Still on Track to Reach Your New Year’s Resolutions? If Not, Follow these Simple Guidelines

1. Goal Is Reasonable
One of the most common errors we make when setting goals is devising a goal that is too complicated or unreasonable. For example, you’re sure to fail if you decide, for example, to lose 2 pounds in a week, because with this kind of fast weight loss, you are likely to gain it back again in 1 month. Your goal should be Measurable, Specific, Tangible and Attainable-teacher in me.  If you’re not sure if your goal is reasonable, ask your fitness specialist.
2. Visualize Your Goal
Visualize the moment when you have achieved your goal. Remember as many details as possible plant those feelings in your mind because those are the feelings you’ll have when you’ve achieved your goal!. Use it to motivate yourself when you need a little extra push.
3. Put Your Goal In Writing.  Journal.
There’s power in words!  The written words serves as a reminder.  Share your goals with someone to hold you accountable. Read your goals aloud daily and even when you are about to have a “weak” moment.  Place your goals around you in several prominent spots around you.  Journal your feelings, difficult moments, progress, achievements and so on. 
4. The Stairway To Success
Devise a plan of action and stick to it. It can be flexible, but work to commit to it as much as you can. It should be made up of specific, intermediate steps toward your goal.  Contact a certified proven fitness expert to devise a specific plan of action for you.  This way, you don’t have to think even more. 
5. One Lunge At A Time
Once you’ve defined your goal and devised a plan of action, take small steps. Success breeds success! But remember, you must maintain a constant pace. Try to create a habit out of it, which only comes through repetition.

7. Journey On My Friend!
Realize that it’s not about the destination, it’s about the journey. That’s why you should stay sharp: keep learning, keep reading, and improve something about yourself daily. Not  only will your body thank you but your mind will as well.
8. Don’t Try To Be Superwoman
Don’t try to be Superwoman or Superman, and don’t rely only on yourself. To achieve your goal, it is critical to have support. The role of your support person/group is to encourage and listen to you.
9. Two Steps Forward, One Step Back
Reaching a goals or goals isn’t always easy. We tend to be harder on ourselves than with others. Remember that there is no such thing as a mistake, only a result we can learn from. Everything that we see as negative can be taken as a learning experience to grow and move forward, so be grateful for that opportunity and take advantage of it. Motivate yourself instead of criticizing yourself.
10. Above All, ENJOY!!
Enjoy each step.  Reward yourself for accomplishments along the way.

New Year Fitness Resolutions Ready! Set! GO?

The holidays are gone and people have made their New Year resolutions to get in shape. It’s hard to find the time to get a workout during the day. It’s also harder to get outside and exercise due to the cold and shorter days. Let me help you manage your time to get the most out of your busy day.

1-Plan

Since time is precious, create a fitness plan for the week. Erase added stress by hiring a personal trainer who can create your plan.  This strategy leaves no room for indecision and confusion.  You now have a plan and know exactly what you are doing from day to day and are in reasonable control of what and when you accomplish. This does not allow for wasting precious time.

2-Make It a Date

Set your exercise schedule at a time that will not be inconvenient or easily cancelled.  Not doing so, will find you skipping exercising.  Any excuse becomes a valid reason.  I block convenient times like early morning (5am or 6am) or at my lunch break at work or directly after work. This way I get my workouts in and not affect the rest of my busy day.   A regular regiment and staying consistent will result in better results.

What if the Gym is too far away? Try a workout at the convenience in your home. Bodyweight exercises are a great way to workout at home. You can do a whole body workout with just using your own body. Hire an online personal trainer that will provide a specialized exercise routine geared to your goals, equipment and time.  Another alternative is to exercise outside. Activities like running and biking is perfect for saving time by not driving to the gym.

3-Goals

Setting goals will help you achieve a sense of accomplishment during your time working out. It’s best to set mini goals to help motivate and push you through to the big goals.

What are your New Year Resolutions for getting in shape? Share them below. Let me know if I can help you achieve your goals. 

10 Ways to Avoid Being Stuffed During December

December seems to be the fattest month, meaning the most weight gain is done during the month of December. 

