Summer is only 13 weeks away!!
February 20, 2011 by Deb · Leave a Comment
New Year’s resolutions have come and gone, and Summer is just 13 SHORT weeks away………….. This means we have just 13 weeks to really hone in our nutrition and training programs to hit Summer in peak swimsuit condition….Yikes!!!
It can’t be done by dieting alone. And as a matter of fact, DIETING Sucks! I’ve been there. Where its crunch time, where we’ve put off doing what’s needed to drop enough fat to look good before hitting the lakes for the Summer, or simply put those few extra pounds on from not being as active over our lovely Winter months.
Nothing is more stressful than being just a few weeks away from vacation or Summer and realizing you have not reached your desired weight-loss goals. So, I normally start 12-14 weeks out. And rather go on an extreme DIET (which I never do……because they don’t work), I alter my food program…..change things up a bit, eat healthier, workout HARDER… and throw in cardio-intervals as necessary.
One of my FAVORITE non-diet snacks for my sugar tooth is cottage cheese mixed with Greek yogurt and a few shredded almonds thrown on top. The cottage cheese absorbs the flavor of the yogurt, the almonds add crunch… and the whole snack curves your sweet tooth.
I eat this at least once a day on top of my other meals, because it’s that good. It also packs in some great PROTEIN, which helps curve your hunger! Now, if you’re not a fan of cottage cheese, I understand. I wasn’t either until I mixed it with yogurt. Give it a try you may be pleasantly surprised! This has become my favorite #1 healthy snack of all time.
The first step to reaching your Summer weight-loss goals is to PLAN now! Don’t look back at what you didn’t do, simply look forward and then kick it into full speed ahead! If you need some help, give me a call…….
I’d love to help you reach your goals by Summer!
Email me at: debfinnestad@aol.com to set up your first consult!
Train Hard & Expect Results,
Deb 
Home is Where the Heart Is
February 16, 2011 by Deb · Leave a Comment
Well, we are already six weeks into 2011. How are you doing with your fitness and wellness program? 1 out of every 3 people statistically has already given up on their New Year’s Resolution and yet is still paying for their gym membership. Want to know the secret to staying healthy and fit? You don’t need to go to the gym to find out – see article! Once you put your heart into it…then you can get fit anywhere and anytime!
Home is Where the Heart Is
If home is where the heart is, why do so many people neglect their heart, both physically and spiritually? Is your heart suffering due to a lack of exercise or to the foods you eat? Maybe your heart is bogged down with negative emotions (anger, jealousy, bitterness, hatred, fear or resentment). In either case, the heart becomes cluttered with an emotional filth that leaves no room for physical cleanliness. Would you enjoy living in a home that is dirty, cluttered, dangerous, and gloomy? I imagine most would answer that question with an emphatic “No!” Why, then, would anyone live with a heart condition that is equally harmful and depressing?
Your heart is the central operating unit for the entire body, pumping blood, oxygen, and nutrients to every cell. It’s the home base, if you will, from which the entire body receives its commands, including the mind and its ability to think. Phrases such as, “Home is where the heart is,” “Home sweet home,” “A man after His own heart” (1 Sam. 13:14), even “homesick” are reminders of where we long to be…HOME! If you are out of shape and depressed, however, do you stuff your home and your heart with things that never fill the hole left by what you are truly seeking? If we long to be home and our heart is the “home” from which we operate to our fullest potential (when we’re healthy), we should honor that home-clean it, purify it, fuel it, and exercise it to offer maximum benefits. The rewards are even far greater than what the heart offers physically. The heart is the home to a healthy mind, body, and spirit.
The first step in clearing the filth that has entered your heart (emotionally or physically) is to change the way you think. When you recognize and accept that you are worth the effort it takes to have a clean and healthy heart, you are ready to put the following necessary steps into action:
1. Emotional triggers: Address them! Whether your triggers concern past or present issues, decide to let go and release the negative thoughts, feelings and actions that go along with that emotion. Ask yourself: Does my attitude serve me or those around me? You may be hanging onto anger and resentment even though the person against whom the emotions are directed has been set free (because she/he did not allow emotions to run her life). Do you find yourself stuffing your emotions with food, alcohol, drugs, lust or shopping, to name a few? If so, consider what your future may look like five years from now if you continue down that path.
