Fitness & Wellness

How Many Times Do You Say…

How Many Times Do You Say…

How many times have you had a bad weekend and then vowed on a Monday to be better next week?

How many times have you been out on a night out and drunk far too much and woke up and said to yourself you’re never drinking again?

How many times have you failed to get to the gym 3 times in the week as you had promised you would do?

We all have those times when we set ourselves unrealistic targets and then fail because we have not properly planned the process.

But you can achieve whatever you put your mind to with a little bit of investment into planning.

Firstly set your goal

set a time frame and be realistic if you know that you want to lose a stone remember how long it took to put on the stone you want to lose

Do not be too ambitious

Do not beat yourself up if there is a setback

Ask for help if you get stuck

If you are looking for some help in trying to achieve your health and fitness goals use the contact button and we can arrange a time to have a chat and a free trial.

Dedicated to your Health
Daythan


I Was Always The Fat Kid, Never Being Picked For A Team At School

I Was Always The Fat Kid, Never Being Picked For A Team At School

Today I wanted to share one of our lovely Lady’s posts on our private accountability group as it rang true for me and probably so many of you out there:

When people ask me why I love Bootcamp, I tell them it’s warm, friendly, encouraging and makes you work hard.

But what I really love after 45 years of being the fat kid, never being picked first for a team and thinking that fit is for other people, is that warm feeling you have when you need to pair up in a session and someone much fitter than you comes over and says ‘want to pair up?’

Because all they see is another person on a journey, not quite there yet, but trying as hard as they can.

No one gets that feeling if you’ve not been there. That’s what I love about Bootcamp

And this Ladies is…

why I love my job AND 
why Body Burn Ladies is so successful AND
why so many of our amazing Ladies reach their goals AND
and why many friendships form

So, whatever you age, wherever you are on your fitness journey, if you want to come along and see what we are about and why we are so different from all the commercial gyms out there, meet some of our lovely ladies and get an idea of what we do in sessions,  use the contact button and we can get you booked in for a sessions.

Dedicated to your Health
Daythan


6 Reasons Why Maybe You’re Not Losing Weight

6 Reasons Why Maybe You’re Not Losing Weight

We all know the basic principle for losing weight, burn more calories than you consume.

However, I hear many conversations with the Ladies before sessions that sometimes it can feel like you are doing everything right, and still you can’t seem to get the results you want.

Now, as you know I don’t really like focusing on weight as a measure for success, but if your clothes are feeling a little more snug than usual and you seem to be doing everything by the books, here some of the reasons you could be gaining weight, or not losing it for that matter.

1  Your hormones are out of whack
Hormones play a key role in your ability to gain or lose weight. In particular, low thyroid levels, or excess estrogen, can be a major cause to gaining weight and storing unwanted fat. If you are struggling to lose weight, have your hormone levels checked.

2  You are stressed out
Some people lose weight when they are stressed out, but others put weight on. Cortisol is a stress hormone, that when raised can make the body store fat and make you put on weight.   Cortisol level also affects your immune function and concentration levels.

3  Prescription medication
There are a lot of prescription medications available that can lead to weight gain, whether the weight gain itself is a side effect or they increase your appetite, making you hungrier and eating more than you should. Common medication culprits are the contraceptive pill and anti-depressants. If you think your prescription medication could be the cause of your weight gain, always speak to your doctor.

4  You have bad digestion
Digestive issues, including bloating and slow bowel movements can lead to excess pounds. Ideally, you should have a bowel movement one or two hours after eating. There are many causes of digestive issues, including bad gut bacteria, food intolerances, or medications. Taking a good probiotic can help, but if problems persist talk to a doctor to find out if you have any other underlining medical conditions.

5 You aren’t sleeping well
Sleep is so important for your overall health and wellbeing. Not only does a good nights sleep mean you have better brain function, it’s also super important for the body to be efficient at burning calories. One bad night’s sleep can increase the body’s ghrelin levels (which is the hormone that makes you hungry). This is often why when we haven’t slept well, we want to eat all those sugary bad foods. It also reduces leptin (which is the hormone that promotes satiety), making it easy to overeat the next day.
Try and get at least 7 hours of good quality sleep a night. Doing things like turning off your electronics a few hours before bed, can help you reach that deeper sleep a lot quicker.

6  You are consuming hidden or excessive calories without realizing
Sometimes ‘healthy’ food can be the worst thing is, because you think it’s healthy, you tend to eat more of it. Foods like breakfast muesli or snack bars are some of the worst culprits for this, as they are often high in fat and/or sugar.
Another common food people tend to overeat is nuts. Yes, they are good for you, but if you aren’t sticking to one portion size (a small handful), then you could be increasing your daily calories drastically. Be mindful of what you are eating, stick to appropriate portion sizes and read the labels.

