Category Archives for "Fitness"
It’s no secret that many people gain 5 – 15 pounds from November 1 – December 31st. But, it doesn’t have to be that way.
For the past 4 years, I’ve developed a strategy that I teach my clients that help them avoid holiday weight gain. In fact, many of them lose weight during the holidays instead of gaining it!
Is it really possible to enjoy the holidays without adding on the pounds? You bet!
The goal here is to actually maintain your current weight.
Here are 3 of my top 10 tips to help you maintain your weight and avoid Holiday weight gain:
I encourage our clients to never skip workouts, especially around the holidays. It’s tempting to do so due to busy schedules, holiday parties, shopping, etc. But do your very best to get in at least 3-4 workouts a week.
These workouts don’t need to be structured either. Go for a speed walk for 20 minutes; follow along to an exercise video on Youtube; do a quick 15 minute HIIT workout at home; or come to Nerdy Girl Fitness.
Keep the intensity of your workouts high… meaning… make sure you sweat!
Don’t Go Hungry!
Many of us have learned, and practiced, the snafu of saving your calories for the holiday party or dinner with friends. I call this a snafu because we were taught wrong.
Never, ever, ever go hungry for the sake of saving calories for a larger meal at the end of the day.
Instead, what you want to do is practice clean eating up to the time you go to the party or dinner.
First, you’re setting yourself up to binge eat, which is never a good idea. Second, when you eat low calorie, or skip meals, your body goes into survival mode and will store everything you eat as body fat. So, even though you feel like your not eating as many calories, you’ll still gain body fat.
Aim for half your body weight in ounces a day at a minimum! And, when you head to the party or dinner, drink at least 8 oz of water 30 minutes before you eat or drink anything else.
Water is not only beneficial for hydration of the body, but by drinking a glass 30 minutes before you eat or drink anything else will help ensure that you do not over indulge. Also, many of us feel hungry when we are actually thirsty. So, drinking water will help satisfy the hunger feelings a little longer helping you to stay on track.
Need more help? Download our Holiday Survival Manual for FREE!
If you are looking to burn more fat with your workouts, just doing cardio and weight training might not get you to where you want to be. Another good option is to mix up your workouts and add in some yoga. Here are some of the best yoga poses for burning more fat and helping you to lose weight.
Down Dog Split
This yoga pose is similar to a down dog pose, but it is going to have a slight variation called a split. You will start the yoga pose by getting into the downward dog position, then move one of your legs up, which helps to open your hip at the same time. Do this while inhaling a breath. Then when you let out the air by exhaling, you will round your knee close to your nose, pulling up your leg to your abdomen. Now release it and repeat with the other side. Keep doing this for about 10 reps on each leg and you will burn a lot of fat and calories from the movements.
A simple plank is a yoga pose that packs a lot of power and is great for burning more fat. Planks look simple when you see other people do them until you attempt them yourself. It really is a full-body workout that you can do just about anywhere. A plank is done by getting on your hands and knees on the ground, then lifting your body with your hands flat on the ground and your toes resting on the ground. The rest of your body is lifted off the ground, from your arms down to your legs.
The wheel yoga pose is more of an advanced pose but will also work out your entire body and help you to burn more fat. You will start this pose on your back laying on your yoga mat, bending your knees and keeping your feet off the ground similar to starting a sit-up. Your elbows should be bent, with your hands on the sides of your head. Now start moving your hands and feet at the same time while lifting your hips. This tuck motion looks like an abdominal crunch, but you are focusing on your breathing the entire time.
Try taking a yoga class like hot yoga to burn even more calories and lose weight while doing the poses.
You may be surprised, maybe not? Maybe you have thought these were in fact true.
Lie #2: You have to eat less and go on a diet. False.
Lie #3: You have to do insane exercise programs. False.
Lie #4: Carbs make you fat. False.
Lie #5: It’s expensive to eat healthy. This one is funny. False.
Lie #6: Diet pills and protein shakes burn fat. False.
Lie #7: Fat makes you fat. False.
Geez, was that confusing? Shouldn’t be but of course if you ask Google, you might be surprised.
It doesn’t matter how many lies about weight loss you hear; the important thing is to recognize that they are exactly that.
I am happy to prove it. 🙂
Successful weight loss is a simple as eating a healthily balanced diet.
To improve your results, toss in a little exercise and join Nerdy Girl Fitness to get the support, advice, and knowledge necessary. A long-term commitment to eating better and exercising more is a much better and easier path.
You don’t need a miracle pill or a magic myth; you just need some good info and the support of a strong community and the right mental attitude.
Your friend & coach,
P.S. Whenever you’re ready… here’s how I can help you:
Be a guest of mine for a One-on-One Strategy Session.
We’ll sit down together and develop a personalized plan to help you achieve your fitness goals. Click here to schedule your Success Session now.
