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what exercise burns the most belly fat

9/29/2023

 
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Belly fat, hmph. So stubborn! If you're tired of trying to get rid of it, unsuccessfully, you're in the right place. I'm going to share what you ACTUALLY need to include in your workouts to make your belly look flatter. Plus, I'm very excited to offer you a free full-body-fat-burning-workout session! But first, let's dive into my workout programming secrets...

Switch On Your Inner Corset
Firstly, I teach my clients to engage their deepest core muscles. We do this through core exercises, but they're different from crunches. It takes a little mind-body connection, and when you master this, your abs can start looking great fast, especially as they help improve your overall posture. Standing tall instantly makes you look leaner.

Work Large Muscle Groups
I know you've been told that you can't spot reduce fat, and you probably don't really believe it... well, in addition to switching on your inner corset, here’s why you need to work other parts:
Working out large muscle groups - like your legs with squats or your back with rows - makes you burn loads of calories during a workout. These muscles also need calories to recover, so consumed calories are burned by your muscles instead of being stored as fat. All of my client programs include strength training.

Manage Stress:
Stress increases cortisol, and cortisol causes your body to store fat in your belly. I address this in workouts by including cardio, which is an excellent cortisol burner and a feel-good endorphin releaser, and by finishing each session with a substantial stretching session and restorative yoga.
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Get Started
Now here's the exciting part: if you want to try out this kind of workout with a buddy, for a limited time you can grab a free live workout with me. I will guide you through a full-body fat-burning workout that incorporates all of these elements to help you achieve a flatter belly.
Ready to take the plunge and experience a workout that teaches you to banish that belly fat for good? SIGN UP HERE to secure your spot. Remember to bring a friend and let's get started!

September 22nd, 2023

9/22/2023

 
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Exercising with a companion Isn't Just About Fitness

Working out together is the BESTEST thing to do as friends or partners! It strengthens your relationship and gives you a shared purpose to work towards. Here’s why it’s so cool:

Quality Time 

While you are working out, you're (hopefully) not checking your phone or getting distracted; you're just hanging out, focused on one objective. And while deep conversations are great for strengthening a relationship, so is sharing a laugh. When you work out with a companion, you can be yourself and get fit simultaneously.

Mutual Support

Working out together gives you the opportunity to cheer each other on. There's something really special about going out of your comfort zone and having a loved one give a word of encouragement or a pat on the back. Plus, you get to celebrate each other’s wins, be it beating a 5k time or surviving a challenging yoga class without bursting into giggles!

Explore Together

It's an adventure to try new things with someone you love spending time with. It doesn't matter whether it's rock climbing or taking a walk in the park; doing these things with a friend makes them all the more memorable.

Non-Verbal Bonding

When you workout with another person, you start copying each other and moving at the same time. It's called non-verbal matching, and it actually makes you feel closer to one another. Plus, you have all those exercise-induced endorphins flowing around your bloodstream, making you feel bonded.

Shared Goals

It isn't just about bonding, of course; it's about pursuing a shared goal and getting healthier as a team. It's a great feeling - knowing that you are doing something good for your physical and mental well-being and it is a powerful motivator to know that YOU showing up means you're supporting your partner too, whether it's training for your first 5k, mastering a yoga pose, or sticking to a consistent workout routine.

To sum all this up, exercising as a team isn't just about fitness; it's about nurturing your relationship, sharing laughter, offering support, and reaching your fitness goals together.

Let's do this together! Try 3 sessions of buddy training now and get ready to sweat, laugh, and celebrate together on this journey to better health and happiness.
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Get Fit on Autopilot: A Workout Habit as Steady as Laundry Day!

9/15/2023

 
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You know what? I secretly look forward to laundry day. It's a non-negotiable-automatic-activity, and I love it because there's no decisions involved; it's just a simple task that happens without fail every Thursday.

I've been pondering how to make exercise feel the same way - like something that is so routine, we don't have to be 'motivated' to do it; it just happens.

To be honest, even though I am a personal trainer,  I'm not the kind of woman who leaps out of bed at dawn all ready for a workout, or one of those fitness enthusiasts who lives and breathes the gym life. So, I HAD to figure out how to make workouts automatic for me too.

This is what I came up with…

Work out at the same times each week

Here’s why:
  • Your body starts to associate exercise with a certain time and ramps up to get ready, just like getting hungry at a regular mealtime.
  • Just like not having to think about doing laundry, not having to decide when to work out reduces decision fatigue and procrastination. 'I work out on Tuesdays and Saturdays.' Simple.
  • You're more likely to actually do the workout because you won't have something else scheduled and other people get used to you being busy at that time.

Those of my clients, who work out with me at the same time each week, have accountability because it’s booked and paid for, but more than that, they have simply repeated the same habit until it’s become automatic.

Those of us who don't have a personal trainer can create our own consistency. A good (habit stacking) strategy is to schedule workouts before or after another commitment, or at an hour that you HAVE to do them because there are no other suitable times.

For example, if you're too tired to walk after work, then you  HAVE to go in the morning. Then you HAVE to be finished in time to leave for work. Or you could walk to your weekly Spanish class so that you are stacking a new habit (walking) to an existing one (Spanish class).

You can make exercise feel automatic by sticking to the same time every week until it simply becomes second nature.

Want to get weekly content like this straight to your inbox? Grab it HERE

Clara xx

Louise Hay: Mind-Body Strategies for Weight Loss

9/9/2023

 
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Alternative Ways to Approach Weight Loss

We all know that losing weight isn't just about ticking off a checklist of things we "should" do. It's way deeper than that. It's about truly feeling that we deserve to be well and not sabotaging ourselves - so we’re not fighting an uphill battle.

And thank goodness we've got people like Louise Hay to guide us. She was the ultimate self love guru, and her approach was so simple yet so powerful. She was all about self-love, self-acceptance, and building a positive mindset to have as your secret weapon in achieving whatever you want.

Here are some of the concepts Louise Hay taught:

Self-Love and Self-Acceptance

The foundation of Louise’s philosophy is a big dose of self-love and self-acceptance. Once we love ourselves for who we are, we start to want the best for ourselves even while we are changing.


Mindful Eating

Louise believed in tuning into your body’s needs instead of dieting. Like savoring every bite, letting your body tell you when you're full, and truly enjoying your food. Mindful eating can help prevent overeating and promote a healthier relationship with food. She also advocated for consuming natural foods, rather than processed or chemically altered foods.

Letting Go of Negative Emotions

Louise Hay believed in releasing negative emotions, including guilt and shame, which often get tangled up with body image issues. 

Holding on to painful emotions can make us want to eat more to suppress or cope with the pain they cause. On the other hand, letting go of these emotions, makes space for self-acceptance and all the positive change that comes with it.

Positive Affirmations

Louise loved positive affirmations, and honestly, I find them to be like little pep talks that rewire my brain. They can work as gentle nudges to stick to your healthy habits. So, you're not just telling yourself you need to hit the gym; you're telling yourself, "I respect my body by doing workouts I enjoy."

Law of Attraction

This might sound a bit "woo-woo," so it's not for everyone. However, Louise taught that focusing on positive thoughts and emotions attracts positive experiences. For instance, visualizing your body in a state of health and vitality can help it manifest those qualities.

