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
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:)
You are Responsible for Your Results!
June 23, 2010 by Deb · Leave a Comment
I want you to take a few minutes to think about this statement. You are the only one that can create results for yourself.
I am proud of the results of so many of you, but the reason every one of our successful members is seeing results is because they are taking responsibility for their own actions. Our fitness program (along with Weight Watchers, Jenny Craig, gym memberships, etc.) and my workouts WORK if you work the program.
People like to blame everything and everyone but themselves for their lack of results. But YOU ARE THE ONLY ONE RESPONSIBLE FOR YOUR RESULTS. Sorry for the tough love, but this is 100% true.
I care about all of you and want to help you reach your goals. So if you have been having trouble staying consistent and have been making excuses or placing blame externally for your lack of results then MAKE A LIFE-CHANGING DECISION RIGHT NOW TO TAKE RESPONSIBLITY FOR YOUR OWN RESULTS! You will be amazed at what this one important decision WILL DO (not might do) for your results.
“My will shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me or I can be lost in the maze. My choice; my responsibility; win or lose, only I hold the key to my destiny.”– Elaine Maxwell
I am here to HELP all of you reach your personal goals, but only YOU can make them happen!!
Train Hard & Expect Results,
Deb
Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb
Do you ever feel like QUITTING?
April 18, 2010 by Deb · Leave a Comment
Maybe you have started a workout regimen 500 times before, or started a diet 1,000 times before but always ending up quitting…..THIS time you DON’T have to QUIT!
Watch this motivating clip from the movie RUDY….it might just make you think twice about quitting!
http://www.youtube.com/watch?v=0Cg6t3w9EzQ&feature=related
You see what I think I got from this clip and from the movie in general is, it’s not about how many times you TRY to succeed but it’s about how many times that you don’t give up and keep on trying no matter what that matter!
If you quit you will never know what you will have missed and the process of trying is what gives us the strength to persevere through in life and never give up.
Success seems to be connected with ACTION, Successful people keep moving, they make mistakes, but they don’t QUIT! Learn what NOT to do again, learn what TO do, but no matter what, never QUIT!
Deb
How did the first 12 weeks of 2010 go?
March 30, 2010 by Deb · Leave a Comment
Yesterday marked the 12 week mark of 2010. Did those 12 weeks fly by or what?
It is important to pull the bus over right now and be honest with yourself about how the first 12 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 12 to 24 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, than Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach. Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Train Hard & Expect Results,
Deb
Smile
March 12, 2010 by Deb · 2 Comments
Spending the next 16 minutes watching the amazing short film below may be the best spent moments of your day. The film is called Validation and it’s guaranteed to make you smile. And with that smile of yours you can have a significant impact on your mood and totally make the day of the people you come in contact with.
Please take the time to watch this great film:
http://www.youtube.com/watch?v=Cbk980jV7Ao
Have you noticed that many people you come in contact with throughout the day are walking around with their head down and look miserable?
Why is that?
When you greet someone and ask them how they are doing what is the typical response that you receive? “Not too bad“. “Pretty good“.
It’s become an automatic statement. There isn’t even a pause to think about how you are actually feeling.
When asked how I’m doing I make it a point to always say, “Great!” “Fantastic!” “Excellent!” or “Absolutely Awesome!”
And guess what… I’m never lying when I say those things. I have so much to be grateful for and there are so many things that go on in my day that really make me smile.
After I respond by saying, “Excellent!” I usually receive a weird look followed by, “Really?” “Why are you feeling excellent?”
I spare the person the hour long conversation and usually cut to the chase by saying, “Life ROCKS and I am truly blessed with great friends, family and health.”
I’m not sure why it’s such a surprise when someone tells you they are excellent. Maybe it’s because we expect the response, “Pretty good.”
A smile and uplifting comment such as “Absolutely Awesome” can really have a positive impact on that person’s day and current state of mood.
Your smile can influence how someone else carries on with their day. Something so small can have a tremendous impact. And to think of how easy it is to smile.
As you smile I want you to feel how it impacts your own state of mind. Does your posture change? Does it make you feel like doing something good for yourself such as consume a healthy meal or go do your workout?
I encourage you to smile as often as you can today. That’s just about the easiest thing that I could ask of you. Follow through with it and let me know how it impacts your day.
In my opinion fat loss comes easier when you are happy. It’s also my opinion that people who are physically active are happier people. I don’t see any miserable people when I’m out roller-blading or bike ride. We’re all excited to greet each other and carry on with our activity.
Those are some of my favorite moments of the day. That brief exchange of a smile and wave while I’m riding my bike and passing another biker, walker, or jogger.
Smile… it’s great for your health.
Deb
Have you fallen off the wagon and need help to get back up??
February 16, 2010 by Deb · 2 Comments
Every once in a while you need a swift kick in the butt to get you back on track and living to your full potential. I recently received a kick in the butt from a mentor. She actually called me ‘WEAK’, can you believe that? Not weak physically, but mentally. I was coasting through life and she let me know it. Are you ready for your butt kicking? Watch this quickie video clip from the movie “Rocky Balboa“. In this clip Rocky gives his son the kick in the butt that he needs to get back on track and living to his potential.
