Since we are headed into the weekend, I figured it is a great time to talk about the little "extras" that sometimes sneak into our nutrition plan that can be pretty harmless alone but add up to sabotage even the best of fat loss efforts.
As I read my email and checked out the flavors of the day for my local Rita's Ice place, I started to think about this topic and decided to make it a blog post. Yes you read that right, I am on Rita's email newsletter. I'm an East Coast girl at heart and I was super happy when Rita's came to Texas. Anyhow, back to the topic of this post...
I believe it is important to stick to a supportive nutrition plan that compliments your fitness and fat loss goals. Part of that plan is enjoying planned splurges or indulgences. It's easy to know that a banana split or burgers and fries are indulgences or splurges but what about those "healthy" little treats that don't fall squarely into the meal component categories or aren't a meal at all?
Not sure what I mean? Here's a list of "little treats" that many of us fit (or becoming fit) girls like to slide into the nutrition rotation. Do you consider these splurges?
Fat -Free / Sugar Free Jello or Pudding
Sugar Free Popsicles
Fat - Free Fudgesicles
Sugar Free Italian Ice
Fat - Free / Sugar Free Frozen Yogurt
Skinny Latte
Sugar Free / Fat Free Hot Chocolate
What do you think? I'll give you my personal take on the matter. Feel free to agree or disagree and share your opinion here in the comments section.
CONCITA'S ANSWER......IT DEPENDS!
Let me explain. If you are in a rapid results fat loss phase, I would say that anything that isn't part of a meal and doesn't fit squarely into the protein, produce, healthy fat, or appropriate starch categories is a SPLURGE. No worries though. You get to splurge 10% of the time. But during a serious lean out phase, these little treats count.
What about not so rapid results or maintenance?
In those cases, I would say experiement and assess. My little disclaimer here though is that when you first start a plan, you should count everything. This way you will know how your body responds when you are completely compliant (by completely I mean 90%) and you will have a good baseline for comparison when you are figuring out how your body responds to having the extras. I believe in outcome based training and nutrition. If what you are doing yields the desired result without setting you up for future failure (like going on a super low calorie diet that will eventually backfire), then stick with it. If your fat loss results are not coming along like you want then it's time to start counting those little extras as splurges.
So what "little extras" do you eat? Do you count them as splurges always, sometimes or never? Share with us in the comment section below.
Wednesday, May 26, 2010
Coppell Boot Camper of the Day
Wednesday
Congrats to Rachana Shah - her self-motivated intensity from beginning to end on Turkish Sit-ups was awesome!
Congrats to Rachana Shah - her self-motivated intensity from beginning to end on Turkish Sit-ups was awesome!
Preparation is the Key to Success (With Fat Loss & Life)
What's the difference between someone who "knows what to do" to succeed and someone who does what it takes? I think the answer can be summed up in one word...PREPARATION!
As a fitness trainer who works with ladies looking to lose weight and get in shape, I hear it all the time... "I know what to do, I just have to do it". Wrong! You just have to PREPARE so that you can do what you know. Planning and preparing is the missing link in virtually every failed fitness attempt. So how can you better prepare and what happens when you face a setback (like for instance a failed alarm clock)? Check out this peek into my life this morning and apply the lessons to your own life for more success in fat loss and beyond.
If you had been in my house this morning, you would have gotten quite a laugh. It looked like something out of a comedy movie. I woke up at 5:03am. For most people, that would not have been a problem but since I teach boot camp at 5:30am, that COULD HAVE been a MAJOR problem but it wasn't. I didn't even have to skip breakfast (#1 nutrition violation for busy women).
So how did I manage to arrive to work on time, perfectly groomed, with ironed clothes, and with a breakfast in my belly that supports my fitness and body composition goals? Very simple...by being prepared. Check out my top 5 preparation tips to help you stop with the excuses and succeed with fat loss.
1) Select and iron your clothes the night before AND always have a go to outfit or two that require no ironing just in case you fall asleep without ironing your clothes (oh this one is a bonus - only keep in your closet clothes that fit so you don't have to spend time in the morning doing the routine fashion show). This morning I had to use my go to outfit because when I put AJ to sleep, I put me to sleep too!