In a Nutshell

Louise Hay's approach is like a wellness cocktail of self-love, affirmations, mindfulness, and embracing the whole you. It's not just about shedding pounds; it's about shedding negativity and setting yourself up for a balanced and fulfilled life.

Want to get weekly content like this straight to your inbox? Grab it HERE 
Clara xx
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How Do You Make and Complete Goals?

9/1/2023

 
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Do you find yourself setting the same unreachable goals over & over again?

Setting the right goals can make all the difference. 


Just when I thought there were no new ways to approach goal setting, I came across "Burnout: The Secret To Unlocking The Stress Cycle" by Emily Nagoski, PhD, and Amelia Nagoski, DMA

The book offers a new take that emphasizes avoiding burnout - which often seems to be our problem when it comes to not achieving all the things we want.

Instead of boring old SMART goals, their framework involves setting goals that mean something to you - can be achieved soon - you are certain you can achieve - and that you feel good about. 

Use this method when you're feeling overwhelmed or burnt out - or if you want to avoid getting to that stage!

PERSONAL

"Why does this goal matter to you? How much does it matter? Tailor your goal so that it matters to you."

Goals driven by the notion of "I should" or societal ideals like "women should look like…" are not inspiring! Focus on the difference it will make in your life instead. What are the outcomes that, once achieved, will make so much difference that it's worth the work? Whether it's self-confidence, setting an example for your kids, or living longer - a personal connection helps you commit.


SOON

"When will you know you’ve succeeded? Your goal should be achievable without requiring patience."

What deadline feels realistic but not too far off? Is it 30 days? 7 days? 
This allows you to get some quick wins under your belt and experience positive changes sooner.

A deadline months away may feel distant, abstract and thus unattainable. On the flip side, aiming for achievable milestones in the near future can give boost your motivation.

CERTAIN

"How confident are you that you can succeed? Your goal should be within your control."

I’m always preaching this one! When we set unattainable goals, we fail and that knocks our confidence. Goals should be both personally achievable and feasible in terms of time and resources. 


While "everyone has a book in them," most of us lack the time and energy required to write the said book, even though we have the ability. Same goes for weight loss and fitness goals.

POSITIVE

"What improvement will you experience when you win? It should be something that feels good, not just something that avoids suffering."

You might have heard of push and pull motivation. In the context of fitness, weight loss, and health, we often think about getting rid of fat or avoiding health issues (push factors). But there are so many exciting outcomes (pull factors) of becoming fitter, healthier, or losing weight. While push factors can motivate us, pull factors are more exciting.

Reflect on the positive outcomes of your fitness journey: like more energy, better mood, and overall well-being. Actually, don’t just reflect on them, take a moment to visualize yourself as a new person - feeling amazing!

CONCRETE & SPECIFIC

Concrete: "How will you know you’ve succeeded? There is an external indication that you have succeeded."

Specific: "As opposed to general. You should be able to visualize precisely what success will look like."


A real trigger for burnout is not reaching the targets we set for ourselves. We may never feel good enough simply because we're not setting a clear target and acknowledging when we reach it.

Instead of a goal to "get fit," aim to complete a certain number of steps, miles, or workouts by a specific date so you get to celebrate milestones or adjust the plan as necessary.
Goal Example
  • Lose 10 pounds in the next 30 days (Soon).
  • You're confident in achieving this because you've done it before and have a REALISTIC food and exercise plan (Certain).
  • The outcome is to feel great in your favorite jeans at an upcoming event (Positive).
  • Your progress is measurable through regular weigh-ins and fitting into the jeans (Concrete).
  • You can imagine how it feels to confidently wear your favorite jeans (Specific Outcome).
  • It marks your first step toward your longer term goal of getting fit and shedding 30 pounds, so you can be active again (Personal).

​Over to you:


What goal would be meaningful to you? How is your goal meaningful to you?
What timeline works for you?
What are you certain you could achieve by this deadline?
Can you picture the exact outcome?
What are the positive outcomes?
How will you measure your progress?

Reframing goals-you-never-reach in this way, removes overwhelm and boosts confidence by giving you a quick win.
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Want to get weekly content like this straight to your inbox? Grab it here: https://bit.ly/FitHeaGorYou
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That's a No for High Fructose Corn Syrup

8/25/2023

 
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No one wants more belly fat, an uncontrollable appetite and cardiovascular disease!

​High fructose corn syrup makes us gain weight, store belly fat and even lead to a food addiction in some cases!

Too much sugar isn’t great either, but getting off the HFCS roller coaster makes it easier to cut down on the purer forms of sugar.

How HFCS Affects Hunger
HFCS is such an intense form of sweetness that it actually desensitizes our brain and increases appetite. It’s like sugar on steroids. The hunger hormone leptin can no longer tell our body it’s had enough food so we can’t stop eating and gaining weight.

The Negative Health Effects of HFCS
HFCS is converted primarily into fat and triglycerides. People who consume HFCS have 200% higher levels of triglycerides than those who consume glucose and are likely to gain belly fat which puts them at risk of cardiovascular disease - not to mention insulin resistance.

Why HFCS is Addictive?
Our bodies aren’t designed for such intense sweetness so we get a dopamine boost when we consume it. Like all addictive substances (or behaviors) we need more and more, to get the high. Along with caffeine, it’s probably the reason so many people get addicted to soda.

“Just like alcohol, the more HFCS you consume, the more likely you are to develop an addiction—a craving for more food, an inability to stop eating, a preoccupation with the next meal, and withdrawal symptoms when you stop.” By James Greenblatt, MD

So there’s that!
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How to Give up HFCS
Try going without HFCS and see if your mood drops, and if you find yourself turning to something else as a pick-me-up, like caffeine, fast food, or other types of sugar. If you need HFCS to help regulate emotions or energy, you may need to swap over to a more natural form of sugar first, and take it from there.

HFCS is replacing sugar in processed foods, even ones that aren’t traditionally sweet, because it’s cheaper, more concentrated, and works as a preservative. So read your ingredient labels. It is also called maize syrup, glucose syrup, glucose-fructose syrup, tapioca, syrup fruit fructose, crystalline fructose, isoglucose.

The High Fructose Corn Syrup roller coaster of uncontrollable hunger, fat gain and addictive behavior can easily be avoided by not buying food that contains HFCS and even swapping to ‘ordinary’ sugar.

Want to get this blog in a weekly email? Sign up HERE
Clara xx
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Breaking Free: Reclaiming Control Over Your Weight Loss

8/18/2023

 
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Giving Into Temptation?

It's time to talk about those sneaky short-term pleasures that mess up our weight loss and fitness goals. You know the ones - someone left donuts in the break room, going home to Netflix feels more appealing then hitting the gym or grabbing take out is more tempting than eating what’s in the fridge.

These, in the moment, urges are like shiny objects leading us away from our long term goals. They make us feel good right now at the expense of reaching our long term goals. We know this, so why do we keep falling into this trap?

In short, it's pesky negative thoughts and feelings that make us vulnerable to falling off track. Simple feelings like stress, boredom, or feeling down can trap us into doing things we know we shouldn't.

