Monday, September 25, 2006

Fire Up Your Fat Stores!

Are you ready for the facts? These are 5 simple tips to help you steer clear of the gimmick's and learn how to lose fat, lose weight and feel better. Here we go:

1. There is no "Magic Bullet"
I know you have heard them all "2 Minute Abs", "Lose 30 lbs in 30 Days", "One Pill A Day Keeps The Pound Away". When a weight loss system seems to good to be true - it probably is! If there was a miracle cure for fat and weight loss, we would not have an Obesity Epidemic in North America. Period. No gimmick or fast fix can replace a regular exercise program and an sensible diet.

2. Chew The Fat!
Eating less fat is making us fatter! People are so afraid to consume any fat that our bodies are losing out on the good fats (yes there are good fats) These include monounsaturated fats (Olive Oil, Sunflower Oil) that are essential to protect our organs and improve heart health. Essential Fatty Acids (Omega 3 & 6 found in Fish, Flax Seeds) improves our immune system and increase our metabolism. Don't be afraid - embrace the fat!

3. Drink Up!
Water is life. Stay hydrated by constantly sipping all day long. The body will become dehydrated long before it signals you to drink. Water is used in ridding the body of waste. By having a cleaner body internally, digestion improves, energy levels increase and fat loss can continue.

4. Eat Whole Foods!
Unprocessed food (fresh fruit and veggies, lean meats, grains) are full of the vitamins, minerals, fibre and antioxidants that nourish the bodies fat burning furnace. Processed foods are not very nutrient dense and are much more easier converted into fat if not used immediately.

5. You Gotta Move
OK, I 've said it before but I will say it again! You have to include exercise (both cardiovascular and strength training) to lose the fat a keep it off! Aim for 3-5 days/week of aerobic activity (at least 30 minutes) and 2-3 days/week of weight training. (Not sure where to begin? Contact me and I would be happy to get you going)

Do you have a hard time taking off the fat (from thighs, butt, abs...the list could go on)? If you are looking for a way to tap into your fat burning furnace?More fat burning tips will be featured in my upcoming book "New Breakthroughs In Female Fat Burning"

Monday, September 18, 2006

Women's Weight Training Myths Busted!

So you think you are going to "bulk up" if you lift weights? You are not alone. Today I am going to debunk some weight training myths and show the women need to build strength!

Myth # 1:
Weight Training Makes You Bulky!

Women do not produce as much testosterone as males do, making it impossible to (naturally) gain huge amounts of muscle mass. Women are also physiologically different than men. Men are typically taller and heavier than women. They have less fat and more muscle mass. What does this mean: men are built to get bigger and women are not. Female bodybuilders spend hours (and I mean hours) a day weight training and following a strict diets to look the way they do.

Myth # 2 Women only need to do cardio. If women do lift weights, they should be very light.

While cardiovascular activity is very important to lose weight and strengthen the heart. It can no replace the benefits that women gain from strength training. Here are just a few perks:

Increased bone strength (decreasing the risk of osteoporosis)
Increased functional strength for daily activities
Higher metabolic rate with the increase in muscle
Improved self esteem and confidence

As for lifting light weights all the time - that is nonsense! Muscle respond to the demands put on them - you have gradually increase your load as the muscle gets used to the Resistance to see results

Stay tuned for more women's training tips in the future!

Are you enjoying the weekly tips?
Is there something that you would love to know about that I am missing?
Have a question? 
Contact me!

Monday, September 11, 2006

Fitness Q & A

Q: I have a pre teen daughter who is 12 and is out of shape. We watch what she eats and have tried to teach her daily about eating healthy. The biological side of the family is genetically obese. She is 103lbs and 4'12". She gets very upset about her stomach, butt and thighs.
1. What are ways to motivate her?
2. Where can I find resources to teach her about portion control?
3. What would be a great workout for her to do at home riding bike, running, walking and how many time a week?

A: I have a question for you: Have you spoken to your family doctor about your concerns? This is an importnat as you want to rule out any medical conditions that may contribute to an unhealthy weight. You may also be able to work with you doctor to help you daughter. To answer your questions....

1 Motivation
It is difficult for people of all ages to stay motivated in a fitness program, here are a few kid-friendly tips
- Find an activity that she likes
- Does she like solo or group activites? Does she like to dance or play soccer? Ask her what she would like to get involved in.
- Get involved - Do activities with your daughter - go for a daily walk or go swimming

2. Portion control and diet
A good website to try is - there is a link especially for kids - you daughter can have fun and learn about proper nutrition. If you are really concerned about her calorie/food intake, see a dietician (it is free, you just need a doctors referral)

3.The workout
You daughter should try and do something active everyday for about 30 minutes - this could be anything from playing in the pool from going for a walk.

Q: I am 50 years old and just beginning an exercise program. I haven't exercised in any way in over 30 years. My question is this...when walking on the treadmill, how fast should I be walking and for how long?

A: The most important factor in determining how long your should walk is - you! How long are you walking now? 10 mins? 20 mins? If you are able to walk for 30 minutes - here is my suggestion: Start with a 5 minute warm up and a slow pace and then work in intervals - walk quickly for 2-3 minutes, then slow your pace of 2-3 minutes. Do this for 15-25 minutes (what ever you are able to do) and then cool down for 5 minutes. Listen to your body - if you are ever short of breath and cannot speak - slow down. By the end of your workout your should feel tired but not exausted.


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