So let’s focus on December, and consider the New Year’s Resolutions in the New Year.

Try these 10 ideas on for size!

1. Keep a food diary during December.
2. Weigh yourself every day from now through New Year’s Day.
3. Limit television time.  Mindless eating occurs during this time.  Instead, do crunches during commercials.
4. Limit holiday snacks and treats to one a day.
5. Bring healthy food to potlucks and parties.
6. Fill your plate with veggies first.
7. Plan your alcohol intake ahead of time.
8. Don’t skip meals in anticipation of social/food events.
9. Lay off the sauces.
10. Go skinless and avoid processed meats.

Merry Fitness & A Happy New You!

The 21 Day Fitness Solution

Hey there,

I’ve been getting a lot of questions asking if I have a fast solution to help with the shrinking of the waist, hips and rear area…
…while there is no quick fix (no matter what infomercials claim) I developed a new 21 Day Rapid Fat Loss Boot Camp that’s right up your alley-if you want fast results.

I have room for five (5) in my NEW 21 Day Rapid Fat Loss Boot Camp that starts Monday, January 9th and the best part is that the 21 Day Boot Camp is even more discounted than DC’s personal training programs to $10 a day and INCLUDE S a 21 Day Meal Plan Program.

The only catch is that this 21 Day Rapid Fat Loss Boot Camp has always filled up quickly.  So, if you’re ready to fit into your skinny jeans again and want to firm and tone your body while dropping inches and pounds, then make sure to register for my 21 Day Rapid Fat Loss Boot Camp.

Now, as you are reading this, you may be asking yourself how this pertains to you when you are not even within driving distance to me in Virginia.  Here's the answer:  All of this can be done on line as I also serve as an on-line personal trainer. 

The only changes are positive:
A-You can start as early as January 1st!  Start your New Year's Resolution on the very first day of the New Year!
B-You can do this in the privacy of your own home or gym. 
C-There's no limit to how many people you will have  joining you in this adventure.
D-We share plans, recipes and ideas via email, text or calls.
E-It works!  You'll be thin!

Let's get started by contacting me via email at femaleandfit@gmail.com.

I am so excited to help you achieve!

Stress Free Holiday Season! Is It Possible?

The Holiday Season can make us feel stressed about work and family responsibilities.  Here are some quick ideas  to reduce your tension. 

Crack Up

Invite over your best girl friends, watch a movie and share a few good laughs. Every time you crack up, increased oxygen levels going into your organs increase, blood flow increases, and stress dissipates. Just thinking about cracking up is enough to lower your stress hormone levels.

Pet Your Dog, Cat (or for that manner, Your Kids)We’ve all heard that pets give unconditional love, but did you know that they are also good for your health?When you pet your dog even for a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin and decreases the amount of the damaging stress hormones that are released. The results are lower blood pressure, less anxiety, and even a boost in immunity.

Clean the ClutterClean House...Clean Mind.  Too much “stuff” can be overwhelming and be a causing factor to stress. Anxiety can occur when you can't find your keys, purse or the checkbook. De-clutter to De-stress.  Undertake the de-cluttering of a drawer, a shelf. A clean space can be satisfying and soothing.   Not to mention the added bonus of de-cluttering is good exercise and can burn more than 250 calories per hour.

Design a Live Bouquet of FlowersThe smell of fresh flowers can make you feel more relaxed. Chemicals from new fresh flowers can help block the release of stress hormones in the brain. You are also creating something beautiful to place as a centerpiece.  Not only pleasing to the nose, but the eyes as well.

Drink Some Orange JuiceThe tart beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively by lowering levels of stress hormones like cortisol. If orange juice is too acidic for your digestive system, vitamin C-rich foods such as grapefruit juice, strawberries, or sweet red peppers can help boost your immune system.

Tune UpTurn up the radio in the car or ipod, or sing in the shower. No matter how out of tune you are, singing can make you feel happier.  Added benefits of singing-it can be good for your breathing and posture, as well as your heart and immune system.