In terms of your workouts while losing weight, they should not just be cardio. Weight training is really important for everyone, whether you are trying to burn fat or just be healthier overall. Here are some of the top benefits of adding weight training to your workout routine.
It Helps to Burn More Fat
Have you heard that muscle weighs more than fat? That is true, which is why many people look much leaner and wear smaller sizes in clothing, but the scale says they weigh more. This is because they have built up muscle through weight training, which is actually helping to burn more fat and calories. So they look thinner and more toned, but technically weigh more. This is why you shouldn’t always pay attention to the scale, but work on weight training to look and feel better.
You Will Sleep Better
Weight training and working out your muscles gives you more energy during the day, but when it is time to rest and go to sleep, you will also sleep better. This is why after a day working hard at the gym, you practically fall asleep as soon as your head hits the pillow. With better sleep, you are also burning more fat and will have a better metabolism when you wake up, so this works great for you all around.
You Can Support Your Bones and Muscles
Nearly every part of your body benefits from weight training, including having better strength and support in your body for your muscles, bones, and tissue. Strength training helps to improve your bone density and will prevent bone loss as you age. Your muscles and tissue also get stronger, reducing potential injuries later in life. All of this is good news when you are trying to lose weight and want to avoid injuries that could keep you from your regular workouts.
It Gives a Better Quality of Life
As you can see from the benefits, weight training gives you a better quality of life. You avoid injury, lose weight faster and easier by burning more fat, and will just look and feel better overall. There are a lot of reasons to add weight training to your fitness routine and not many reasons to avoid doing it.
You don’t have to spend hours every day working on weights either; try a simple circuit training session at your gym or some kettlebell videos that you can do right in your living room.
New to weight training? Need some specific help? Set up a no-obligation discovery call with me today!
This month is the 3 year anniversary of when I launched Nerdy Girl Fitness, so I wanted to do something BIG to celebrate.
My mission is to help 100 women in the Dover and surrounding area to reach their health and fitness goals.
Here’s what I’ve decided to do to make that happen:
First, I’ll meet with these 100 women either in person, or online, to find out their goals, as well as the obstacles that have prevented them from achieving their goals in the past.
Then, I’m going to give them a Custom Best Shape Blueprint that can be followed anywhere – at home, at another gym, or at Nerdy Girl Fitness. This program will set them on the right path to finally achieve the goals that have eluded them until now in a safe and effective manner.
I want YOU to be one of these 100 women!
Oh Yeah, it’s completely FREE!
There is no cost or obligation at all. I’d just love your help in achieving my Mission 100. If you’re ready to receive a Free Custom Best Shape Blueprint that will help you finally reach your health and fitness goals, simply register by completing the form here; then you’ll receive a confirmation email with instructions on scheduling your Success Session.
There’s no catch, no obligation and definitely nothing to buy.
This is for current clients, previous clients, Facebook followers and strangers…
If you have goals that haven’t been met, Let’s Talk!
Committed to Your Success,
Summer parties, vacations and BBQ’s, kid schedules, surgeries, illnesses, stress, life change events, and weight loss misconceptions. All things the winners of our 8-week Game Changer Challenge overcame in order to reach their fitness goals.
Larissa, the winner of our challenge, recommitted to her health after getting off track due to the passing of her mom earlier this year.
Larissa took this challenge very seriously. She worked very hard, not only in the studio, but at home, due to a very busy schedule, and spending time with her two young boys doing summertime activities. Larissa is proof that goals can be met even with a very busy schedule. In just 8 weeks, she lost a total of 17 lbs, 11 inches, and 4% body fat! What a great transformation!
Candace, our 2nd place winner, regained her motivation after being sick with bronchitis for a few months. During the challenge, she slowly got back into her workouts, and really pushed herself.
A few weeks into the challenge, Candace hit a plateau. She wasn’t losing any weight on the scale. Sound familiar?
We worked with Candace to focus more on how her body felt and how her clothes were fitting and to stop worrying about that number on the scale.
At the end of the challenge, Candace was down 6% body fat and 11.5 inches! While the scale showed a 4.5 lb loss, she actually had gained 4 lbs of muscle, which means she lost 8.5 lbs of fat! See what happens when we stop focusing on the number on the scale!
Monica, our 3rd place winner, was a little skeptical at the beginning of the challenge. She couldn’t understand how eating more carbs one day and lower the next day would burn fat. But, she was determined to lose the belly fat she gained after recovering from abdominal surgery.
Monica followed our plan to a “T”, worked out in the studio 4 times each week, and was also active the other days doing Pilates and bike riding,
Her dedication to her health really shows! Look at how baggy her shirt is in her after pic! By the end of the 8 weeks, Monica had lost 13.4 lbs, 9 inches, and 2.3% body fat!
If you’d like to achieve results like these, write “Show me the fat loss” in a comment, or email Patti at email@example.com today!