How to Lose Fat When You Find Eating Healthy Hard to Do

Deep down inside you know that if you are ever to lose fat, flatten your tummy, get lean legs, or toned arms, you will have to eat healthy. After various attempts at losing weight by exercising with no fat loss or body shaping results to show for your efforts, you've finally succumb to the idea that in order to get the fat loss results you want, you will have to change your eating habits. But how can you lose fat when you find eating healthy nearly impossible?

First ask yourself... why is eating healthy so hard? I asked this question to a group of women interested in fat loss and got many different answers but one jumped out at me because it was the first time I heard this answer. One woman told me very simply. "It's hard to eat healthy because I don't associate "good food" with healthy food. When I want something "good to eat", I think of fried chicken, mac and cheese, or pizza." So how exactly do you lose fat if you are a woman who doesn't associate "good food" with the healthy kind?

Here was my response:
For the healthy DOES NOT = good food dlimena, there are a few approaches we can take. I'll outline all of them and you can use some of all of these techniques.

#1 - Change your preferences by changing your habits. Our preferences are formed from habit. The reason we perceive cheeseburges, pizza, mac and cheese,etc as GOOD FOOD is because we were repeatedly exposed to those foods and for some of us those foods were used as treats or to celebrate special occassions. Just think about it, Friday night pizza with the family to celebrate the end of the week. Mac and cheese as a part of Sunday dinner, etc. In order to change our preferences, we can change our habits. Routinely abstaining from GOOD FOOD that we know isn't good for us and "indulging" in healthy foods that support fat loss and energy over a period of time (sometimes as little as 3 weeks), can be a step toward changing our preferences. Here's something that I've tried. Abstain from GOOD FOOD for 3-4 weeks. After that time, give in to one of my cravings. I was surprised that my memory of how good that food was and tasted did not match my experience with the food when I reintroduced it. For example, the first time I ate fried food after abstaining for a long time, I was very disappointed. I could literally feel the grease gather in mouth and coat the inside of my lips. Needless to say it wasn't hard to abstain from that food and not "feel deprived" after that experience because my memory of what it would taste and feel like was different than before. This has also worked with me for fruit juice (I can only tolerate it diluted now). This isn't to say I didn't try it again from time to time but each time has been disappointing and it hasn't gotten very easy to pass on food that used to be my idea of a treat. Now when I think of good food for a treat, I think sushi made with brown rice or some healthier version of my former comfort foods. That brings me to the next point . This may be a tough approach to try as a first go at learning to eat healthy but some people do really well with the cold turkey approach to eating healthy for fat loss.

#2- Find healthier versions of traditional "good food".
This approach works for many people beause they don't have to ban their favorite food or reserve to eat it infrequently. This is kind of the "have your cake and eat it too" approach. However some people want what they want and would rather not deal with substitutes. One of my favorite things to do is recreate a former comfort food to a dish that still tastes great but is way better for me than the original version. This one takes some practice but I've practiced now for about 10 years so I can usually help you recreate a dish fairly quickly. Some of my favorite "transformed dishes" are fat-free, reduced sugar sweet potato pie, reduced fat whole grain lasagna, spicy "fried" chicken, reduced fat, whole grain mac and cheese, ok you get the point. My list is very long BUT the point is that you don't have to ban food you like from your meal plan but there are ways to make it healthier so that you can enjoy the food AND the body you live in at the same time without having to choose one or the other. Some easy tips to convert recipes:
multi-grain or whole wheat pasta instead of white
reduced fat cheese instead of whole fat (same with milk)
apple sauce instead of oil in baked goods
There are more but this helps to start.

#3 Save your favorite foods for "planned indulgences" that occur 1-2 times per week.Eat your full fat, full sugar versions of your favorite foods but limit frequency and portion size. This one works for some personalities but not for all. I will be the first to admit that many people struggle to do this successfully because we are such creatures of habit. Many times just when you have started to establish the habit of eating healthy after 4-6 days, it's time for a planned indulgence (which most people will schedule for the weekend). After having the planned indulgence, it's hard to stop at one reasonable serving only 1-2 times per week because you are awakening a habit (eating junk) that is only asleep but not dead. Many times, it may take several meals or even meals to get back on track and re-establish the healthy eating habit only to fall off the wagon again at the next "planned indulgence". This type of cycling is very destructive and can lead to discouragement and quitting very easily. In our minds, the 5-6 days of clean eating should produce fat loss results and then when we don't get the results we expect on the scale, the tape measure, or the clothes, we get discouraged. Our bodies are complex machines and often don't recover from a few weeks of abuse in a matter of days. Your body is waiting for a CONSISTENT set of instructions (like lose fat and burn the food I consume) in order to react and change. This type of cycling fails to provide the consistent direction to lose fat and many times, one will just go back to old habits and believe that eating right "didn't work". HOWEVER- some people do really well with this approach. They enjoy the treat and move on. In this group of people what usually happens is that over time, their preferences change and their idea of good food slowly shifts to what is healthy also

THE APPROACH I PREFER PERSONALLY
I know this will come up so I'm fessing up now. When I first started changing the way I ate to produce the body I wanted, I favored approach #2. That's why I can quickly switch up unhealthy recipes. I had formed a strong habit of eating rich, spicy, and sweet food and wasn't ready or willing to go for the other approaches. After lusing approach #2 to lose 30 pounds to get to a weight I liked, I started wanting MORE? Sound familiar?