But we do have the power to take control of these cravings. We can turn around negative thoughts like we do inside the Fit & Fabulous Weight Loss Bundle and we can choose to explore different practical solutions to in-the-moment-urges which I'll talk about here. 

Trust me, it's not easy but it's worth it. Have a healthy snack on hand to help you resist the donuts in the break room. Book a class or 1:1 session at the gym so you HAVE to go after work instead of straight home to Netflix. Or pre-prepare food you enjoy so you have something TASTY to look forward to when you get home. And do these things consistently.

Once you’re willing, really willing, to acknowledge, what you're doing, you can more clearly associate daily actions with negative outcomes. And this can be a great motivator (if a little depressing)! How many cookies are you eating? How much of your diet is sugar or refined carbs? How will you feel in 10 years if you keep this up?

With some serious commitment and self-love, you can kick those short-term pleasures to the curb and stride confidently towards your fitness and health goals!!!

You got this!

Make a plan to master cravings inside the Fit & Fabulous Weight Loss Bundle

Exercise: Where to Start

8/11/2023

 
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​If you're not currently exercising, it can feel intimidating to take the first step, especially if you’re being told repeatedly that you HAVE to join a gym to get fit.
Luckily you can get started in a simple, non intimidating way (without the gym).

First 7 Days
During week one, there's no need to change anything. You can simply observe where you're at so you can set a good goal at the end of the week. Count steps if you have a tracker or just make a note of movement and active hobbies like gardening, cleaning or taking the grandkids to the park.

After 7 Days
After 7 days it’s time to set a small goal. Choose an activity that would be REALLY easy to stick to for the next 30 days, whether it’s something you do daily or 3 times a week. The aim here is to create a small project you can FINISH so you can build up a habit and your confidence. Avoid going from zero to a hundred in the first week and getting burnt out or injured.
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Some people do really well with starting a daily habit like committing to 5 minutes of Pilates each day or a brisk 10-minute walk around your block every morning. Others prefer to commit to something like a weekly exercise class or classes.

The Next 30 days
Now that you are moving more, consume more protein so that your muscles can 'reform' after a workout to begin creating a gorgeous toned body!

An ideal protein intake is 0.68 times your body weight in pounds. For example, if you weigh 180 lbs, aim for around 122 grams of protein per day. 
Moving more plus a higher protein intake, makes your body need more water. Water aids protein digestion, helps post-exercise soreness, and makes exercise easier by lubricating joints and regulating temperature and energy levels. Aim to drink at least half a gallon (64 fl oz) of water per day.

After 30 days
After the initial 30 days you’ll have transformed into someone who exercises! GO YOU! Now it’s time to keep up the momentum by choosing your next goal that excites you and takes into account how this month went.

Summary of Steps
  1. Spend 7 days observing how much you move (without changing anything).
  2. Set a 30 day goal
  3. Complete your goal over 30 days while increasing protein & water
  4. Set a new exciting goal

These steps aren't about making drastic changes or instantly transforming your whole body. They're designed to help you form a solid foundation of small wins to build confidence. 
If you want to get started by working out with me, check out 3 personal training sessions.
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LET'S GET MOVING! FIND YOUR MOTIVATION TO EXERCISE

8/4/2023

 
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Want Motivations to Exercise?
Sometimes, finding motivation is as simple as asking yourself a few basic questions and choosing to act.
Here are some of the main inside my free Get Motivated to Move workbook:

#1: Why do you want to exercise?
What is important to you in life, and how does exercise help you achieve your goals in these areas?

#2: What's stopping you?
What are your reasons for not working out, and what fears are holding you back?

#3: What will you do about these obstacles?
Are there ways to overcome your reasons and fears? What steps are you willing to take to finally get moving?
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Want to go deeper with these questions?
Download the short workbook ​HERE
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The Overeating Pain Cycle

7/28/2023

 
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I love this model because it cuts right to the heart of emotional overeating. I'm not saying it's easy to stop, but this strategy makes it easier to manage.

Stage One: Feeling Pain
This is the sucky part. We feel bad in some way, and we just want to stop feeling bad.

Stage Two: Stopping Pain
We eat or drink something that’s not good for us to get some relief from the aforementioned pain.
Maybe we are aware of this, and we know that we are about to devour an entire sheet cake because we're pissed about something, or maybe we just do it subconsciously, and are always eating to avoid feeling uncomfortable.

Stage Three: Feeling Better
Now we're experiencing sweet relief. We’ve used food to give our self a break from the pain.

Stage Four: Regret
Once the sugar high or food coma wears off we are super aware that we've eaten too much or consumed something that doesn't agree with us, making us feel nauseous or bloated.
Maybe we are berating ourselves.

Now We're Back to Stage One: Pain and Discomfort
Food may or may not have an addictive quality for you. Either way, eating to avoid emotional pain will probably be a really hard habit to break.

Similar to associating a particular food with heartburn or bloating or a headache, you can learn - over time and with work - to associate the urge to overeat with temporary relief followed by regret. It's more black and white for someone in recovery who can associate one slip up with the downfall of their whole life. It's harder to work in these grey areas, but here is how to do it:
How to Stop Emotional Eating
  1. Name it: "I ate x because I felt x. I felt x for a while, and now I feel x." "I ate a massive tub of ice cream because I felt lonely. I felt happy and chilled for a while, and now I feel fat and worse than before." If you name this often enough, eventually, you won't want to do it.
  2. Acknowledge that you have feelings that need to be managed. Do you need a better way to deal with work stress? Do you have unresolved feelings that come up from the past? Do you need a new passion so you're not so bored?
  3. Avoid talking to yourself like shit after you eat. Cruel words cause you the same pain that makes you eat, so it's completely pointless. Try to get into problem-solving mode instead: Why did this happen? How can I make it easier not to do it next time?

You've got this!
If you want some support download the Weight Loss Mindset Reset  or join me for the Fit & Fabulous Weight Loss Bundle.
Clara xx
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Part 3. No Thanks Diabetes. 3  Simple Steps to Prevent & Manage Diabetes.

7/21/2023

 
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This is steps 3 of 3 steps to prevent and manage diabetes. 

STEP 1

Step 1 was to get enough sleep.

STEP 2

Step 2 was to get enough protein.

STEP 3

Now, here's the step that involves work – EXERCISE. This is the ultimate way to keep your blood sugar levels in check and help your body use sugar instead of storing it as belly fat, etc.

150 minutes a week (2.5 hours) is a good place to start. That' not 150 minutes of workout time. This is simply the minimum amount an active person might MOVE every week.

We need to be active every day. Walking counts, cardio counts, and activities like weeding or simply walking around a museum or supermarket also count, as long as we are generally on our feet.

For a body with a good defense against diabetes, it needs good muscle mass, which unfortunately starts to deteriorate quickly as we age. That's why we have to do resistance training. Only two workouts a week is needed to maintain muscle.

Outside of our workouts, my clients run, walk the dog and do yoga, and some are just super active, walking up and down the steps in the New York subway. Either way, they are active every day in addition to workouts. The 2 hours of workouts they do with me a week covers resistance training, core and mobility training plus cardio to a lesser or greater extent depending what they are working on. 

So, there you have it. There is work involved, but this SIMPLE habit could be started this week if you want to prioritize it

Try:
  • Make sure you are doing two resistance workouts a week and being active every day.