2. Action Plan: Put a specific plan in place for every day. Journal your eating, exercise, feelings and actions. Such accountability will develop into a daily pattern or habit. Hiring a coach/Personal trainer or checking in with a close friend also works wonders to keep you accountable.
3. Measure: Take time each week to check in and measure your results. There is no greater motivator than seeing the progression that leads to one’s goals.
4. Reward: When positive results are clearly shown, a healthy reward is key to encouraging you to continue reaching new and perhaps even greater goals.
Once you get to the “heart of the matter,” you will appreciate that home indeed is where the heart is-and that taking care of your heart is critical for you and for those who love you most.
Blessings Always,
Deb
USA Suspension Trainer
October 19, 2010 by Deb · Leave a Comment
I am a huge fan of suspension trainers becuase of the variety of exercises you can do and ALL of them work on your balance and core! This is one that I have signed up to promote and sell through our web-site. If you like the TRX suspension trainers then you will love this too. This actually allows for more exercises and offers a cheaper price than the TRX. This is a piece of equipment that I think everyone should own. It’s easy to use and easy to store and can be taken anywhere to create your workout!!
Go to this site to learn more…..order yours today! I will be adding some exercises and workouts that you can do using this, watch for more to come!
Click on link below to order:
http://www.bwculture.net/?Click=4373
Hard & Expect Results,
Deb
Why haven’t I lost any weight on the scale?
October 4, 2010 by Deb · Leave a Comment
I overheard a member today at the gym saying that they haven’t lost ANY weight and just couldn’t understand what they were doing wrong.
Anyway, it reminded me of conversations I have had with clients over the years. They will tell me how they’re feeling fitter, stronger, leaner, their clothes are looser and they are in a few notches on their belt. People have noticed and commented on how they are looking but all of this counts for nothing because the scales haven’t moved. (Sound familiar?)
My first reply is to get the scales moving you need to throw them out the window! Either that or understand that there is a lot of good things happening and that your weight (which measures everything, good and bad, muscle, fat, blood, bones, water, hair etc etc etc) on the scales isn’t the only measure that is important. In fact it can be one of the least important especially if it takes away from all of the other great changes you are making to your body and health.
So what I am trying to say is focus on the positives and don’t let small negatives ruin your mindset and motivation!
Have a great week,
Deb
“What’s the number one reason people do not work out?”
August 19, 2010 by Deb · Leave a Comment
Is it lack of money? Lack of motivation? Perhaps they lack the
ideal workout plan?
Nope. It’s TIME. Or rather the lack thereof.
“We know that 50 per cent of the population doesn’t [exercise]
and the most commonly cited barrier to exercise is lack of time.”
This quote comes from exercise researcher Martin Gibala, a
kinesiology professor at McMaster University in Hamilton.
I can testify: as a Personal Training for over 15 years I can tell
you that 60% of gym members quit in the first 3 months.
And that’s an industry stat across North America.
Gibala put his theory to the test in a study that was published
in the Journal of Physiology. In it Gibala compared a group who
exercised “traditionally” — 90 to 120 minutes per day — with
another group exercising far less: Only 20 minutes per day and
only three days per week.
That’s a whopping one hour per week folks!!
In just two weeks both groups showed improvement in both exercise
performance and oxygen uptake. (Remember, fat burns in the
presence of oxygen.)
The kicker is that both groups were almost identical in their
improvement. Why? Because the brief exercise group trained with
greater focus and more intensity — exactly how I suggests you
train.
This is just one of dozens of studies that confirm the benefits
of shorter but more intense workouts.
However, there is a catch: Train too hard and you will shut down
your fat-burning furnace.
Your body perceives over-exertion done over an extended period of
time as a sign of pursuit. It can trigger an ancient hormonal
sequence that says, “I’m being chased by a tiger! Horde the fat!”
The body literally shuts down what it considers to be unnecessary
activity in favor of self-preservation. And guess what? Burning
off those hips and love handles is not a biological necessity.
You have to learn when to hit it hard AND when to rest and
recover.
Finally, you have to put yourself into the proper mental state in
order to see greater results in the shortest period of time.
Just remember these three key points:
1. Time is the greatest barrier to fitness.
2. Workouts can be short and very effective.
3. The body goes where the mind directs.
Until next time, train smart.
Deb
How many calories do you eat at the Fair?
August 18, 2010 by Deb · Leave a Comment
It’s Iowa State Fair time again in Des Moines. Every year people flock to the fair to see shows, the butter cow, livestock, and of course to see what is the new food on a stick! Last year it was salad on a stick……it didn’t really go over very well! When you can get a pork chop on a stick or salad, most people will choose the pork chop!
