a few suggestions that most of the lists have in common.

  • Enjoy any of your favorite holiday treats in moderation.
  • Include lots of fresh fruits and vegetables.
  • Stay active during the season.

If you can incorporate these integral steps to staying on track, you should have a head start on minimizing the effects of your holiday indulgence.

Get 5 Steps Aheads in 2018

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With the New Year fast approaching, I’m focused on next year’s goals, plans, and projects. I get pretty excited during this time of year because I do a lot of reflection and planning.  It’s one thing to plan and make goals, but it’s quite different when you’re taking action toward your goals and moving the needle.
In this blog, I want to share Five Steps that can help you accomplish your goals and get ahead in 2018!
  1. Consciousness: You need to become very clear about what you truly desire and what result you are working to achieve. You need to know precisely how you want to build your life, business, fitness regime, or whatever “thing” you are working toward.  Being present and aware of yourself will give you the opportunity to be honest about your current circumstances versus the ideal circumstances for your own success. When you are able to sit back and take stock in yourself, you will be able to see your strengths, weaknesses, and areas where you need to grow.
  2. Competence: You need to research, study your “craft,” and become an expert at what you do.  Simply stated, this is continuous learning and development.  Be intentional about what you are reading.  For example, if one of your areas of growth is communication, you should spend time reading and learning about how to become a better communicator.  Find was to continue to learn about your goals and grow your personal and professional skill set.focus
  3. Commitment: If you have a huge goal in mind, or you are raining your own personal bar to a whole new  level, you must also raise your commitment level.  This “project” is going to demand a much higher level of commitment, focus, and intention. In order to raise your commitment level, you may need to learn to say, “No.”  This doesn’t mean I’m suggesting you turn you back to Service, Giving, and Volunteering, it means, be more thoughtful to what you say “Yes.”  Always saying “Yes” can often leave you depleted, stressed, and worn out, with little energy left to work on your own big goals.  By focusing, becoming aware of your own growth needs, and more discerning with your time and energy, you can perform better for all of your key commitments. our-aim
  4. Coaching:  I can say so much about coaching because it is my life’s work. but I will keep this brief.  Coaching allows you to get immediate Feedback as you are taking action toward your goals. Feedback is so important and a key part in development. The feedback you receive from your Coach is designed to keep you on the right track while minimizing pitfalls and hiccups.  You can get hip, feedback, and advice from just about anywhere, just ask!  If there is someone that you know who is excelling in an area that you wish to, simply ask that person if you could meet for a conversation, get mentoring, or help you set a plan in motion.  Get feedback, then make strategic decisions!
  5. Congruence:  This is about how your thoughts, actions, and intentions need to align  and work together to achieve you final goal.  This is about operating as your authentic self.  Congruence is when you’re fully engaged and energetic in your day to day life.  This could also be seen as a Flow State, where everything just seems to be clicking.  When you choose to be You and then pursue the things in life that add value to the world, things began to flow.  Be Yourself and build a life around that!

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These  “Five Steps” all lead to Personal Growth. When someone decides to take action on their personal development it will have a positive impact on everything around them!

Start 2018 Now!

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This year, I want to help you do resolutions a better way!   For the month of December, I am going to post 18 new blogs sharing tips, tricks, motivation, recipes, Real Warrior Updates, and game plans for kicking off your 2018!

***But WAIT there’s MORE ***

When you share and/or follow my blog, you will be entered to win one of 3 sessions with me!  On New Year’s Day, I will award the following:

  • 1 free personal training session to a current client
  • 1 free personal training session to anyone who shares / follows
  • 1 free nutrition and coaching session

And don’t forget …

For the month of December Free Boot Camp Sessions! All Boot Camp Sessions on Thursday evening (5pm, 5:40pm, 6:20pm, 7pm) will be free. This is a great opportunity to invite your friends and family to come workout with you. Your 2018 goals start now, so plan your schedule accordingly so you can be here on Thursday Evenings.

Don’t wait until January to start attacking your goals.

Start now, start today and let’s cruise into 2018.

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Reflections. Goals. Resolutions.

Chalk BoardHalloween is the “unofficial” gateway to caloric overload.
Treats. Sweets. Indulgences. Reflections. Goals. Resolutions.  All of these words are associated with the holiday season and the dawning of a New Year.  After all of the parties, quick meals while out shopping, and two straight months of “cheat days,” Americans are left to reflect on their unachieved goals from the past year and once again, set New Year’s resolutions.

Funny-new-years-resolutions-someecards-58b8d6273df78c353c22f120Have you ever stopped to think why only 8% of all New Year’s Resolutions are kept?  How difficult is it to stop 2 months of over indulgence when the clock strikes midnight on January 1st?  Why not start implementing small changes in November and December to set yourself up for success?  Huff Post has a great article from December of last year that offers tips on changes in the New Year.