​Remember, this habit will not only help you prevent and manage diabetes but also keep you looking and feeling great!
Clara x
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Part 2. No Thanks Diabetes. 3  Simple Steps to Prevent & Manage Diabetes.

7/14/2023

 
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Today I'm sharing step 2 of 3 for preventing and managing diabetes.

STEP 1

The first step was to get enough sleep because the lack of good quality sleep messes with our hormones and insulin sensitivity.

STEP 2

Another of the easier changes we can make is eating more protein. Most of us are actually DEFICIENT in protein, meaning we don't even eat enough for our bodies to heal properly from an injury. It's not surprising, really. It's so easy to just eat carbs because that's what we crave.
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Protein helps with sugar and carb cravings by giving the body a constant slow-burning form of energy to stabilize blood sugar and keeping us feeling full and not craving carbs and sugar.

🔹The ideal amount of protein is 0.68 times body weight in pounds. So if you weigh 180 lbs, aim for about 122 grams. 
🔹The absolute bare MINIMUM of 0.5 times your body weight in pounds per day, and that is for sedentary people. 180 lbs, that is a MINIMUM or 90 grams per day 
​🔹PREmenopausal women need a bare MINIMUM of 0.36 times their body. At 180 lbs that’s 64.8  grams per day


​One simple way to start upping your protein intake is to have two high-protein meals a day, including eggs, a chicken breast or a can of tuna for example. Then add a serving on any day that you workout or have a physically strenuous day. Then build on that.
Honestly, I wouldn't reach my protein goal if I didn't have pea protein (easier on the stomach than whey protein) in my morning chicory coffee. It's okay to supplement, but please remember that protein milkshakes with ingredients you don't recognize are essentially junk food

Try:
​🔹Work out your minimum and ideal protein intake and make a plan to increase it if necessary. 


​Remember, this habit will not only help you manage diabetes but also keep you looking and feeling great!
Find part 3 here next Friday.

Want to get this blog in a weekly email? Sign up HERE
Clara xx
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Part 1. No Thanks Diabetes. 3  Simple Steps to Prevent & Manage Diabetes.

7/7/2023

 
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To get straight to the point - diabetes sucks, and it's something we should all keep in mind because it's not just a blood sugar thing– it's a precursor to a whole bunch of other major diseases and problems. I have 3 simple steps for you.

As you know, diabetes makes us unable to use sugar as energy correctly. It also does WEIRD things like make us store fat in dangerous places like the belly and inside our muscles!

The good news is that because it's a precursor to so many other things, if we can avoid diabetes, we're really setting ourselves up to avoid other really shitty things like heart disease, Alzheimer's, and even cancer.

There are three steps we can take that make a major difference, and two of them don't really require any work!They help us to NOT crave sugar so much so we're not constantly in a battle of wills with desert. We'll look at step 1 here and steps 2 and 3 in subsequent emails. 

STEP 1
The first step is to get enough sleep because lack of good quality sleep messes with our hormones and insulin sensitivity.

It's always on the ‘list of ways to stay healthy,’ but so few people prioritize it. When you think about it, a body deprived of sleep doesn't function optimally, right? If you're rundown from a lack of sleep, your digestion isn't as good, and your immune system is weakened and so forth for every system in the body. Month after month, year after year, it's going to take a toll.

It's easy to research what could be affecting your sleep and to prioritize making changes for the next 30 days to create a habit. 

Try:
Make a note of what is getting in the way of good sleep and make a plan to tackle it.

Remember, this habit will not only help you prevent and manage diabetes but also keep you looking and feeling great!
Find Step 2 here next Friday.
Clara x

​Want to get this blog in a weekly email? Sign up HERE
Clara xx

The Magic of Self-Approval for Weight Loss

6/30/2023

 
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The more we criticize ourselves, the harder it becomes to make positive changes because it reinforces negative thoughts and ruins our self-esteem! 

Then we're left feeling too beaten down to do anything different.

Louise Hay hit the nail on the head when she taught us to approve of ourselves:

"Criticism locks us into the very pattern we are trying to change. Understanding and being gentle with ourselves helps us move out of it. Remember, you have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens." (You Can Heal Your Life)

Approving of ourselves means we have an inner cheerleader to get us through challenges. We become more resilient and can stay positive even when we are - heaven forbid - not perfect.

So, how do you do this self-approval thing? You could try one of these steps:
  1. Notice what triggers self-criticism. Is it when you make a mistake at work or forget to do something?
  2. Catch your inner critic in action. Through mindfulness meditation or journaling, observe and note the thoughts that arise when you feel bad about yourself. Challenge these negative thoughts - Is 'I can't get anything right' really true?  Can you find evidence of the opposite?
  3. Focus on your strengths to solve problems. Here’s an affirmation, of sorts, I teach to help move clients into action: “I am [my positive qualities] and can easily figure out why I [unwanted behavior] and what to do about it. I can try [actions that make it easier to do/stop doing next time].” For example: “I am resourceful and dedicated and can easily figure out why I keep going to the break room for donuts and what to do about it. I can try taking in my own snack so I am not hungry and taking a walk with a colleague instead of going to the break room.” *Don’t forget to celebrate wins, however small. *More templates are inside the The Fit & Fabulous Weight Loss Bundle
  4. List 3 things you are grateful for every day and let one of those things be a personal quality you embody. Google the term - list of personal qualities to get ideas. 
  5. Seek people with a positive outlook: Surround yourself with people who uplift you and remind you of your worth. Seek out supportive communities or consider talking to a therapist or counselor.
👆 These kinds of actions can lift us out of discouragement and boost positive feelings.
POSITIVE FEELINGS = ENERGY
Energy that we can use to make the changes we want.

WORK WITH ME: Try 3 sessions of personal training or check out The Fit & Fabulous Weight Loss Bundle, a 30-day program with live 1:1 personal training and a separate self-study weight loss course.

Want More Will Power to Lose Weight?

6/22/2023

 
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Here's an awesome tip from the book 'Personality Isn't Permanent' by Benjamin P. Hardy, which I might have misremembered. Here's my version:
  1. Choose one unhealthy habit you REALLY wish you could stop doing. It could be not getting enough sleep or eating too much sugar - you know, the usual suspects, the ‘shoulds’.
  2. Now, imagine yourself looking 10-20 years into the future. Visualize two versions of yourself: one where you successfully stopped doing the habit, and another where you didn't. How did your decision impact your life? Are there any regrets? What are you able or not able to do? What would each version say to you now? Hopefully one will say something like, 'Thank you, I have more energy than my younger friends, I can move well, and I look great!'

The example given in the book is of a very overweight man who identifies eating refined sugar as the habit he wants to give up.
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He sees two distinct directions his life could go in: one where his life resembles that of his overweight parents, who suffer from numerous health problems and live a very limited life physically, and the other is a life of being able to hike and travel freely and live life to the full.

He fully commits and decides that from now on, he is a person who never eats refined sugar. An all-or-nothing approach evidently eliminates the decision fatigue that can sabotage our efforts to change. He takes it a step further and integrates this decision into his identity, delving into the side effects of sugar and exploring other ways to become a healthy person.