Ibegan to research and ask people who looked like I wanted to look (fitness modelesque) what and how they ate and I discovered that my diet was too high in starch and sugar and too low in protein for the look I wanted and to get any more progress, I'd need to change.

My next step was approach #3- with "planned indulgence". By the way, I survived on approach #2 for YEARS before changing so this may be a process and not happen overnight. To be honest, approach #3 was a struggle for a while. I quickly learned that my "cheat day" turned into a "cheat weekend or week" and I was stuck in a nasty, ugly cycle where I worked really hard in the gym, ate really clean all week, blew it on the weekend and STAYED THE SAME...ARGH! I wasn't willing to keep spinning my wheels and decided that a mix of approach #2 and #3 worked best for me. I ate clean all week and my "planned indulgences" were healthier versions of my former treat foods. This worked MUCH better and afforded me more fat loss and body shaping progress.

Finally, after success with creating a lean athletic look, I decided I wanted to try my hand at figure competitions (like bodybuilding but softer) and fitness modeling. In order to get in that type of superior shape, I needed to commit to approach #1- THAT'S RIGHT NO CHEATS! for a period of time (12-16 weeks) to prepare for competition and photo shoots. My body fat changed from 19-20% to 8% in a matter of 12 weeks while eating 6-7 times per day... talk about supercharged metabolism but there were NO CHEATS AT ALL! After going through that process, my preferences changed tremendously. After 12 weeks without greasy, fatty foods, and no sugar whatsoever, I'm able to successfully follow approach #3. So you see this process can go full circle and take years however, you can get lean, healthy, and energetic and enjoy good food!

Valley Ranch Fitness Boot Camp Scams - Is Your Boot Camp Coach A Certified Trainer?

Are you ready to sign up for a boot camp fitness program to lose weight, get a flat tummy, lean legs, and toned arms? If you live in Valley Ranch, Coppell or anywhere in Dallas, chances are that there's a boot camp program within 3-5 minutes of your home or job. But before you sign up, be sure to ask this very important question...

Question #2: What certification does the trainer(s) have?
Asking this question first assumes that the boot camp coach is a certified professional fitness trainer. Having a certification should be the BASE LEVEL qualification required to exchange fitness services for dollars. However, there is no law against starting a boot camp without one. As a matter of fact, I have recently become aware of a few boot camp programs in the Dallas, Coppell, and Valley Ranch being led by trainers who openly admitted to “just liking to work out and help people” WITHOUT a certification. In this country where a vast majority of our population is overweight or obese, I applaud anyone who is willing to help people lead more fit and active lifestyles. I also love to work out and I love to help people but when I began to accept people’s hard earned money in exchange for help, I got a certification out of my respect for my clients who were willing to entrust me with their health and their bodies. Don't you want your trainer to have the same respect for you?

Assuming that the trainer has a certification, you still want to know that they are certified through an organization with a standard of excellence. Some organizations require little more than a check and a passing score on an exam that you (or anyone you ask) can take from the comfort of your own home. I don’t mean to scare you here but I do intend to raise your level of awareness so that you can ask the right questions to get the information you need to make the best informed decision about which boot camp program you should join.

So how do you know if your trainer’s certification is from an organization with a high standard for quality? It’s easiest to defer to the list I have below. These organizations are accredited by the National Commission for Certifying Agencies (NCCA), an accredidation agency that helps ensure the health, welfare, and safety of the public through accredidation of a variety of certication programs and organizations that assess professional competency. NCCA accredited fitness certification organizations include: American College of Sports Medicine (ACSM), National Strength & Conditioning Association (NSCA), National Association of Sports Medicine (NASM), National Exercise & Sports Trainers Association (NESTA), and the American Council on Exercise (ACE).

I am certified through NSCA, NASM, and NESTA. The trainers that work with Great Shape Fit Club – The Boutique Boot Camp for Women also have certifications from NCCA accredited agencies. Remember before you join a fitness boot camp program, ask this important question!

Avoid Boot Camp Fitness Scams in the Dallas Area - First Question to Ask

Boot Camp Fitness in Coppell - Selecting the Right Program

Boot camp fitness programs are abudant in Coppell, Valley Ranch, and Dallas in general. If you are looking for a quality boot camp program for weight loss and fitness, there are several questions you need to ask to enusre that your boot camp program is a great opportunity for fat loss and body transformation and not just another fitness scam. Here's the first question you need to ask. Check the blog often because there 10 questions in total.