Okay…you need to view this video clip: http://www.youtube.com/watch?v=uASVzkrEKgs This is what we discussed after viewing clip….maybe some of you can relate? Let’s discus some of the key points from the Rocky Balboa Speech…
The first important point thing that Rocky tells his son is, “When things got hard you started looking for something to blame.” Now let’s turn this back to you and your fat loss journey. Have you found yourself in a situation where things are going really great… you’re working out regularly, eating well, and feel awesome, then after four to six weeks something happens… you’re faced with a challenge or obstacle and you fall off the wagon? What is some of the self talk that goes on in your head when this happens and what do you tell others? Do you say, “Here I go again, I always end up sabotaging myself.” Do you say, “I’m just too busy to workout regularly, I’ve got kids and my work schedule is demanding.” Do you say, “That diet didn’t work, it’s too strict.” Or do you blame it on the genetics that your parents passed down to you? Where do you look to place the blame when the going gets tough?
Let’s take a look at the next point that Rocky makes to his son. “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward… how much you can take and keep moving forward. That’s how winning is done!” Again, we’ll use this statement and compare it to your fat loss journey… It’s absolutely important that you give each workout your very best effort. Hit each workout hard! It’s absolutely important that you give your best effort to following a healthy nutrition plan. Hit it with your best shot! But that’s not what will ultimately make you successful at burning all that unwanted body fat from your physique. The defining moments of winning the fat loss game are the ones where you get hit hard by an obstacle or challenge and you get back up stronger than ever before and continue moving forward toward your goals. Those moments where you feel at your lowest, whether you missed a few workouts because you were sick or you go way overboard on junk food while you are out with your friends at a party, these are these are the moments that you actually want to experience because they help you grow as an individual and become the best that you can be. Obstacles and challenges happen for a reason. They are not designed to make you fail… they are designed to help you succeed. How’s that for a mindset shift?
Let’s take a look at another important comment that Rocky tells his son, “If you know what your worth than go out and get what you’re worth, but you’ve got to be willing to take the hits and not pointing fingers and saying you ain’t where you want to be because of him or her or anybody. Cowards do that and that ain’t you. You’re better than that!” Do you know what you are worth? Are you willing to go out and get it even though it means that you are going to have to take some hits and get knocked down several times along the way to receive what you are worth? I know that you are worth more than you may be thinking at this moment. Take some time and really think about what you are honestly worth. I also know that you are better than the effort that you have been putting forth. How do I know that? Because we can all do better. We can all dig deeper. We can all push our limits. We can all experience a new level of greatness.
Here’s one last important statement that Rocky makes in this clip, “Until you start believing in yourself you’re not going to have a life.” Wow! How’s that for a kick in the butt? That’s some serious tough love, but if you have seen the movie you know that it was exactly what Rocky’s son needed to hear. Rather than get defensive he took that hit from his dad, let it soak in, and used it to explore who he really is and what he is really worth.
We all have goals and dreams, but do you believe that you will achieve them? I mean deep down with every ounce of your being believe that you will achieve them? Losing weight is not easy. Maintaining that weight loss is not easy either. Believing in yourself is not always the easiest thing to do as you may have experienced. Striving to continuously discover new ways to improve yourself, your body, and your health, takes a heck of a lot of work. But the rewards are always well worth the price that you had to pay in order to achieve them. No one and nothing is holding you back from achieving the body and life that you deserve except for yourself. Take responsibility. Take massive action. Take the hits and keep moving forward. Focus on your goal and don’t stop until you’ve achieved it. Turn your WISH into a MUST! Don’t just HOPE for it to happen… EXPECT it to happen.
Embrace the challenges that you are faced with and use them to sculpt the body and life that you deserve. Carve out a new path and lay down the pavement for others to follow so they too will experience the incredible successes that you are about to achieve. It’s never to late to get back into the game! Make your new start TODAY!
Deb:)
You must be willing to die to diet.
February 11, 2010 by Luke Carlson · Leave a Comment
The word diet creates a a negative image and some say dieting is like dying because die is the first part of diet. I say hallelujah! We have an opportunity to learn how to die while we diet. What a great training ground God has given us. Jesus teaches us that we are to die of this world so that we can be reborn. When we are reborn we learn to leave the world behind and allow the Holy Spirit to more freely work in us. Dying of this world is what it means to grow in our Christian faith and to live in Christ so that we can be free from the bondage of food.
Are you ready to die through diet? Knowing that this is your opportunity to be reborn you should feel a new joy about the word and ability to diet. Dieting is no longer a negative thing for Christians, but a chance to grow and give glory to God. We will have more dying to do than to just die from dieting, but a new beginning is awaiting us. It is never easy, but it will be worth every difficult step of the way. When times get tough know that you are not doing this to glorify your self, but to die of your old self so that the new self can be born and that God can be glorified.
