Tag Archives | fitness tips

Successful Weight Loss- Don’t Put The Horse Before The Cart

As you can imagine, when a new client calls me to inquire about personal training, the first thing they always say is “I need help to lose weight”. Of course this makes sense, as weight loss is the most common reason people hire a trainer. But for once, just once, I’d love to hear someone say “I need help because I need to exercise and eat better”. Too many of us, too many of my clients, obsess constantly about losing weight, and yet have not put enough thought into what needs to be done first- exercising and eating well. When people only care about losing weight, and not about being healthy, they are putting the horse before the cart. In […]

Continue Reading

Diets don’t work! They make you fatter

In one of the most comprehensive and rigorous analysis of 31 long term diet research studies, UCLA researchers undenyingly concluded that diets don’t work. While diets may help you lose 5 to 10% of your weight initially, this comprehensive analysis showed that most people gain all of their weight back AND MORE within several years. Furthermore, the UCLA study concluded: Most people would’ve been better off not dieting at all. Their weight would’ve remained the same, and their bodies would not have suffered from the rapid weight loss and weight gain. Although this study paints a terrible picture of dieting, the actual effectiveness of diets is probably much worse, as many of the diet studies examined biased the diets to […]

Continue Reading

Journaling Your Way to a Healthy Holiday

Staying on track with exercise and healthy nutrition is always a challenge. But, it can be an even greater challenge during the holidays. We often lose track of our priorities- putting shopping, cleaning, socializing and work ahead of our health. By The New Year, we are left feeling sluggish and overfull. However, all is not written in stone! We can make this a Holiday Season where we keep our healthy promises to ourselves and still enjoy the festivities. One sure fire way is journaling. Now, I don’t mean the deep, reflective journals some may keep to record thoughts and feelings. I mean a simple, no fuss, exercise and nutrition journal that can keep us accountable and conscious about our health. […]

Continue Reading

Ditch The Candy Dish

In speaking with my clients trying to lose weight, it’s amazing how many of them work in offices where it’s standard fare to have an “Office Candy Dish”. Or, they keep dishes of candy in their homes for the “Unexpected Guest”. Through their food logs, I have found that some of my clients may be taking in 300-400 calories (or more!) from dipping into the candy dish throughout the day. You cannot lose weight taking in this amount of refined sugar! Worst of all, this is unconscious eating; unecessary, unsatisfying, numbing, habitual. This is dangerous territory for all of us, as many recent research studies have shown. Happily, these studies have also shown that there are some small steps you […]

Continue Reading

Your New Year’s Resolutions: Unrealistic Expectations Sabotage Success

This is the time of year when most of us reflect back on the past year and set goals for ourselves for the upcoming year. Many of these goals involve getting healthier-and that also means losing weight for a vast majority- especially after the mind numbing, overeating holiday season we have just experienced. New Year’s Resolutions have become somewhat of a joke- as research has shown that within 6 weeks, most of us have forgotten and forgone any attempts at sticking to our resolutions. One reason that we dump our resolutions so quickly is that we often make resolutions that are too binding, strict or impossible to keep, all based on unrealistic expectations of ourselves. So- how do we set […]

Continue Reading

Holiday Health and Wellness Tips

The holidays can be a stressful time if you are in the midst of an exercise and wellness regimen. We feel guilty if we indulge in food and drink at holiday parties, and exercise time can be pushed aside to squeeze in shopping and social obligations. Three small and simple tips may help you get through the season without too much guilt or too much straying from your wellness program. Something is better than nothing. If you find that you are busier than usual, you may not have time for your full daily workout. (Are you really busy- or is this just an excuse?) Do something anyway- even if it is only a few abdominal exercises or 15 minutes on […]

Continue Reading

Women in The Corporate World- Have you sacrificed your health for your work?

It is not a cliche to say that women may have a harder time than men trying to balance all aspects of their lives- work, play, friends and family- something has to give when we are trying to fit all of these things into our day. Women traditionally play a greater role in the running of the household than many men, and once you add on a full time job, a woman often feels stressed and overwhelmed by trying to do it all. And, of course, the guilt of remaining “a good mom and caretaker” does not allow women to let go of family responsibilities. But there is even one more complication to this equation- what about the woman herself? […]

Continue Reading

Creating Self Contracts and Motivational Lists-Your words are powerful!

In past blogs, I’ve talked about the importance of having concrete, realistic goals to help you stay focused and motivated. I’m sure all of you keep these goals and dreams in your mind, and resurrect these thoughts as you search for motivation. But, keeping your dreams and goals alive only in your mind may not be enough to keep you on track, as our internal self dialogue of negative thoughts and feelings can often override the positive nature of our dreams and goals. Instead of just thinking about your goals, why not put these goals and dreams into words? Concrete writings that you can see and read over and over when you need the motivation! A client of mine recently […]

Continue Reading

There is NO finish line

Goal setting. It is one of the first things we learn in “personal training school”. We’ve been told, “Make sure all your clients have short term and long term goals”. We’ve been taught that, without them, a client cannot be successful. While I agree to some extent- I am beginning to rethink this over focus on goal setting- can it lead to feelings of failure if a goal is not achieved? What happens once you achieve “Your Goal”? Do you set another one? Or do you lay back and bask in the glory of achievement? Recently, I saw a great tag line at my local gym- “There is no finish line”. I loved that saying! It put lots of things […]

Continue Reading