Question #1: How many people are in each class?
The bigger the class, the better right? Well maybe not. It may sound impressive that a boot camp boasts an enrollment of 30, 50, or even 100 participants per class. You may even be tempted to think that if that many people sign up then it must be a good program and you will probably get great results. There may be a few large, effective programs out there but I’d like to explore the other side of that coin.

In essence, when you join a boot camp program, you are hiring a fitness trainer and coach. Even in a group setting, trainer’s job is to provide inspiration, education, observation, and accountability. How well do you think your boot camp coach can actively supervise 50 bodies in motion doing exercises that require the coordination of multiple muscle groups? If you are one member in 45, do you think your trainer notices when you don’t show up? These are just a few questions you should give serious thought. Your trainer’s marketing ability or celebrity status is not enough to get you results or keep you from getting injured. If you are interested in getting inspiration, education, observation, and accountability to maximize your fat loss potential and not just getting a “good sweat”, I would suggest you seek out a boot camp program that caps the number of participants per class.

My boot camp program, Great Shape Fit Club – The Boutique Boot Camp for Women, serves women in Coppell, Valley Ranch, Lewisville, and surrounding cities that are interested in fat loss and body transformation. Each class is capped at 20 participants. Twenty people is a large enough group to enjoy the fun, camaraderie, and motivation that boot camp programs are famous for but small enough to ensure that each participant gets personal attention. The ladies in my program are coached on proper exercise technique, encouraged to push their limits (because I take the time and care to get to know what those limits are), and are held accountable for being present and giving their best at each class. For a successful body transformation, you need a level of personal attention from your trainer so when seeking out a boot camp, be sure to pay attention to the class size as it may well be a great indicator as to whether you are getting a great transformation opportunity or an overpriced group exercise session that you could easily get at your local gym for a fraction of the price.

Avoid Boot Camp Scams in Dallas, Coppell, and Valley Ranch! - Top 10 Questions To Avoid Being Hurt Or Ripped Off

Avoid Boot Camp Scams in Dallas, Coppell, and Valley Ranch!

Top 10 Questions To Avoid Being Hurt Or Ripped Off

The boot camp craze is storming Dallas, Coppell, Valley Ranch, and the whole country and this is a great thing. Generally speaking boot camp classes can be fun, very motivating, a great way to meet other people interested in health and fitness, and an economical way to gain access to a professional trainer to experience amazing fat loss and body transformation results. It’s no wonder women interested in fat loss are joining boot camp classes by the droves. However, like everything else in life, you must take care in selecting a boot camp to ensure that you really will lose fat, get amazing results, stay injury free, and prevent getting ripped off by an individual who is unqualified or whose program is not designed with your fitness success in mind.

If you are a woman who wants to take her fitness to the next level, lose belly fat, tone your arms, legs, and back side, and experinece an amazing body transformation without breaking the bank, you should seriously consider joining a boot camp class. But before you do, ask the following questions to make sure you are signing up for an opportunity for body transformation success and not a fitness rip off. After all, you work hard for your dollars so make sure that anyone you hire is working hard for you.

Here are 10 questions that you can ask to determine if a boot camp program is right for you!
1. How many people are in each class?
2. What certification does the trainer(s) have?
3. What is the trainers training philosophy?
4. How are participants with different fitness levels accomodated in class?
5. On average, how long do participants stay in the program?
6. Is there a nutrition program included?
7. What accountability measures are part of the program?
8. What is the cost of the program?
9. Is the trainer in great shape?
10. Is there a gurantee?

You may understand immediately why some of these questions are important but you may look at some of them and wonder… who cares? Stay tuned! In the following days, I’ll tell you exactly why you care about the answer to each question and which answers should make you RUN FAST in the opposite direction!

Fat Burning Workout for Women in Valley Ranch

Women in Valley Ranch burn fat with this workout guaranteed to blast fat on your buns and thighs in 10 minutes or less.

Introduing....

BOOTY BLASTER 100
Squats 25
Step Ups 25
Side Lunges 25
Super Skaters 25

Do these with no rest in between. A great place for this fitness workout is along the canal in Valley Ranch or at your own home. It took me 7.5 minutes to get through one round. Post your time in the comments section!

Coppell Boot Camp for Women - FREE CLASS

COME GET A WORKOUT GUARANTEED TO MAKE YOU LOOK & FEEL BETTER IN YOUR SHORTS AND TEES!

Hello Everyone!
It's that time again! The weather is heating up and soon it'll be time to pull out the tanks and shorts so come join me....

FREE BOOT CAMP WORKOUT FOR WOMEN

ALL ATTENDEES WILL RECEIVE A FREE REPORT- "TOP 5 FAT BLASTING BOOT CAMP EXERCISES"
SATURDAY, MARCH 21ST - 9AM
SURYA CENTER YOGA
848 DENTON TAP RD., SUITE 250
COPPELL, TX

RSVP REQUIRED!

CALL OR EMAIL TODAY TO RESERVE YOUR SPOT!

214-257-0146
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