You don’t have to take it to that extreme but it's food for thought. Which future self do you want? The one you will have if you keep doing x or the one you will have if you stop?

Before you go, I just wanted to let you know I'm opening up some spaces for one-on-one weight loss coaching. You can try it out with 7 days of coaching and accountability dedicated to helping you START taking concrete steps towards losing 10-15 pounds. Let me know if you’re interested or have any questions.

Want to workout with me? I'm offering Buddy Training  (1:2) and  1:1 Personal Training .

Clara x ​

How Much Exercise Burns a Box of Donuts?

6/16/2023

 
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Trying to out-exercise food, no es bueno.

Neither is OVERDOING anything - like running too much, and then trying to counteract it with a few stretches that can't possibly prevent overuse injuries, or wondering what 5-minute posture exercises you can do to cancel out sitting in an awful position for 12 hours a day. See how it looks when I put it like that?

Ultimately, that's barking up the wrong tree.

None of us have time for ALL THE THINGS we would have to do every day to manage the symptoms we're causing - we'd have to stretch, we'd have to roll - we'd have to walk 10,000 steps before midnight and so on.

So, is there something in your life you just have to learn to do less?

That's today's question for you.

FYI, a box of 12 glazed donuts is 2640 calories. That's 87k steps!

Want to workout with me?  Right now I'm offering Buddy Training  (1:2) and 1:1 Personal Training.

Walking for Weight Loss

6/9/2023

 
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Today I have three things I want to share about walking for weight loss.

Number one: If you are not active, I REALLY recommend starting with walking. Ideally, go outside and walk soon after you wake up, but any time will do. It's one of the healthiest and easiest ways to:

🍏 Maintain a healthy weight
🍏 Manage appetite
🍏 Boost mood


Number two: You do not need to do 10,000 steps a day. That can be a good goal for becoming an "active person," but it depends on what else you are doing. You don't need a load of walking on top of running and it's not great to do 'extra' steps instead of resistance training or core workouts. 

Number three, as always, I recommend you start where you are. Instead of counting, you could set a goal to take a 20-minute walk once or twice a day. If you just bought a tracker, see how many steps you take naturally, and set your step goal from there. You'll soon come to learn how much walking you need for weight loss as well as how many steps are realistic for you. 

Want to workout with me? 

I'm currently offering Buddy Training (1:2) and 1:1 Personal Training.

How This Personal Trainer Works Out to Stay in Shape And Age Well

6/6/2023

 
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I don't know about you, but I'm a bit scared about what will happen to my body as I get older. I've read all about the importance of bone density and muscle mass, as well as how challenging it can be to lose weight after menopause. In case you're a bit nervous too, I'm sharing what kind of workout programs I do, as a personal trainer, to give me peace of mind that I'm covering all the bases as I age.
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I've dealt with aches and pains from a young age due to a little hyper-mobility, so I've been thinking about these things for a long time.

Here's what my WELL RESEARCHED weekly routine looks like this month:
- I do two pretty intense full-body workouts that include resistance training, core exercises, and a bit of cardio.
- I average 7000 steps a day.

AND THAT'S ALL.

Last month, my weekly routine looked like this:
- 1 run
- 1 core workout
- 1 upper body workout
- 1 yard work session
- An average of 7500 steps a day
(I can create a program for you inside 1:1  Personal Training or Buddy Personal Training).

If you want to create a DIY exercise program that supports aging, here are the most important elements to include:
- Resistance training (along with increased protein intake) to build muscle mass
- 'Core proper' training* See below. 
- Daily activity, such as steps, yard work, or light aerobic exercises
- Management of posture, misalignment, and aches and pains. By including mobility drills, stretches, and self-myofascial release (I usually incorporate these into my warm-ups and cool-downs).

I understand this may seem like a lot. Do you have any questions? Feel free to send me a message. It's always helpful to know what you would like to hear more about in these emails.

So...

I love resistance training because it helps me feel toned and maintain muscle mass, which is essential for keeping my body looking young!

What I mean by resistance training, is adding resistance using dumbbells, resistance bands, or utilizing body-weight exercises like squats or planks.

I value muscles because they will protect me against becoming frail, and they help me burn fat 24 hours a day! They have all these other awesome benefits too, not least of which is feeling strong and confident. I don’t lift heavy and am not trying to look buff. I just do what I need to do to stay healthy.

As for core workouts, the fun thing about doing the right ab exercises is that they switch on the muscles that hold everything in and make my belly look flatter. It's like having a hidden corset!

* I focus on "core proper" workouts, as I like to call them because they involve abdominal muscles, glutes, lower back, hips, and even the inner thighs. The main reason I prioritize core workouts is for stability, so I don’t get as many backaches and can avoid other potential injuries that could make it difficult to exercise.
Oh and active glutes mean no flat butt!

And yes, I can create a program for you. I'm currently offering Buddy Training which is you and a friend plus me or one-on-one Personal Training.

If you have any questions about working with me send a message or book a call. 
Clara x

REVAMP YOUR MINDSET:  6 HACKS FOR EFFORTLESS WEIGHT LOSS

2/19/2023

 
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Want to take control of your weight loss journey and happiness by unlocking the power of a positive mindset? I've got 7 tips to make it easier to get the body you deserve. 

Are you tired of dieting on and off - and the voice inside your head that criticizes you everytime you fall off plan? By employing these 7 mindset hacks, you can get back on track and start ENJOYING the process of developing a healthier, more sustainable weight loss journey. ​

Here's to feeling great about weight loss and accomplishing your goals!
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TRANSFORM YOUR MIND, TRANSFORM YOUR BODY: 6 HACKS FOR WEIGHT LOSS SUCCESS
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1.   Discover Your Why: The First Step to Successful Weight Loss

Successful weight loss starts with a clear vision of what you want to achieve. Take some time to reflect on: who  you want to be, what you want to do, and what you want to have as a result of your weight loss journey.

Take a moment to envision yourself as the best version of yourself - slim, confident, and healthy. How will your quality of life improve? What new experiences will you be able to enjoy? By keeping these aspirations at the forefront of your mind, you can stay motivated and focused on your weight loss journey.
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2. Harness Your Inner Drive: Activate Your Seeking System

Did you know that your seeking system - the curious, problem-solving part of your brain - is the key to staying motivated on your weight loss journey? Without it, you would have zero drive to shed those extra pounds.

When you're excited about planning a dream vacation, enrolling in a new course, or decorating your home, you're engaging your seeking system. And the same goes for weight loss!

By tapping into this part of your brain, you can instantly boost your motivation. Try joining a gym and scrolling through all the classes that interest you. Check out dresses you can't wait to wear once you slim down. Make a list of all the amazing benefits you'll experience as the pounds fall off.
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3. Spice Up Your Fitness Journey: Use Sex as a Motivational Tool !

Whether it's enjoying more sex or loving how you look when you're  dating, sex is a strong drive to tap into. Because sex is a base instinct and because sex is fun, linking weight loss to dating easily taps into a core urge that is MASSIVELY motivating!

Visualize how your sex life could improve and how you would feel more confident and attractive once you reach your goal weight. Use this as a source of motivation for your weight loss journey.