Walk With a PurposeExercise is a great way to ease stress. It helps your body produce endorphins -- the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what's making you anxious. Exercising in warm, sunny weather can boost your mood. And if you walk briskly for at least 30 minutes, you'll meet daily exercise recommendations, and ramp up stress-busting benefits even more.  If the weather outside is frightful, walk on the treadmill or elliptical or just bundle up and brave the weather.  You will also burn calories trying to stay warm.

Chew Gum
Chewing gum can do more than freshen your breath. According to research, chewing a stick of gum also seems to reduce stress and anxiety, as well as improve mental performance during tasks

Shhh...Have SexWhen you're stressed out, getting frisky might be the last thing on your mind. But having sex is actually a great way to relieve tension and ease stress. Sex lowers blood pressure, boosts self-esteem, and increases feelings of intimacy with your partner. It can also help you sleep better, which is a great benefit when you've spent sleepless nights stressing about problems.

My Most Favorite...Take a Deep Breath

No matter where you are, taking a deep whiff of lavender or rosemary can put you into a more relaxed state. Inhaling those aromas can lower your levels of the stress hormone cortisol.  Just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.

No, It's Not A Blessing.....

In 2008, the CDC stated that 34% of North American adults age 20 years and over were obese and 34% were overweight (and not obese).  People that means 68% of the adults age 20 years and over are overweight and risking their health not to mention a “happy” lifestyle.  Most alarming is that 18% of adolescents ages 12-19 year, 20% of children ages 6-11 years and 10% of children age 2-5 years old are obese!  These are our kids that we are raising to be obese.  If I may be brutally honest, are we setting up our kids to lead a life full of diseases caused by obesity? Not able to live a happy healthy life?  Are we causing them to be on medication the rest of their lives?  Do we set them up for failure? to be the butt of jokes? social ostracism?  Do we cause them to have Type II Diabetes?

No, it is not God’s blessing that your child can’t play or jump or swim. It is not God’s blessing that your child snores in his sleep. It is not God’s blessing that your child will probably have a heart attack soon.  You, my parent, need to do something and fast.

The way Americans eat is known around the world as the “North American” Diet with the end result not being the satisfaction of experiencing tantalizing tastes but the sure bet of becoming obesely unhealthy. 

Recently, I’ve had the blessing to be able to travel to the Middle East and Europe.  I love to indulge in their cultures.  I noticed that their diets are high in fat.  That is nutrient dense fat such as olive oil. The way food is prepared is not always fried as in our North American Diet.  The foods are prepared either raw or baked.  I do want to warn you that eating raw foods can be dangerous as bacteria housed in raw foods can cause sickness.  During my last trip to Morocco, I was pleased to see that desserts were always made of fruit!  Not fruit in pies or pastries, but as a fruit plate.  I was impressed that whole fruits such as oranges, bananas, apples, and grapes were brought out to end the meal.  Wow!  Impressive. 

I Hate to Exercise!!!

Sound familiar?  Have you heard that before? or Are you the one who is shouting this?  All the excuses can be pinpointed to one source, “Internal Motivators”.

What are Internal Motivators? Internal is defined as “situated inside”.   By inside, I mean within your mind.  I often communicate with my clients that in order to achieve a goal, that goal has to be owned by you.  You have to want it not just for one day but throughout the entire goal achieving process.  My role in goal setting, as a personal trainer, is to help with the process of setting realistic goals followed by mastering those goals and then reaching  for the next goal on the ladder of success.  I remember when my late husband would lovingly communicate with me that my breakfast consisting of a diet coke and M&M’s was not good by any means for any reason.  I didn’t care.  My breakfast tasted so yummy.  My “Ah Hah” moment took place when I saw myself in the mirror and thought, “Oh My Head!  Is that really you standing in the mirror?  You say you want to lose weight and get in shape, but look at you.  What caused you to be in such a state?”  As I stood there disgusted with what I’ve let myself turn into, I did a quick inventory of what led to this.  I realized that my actions did not line up with my wants.  I had started each day with failure.  I quickly spiraled further away from what I wanted to be.  I decided at that moment to begin my day with success and strive to be successful in everything I did throughout the day!  I don’t drink diet colas and eat M&M’s for breakfast any more.  I know both still taste delicious.    