A day at the fair eating fair food can kill your diet. It shocks most people to see just how many calories are in their favorite fair foods. Sometimes people think they are making the best choices only to find out they are assuming that just because it’s turkey its healthy….WRONG!
Here is a list of some of the most common fair foods available. Check out what you eat and see how you FAIR!
Fair Foods
Item Amount Calories Carbs (g) Protein (g) Fat (g)
Corn dog 1 460 56 17 19
Cola 12 0z. 160 39 - -
Carmel apple 1 medium 270 56 2 4
Homemade Taffy ¼ pound 450 104 - 4
Roasted/Salted peanuts ½ cup 460 14 19 36
Corn-on-the-cob w/butter 1 piece 170 32 4 3
BBQ Sandwich 1 340 34 15 16
Beef Dog w/bun 1 250 18 10 15
Deluxe Hamburger 1 510 40 26 27
Funnel Cake 1 (6”) 280 29 7 15
Pepperoni Deep Dish Pizza 1 Slice 390 42 19 16
Soft Pretzel 1 medium 190 38 5 2
French Fries Large 450 57 6 22
Popcorn 4 cups 220 25 4 12
Ice cream cone 1 drumstick 225 23 4 12
Dippin’ dots Vanilla ½ cup 170 16 3 10
Dippin’ dots No sugar added-low fat ½ cup 123 13 3 6
Fried Twinkie 1 420 45 2 34
Fried Snickers 1 444 42 4 29
Cotton Candy 1.5 oz 171 45 - -
Smoothies (Berry) 1 cup 350 80 7 1
Smoked Turkey Leg 1 1,136 - 152 54
Brat w/ bun 1 804 28 36 60.5
Dill Pickle 1 32 8 - -
Kettle Corn 7 cups 490 70 3.5 12.3
Lemonade 1 cup 210 52 - -
Gyro 12 oz. 680 55 31 40
Snow-cone 1 540 132 - -
Fried Shrimp 10-12 pieces 555 36 35 30
Frozen Banana w/chocolate 1 240 53 2 4
Fried Oreo 1 cookie 98 11 1.3 5.7
Nachos w/cheese 9” plate 861 70 19 59
Fried Onion Flower 1 onion 1,320 140 16 72
Donuts Jumbo Twist 7.5 oz. 907 108.6 11 49
Root-beer Float ½ cup 111 20 1 3
Cinnamon Roll 1 730 114 14.5 24
Fudge 1.5 oz. 199 25 1 11
Frozen Yogurt in sugar cone 1 476 94 19 2
Malt 1 cup 690 85 13 33
Source: Calorieking.com (Fair foods)
How much time will you have to workout to burn those extra calories you took in at the fair?? Go to Caloriesperhour.com
Look up your favorite activity and then put your current weight in and how long you will do it, and it will tell you how many calories you will burn.
Example: Average 160 lb. person will burn only 138 calories walking on the treadmill at 3.5 mph. This means you would have to walk on the treadmill for 4 HOURS to burn off one turkey leg!! Yikes!!!!!
So enjoy the FAIR!!
Deb
Within You
July 26, 2010 by Deb · 1 Comment
Within You
by Author Unknown
A man planted a rose and watered it faithfully and before it blossomed, he examined it.
He saw the bud that would soon blossom, but noticed thorns upon the stem and he thought, How can any beautiful flower come from a plant burdened with so many sharp thorns? Saddened by this thought, he neglected to water the rose, and just before it was ready to bloom, it died.
So it is with many people. Within every soul there is a rose. The qualities planted in us at birth, grow amid the thorns of our faults. Many of us look at ourselves and see only the thorns, the defects.
We despair, thinking that nothing good can possibly come from us. We neglect to water the good within us, and eventually it dies. We never realize our potential.
Some people do not see the rose within themselves; someone else must show it to them. One of the greatest gifts a person can possess is to be able to reach past the thorns of another, and find the rose within them.
When we make mistakes or feel we have failed, always remember that within you there is a rose. Learn from your mistakes and from your failures, and move forward. Mary Kay Ash once said, “Most people live and die with their music still unplayed. They never dare to try.” Always remember that within you there is a rose, live to your potential – dream, set goals, take action, and achieve all that is possible.
