TRAVEL BLOG

How do I lose weight and gain muscle? This is probably the top-ranked question heard daily as a trainer/coach. The question is not always easily answered. There is never a one-size-fits-all fitness program. That being said, I'm providing a general list of factors that should be considered to achieve your goals: 1. Mental readiness : If you're not ready mentally, your body is unable to follow. Mental readiness is accepting a change is needed in your life to improve your health. Our desire to finally get serious may come from a doctor saying your cholesterol, triglycerides, or blood pressure is too high. You may have been told being overweight has contributed to these issues and potential for increased risk of diabetes or heart problems. Many times, the desire to change comes from our inner selves reaching a point of not liking how we feel or what we see in the mirror. Moments like this typically motivate us to finally commit to eating healthy and exercising regularly. We are rea...

The last ten pounds can be a struggle. The scale stops budging and frustration has taken over. The stress of it all is putting the adrenal glands on overdrive. A cortisol rush is the last thing our body needs when trying to lose the last ten pounds. Studies show chronic stress and cortisol release hinders our ability to lose weight. Plateaus are normal for all of us living a healthy lifestyle . Many don't realize food intake and exercise programming require constant review and change. If the plan doesn't work, change the plan but never the goal.  Remain positive and progressive with your fitness regardless of what the scale says. Many factors are at play when the body stops showing results. Usually, a simple review and program change are all that's required to gets things moving again.  Things to consider:  Are you eating enough? The body knows when it's not getting enough fuel. If we restrict too many calories, our body will refuse to give up any fat stores. The body ...

Losing 12 pounds is not only a realistic goal but can be done in a short amount of time. I'm not talking about a fad diet or weight loss gimmick. I'm referring to healthy weight loss accomplished with appropriate methods. Being more specific:  consistent healthy eating , regular exercise, adequate water intake, limited alcohol intake, and plenty of rest. Application of a healthy lifestyle in all areas will allow for approximately 1½ pounds to no more than 3 pounds weight loss on the higher end per week. This is considered healthy and sustainable weight loss. Working successfully with clients applying my healthy eating guidelines  with consistent workout programs are losing in the middle range of 2 pounds per week. Think about what this means in terms of time. This is only six weeks of sticking to a consistent fitness program. There is no diet but eating lots of amazing healthy food  and  exercising 4 to 5 times per week for at least thirty minutes per session. S...

Babies use nutrients to build and develop a healthy body. They have a built in alarm clock every two to three hours that cries out to be fed. They will also stop eating when they feel full eliminating the need to count calories. Babies eat to live naturally. As adults, we can learn much from our precious infants. The nutrients they consume are usually quality coming straight from Mom’s milk, or formulas containing everything a growing body needs to be healthy. If we could only implement this nutritional strategy , we would be on our way to adopting a healthy lifestyle. Sadly, the majority of eating is no longer about growing a strong healthy body . Quality nutrients have been replaced with processed fake food linked to obesity and disease. We don't pay attention to our full barometer and consume too large of portions. We also fill our stomachs with foods that lack in nutritional value. Eating processed foods lacking in nutrients promotes inflammation in our blood stream, the root ...