Food, Health

How Garlic Can Help With Weight Loss

Too much garlic may give you bad breath, but its myriad of health benefits far outweigh those smelly side effects — not to mention the possible vampire protection you’ll have. But vampire jokes aside, research has found garlic to be effective in preventing and treating high blood pressure, reducing risks of dementia and heart attack, and successfully killing tumors and cancer cells. But another positive health benefit to garlic is that it may help you reach your weight loss goals too.

Can Garlic Help You Lose Weight?

Grown in abundance, inexpensive to buy, and easy to find in grocery stores (usually in the same aisle as potatoes and onions) it’s not difficult to add more of the bulb to your healthy diet. My mother-in-law talks about a time in England when garlic was seen as an exotic food from the east, and thus difficult to find everywhere. But lucky for you and me, garlic is now readily available via Amazon too.

I’m sure by this point you are asking, “That’s great that it’s so easy to find and fit into my diet, but get to the point Sunny… How does garlic ACTUALLY help you lose weight?”

Well, Garlic won’t help you drop 10 lbs overnight, but it does provide you with health benefits that aid with the steps you are already taking to lose weight (hello healthy diet and exercise!)

In fact, here are 5 different ways in which garlic can aid in losing those extra pounds and even help you maintain a healthy body weight. Continue reading “How Garlic Can Help With Weight Loss”

Informational

Freedom From The Norm: How An Online Trainer And Coach Works

Online-Fitness-TrainerSome people just don’t like working with a personal trainer. They may like the idea of having someone to consult with, or the added motivation a trainer provides, but they’re just not into making or keeping tight one hour appointments at the gym or having someone yell— “gimme just 1 more rep!” —into their ear.

I don’t blame them. I’m a certified personal trainer, and even I don’t like forcing my clients into a rigid schedule, where they dread coming to see me.

Like my clients, I much prefer a flexible schedule. This is why all of my packages are offered online. Many of my clients are busy professionals, some with kids, some without. Time is precious to them and they don’t always have the luxury of dropping into workout classes at a set time.

How Online Strength & Nutrition Guideance Works

  • I provide you with a series of online questionnaires
  • You fill out the online forms and send back to me
  • I obtain all the necessary information I need (such as your goals, weight, height, fitness level, stress levels, fitness and nutritional likes, dislikes, allergies, injuries, concerns, etc.)
  • I create a customized personal training program and macronutrient focused meal plan for you

Strength and Conditioning

What most people need is a customized plan that gives detailed information on what exercises to do, on what days. Sometimes exercises will include machines or weight resistance, other times it may be body weight exercises or plyometrics. Everything fits together to target your specific goals and keep your body on your toes.

Don’t know how to use the equipment at your gym properly? No problem, I send you videos, photos and descriptions if that’s an issue. All workout plans keep in mind your fitness level, load, intensity, frequency and the various equipment you may or may not have available to you. There is no one-size-fits-all approach to these plans. Everything is tailored to your needs.

Nutritional Counseling

My clients aren’t into fad diets, instead they want to eat real food, with the correct portion sizes for their activity needs and fitness levels, while losing body fat and gaining muscle in all the right places. I calculate your macros, and give you a workable schedule of suggested meals and recipes that fit those macros (that’s the hardest part for most people) and fit your daily life. Continue reading “Freedom From The Norm: How An Online Trainer And Coach Works”

Uncategorized

Maximizing Weight Loss Goals

Progress-weightlossMeet my client Ali. She has been following my online coaching plan for the last two and a half months, and I am so happy to be working with her. She follows my strength and conditioning program to a T, and also eats according to her Macros (I calculate her macro-nutrient intake based on her goals and provide her with a flexible monthly meal plan).  In the past couple of months we have been working on body re-composition and muscle gain. She has experienced some weight loss, even though our focus has been on eating more and putting on muscle. Losing inches and body fat have been nice byproducts of the muscles she has been adding to her frame.

She is looking great, and from her feedback, she is enjoying the process. She definitely eats way more than she used to, and is only doing one day of cardio (I have her doing just 25 minutes) and weight training 3 times a week (she was working out about 6 times a week before working with me).