2) Prepare your food in advance (at least the day before but a couple of days worth in advance in best) and pack your meals in INDIVIDUAL SIZED, GRAB AND GO TUPPERWARE. You don't have time to scoop out portions of this and that when you are running late. This morning's breakfast was Greek yogurt and an apple (protein and produce as required).
3) Pack your gym and workout bags the night before and put them either in the car or by the door.
4) Shower or take a bath before bed just in case you wake up late.
5) Put your hair in a protective style at night (high ponytail or bun). This will eliminate any lengthy detangling sessions in the morning and may just serve as the next day's hairstyle if you are super tight on time. So you guessed it, with 13 minutes only to get to work, I wore my protective style with a little headband for added pizazz. Here it is... I don't think it was bad at all!
So you see a little extra planning and time management go a long way in sticking to your plan and achieving your goals. It is possible!
Now if I didn't live 3 minutes from work even these tips may not have saved the day but I think you guys get the point.
What tricks do you use (or plan to use) to make sure you stay on your nutrition and workout plan? What's your 'go to' outfit or snack that keeps you on track when things are going haywire? Post your tips in the comments section below.
As a fitness trainer who works with ladies looking to lose weight and get in shape, I hear it all the time... "I know what to do, I just have to do it". Wrong! You just have to PREPARE so that you can do what you know. Planning and preparing is the missing link in virtually every failed fitness attempt. So how can you better prepare and what happens when you face a setback (like for instance a failed alarm clock)? Check out this peek into my life this morning and apply the lessons to your own life for more success in fat loss and beyond.
If you had been in my house this morning, you would have gotten quite a laugh. It looked like something out of a comedy movie. I woke up at 5:03am. For most people, that would not have been a problem but since I teach boot camp at 5:30am, that COULD HAVE been a MAJOR problem but it wasn't. I didn't even have to skip breakfast (#1 nutrition violation for busy women).
So how did I manage to arrive to work on time, perfectly groomed, with ironed clothes, and with a breakfast in my belly that supports my fitness and body composition goals? Very simple...by being prepared. Check out my top 5 preparation tips to help you stop with the excuses and succeed with fat loss.
1) Select and iron your clothes the night before AND always have a go to outfit or two that require no ironing just in case you fall asleep without ironing your clothes (oh this one is a bonus - only keep in your closet clothes that fit so you don't have to spend time in the morning doing the routine fashion show). This morning I had to use my go to outfit because when I put AJ to sleep, I put me to sleep too!
2) Prepare your food in advance (at least the day before but a couple of days worth in advance in best) and pack your meals in INDIVIDUAL SIZED, GRAB AND GO TUPPERWARE. You don't have time to scoop out portions of this and that when you are running late. This morning's breakfast was Greek yogurt and an apple (protein and produce as required).
3) Pack your gym and workout bags the night before and put them either in the car or by the door.
4) Shower or take a bath before bed just in case you wake up late.
5) Put your hair in a protective style at night (high ponytail or bun). This will eliminate any lengthy detangling sessions in the morning and may just serve as the next day's hairstyle if you are super tight on time. So you guessed it, with 13 minutes only to get to work, I wore my protective style with a little headband for added pizazz. Here it is... I don't think it was bad at all!
So you see a little extra planning and time management go a long way in sticking to your plan and achieving your goals. It is possible!
Now if I didn't live 3 minutes from work even these tips may not have saved the day but I think you guys get the point.
What tricks do you use (or plan to use) to make sure you stay on your nutrition and workout plan? What's your 'go to' outfit or snack that keeps you on track when things are going haywire? Post your tips in the comments section below.
Tuesday, May 25, 2010
Highland Village A.M. Boot Camper of the Day
Tuesday
Kudos to Calandra Lewis our Boot Camper of the Day. Your intensity and work ethic are something we should all strive for!
Way to bring it!
Kudos to Calandra Lewis our Boot Camper of the Day. Your intensity and work ethic are something we should all strive for!
Way to bring it!
Highland Village P.M. Boot Camper of the Day
Monday
Congrats to Michelle Coon for showing more confidence in her abilities and kicking up the intensity to level 3 on side lunges. Way to go Michelle!
Congrats to Michelle Coon for showing more confidence in her abilities and kicking up the intensity to level 3 on side lunges. Way to go Michelle!