I want to make a disclaimer here: I am not suggesting that good sex or confidence are only possible after losing weight. Rather that - IF you are excited about how you will feel at your ideal weight and believe that you will be more confident, USE IT as motivation to achieve your goals.
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🎧 WANT TO LOSE WEIGHT WHILE FEELING AMAZING? DOWNLOAD MY FREE AUDIO TRAINING "WEIGHT LOSS MINDSET RESET" NOW! IN JUST THREE EMPOWERING STEPS, YOU'LL DISCOVER THE SECRETS TO STAYING POSITIVE AND MOTIVATED ON YOUR WEIGHT LOSS JOURNEY FAST. ​
FEEL GOOD NOW!

4.  Find a non-weight loss goal that excites you to keep you motivated

Having a non-weight loss-related goal to look forward to can provide you with energy and motivation for your weight loss journey. It's important to have something else to keep your spirits up on days when the scale doesn't show the progress you were hoping for. 

My free workbook walks you through the steps to create an exciting and engaging goal.
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5.  Make Fun a Priority  from  Start to Finish

Transform your weight loss journey into an enjoyable and sustainable experience by making sure it's fun! Incorporate enjoyable activities, opt for weight-loss-friendly foods that you actually like, and choose exercises that you find enjoyable. Avoid boredom and keep things interesting.
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You deserve to build a new life that is different from the one that led you to where you are now. A life that's full of enjoyment, fulfillment, and activities that keep you engaged and excited. This type of life will make it easy to avoid overeating and stay on track with your weight loss goals.
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6. Don't Wait for the End Goal: Celebrate Small Milestones for Long-Term Weight Loss Success

Rewarding yourself for achieving small milestones and progress goals can make long-term weight loss much easier. Each accomplishment releases feel-good hormones and generates momentum for the next step . 

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Focusing solely on the end goal can make weight loss seem like a long and thankless task! However, you deserve to be celebrated for all the hard work you put in along the way.

​So take the time to appreciate and acknowledge your progress, and use it as motivation to keep going towards your ultimate goal.
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🎧 WANT TO LOSE WEIGHT WHILE FEELING AMAZING? DOWNLOAD MY FREE AUDIO TRAINING "WEIGHT LOSS MINDSET RESET" NOW! IN JUST THREE EMPOWERING STEPS, YOU'LL DISCOVER THE SECRETS TO STAYING POSITIVE AND MOTIVATED ON YOUR WEIGHT LOSS JOURNEY FAST. ​
FEEL GOOD NOW!

💚 You've Got This

Weight loss can be overwhelming at times and we have been conditioned to mentally beat ourselves up when we fall off track. But with these simple tips, you can start changing your approach and finally lose weight for good.

How To Quit Boredom Eating And Start Creating A Happy Life

8/9/2022

 
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When food is your friend...

Do you eat when you’re not hungry or when you're bored?

​Maybe you also reach for junk food when you need a boost with a hit of sugar, caffeine or both. Maybe on top of that you love meals out and love to indulge on vacations and socializing always involves food. In short, you feel like you’re eating too much but food is your friend.

When I was infatuated...

Here’s the thing: I can see a stark contrast between when I am feeling bored with life and craving sugar versus forgetting to eat because I’m too engrossed in writing a new program or preparing for a trip I’m really excited about. 

I can also think back to when I was in the first stages of infatuation with my now husband. I certainly wasn’t focused on food because I had something much more delectable to focus on :)! Thanks to the endorphins and my gorgeous husband. Be it Christmas morning as a kid or the plane taking off on your dream vacation, when you're hyped up (not anxious) you don't need to overeat. 
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What else really excites you?

We love to overeat. 
We celebrate overeating!.. Thanksgiving meal, birthday cake, a reward for a shitty day...
whatever the reason: w
e look forward to overeating. 
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​It’s hard to stop (over) eating when you’re bored right? AND we know if you’re trying to lose weight, doing this too often has got to go!

However, missing out on food can make you feel deprived! Having something else to focus on can stop you feeling like crap as a result! Basically, you need some excitement in life that doesn't involve food!

The first step is creating what I like to call the big EXCITING goal. Something so cool it stops food from being the center of attention!

This goal is just for you. Something that really excites you - something you’ve always wanted to do - something that makes your heart race in anticipation. A DOABLE DREAM.  It's the first step to creating a life where you don't need to eat out of boredom. ​

The big exciting goal how to

Here's the short version. 
  • Create a goal that's truly exciting to you.
  • Make it big enough to be inspiring but small enough to reach.
  • Make it specific - Eg. Book trip to Hawaii by August 15th versus ‘Spend more time with friends'. Keep your goal in mind every day by turning it into a project and having reminders everywhere. ​

I’ve created a free worksheet for you to create your perfect goal!

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DOWNLOAD IT HERE

Less food feels like loss

To lose weight once and for all, in a sustainable way, we just need to eat a little less than we burn. 

Easier said than done.

If we feel deprived by eating less we'll only balance it out later by overeating! Especially if we're too restrictive.


Our stubborn inner child wants what we want when we want it. Fair enough, but with food we've got to step in to steer her away with something more enticing - like your big exciting goal!

As well as having exciting things to look forward to, I also recommend taking food out of the equation when you have something else to keep you occupied. 

Friends for example! You can meet friends for a walk or a movie instead of going out for food or drink. 


The same goes for vacations. Having new things to see and do means you can skip overeating. If you choose.

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Life is too short for food to be the main event, especially if you have weight loss goals. Creating a big exciting goal is just one step but it’s a great place to start.

© 2022 Clara Depont. All Rights Reserved..

A HAPPY LIFE & WEIGHT LOSS

HOW WOULD IT FEEL TO HAVE A LIFE WHERE YOU DON'T NEED TO BOREDOM EAT?

I can help you take the first step!

Setting a big exciting goal is the first step in my upcoming Happy Life & Weight Loss Course. 

​Download the free worksheet and stay subscribed for more freebies ​on food, exercise, mindset & belly fat loss!

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GET THE FREE WORKSHEET NOW!

WHAT TO DO WHEN YOU HATE GOING TO THE GYM BUT STILL WANT TO GET FIT

5/16/2022

 
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We’re all stressed out right now!
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​Covid urgh... 
Recession urgh... 
Politics ARGH!!!​

Would you love to have some habits in place that make you handle all this stress better and feel better automatically?

Introducing , reintroducing… EXERCISE! It helps you manage stress by improving sleep, boosting confidence AND relaxing your body, so exercise really is a great addition to your schedule.

