The secret to weight loss

“I’ll just work out later.”

It’s a common phrase heard around the lunch table. You can eat whatever you want as long as you go to the gym later, right? Wrong.

This is actually a very backwards way at looking at your nutrition. The truth is that you can’t out train a bad diet. It’s true that by working out you’re helping your body burn extra calories that were consumed throughout the day in order to speed up weight loss, but by eating right to begin with, you’re going to get faster and better results.

Start thinking about your nutrition as 80 percent of the battle.

Running on the treadmill will not reverse the fact you just had a burrito the size of an infant. When you go to the gas station, you only fill up your car with the amount it needs to get to a full tank, right? You would never sit there squeezing the pump with gas overflowing down your car. Your body is the exact same way. Eat what you need to “fuel up” and save the rest for later.

In reality, losing weight is a math equation. If everything about losing weight confuses you, I want you to walk away with one thought: eat a little less, move a little more.

That’s it, that’s the big secret to weight loss.

Creating a deficit of calories will in fact make your body drop those stubborn pounds. One pound is 3,500 calories. How do you burn 3,500 calories? Again, eat less and move more.

Everyday, consume a little less calories than you have been and work out. That will ensure that you are taking in fewer calories and burning an extra 500 calories a day. Multiply that by seven and you have a pound a week.

It’s the best start.

Killer legs!

I’m competing Friday at Masters Nationals for synchronized swimming.

I’m terrified.

All through high school, my team and I were lucky to be quite competitive and got to see most of the country. I’m positive this is where my love for working out stemmed from. If you lined up most synchronized swimmers you’d find one thing in common, great legs! In honor of my favorite sport, I have put together a list of my favorite leg exercises, none of which require a gym membership.

Single leg bridge: Lie on your back with one leg bent and the other straight, slowly lift your hips in line with your knee, and lower them back to the floor. Do this for about one minute and switch legs. Your buns will burn!
Single leg lunge: My all time favorite exercise that will keep you sore for days! (In a good way) Standing with your back a foot or two in front of a bench, chair, or couch, rest one leg on the surface behind you, rest your hand son your hips and lunge down slowly and back up again. Remember to have a wide enough stance so when you lunge down, your knee doesn’t go over your foot. What I always tell my clients is, when you do a lunge always think of your body going straight down, never hunching over or coming forward. Everything from the hips bones up is straight and tight. Perform about 20 repetitions on each leg, repeat 3 times.
Step-up: standing in front of a step, stair, or bench, place one foot on the surface and using only that one leg’s power, step up. As you get better and stronger, instead of stepping all the way back down; just lightly tap a toe on the ground below. This gets the best spot, right where your thigh ends, and the behind begins! Perform about 20 repetitions on each leg, repeat 3 times.
Wall sit: Now this will really hit the tops of your thighs, the quadriceps. Stand against a wall with your feet out about a foot or two, lean back so everything from you hips to head is back against the wall and bend your legs so your knees are directly over your feet, hold as long as you can.
Plie squat: Standing with your feet a little bit wider than shoulder width, turn your toes to a 45 degree angle. Slowly squat down and back up again, repeat 15-20 times. To make it more challenging, for every three squats, squat down and jump back up.
Squat jump: last but certainly not the least, this mixes cardio with strength training and is a total killer! Squat down and using your heels to press through the groud, leap up as high as you can. The goal is to get higher and higher and deeper in the squat. Do this for about 45-60 seconds.
These are just some of the great leg and butt toning exercises I do with my team as well as with my clients. It proves you don’t need heavy weights or gadgets to train your body, use your own body weight and get creative! Have fun!

Medicine balls

I’m an advocate for home workouts. As someone who works from 5 a.m. to 10 p.m. most days, it’s hard to convince myself to get to the gym after a long day. Not to mention the fact that it’s free to work out at home! Most times, I workout in my living room and can confidently say I can do pretty much the same thing as I can do in a gym. The great thing about working out in your home is you can watch you most guilty pleasure at the same time! Just kidding, but that is an added bonus. You only need a few key things, some free weights, a stable surface to rest your leg on (see last week’s article), some resistance bands, and a medicine ball. In honor of the medicine ball, here is a great home workout using one 8-12 lb ball.

Weighted crunches: Lay on your back, legs up at 12 o’clock, hold the medicine ball in your hands and press up trying to reach the ball to the tips of your toes. Do this for 30-50 seconds.

One arm push-up: Perform a push up with one hand up on the medicine ball while the other is on the floor. Right away you’ll feel only one side of your chest performing the exercise, do 12-15 reps and switch sides.

Weighted one leg lunge: Performing the one leg lunge (one leg up on a surface behind you), lunge down and lift the medicine ball over your head as you go down. This will add extra weight as you lunge down, right away you’ll feel your heart rate start to go up. Do 12-15 reps and switch sides.

Squat jump and throw: Perform a squat, as you squat down, jump up as high as you can using all of your power. After you get used to this motion, add the medicine ball and toss the ball up as you jump, and catch it on the way back down.

Walking lunges: Walking in a straight line, lunge down and hold for a second; stand back up and repeat. The whole time, make sure to have the medicine ball in your hands above your head. Doing this will add weight to your lunge and raise your heart rate. Be sure to squeeze your stomach nice a tight, doing this will help prevent a back injury.