Deb:)
The One Flaw in Women
July 17, 2010 by Deb · Leave a Comment
Today I’d like to pass on a very special gift that I
passed on to my mother to show my appreciation to her.
This gift is for you and all of the woman in your life that
YOU care about the most.
It’s a short movie called “The One Flaw in Women” and
has been produced as a tribute to women all around
the world.
It’s extremely inspiring and uplifting. It only goes for
a few minutes but boy those few minutes are powerful. It’s
got an incredible message.
So go ahead and enjoy this gift and feel free to pass it on
to all the important women in your life. I’m sure they’ll
love it as much as I did.
http://www.TheOneFlawInWomen.com/mindmovies
Have a wonderful day,
Deb
Exercising in the Heat
July 17, 2010 by Deb · Leave a Comment
I have received a few questions about this over the last couple of days and thought it was important to give advice on exercising in the heat!
I suggest that you try to workout in the morning or late evening during the hot summer months. I can speak from personal experience about how heat affects you during workouts. Your heart rate can be elevated by 5 to 15 beats versus exercising in normal temperatures. You also sweat a lot more and can cramp up easily as you also lose more sodium due to the high sweat levels. You will also see that it is more difficult to hit target heart rates or target perceived exertion levels in the heat as you can feel exhausted and drained.
I suggest that you avoid exercising outside in temperatures above 90 degrees (maybe even 85 degrees). Your health is too important to risk by trying to fit in a hard interval workout on a very hot day. Of course, your doctor is the best source of information on what is too hot a temperature for your workouts.
One last point, regardless of whether you are working out in the heat or on a 70 degree day, you should always have a water bottle with you and keep hydrated during your workout. If you feel thirsty while working out, then you are too late as you are already dehydrated. Being proactive about this will keep you safe and performing well.
The #1 thing to focus on while trying to fit in your summer outside workouts is to be safe. So do some smart planning, avoid making excuses and get your workouts done early in the morning or late in the evening if you absolutely can’t do the mornings.
When it’s just too HOT outside, hit the GYM!
GOOD LUCK AND HAVE FUN!
IMPORTANT NOTE: IF YOU EVER FEEL SICK OR THE SLIGHTEST BIT DIZZY WHILE WORKOUT (IN THE HEAT OR OTHERWISE), STOP WORKING OUT IMMEDIATELY. YOU ARE PROBABLY DEHYDRATED, LOW ON CALORIES AND/OR PUSHED TOO HARD. IF YOU TAKE IN SOME FLUIDS AND FOOD AND DON’T FEEL BETTER, I SUGGEST YOU CALL YOUR DOCTOR RIGHT AWAY. REMEMBER, BEING SAFE IS THE #1 PRIORITY ON YOUR FITNESS AND/OR WEIGHT LOSS JOURNEY.
Stay Cool!
Deb
How much exercise do you need daily?
July 8, 2010 by Deb · Leave a Comment
I get asked daily from clients, “how much do I need to exercise?” Here is what I tell them:
You may have heard the U.S. Surgeon Generals recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. If you want to lose, you’re going to have to be prepared for a bit more work, or more intensity during that 30 minutes. It comes down to quality vs. quantity!
The World Health Organization’s recommendation of 60 minutes at a time as a starting point for weight loss is probably more ideal especially when people are just starting an exercise program. Once you can do more intense or high intensity interval workouts then doing 30 minutes can still be enough. It’s not so much about the time it’s more about the intensity of your workouts. I would much rather spend 30 minutes working out but make it worth a 60 minute workout because of intensity. Most people say they don’t have time to work out so if you can block out 30 minutes most days of the week you will be more likely to stick with it! It will be the consistency that really makes you achieve your goals in the long run!!
Bottom line is we need to be moving our bodies almost every day! Once you achieve your weight loss goals you still need to be moving almost every day for at least that 30 minutes, but now your intensity can go down some and simply moving your body for 30 minutes on most days will help you maintain your efforts!
Remember that any exercise is good exercise….if you only have 10 minutes to move your body, then move it for 10 minutes. These figures are simply telling you what to do for optimal results. You can still get benefits from shorter workout times….again it’s the consistency of moving your body over time that will get you the results you want and then allow you to keep it! Don’t make the excuse that since you can’t get the 30 or 60 minutes in that you shouldn’t do any exercise! It all adds up…move it whenever you can and you will see results!
Train Hard & Expect Results,
Deb