Exercise can help with stress but maybe we don’t enjoy what can go down at the gym…

This article explains how exercise counteracts stress, why getting an online trainer for home workouts can be preferable to the gym and how to get the most out of your trainer.
"Movement is a medicine for creating change in a person’s physical, emotional and mental states.” Carol Welch 
This is how it works:
“ Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators” ​Harvard


​How Exercise Reduces Effects of Stress

Exercise gives you a break from stressful thoughts by taking your mind off your issues and releasing tension to create a calmer mind. Repetitive movements can even be meditative and a good stretch sequence after your workout works wonders for body and mind.
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Exercise Improves sleep. Stress puts you on red alert, which understandably doesn’t bode well for quality sleep. When you work out regularly you dissipate some of this stress and can fall asleep and stay asleep easier. Sleep is really important for weight loss too and it’s one of my 7 steps to permanent weight loss

Exercise boosts your self-esteem. Stress saps your confidence by, in short,  increasing nervousness. Some of this ‘nervous energy’ can be released during workouts to calm you down. In addition, simply showing up for yourself and seeing progress spills over to other areas of life and helps you navigate stressful situations easier.
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Reduces Overeating. ​
"The most common way that we've learned to turn off the stress response is to ingest food, carbohydrates in particular. ... When our belly is distended, it sends a signal to the brain that counters the stress response, and this is the essence of the parasympathetic response." Stanford
We can dissipate a build up of stress by exercising instead of overeating.
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Strengthens Immune System. Stress increases cortisol and adrenaline which puts your body in high alert and shut down the immune system. Exercise basically teaches your body to handle these higher levels so you can avoid going into fight or flight and harming your immune response.


​Why Going to the Gym is stressful

IT Takes Too Much Time Driving to and from the gym adds time and frustration to your workout. As does finding or waiting for equipment!

IT Saps Self Esteem Gyms use a business model that promises you the world in order to get you to sign up but do nothing to get you motivated to actually attend. In fact if everyone who signs up attends, the gym will be over capacity. 

So you go a couple of times but you don’t feel comfortable… and you don’t know what to do… and there’s unwritten rules you don’t know about. Then you quit - and believe it's YOU that’s at fault and you feel crap about yourself.

Other People Can Be Dicks OMG. dealing with other people at the gym!  Unsolicited mansplaining and condescension…  being judged… being filmed without permission, arrogant dicks dominating the free weights section making you feel unwelcome…​


​Why Online Personal Training Is Better The Gym

Convenience & Time. Without travel time you can easily fit in exercise at home and reclaim those hours back to spend on what matters to you. And as a bonus it’s easier to be consistent because you don’t have the excuse of having to go anywhere!

It's More Comfortable. Working out with a gym instructor at home is so much more relaxing than going to the gym. You don’t have the stress of travel, and don’t have to deal with onlookers. You can practically roll out of bed and onto your workout mat and chill during your stretches knowing you don’t have to get home afterwards!

You Can Still Get Results If You Travel or don't want to travel. Working out with an online personal trainer means you can train while away from home. Conversely, you don’t have the added excuse of having to leave the house, so you get all your workouts complete! 

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Support & Accountability 
Working with an online trainer gives you confidence: you’ll never be at a loss for what to do and you can ask as many questions as you like. Being online means you can learn to check your own form with guidance too. Booking one on one sessions gives you the ultimate type of accountability. 


​How to Get the Most from your Online Personal Trainer

Have Realistic Expectations. If you don’t change your eating habits and don’t move at all outside of workouts don’t expect a six pack or to get super fit, Especially if you are not doing many workouts a week.

Be Honest. Be honest about what does and doesn't work for you. Your trainer wants you to be happy with your workouts and knows you will make more progress if you are.

Share Your Likes And Dislikes. Before you meet your trainer, think about anything you’ve liked or disliked about exercise in the past so you can share with her and she can create a program that works for you
So we’ve seen how stress can negatively affect us emotionally and physically and how exercise can help. And we’ve explored how going to the gym can add to that stress and how online personal training can be a better option.
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​​HEY I'M CLARA!
You can get to know me best on Instagram and Facebook

LEARN MORE

How to Lose Fat in 7 Easy Steps

2/1/2022

 
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Want to lose weight once and for all? These 7 simple habits will help curb your appetite and optimize your body for fat loss. Lets' dive straight in.

# 1 Fuel up on protein
Muscle burns 3 times as many calories as fat. Therefore, the more muscle you have, the more calories, and thus fat, your body burns throughout the day. 
The amino acids in protein help you build and maintain this muscle. After strength training, muscle fiber breaks down and is restored with the help of amino acids. As an added bonus, protein also helps you recover quicker from workouts and feel less sore!

Eating protein speeds up your metabolism because it uses up calories to digest and metabolize. This keeps your digestive system busy and thus reduces your appetite too. 

The western diet has us filling up on carbs, leaving little room for protein so it tends to take a conscious effort to make high protein choices especially if you have a vegetarian diet. Plant based sources of protein tend to have a lot less protein pound for pound than meat and dairy sources. You can get some ideas for high protein foods here

# 2 Eat Fiber

Eating plenty of fiber helps you maintain a calorie deficit  by keeping you feeling full. 

Insoluble fiber helps stave off hunger pangs and soluble (viscous) fiber dissolves and reduces your body’s ability to absorb fat among other awesome things! 

Fiber is associated with keeping us regular, which is a sad reflection of how bad our western diets are! But fiber provides a whole host of wonderful benefits such as detoxing you naturally and maintaining strong bones . Check out some more here 

Find a balance of both soluble and insoluble that works for you and aim to build up to a total of 25g overall. 

# 3 Drink Water

Drinking enough water, like eating fiber & protein, can help you lose weight automatically

Water reduces your appetite because dehydration can be confused with hunger, and water also helps you feel full with zero calories. Drinking it before meals, for example, reduces your appetite for food. In addition, being fully hydrated means you feel less stressed and can make better food decisions.  

Water helps you build calorie burning muscle faster during exercise by improving electrical triggers for muscle contraction. It also helps your workouts overall by allowing sweat to keep you cool and lubricating joints

Drinking cold water even boosts your metabolism while your body burns calories to warm it up!

# 4 Do compound strength exercises

The more muscle you have, the faster your metabolism and the more calories you burn throughout the day. This doesn’t mean bulking up, it just means getting more toned through strength training.

Compound strength exercises optimize your body for fat loss by building more muscle overall and burning more calories during the workout itself by engaging more than one muscle. Some examples of compound exercises are squats, deadlifts and push ups. Get some personal training sessions to learn how.

# 5 Prioritize sleep

​A good night’s sleep sets you up for successful weight loss by helping you make better food choices and leaving you with more energy to be active. 

When you get enough sleep, the hormones ghrelin & leptin let you know when you’re hungry and full so it’s easier to say no to high calorie foods. If you’ve had a really bad night’s sleep and you feel hungry all day, that is why.. 

With more energy you’ll move more throughout the day and ace those scheduled workouts (and recover from them quicker). Also, your mood is less likely to drop so you’re less likely to reach for that high calorie mood pick me up.

# 6 Journal
You can get really clear on your personal challenges when it comes to reaching your target weight.

Journaling keeps your weight loss goal at front of mind by helping you stay focused on why you want to lose weight. It’s a safe place to cheer yourself on and reflect on how much you're eating and why and on what else could bring you joy and comfort instead of food. It’s also a place to process difficult emotions so you don’t eat to block them out.


# 7 Move throughout the day

Staying active throughout the day burns more calories than your workouts because it’s the lion’s share of your day. 

And here’s the thing, women who exercise for 60 minutes a day keep weight off long term. They did some big research on this. 60 minutes a day can be a workout,  5 minutes of exercise here and there OR a walk, gardening, playing with the grandkids or getting up from your desk every hour. 

