each exercise is 1-minute
6) Plank Hold
6) Plank Hold
I have so many clients who have achieved many awesome accomplishments. These four stories demonstrate that no matter what point you start from, you can make positive changes to your body.
The #1 reason for each one of their successes is CONSISTENCY! There is nothing more important to achieving a weight loss or fitness goal than consistency. Every one of the photos below is a client of mine and they all have been with me for over a year (and I know they plan to stay with me forever!)
Here are 4 success stories I’d like to highlight for you:
Karin. Never a runner. In fact, here is a comment from Karin “ Thank you, Jill! I was out this morning in the freezing sleet thinking about my first race one year ago. I had never run in my life and used to hide behind the backstop when we had to run a mile in high school. It’s been life changing.”
Kelly : Super Marathon MOM! A career mom of two kids, she has completed over 24 marathons and continues to train for more! She is very consistent with her workouts every week. Waking up and running at 5am is not unusual for her. Kelly fits it in even with her busy schedule.
“Exercise and Diet is the right answer” says Greg, who has lost over 25lbs and has adopted a mostly Vegan diet in addition to his weekly running and strength workouts.
Dawn, another SUPERMOM! A career mom with two young daughters set a goal to lose 40lbs by her 40th birthday and she did it. In fact, it is almost a year later and she has kept the weight off. A clean diet and consistent workouts did it for her and it can for you, too!
I hope you are having an excellent week! Just a little tip and advice before the upcoming weekend. Do you ever notice how you can eat really healthy all week and if you eat the wrong foods over the weekend, you quickly gain back 3-5 pounds?! Its very easy to do. Suddenly, its the weekend and we allow ourselves a drink, an extra helping of food, not so healthy happy hour food, etc…
So here are 3 quick tips on how to avoid a diet disaster this weekend.
Healthy meals and meal planning are available in my Blast Fat Fast book. Order it by clicking here
One of my favorite fitness tips from expert, Dave Gleason: YOU are not a victim of your metabolism. YOU create it! Of course there are certain individuals that have genetic disfuction of certain metabolic processes... However that is not a valid excuse for most of us. Try taking in most of your Calories before 3 pm. One of the biggest mistakes people make is consuming most of their Calories from dinner...until bed time. Time to turn up the heat and turn on your metabolism. No Excuses!
Diets really do not work. Why? How many times have you been “on” a diet and then “off” a diet. Diet is not an “on” or “off” thing, you truly need to eat well 80% of the time (every meal every day). Allow yourself a cheat meal here and there, but not an entire cheat day or cheat week! If you stick to eating clean 80% of the time, you will find that you don’t miss those unhealty foods and when you do allow yourself a treat, you won’t sabotage all your efforts. Read the list below for the reasons why you should FIRE YOUR DIET!
When is comes to eating, here is the best tip: Eat whole foods, as little processed items as possible. If you can’t pronounce a food ingredient, don’t eat it. Get Organic when possible. Drink water not sugar added juices and soda. Eat til full, eat when hungry. Regardless of what diet program, none does processed garbage.
*Top 10 Reasons to Fire Your Diet!* (by Joe Kasper, www.fireyourdiet.com)
1.Diets make you *fat*!
2. Diets have been proven to cause health problems!
3. Diets give you a false sense of health security!
4. Diets cause mood swings and misery!
5. Diets are a temporary relief of a permanent problem!
6. Diets drain you of your physical energy!
7. Diets deprive you of needed nutrients!
8. Diets make your hormones go haywire!
9. Diets are a band-aid, never a solution!
10. Diets destroy your self-esteem!
Sharing with you today 3 recipes directly from my book Blast Fat Fast. These are simple and high protein meals that won’t leave you with the belly bloat.
Breakfast: Sausage and Egg Scramble
2 ounces chicken sausage
salt and pepper to taste
2 medium eggs
1 ounce part skim mozzarella cheese, shredded
1/4 cup salsa
-Saute the chicken sausage and season with salt and pepper. Add the eggs and scramble. Top with cheese and salsa. Serve with fresh fruit.
Lunch: Greek Pocket Sandwich
1/4 cup feta cheese
1/2 cup shredded romaine lettuce
2 tbsp. each minced onion, celery and grated carrot
1 whole grain pita
-combine and place all ingredients inside the pita pocket. Sprinkle with olive oil and lemon juice
Dinner: Roasted Pesto Pork
4 ounces pork tenderloin
1 tbsp. pesto sauce
3/4 cup whole wheat couscous
1 medium zucchini
2 tsp olive oil
-bake pork 30-40 minutes at 375 degrees. Coat pork with pesto sauce. Saute zucchini in olive oil until tender and lightly browned. Serve pork and zucchini on cooked couscous.