The nice thing about working with Ali is that she really pays attention to good form and follows the meal plan properly. She has cut out processed sugar and also trusts me enough to not want drastic dieting measures to just lose pounds. I could have had her drop pounds very quickly, but I didn’t want her to be miserable and skinny fat. Muscle definition helps build curves in the right places, and I wanted to give Ali the tools to live a healthier lifestyle in the long run. I wanted her to gain muscle so that she could burn fat even at rest, and I wanted her to be able to eat real food, full of nutrients and vitamins.

I find that a person has to be mentally ready to follow a healthier lifestyle plan. Most often people want to lose weight fast, and don’t actually want to put in the time for preparing healthy meals or don’t want to cut out some of the excess in their lives. They want the process to be easy, and unless they truly come to terms with some of the work that a healthy lifestyle entails, it is hard to see the kind of success that Ali is getting after 2 months. Losing weight and gaining muscle is not complicated, it just depends on how much you are willing to put into it. I can promise you, I give my one hundred percent to make the plan customized to your needs and easy to follow, but you have to be the one who wants it bad enough to put in the work.

Once you decide you want it, the sky is the limit!

If you need some time to get used to the idea of working for a stronger, healthier body, take a little bit of time to digest the following “Ways to maximize health and fitness goals” that I ask from all of my clients:

Continue reading “Maximizing Weight Loss Goals”

Uncategorized

The Answer to Losing Weight

Losing_WeightOne of the most common phrases I hear is “I want to lose weight”. The answer I want to give back is usually quite long and drawn out, so I thought I would write a short response here and let everyone know that the phrase I’d really like to hear instead is “I want to lose Body Fat”. People new to fitness would presume that those two phrases are one and the same, but today I would like to make a big stink about how losing weight is nothing the same as losing body fat! I’d shout it from rooftops if I could (or in the case of today’s photo, from the high steps of Spain’s ancient forts) but alas shouting it into the blog world will have to suffice.

When someone says that they want to lose weight, it is in actuality a very vague goal. They get so focused on seeing that number on the scale drop that they start cutting calories and loading up on the cardio. They don’t think about the fact that they are probably losing muscle mass, water or stored glycogen and even metabolic waste first before they actually start losing a substantial amount of body fat.

Don’t focus on that Scale

Everyone says it, “Muscle weighs more than fat” but that’s actually not true.

5 lbs of muscle and 5 lbs of fat are both equal in weight, it’s just that fat takes up more room in your body. Fat is all fluffy and gooey and free form, while each muscle comes in a set shape that takes up less space and feels hard to the touch. That is why you can see dimpling below the surface of the skin when there is more fatty tissue present than muscle.

In reality, a 135lb person who has more muscle and a lower body fat percentage can look leaner and thinner than a 135lb person with a higher body fat percentage.

muscle_vs_fat

The Real Answer to Losing Weight Continue reading “The Answer to Losing Weight”

Food

3 Steps to Carb Backloading

PumpkinProteinMuffins

I often preach about the dangers of cutting carbohydrates for long periods of time. It’s true, you don’t want to be cutting carbs from your diet on a regular basis as this can lead to muscle loss, hormone disruption, weakness, fatigue, moodiness, bad skin and a plethora of other issues. With that said, I also understand that too much carbs can bring on a look of fluffiness and get stored as excess fat, covering those hard earned muscles. But I hate diets and I also hate calorie restriction, so what’s a person wanting to lean out to do?

The solution is something called carb cycling or carb backloading. Instead of weeks of food deprivation, the focus is on timing your macro nutrients and consuming carbs only after you’ve finished weight training. Consuming large amounts of carbs (particularly the sugary and starchy kind) raises your blood sugar which triggers the release of the hormone insulin to bring your blood sugar levels back down. If you’ve just finished weight training, that’s good, because insulin will take the carbs you’re consuming straight to the muscle cells for rebuilding. At any other time of day, however, insulin will store those carbs as fat.

Manipulating this effect is the key to getting the perfectly lean, muscular, and strong body. I’ll now explain how it works and how I use it in my weight training.
Continue reading “3 Steps to Carb Backloading”