New Year's ResolutionsIt seems retail stores roll out Christmas decorations earlier and earlier every year, why not start planning your New Year’s Reset earlier this year!?!  B.A.M. Logic is an easy way to lay out and stick to a plan:  BEGIN with a Goal / Plan.  Achieve Consistency.  Maintain Motivation.  I would love to help you plot your plan of attack for a successful in 2018! BAM!!!

BAM!!! #MondayMotivation

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Planks with my Bootcampers

One of the keys to success is consistency, but as we all learn at one time or another, maintaining motivation and staying focused on a goal can be difficult.  I seek motivation of all types, but my most rewarding source of motivation is from my clients.  

I can preach the benefits of BAM Logic!, but unless someone is willing to put in the work and take responsibility for his/her own motivation and plan, we are limited as to the results we can achieve.  The dedication and drive I see in both my individual clients and my boot campers keeps me going and challenges me to always keep things interesting.  Life happens, injuries happen, and yet my guys and ladies show up and give whatever their 100% is for that day.  3 daysYou have to show up.

The common denominator of my sources of motivation, they are all self-made success stories with humble beginnings.  THE ROCK, has worked tirelessly to achieve the level of success he is experiencing; Tony Robbins, grew up in an abusive and impoverished home; and Les Brown  started his life by being born on the floor of a building.  All of the people with whom I work are inspirational in their own way.  Each client is overcoming something and working toward his/her own goal.  They show up, they follow their program, and when they get off track, they refocus and start again.  There many clichés and quotes people use, but the bottom line is, success comes to those who work for it!

What are you working to achieve with your exercise plan?  How are you staying motivated? Have you written down your goals?  Is daily exercise included in your daily routine?  I have included this link to a brief list of tips to maintain fitness motivation, from the Mayo Clinic.Killing it

Team Chelly-Chell #CoachRobJsTT

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There are people who can work out every day at home and make great strides in their health and wellness.  After I had my third child, I was one of those people.  I was 215 pounds and dedicated myself to doing Insanity at home and lost 60 pounds on my own.  Losing 60 pounds on my own was a huge accomplishment.

As we know, sometimes life gets in the way and during a really stressful time in my personal life and dealing with health issues in my family, I gained 30 of the 60 pounds back.  I knew that I needed something different and someone to hold me accountable.  Last December, I started regularly attending Coach Rob’s bootcamp and  although I was getting in my workouts, I did not lose a pound from December of 2016 to February of 2017.  I was frustrated!

image1March first of this year, I started one on one personal training with Rob.  This was my LAST DITCH EFFORT.  If this didn’t work, I was going to throw in the towel and just live my life.  I needed accountability.  I needed someone asking the important questions everyday.  How’s eating going?  How’s today going? How’s the body feeling?  Once I started working out with weights and Rob, I dropped 5-6 pounds a week.

I am one of those people who is motivated by seeing the sun go down.  After being 215 pounds after my third baby, I am now 142 and have incorporated running, multiple bootcamps, working out with Rob, and somedays, I even do INSANITY at home.  On Labor Day weekend, I went to the 5:30 am bootcamp and stayed for 4 back to back sessions, I pushed myself!  BUT!!! Rob pushes me.  Rob motivates me.  He encourages me to grab heavier weights, holds me accountable, and is always asking me how many miles I ran over the weekend.

IMG_8572-2In 2016, I decided to run more than I have ever run, a half marathon, all by myself.  At the end of the Two Cities Marathon, I didn’t have a great time, but I finished and was alive! My average was 14 minutes a mile 2016 and now, I average 11:35 minutes a mile.  I am excited to run this year’s marathon and see how far and how fast I have come to my next big finish!

Are Fall Favorites Failing You?

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It seems that once September first hits, people start drinking “Fall Favorites” and seldom think twice about taking the calorie hit.  Since the introduction of the “Pumpkin Spice Latte”(click link for calorie information) over 14 years ago, Starbucks has sold over 350 million of them.  Indulging in Pumpkin Spice Lattes, aka PSL, and other fall treats can have a negative effect on any eating plan.   With the average woman needing to follow a 1,500 calorie diet to lose weight, and a manPSL needing to follow a 2,000 calorie diet, using 380-500 of your daily allowance for a morning coffee is not a wise nutrition choice.

I have included a couple of links to help educate you on just how many calories a person can mindlessly ingest in a day.  This first article offers a good overview of how cutting liquid calories can have a positive result on your weight loss.  Stealth Assault on Health: Beverages Pack Calorie Punch.   Another resource, published in 2015, by the Center for Disease Control, titled “Rethink Your Drink,” offers a comprehensive list of calorie comparisons for popular beverages.  So the next time you are thirsty, make sure you count those calories, because they really add up!  Just drink water – BAM!!!

 

Plan of Attack for Our Mission!

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Weighted squat with #FresnoFitChef

In my business I meet with people of all shapes and sizes who are all at different levels of fitness.  A new client’s physical ability, exposure to physical fitness, and health has a direct impact on how our first training session will go. Have they ever work out before? Are they familiar with gym equipment? Are they dealing with any medical or health issues? Is the client looking to lose weight? Is the client looking to be a bodybuilder? Are they just looking for a new form of exercise?  After you Take that FIRST STEP! we need to determine our common mission and our plan of attack!

