5 pounds

I’d like to share five simple strategies with you for shedding five pounds of fat before the holidays. 

But first let me clear something up. 

Weight loss can be put into two categories.

• The first is a fully concentrated effort. This is where you dedicate yourself to counting every calorie and slaving away in the gym. The pounds come off, but once you relax the regimen your weight goes right back to where it was.
• The second is a combination of simple lifestyle changes. This is where you change a few key factors about what you eat and how you exercise, without making it a fulltime job. This type of weight loss is gradual and permanent, since you are able to maintain it long term.

The five simple strategies below all fall into the lifestyle change category. These strategies may seem ridiculously simple, but do them over an extended period of time and you will see amazing, permanent results. 

Strategy #1: Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain. 

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, “Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences.” 

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly. 

5 pounds

Strategy #2: Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better. 

It’s time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below. 

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you’ll feel more energetic after lunch too. 

Strategy #3: Trade Slow Cardio for Intense Intervals
Doing slow cardio will not give you results. 

In order to really make your workout effective, you need to turn up the intensity. If you love the treadmill, then do a series of sprints throughout your workout. If you’re a swimmer, then push yourself extra hard every other lap. 

Bottom line: Doing slow, easy cardio will not give you the streamline body you want. Only intense intervals will do that for you. Pepper your workout with bouts of intense cardio and watch as the fat starts to disappear. 

Strategy #4: Avoid Sugar 99% Of The Time
Sugar will cause you to gain weight every single time. 

There’s really no way around that simple truth. Sugar is standing between you and your perfect body. If you’re serious about looking and feeling great, then understand that sugar has no place in your diet. 

Bottom line: If you avoid sugar 99% of the time, then you will be on your way to a lean and energetic body. If it’s your birthday or a special holiday, then partake in a small amount of sugar, but make that the exception and not the rule. 

Strategy #5: Exercise With A Professional
When I design your workouts, you know it will be good. 

People who work with a personal trainer get better results than those who attempt to do it on their own. Just look at my clients and their amazing transformations, and you’ll see what I mean. Each workout will push you to your limits, challenge your body and deliver the results you’re looking for. 

Bottom line: All of my clients expect to get the best workout of their lives each and every time they train with me, and my job is to over-deliver. 

Call or email today and I’ll get you started on a program that will get you to the body of your dreams.

5 pounds

www.placentiapersonaltraining.com

www.placentiafitness.biotrust.com

Stubborn Fat Blues

Every year at about this time frustrated people around the globe look in the mirror and realize that their waist is larger, hips are wider, and their New Year’s resolve has fizzled. 

So what do you do about the stubborn and seemingly permanent fat? 

Sink into a depression? 

Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues. 

How do you know if you have the Stubborn Fat Blues?

• Your pants are tighter today than they were a year ago
• You’ve tried to lose weight only to fail.
• You feel trapped.
• You’re close to giving up on yourself.

If you can relate to any of the above statements then you have the Stubborn Fat Blues—quite an unpleasant condition to have. 

Fortunately, there is a cure. 

Stubborn fat Blues

It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything. 

You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative. 

The more you think about how unhappy you are, the unhappier you will become. 

Makes sense, right? 

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues: 

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight—and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight—it takes months of dedication. It’s no wonder so many people simply give up. 

Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable. 

2. Use a trigger. 
How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure—they are total momentum killers. 

Here’s what I want you to do. Whenever a negative thought enters your mind instantly do the following:

• Breathe out and squeeze your abs for 5 seconds – 3 times
• Throw away any junk food within arms reach
• Plan to exercise that day

Make negative thoughts a trigger to take positive action toward your goal—the results will amaze you. 

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are. 

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but I’m serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image. 

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure. 

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results. 

The best way to ensure that your motivation stays strong—and that your goal is met—is to get on a fitness program that actually works. If you need help finding the right program for you – I can help. 

Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple. 

Contact me today for a consultation and to learn more about the different fitness programs available to you.

 
Stubborn fat blues

Then you can say goodbye to the Stubborn Fat Blue forever!

www.placentiapersonaltraining.com

www.placentiafitness.biotrust.com