Monday, May 24, 2010
Charity Boot Camp Memorial Day
Boot Camp Workout with a Purpose
Make a difference for yourself and someone else. Come see what all of the Fit Club buzz is about as we sweat with a purpose. This express boot camp workout will prove to be the perfect damage control workout to execute before you head out for your Memorial Day fun. All proceeds from this event will go to Susan G Komen for the Cure - Dallas County Affiliate.
I just lost my best friend to breast cancer and I am all the more motivated to meet my fundraising goals to help wipe this disease off the planet. Please come out and help! Reserve your spot now by clicking on the donate button below.
Saturday, May 29th
7am-7:30am
Coppell Dance Centre
$15
Coppell Boot Campers of the Day
Monday
Congratulations to Monica Johnson, Katrina McNair and Rachana Shah our Boot Campers of the Day. These ladies all increased their intensity levels on various exercises throughout the workout! Excellent Job!
Congratulations to Monica Johnson, Katrina McNair and Rachana Shah our Boot Campers of the Day. These ladies all increased their intensity levels on various exercises throughout the workout! Excellent Job!
Friday, May 21, 2010
Coppell Boot Campers of the Day
Friday
Congratulations to our Boot Campers of the Day:
1. Janelle Belfon for intensity & effort despite a headache. (Only 6 more days until vacation!!)
2. Randee Ward for consistent high intensity during a really tough workout.
and 3. Monica Johnson for trying level 3 options during her hard workout.
Excellent job ladies!!
Congratulations to our Boot Campers of the Day:
1. Janelle Belfon for intensity & effort despite a headache. (Only 6 more days until vacation!!)
2. Randee Ward for consistent high intensity during a really tough workout.
and 3. Monica Johnson for trying level 3 options during her hard workout.
Excellent job ladies!!
Thursday, May 20, 2010
Highland Village AM Boot Camper of the Day
Thursday
Congrats to Tracy Allen - the silent soldier! We salute you for coming in every day and giving all out effort without much ceremony or fuss. You worked the legs & lungs workout super hard. Good job!
Congrats to Tracy Allen - the silent soldier! We salute you for coming in every day and giving all out effort without much ceremony or fuss. You worked the legs & lungs workout super hard. Good job!
Wednesday, May 19, 2010
Coppell Boot Camper of the Day
Congratulations to Tara Silver-Malyska for her intense level 2 & 3 workouts upon her return! Way to be awesome!
Tuesday, May 18, 2010
Highland Village A.M.Boot Camper of the Day
Tuesday
Congrats to Daryle Currie! You are boot camper of the day for your great form and very high intensity in level 2 and level 3 variations.
Way to work it!
Congrats to Daryle Currie! You are boot camper of the day for your great form and very high intensity in level 2 and level 3 variations.
Way to work it!
Highland Village P.M. Boot Camper(s) of the Day
Monday
Congratulations to Tanya Beach & Felicia Abdullah our boot campers of the day! Tanya pushed her intensity up with consistent level 3 exercises and Felicia rocked her military push ups.
Excellent work ladies!
Congratulations to Tanya Beach & Felicia Abdullah our boot campers of the day! Tanya pushed her intensity up with consistent level 3 exercises and Felicia rocked her military push ups.
Excellent work ladies!
Monday, May 17, 2010
Coppell Boot Camper of the Day
Monday's winner is Katrina McNair for her dedication and intensity during our ab sessions! Excellent work Katrina - you are on your way to smokin hot abs!
Friday, May 14, 2010
Coppell Boot Camper(s) of the Day
Friday
Coppell's Boot Camper(s) of the Day are Randee Ward and Michelle Traw. Their intensity during the Home Run Challenge was smokin hot! Congratulations ladies!
Coppell's Boot Camper(s) of the Day are Randee Ward and Michelle Traw. Their intensity during the Home Run Challenge was smokin hot! Congratulations ladies!
Higland Village P.M. Boot Camper of the Day
Thursday
Shelley Pierson - you rocked your workout and earned Boot Camper of the Day! Congratulations and keep up the good work.
Shelley Pierson - you rocked your workout and earned Boot Camper of the Day! Congratulations and keep up the good work.
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