Now that we have discussed your personal history, goals, and any health limitations, we need to plan our attack on this new mission together.  I use our first workout to “test drive” my client’s body and assess your capability to move through an exercise session.  I do this by gauging how well you can perform the following moves Squats, Hinges, Push, Pull, and a Plank.

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Real Warrior #ChefBrizzle getting his PLANK on!

These movements are the foundation to the body, therefore, any weakness or limitation in these areas will give me tremendous insight as to where we need to start.  Everyone walks into my gym with their own goal in mind and these basic exercises are the best way for me to evaluate your current level of physical fitness and how to help you to achieve your mission.

Once we learn your body’s strengths and weaknesses, we need to document your starting point.  We will take several photos to we can chronicle your transformation; a frontal view, a back view, and one for each side, profile view.  It has been proven that when clients are able to visibly confirm their progress, they are more motivated to continue their fitness journey and often times increase their efforts.

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Documenting your starting point is key to seeing your progress and maintaining motivation!

This is your journey and I am here to educate you, cheer you on, push you, and help you!  We are on a mission TOGETHER!  BAM!!!

 

#TeamKilla Set #4 – #CoachRobJsTT

21032703_1817881674890521_3711140115890992152_nFrom Coach Rob J – Steph is committed to being her best and this is how she and I went about transforming her body from a size 14 to a size 2 in just over a year.  It hasn’t always been easy; there have been tears, yelling, and a lot of pain to get her here.  We were and continue to be on a shared mission. Keep it up Killa! BAM!!!

It’s all about consistency and discipline. The motivation isn’t always there, so many days I force myself to workout, eat right, drink water, go to bed, etc…even if it’s not what I WANT to do that day.   I literally do not allow “excuses” in my life anymore.  Rob said something when I first began doing bootcamp and it has stuck with me for years, “don’t think, just move.”  I repeat this at least 5 times a day to remind myself to do what it takes.  The physical results are of course, fantastic!  Who doesn’t love to be able to wear whatever you want? 20841008_1810494048962617_7664280172392577460_nThe mental and emotional results are the real rewards.

To be able to pick up that heavy weight, go that extra 10 minutes, workout 5-7 times a week, that is mentally strengthening.  I LOVE waking up sore.  It’s a physical reminder that I put in the work, I gave my best, I did what I said I was going to do.  The best part of all of this, however, is when people tell me because of my example, they have started making changes in their own life.  THAT motivates me to lead by example every single day. 

20117044_1772344069444282_8322371101545401641_oI don’t consider the time I put into working out, or the food I no longer eat to be “sacrifices.”  Sacrifices are when you give up something valuable for something else.  I gave up things that did not bring value to my life.  Working out and eating healthy have added value to my life.  I don’t miss the old habits at all.  I don’t miss rewarding myself with food and alcohol.  I don’t miss dreading getting dressed for work every morning, I don’t miss feeling sluggish and tired.

20989046_1815588758453146_6440877220144770709_oFrom a size 14 to a 2 may just be numbers to most; for me, it has been a true transformation. Not just a physical one, but more importantly, a mental one.  I got rid of the baggage, and for the first time in my life, I am genuinely happy and strong.

Share your transformation! Hashtag #CoachRobJsTT!   You could inspire someone like Steph aka #TeamKilla has inspired so many of her friends, family, and co-workers!  This lady ROCKS every workout! BAM!!! 

 

Transformation Tuesday! #CoachRobJsTT

Tony-Robbins changeThere are many ways a person can transform themselves.  Where do you want to focus your efforts? How do you want to transform your life? Spiritually? Emotionally? Physically? Yesterday’s blog, Monday Motivation – Tony Robbins, is proof that anyone can transform and create the life they desire.

Every day, I work with people who are focused on changing their lives, their health, and their bodies.  In order to make these changes a reality, they have to create a goal, create a plan to achieve that goal, and make a concentrated consistent effort.  A perfect example of a transformation and consistent effort is #FresnoFitChef, Barb!  BarbBarb is someone who has changed almost every aspect of her life to achieve her goals.  When she started her journey 3 years ago, she was a completely different person both mentally and physically.

If you Google “Transformation Tuesday,” over 40 MILLION results come up in less than a second!  This is an incredibly inspiring number and a great resource to see so many others taking control of their future.  A common piece of advice to help anyone achieve a new goal, is to surround yourself with like-minded people and those who have succeeded on a similar path.  I would love to see your transformation pictures!  If you want to share your fitness journey, show off your success, and inspire others, share your photo on Facebook, Twitter, or Instagram with the hashtag #CoachRobJsTT!  I just might use it in a future Transformation Tuesday blog!

If you are ready to take control of your health and work on new goals, check out my philosophy on implementing change in your life.  BAM!!!

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