Motivator is an incentive, a move to action, and is always positive.  This is why I urge my clients to set small goals while focusing on the big picture.  Again, my job is to guide my clients in setting realistic goals.  If these are not achieved, I ask my clients to ponder why not?  What can they change to meet those goals?  Most importantly, I ask, “Are you really going to change to meet those goals?”  Forgiveness is an imperative part in goal setting.  For example, if you miss a workout on Monday that doesn’t mean your whole week is shot.  Forgive yourself! Forget it! Start over!  You get a new chance!  Tomorrow…

 Internal Motivators: 

Stop thinking of exercise as a chore.  Think of the small achievable goals.  Celebrate the goals you have accomplished.  Success is a pleasant experience.

Exercise can be a pleasant experience.  Do something you like.  Take a brisk walk or run with the dog.  Play with your kids at the park.  Listen to audible books on your iPod while walking or ellipticalling or treadmilling.  Go dancing.  Hire a personal trainer, like me, who encourages and motivates you to attain.

Plan how to fit exercise into already busy schedule such as make it an appointment in your calendar.  Exercise while watching TV.  Make commercials useful, do crunches, push ups, leg raises, etc. during commercials.  Park in a space further away from the office building door, grocery store, mall and so on.

Recognize that exercise isn’t just learning how to use your body to perform a swing or swim a lap, it also entails learning how to use your mind to drive yourself into action and continue to equate yourself as someone whose identity is connected with exercise.

No Excuses!  Just Results!

Top 10 Tidbits to Tiny

Making tiny changes can make an enormous difference
By Lisa Hines
 

Weight control is all about making small changes that can empower you for life.  As you integrate these tiny modifications into your daily routine, you will begin to see how they can add up weight loss. Here are 10 Tidbits to help you to tiny:

1. Asses your eating habits. Are you a late night eater, nibbler while cooking, finisher what’s not eaten at the table, grazer throughout the day?  Identify a few behaviors you can change one step at a time which will result in big calorie cutbacks.

2. If you fail to plan, plan to fail. This old cliché definitely stands true even to your healthy eating habits.  Plan a strategy for your meals and snacks. Pack healthy snacks for the times of day that you know you are typically hungry and can easily drift from your eating plan.

3. Shop with a full tummy. It's a recipe for disaster grocery shopping while hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your kitchen. 

4. Eat regular meals. Determine the frequency of your meals that works best in your life.  Regular meals help prevent bingeing.

5. Prevent mindless eating by sitting down at a table and from a plate.  Consuming food from packages or while standing becomes mechanical, usually eating more than intended.  Enjoy your meals!

6. Serve food onto individual plates.  Food serving bowls on the table plead to be eaten only overcome by incredible will power. It takes about 20 minutes for your mind to get the signal from your stomach that you are full.

7. Eat slowly, chew every bite, and relish the taste of the food.  Rest your eating utensil between bites and drinking plenty of water with your meals.

8. Don't eat after dinner. This is one of the biggest contributions to adding calories.  Satisfy your hunger with a non-caloric beverage or a piece of hard candy. Brushing your teeth after dinner can help reduce the temptation to eat again.

9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates, fat and protein.

10. It’s the most important meal of the day.  After a long night's rest, your body needs the fuel to get your metabolism and energy revved up.

CAUTION!

Women are Amazing!

Here are some examples of women achieving success with Female & Fit:

• Akila, Hope, Rhonda &Shamia finish their first 5K race.
• Akila began her first personal training sessions and is well on her way to becoming more fit. 
• Margaret is conquering her battle with muscle control years after a major surgery.
• Shital has lost 9 pounds and a dress size.  Her close family has noticed her weight loss.
• Rachel has lost 7 pounds and people are noticing her new beautiful figure.
• Luiza has gained energy and feels strong.
• Nancy & Mary are considered elderly women but act as if they were 10-20 years younger with lots of energy and a new outlook on exercising.
• Nicole is very goal oriented and determined to reach her goals by her milestone birthday coming soon.

• MC is returning to fitness, loving it and kicking butt!

I am truly proud of all these women.  I love each and everyone of you.

~Lisa