Medicine balls are fabulous, they don’t cost very much and because you can hold them so comfortably, you have a wide range of motion and variety of exercises that can tone your whole body.

Today

My boot camp class working their hammies!

This morning, as all MWF mornings I wake up at 5am to instruct my boot camp class which takes place 6-7am or 7-8am. And also on said mornings, I have to wake up that early to give my body a chance to actually try to function. Wednesday mornings I watch the episode of Glee that aired the night before, Mondays are Bridezilla mornings, and Fridays….oh Fridays are the best! They are my real housewives mornings. Also on these days I have to make something to eat which will keep me full until about 12 or so. Today especially because I had a client at 8:30 and class until 11:45. Ick. So for breakfast I had three of these apple sized whole wheat frozen pancakes (230 cals) from Trader Joes with a small amount of natural peanut butter spread on top. It actually kept me full the whole time, which in my world is no short of a miracle.

In other news, I’ve been trying to cut down on carbs. Nothing crazy, just more in control of which types of foods I’m eating. And also, anyone who wants to try to tell me veggies = carbs can go take a hike. That is pure crap. When all I eat is protein and veggies, I turn into a monster. That said, i’m aallowing 120g a day from carbs. That’s roughly about 500 cal or so. I still count fruit but will not count vegtables.

Training my client this morning with a TRX. This is one of my favorite ways to train. There’s no way you come out of a TRX workout not completly sweaty and shaking. This is something you can do anywhere which is also something I love. Squat to row, which is seen here is great for the butt and back!

Tuesday: cancellations, sessions, sweat, and soreness

Oh man am i sore! Friday I did back to back legs: leg press, one leg lunges, one leg dead lifts, etc and oh man is my butt sore! I’m still trying to stretch it out. It doesn’t look like I’ll be able to go to the gym today so I attached my TRX to my door and did a home workout. I had a client today, and I killed him with a few circuits at the park.

Today I’m focusing on less sugar and more protein. For breakfast I had some salmon, veggies, and a sweet potato. A snack was a banana and some peanut butter. mmm. I can’t wait for lunch because I got this amazing cilanto salad dressing from trader joe’s and I can’t wait to try it out. And at some point today, I hope I can get in some time for gossip girl!

Sunday was kind of a mess, i had cancellations and rescheduling up and down everywhere. I’m in the workings of writing a cancellation contract, mostly so I don’t have to wake up early on a Sunday when I don’t have to. I promised Ryan, my boyfriend, no working on Sundays but so far that’s not really working out.

Later today I have to train my swim team which is always fun. They’re up for anything and let me do what ever crazy idea that comes to mind. Wish me luck with getting through today and not having to take a nap *crosses fingers*.

TGI Friday

This morning I had to instruct my 6 am and 7 am boot camp classes, and after 4 hours of sleep I crashed the second I was home. Every other Friday my boyfriend and I have a deal where we spend the day watching Jersey Shore or something else that rots our brain. He has every other Friday off, but I still have clients tonight. Friday is a very popular day to get in an extra calorie burning sesh before the weekend.

One session that I have tonight is a private boot camp. It’s nice to be able to still do the circuit style as a personal training session. I have two women who meet me at the park across the street and we usually have to coordinate based on their kids soccer schedules, look into my future?

As for now, I put a HUGE mix of carrots, squash, asparagus, and green beans in the oven roasting, with a kiss of olive oil of course! Yum! I might also make some eggs because I plan on going to the gym once Snooki and Pauly D are done hanging out at my house.

My clients for today.

Today, surprisinly I don’t have a single client. Some are sick, out of town, or just busy. All that’s left for me to do is go to practice (I coach synchronized swimming) and train my girls there. I basically take what I would do in one of my boot camp classes and apply it at practice. We use TRX and other helpful tools. Mostly for my girls, I’d like to strengthen their back and chest since synchronized swimmers frequently have to push, pull, or kick someone out of the water as well as themselves.

I may or may not have slept in too late!

Do you ever have one of those really deep, hard sleeps? That was me this morning. Dead to the world. Nothing short of a slap in the face or my apartment being on fire could have forced me out of bed. So what did I do? I did the thing the most responsible adult would do, I set my alarm for later and turned on a DVD of the OC (4th season, I can say much much better without “Marissa”!)

This did, however, prevent me from making anything for breakfast. I hate going without breakfast. I’m like a bear waking from hibernation, STARVING the second my feet hit the cold floor in the morning. So I settled for a green tea and a hummus plate from starbucks. Not too shabby. The whole thing ended up being 250 calories and a significant amount of protein.

And that’s another thing. What happened to my coffee addiction?! Seriously. I’m so confused with my body. Ever since Gilmore Girls aired in 1999, there has been a sick obsession with me and coffee. Mugs were not ordinary sizes, they usually were confused with soup bowls. I was like an addict with him habit “DON’T TOUCH MY MUG!” (Ugh, who ever thought roommates were a good idea ANYWAY). Lately though, it’s left me shakey and uncomfortable. Why why, god, why me?! Why do bad things happen to good people?!

Instead, I have a daily obsession with green tea. Apparently it makes you skinny and never age. Hey, I’ll take it.