Super Shital

My name is Shital Desai and I’ve been training with Lisa 2-3 times a week since September 2011. I had reached my heaviest weight ever at that time and was not very motivated to eat right or exercise. Lisa really helped turn around my nutrition and fitness regimen, and I have lost 15 lbs so far! More importantly I feel healthier, stronger and happier since beginning my personal training sessions with Lisa.
When I initially met with Lisa before beginning my training, we went over my goals for fitness, weight and nutrition. She encouraged me to start an online nutrition log which she (still) keeps a close eye on. We meet for training 2-3 times a week, where she works with me on an individual basis –I HATE exercising, but LOVE meeting with Lisa, as she makes these training sessions fun and interactive. Every session is different, with new equipment and techniques being incorporated, so I never get bored. I always feel a strong sense of achievement at the end of each session, as she does push you to do your best. She also holds me accountable to exercise on my own, maintain healthy nutrition and generally lead an active lifestyle, without being condescending or judgmental at all. She will do this during face to face visits, text messages, email, online chat and phone calls! I’m really lucky to have found her as she’s been a truly positive influence on my health and fitness!

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!

7 Strategies to Bust Through Thanksgiving Dinner

During the holidays, are you planning to stick even more strictly to your diet? Or, will you abandon your usual healthy ways and head into the new year with a sense of guilt  and extra pounds?

Lets take the middle road together: Enjoy your most coveted seasonal sweets and cuisine in moderation.  Make a few adjustments along the way to heed to the indulgences. Read on for strategies that will make it easy.

Strategy #1:

The Thanksgiving feast is usually the most laden calorie meal during the holidays. But by merely making a change here and there while whipping up those traditional dishes, even this meal can pass as healthy. Choose Preparation Methods that are definitely lower in fat than others.

"Many people don't realize it, but the Thanksgiving table is actually filled with healthy foods. The problem is often how we prepare them," says Karen Ansel, RD, American Dietetic Association spokeswoman. Don’t load them up with butter, cream and gravy. If you want to add those extras, try the fat free, low fat alternative to the heavy stuff.  Don’t want to make you heavy either.

Strategy #2:

If you're eating at someone else's house and have no idea what went into those Thanksgiving favorites your best bet is to help yourself to spoon half size servings. The key is Portion Control  to make sure you don’t eat too much.

Strategy #3:

Don't just look at your plate, EXERCISE!
The holidays are busy so planning is also important so that physical activity doesn't take a back seat. "Staying physically active reinforces your commitment to healthy living so you won't feel as tempted to overindulge," Ansel says.

Strategy #4:

Celebrate the holidays without involving food. Take walks to gather nature to make a table center piece or wreath. There are lots of ways to enhance your holiday celebration without making it all about the food.

Strategy #5:

Avoid everyday hors d’oeuvres and appetizers.  Feast sparingly on “only for Thanksgiving” foods. "Focus on the foods you can only get at Thanksgiving, rather than things you can get all year round," Ansel says. This way, you can still enjoy your favorite holiday-themed foods while keeping calories under control.

Strategy #6:

Fill up on protein and vegetables first.  It takes 3,500 calories to gain a pound.  Chances are that you will not eat that much in one meal, but could possibly in one day. 

Strategy #7:

Listen to Your Body

Listen to your body and you'll know when to say when. Ask yourself during a meal before you eat seconds, “Am I full?”  If the answer is no, drink a glass of water and join in conversations.  After a few minutes, you may realize that in fact, you were full.  Also, slow down your chewing.  No gulping please, that’s just rude. 

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!

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