The ‘150 mins of activity a week’ guidance from the FDA is not weight loss or weight maintenance advice: “while clearly sufficient based on data from many studies to lower the risk of developing chronic diseases, is insufficient for weight-gain prevention, without restricting caloric intake.” link

If you’re moving, you're not sedentary - your heart rate’s a little bit higher. You’re probably not going to be eating out of boredom or because your mood is low. You’re probably doing something that is engaging you or at least keeping you busy. 
Summary

Maintaining the right amount of protein, fiber and water in your diet, helps  reduce your overall calorie intake and lose fat. Basically you will feel full on less food and you speed up your metabolism. 

Muscle burns 3 times as many calories as fat. Creating a body that has more toned muscle, through strength training, turns your body into a lean mean fat burning machine. Protein is important here too to help build muscle through exercise. 
​

My hope is that if you want to lose weight, you also want to keep it off so you don’t have to spend extra time and energy on it. You can get into habits that work for you once and for all and then get on with all the other precious things you want to do in life, because life is short right?

FREE MINI FAT LOSS COURSE

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Are you struggling to lose weight and don’t know where to start with food and exercise?
Want to try these habits out for yourself?
Download my 7 day, easy, free, fat burning challenge.
LET'S DO THIS!

How to overcome lack of motivation to exercise in 3 simple steps

12/16/2021

 
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DOWNLOAD THE FREE WORKBOOK TO FOLLOW ALONG
Do you have no motivation to exercise? Sometimes change is as simple as asking yourself a few simple questions and making a plan.

Step 1 - Ask  yourself why you want to exercise?

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What would be an EXCITING exercise outcome for you?

If you only focus on the initial discomfort of exercise you'll never get started!

🔥Make exercise meaningful you by relating it to what matters to you. Go beyond weight loss and consider how to make  exercise really meaningful to you. 

👍For example - being more productive and creative at work

✴️Do this now 👉Ponder what matters to you and how you can link that to exercise


Step 2 - Identify what's getting in the way

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3 ways to identify exercise blocks

🔥1. List all your reasons for not working out - you are too tired, you don't have time don't know what to do etc.

🔥2. Challenge what you tell yourself that may or not be true, for example - "I don't have time to do a full workout so there's no point in working out today."

🔥3. Go deeper - look for fears - are you scared of getting injured or bulking up or not being good at working out?

Step 3 - Make a plan to blitz your barriers

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3 tips to blitzing exercise blocks

🐍 When you want to workout consistently and you know what's getting in the way...

🍁Here's how to make a plan to blitz those exercise blocks-

👉1. Brainstorm as many solutions as you can for each of your blocks. This is just to switch on your problem solving brain and you don't have to do all of them.

👉2. Pick the actions that work for you and that you are willing to do.

👉3. Schedule in these actions. What can you do in the next 24 hours & within the next 7 days?
👉Bonus tip - Get support or accountability. Make an appointment, tell someone or Send me a ​message💚​
Are you struggling to fit workouts into your life? Do you need structure and accountability to workout consistently? Do you want expert guidance on the right exercises and stretches for you as an individual?​
Check out 12 weeks to fit & Fabulous my online live 1:1 personal training for women or start now with the 3 session kick start package.
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Can You Actually Lose Weight With Exercise?

12/8/2021

 
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Are you wondering if you should add workouts to your busy schedule or to just skip dessert?  
 
Well... here’s the scoop on the unsung benefit of exercise for weight loss
​
Exercise turns you into a lean, mean fat burning machine
Exercise, especially resistance training, makes your body want healthier foods. It makes dietary changes more tolerable and sets you up for significant weight loss that can be maintained over time. 

In addition, when your muscles have been worked, consumed calories go towards helping them recover instead of being stored as fat.
 
The idea is to focus on exercise first and ultimately it will be easier to make better food choices. It's not that you can eat crap and exercise it off. Sorry about that… 
 
BUT
 
Your body will develop more gorgeous toned muscles and lose fat. So there’s that!
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It’s not about the calories burned during a workout!
Cue my husband “Are you a personal trainer writing an article to put people off exercise?” 
 
Nah. But let’s consider this-

“You can easily eat hundreds of calories in minutes, but depending on the activity, it can take hours or more to burn these calories". Noom

Or more specifically - “A single slice of pizza, for example, could undo the benefit of an hour's workout. So could a cafe mocha or an ice cream cone.” Vox

Do you feel justified in the extra calories? I don’t know about you but if I don’t make a conscious effort to think about whether I NEED the calories there’s no stopping me!​​​
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Exercise can reduce overeating
Good food habits are essential to weight loss but giving up the comfort of overeating is hard.  Corrine Crabtree says it best. She says we eat or drink, particularly in the evening because we want to stop thinking about our day.

Exercise can help you stop thinking about your day and give up the habit of turning to food for comfort.

​Overeating and being active don’t usually go hand in hand.  
As long as you’re not using food as a reward, you probably don’t want to undo all your hard work by overeating afterwards - or during.
​

Exercise helps you keep weight off PERMANENTLY!
"Tell me, what is it you plan to do with your one wild and precious life?" Mary Oliver
 
I’m guessing, like me, you don't want to backtrack when you've worked hard on something. Maintaining weight loss is easier than losing it so let’s get there and stay there. 
 
Showing up for yourself daily by working out keeps weight loss front of mind for long term success regardless of whether that’s walking or hard workouts.

“Ninety percent of people who lose significant weight and keep it off exercise at least one hour a day, on average.” David Prologo 

General activities like walking, gardening and being active count too towards that hour.
 
​As an awesome bonus, you may have the positive influence of other people at the gym or your trainer which, if you’re exercising daily may influence your food choices. Win win.

Summary
  1. Exercise turns you into a lean, mean fat burning machine!
  2. It’s not about the calories burned during a workout!
  3. Exercise can reduce overeating
  4. Exercise helps you keep weight off PERMANENTLY!
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Depression stopping you from exercising? Always tired?

9/9/2021

Comments

 
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Feeling too low to workout?

Exercise helps with low mood and depression… BUT... it can feel like the hardest thing in the world to get started when you're down. 
It’s a vicious cycle. You don’t feel like moving because you feel low. Your hormones get messed up because you're not moving and that makes you feel even less like doing anything!
So what to do? 
When you're feeling low you can pick a tiny habit that you are 100% sure you can complete daily. Pick something so small that you can muster up the energy to do it no matter how you're feeling. For example - it could be a 5 min stretch routine and/or walk around the block.
What you feel you can stick to will be very unique to you. Choose what works for you.
To sum up. Your mission - should you choose to accept it - is -
  1. Pick a habit you know 100% you will be able to do for the next 7 days NO MATTER how you're feeling
  2. Write it down somewhere you can see it or in an app
  3. Do it and tick it off each day
  4. ​When you're done, pick a new habit or extend the current one

​This helps three fold -
  • You'll get a dopamine hit once you've ticked off the task, however small.
  • Your body will be happy it moved! - bodies are supposed to be in motion a whole lot and will feel all wrong if it's not
  • You'll help regulate your blood sugar so you won't get so many food related low moods

Of course, the more you exercise the more pronounced these outcomes are but... if you jump in the deep end with crazy intense workouts that leave you feeling like crap and unable to do anything the next day,  your depression will kick your butt!

I promise if you start with something doable, you can build on it and start to have regular exercise as one of your happy mood buoyancy aids!
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