When you are on a health and fitness journey, there will be times that can be frustrating, especially when you aren’t getting the results you want. Remember, sometimes what works for someone else may not always work for you. That is why it’s so important you learn to listen to your body, be patient and keep going.

Dedicated to your Health
Daythan


Why You Shouldn’t Get Hung Up About Those Darn Scales!

Why You Shouldn’t Get Hung Up About Those Darn Scales!

Scales like the word diet should be banned as far as I’m concerned.

If I had $1 for every time I said, it’s only one measurement – I would be really really rich!!

And today I want to share Kerry’s story with you.

Kerry joined us just before Christmas.  She has an amazing WHY as she’s getting married in a couple of weeks.

But not only that, a working mom with young children, she wanted to improve her fitness more than anything – to keep up with them.

Now if you look at Kerry on paper, you might think we have failed her based on the scales, she has only lost 7.1 lbs.

BUT….

I had the most amazing message from her this week, having gone for her final wedding dress fitting, she was delighted to tell me that she had indeed dropped the two dress sizes she was hoping for.

So while her weight may not have reduced significantly, Kerry’s fitness has improved massively.

She can go faster, longer and heavier.

So remember ladies, 1lb of fat weighs exactly the same as 1lb of muscle, only muscle takes up less room!

And the bloody scales are not the only measurement.

Dedicated to your Health
Daythan


My Diets Not Bad and I Train Every Day But I’m Not Losing Any Weight!

My Diets Not Bad and I Train Every Day But I’m Not Losing Any Weight!

This is the comment I get the most from women I work with, but this means nothing to me unless you are specific.

What I mean is you need to track everything you do – both good and bad.

Start with a food diary write down everything that goes in your mouth before you have even eaten it.  The tracking allows for you to see habits and then you can work on changing the habits or change foods to see if this has an effect.

The same goes for your training – track what you are doing, write down what weights you have been lifting and then when it gets comfortable and you can easily do 8-10 reps you can then move up a weight.

This also allows for you to see progression which is essential to improving.  Remember your weight is just one element of adopting a lifestyle change.

Get real with what is going on and don’t lie because the only person you are lying to is yourself.

Dedicated to your Health
Daythan


What Are You Aiming At?

Zig Ziglar once said, “If you aim at nothing, you will hit it everytime.” And each of us knows from our own experience that he is right. The general flow of human life tends to be toward ease and comfort. One day flows into the next, and many of us never quite get around to turning our good intentions into reality.

Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague. Vague ideas are impossible to focus on and aim for; they are moving targets.

Do you have moving targets in your life? Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you. Maybe you just want to establish a regular workout routine and stick with it this time.

The keys to your success are two-fold: steady the target and create momentum.

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target. He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left. Will he ever hit that target? Not likely.

Without setting specific goals, your good intentions are exactly like that moving target. You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.

The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:   

  • How much weight do you want to lose?    
  • What kind of changes do you want to make in your diet?        
  • How many days per week do you want to exercise?   
  • Which article of clothing do you wish would fit your body again?
  • How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.

But you have to start moving toward your goals. That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success. In Tracy’s words:

This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1

There is much wisdom in his words. Sometimes, the hardest part of reaching a goal is just getting started. That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting. It isn’t easy and it certainly isn’t fun.

So how do you get that momentum? How do you start moving? Accountability is the answer. Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own. You need radical motivation that comes from involving others in your efforts. Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want. Don’t make it your goals too broad; be specific. And then begin brainstorming ways to get others involved with you; that will provide your momentum. Success is within your reach. You can do this!

Oh, and remember, we’re here to help you the entire way!

If you are ready to start getting lean toned and fit then email me back to find out how you can claim one of our remaining trial spots BEFORE the prices go up!

Happening soon!!

I look forward to hearing back from you !

Dedicated to your health,

Coach Daythan

 

Source:

1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.


What’s in Your Glass? (It could be Sabotaging Your Weight Loss!)

If you feel like you have hit a plateau in your weight loss efforts, you are not alone. It is not uncommon to lose several pounds and then suddenly find that those numbers on the scale have turned stubborn. They aren’t moving up, but they aren’t moving down either—in spite of your best efforts to be healthy.

When this happens it is necessary to look for hidden sources of calories in your diet. Often, the culprit is your beverage choice. What you drink can have a profound impact on how much you weigh.

Proceed with caution

You may be surprised to learn how many calories your favorite drinks are hiding. That 12 ounce can of soda has 124-189 calories! Love your Latte? The 12 ounce nonfat Caffe Latte at Starbucks has 120 calories. And even fruit juice is guilty—a 12 ounce glass of apple juice will set you back around 170 calories.

Those calories quickly add up. If you are on a 1,500 calorie diet, you can drink away almost one fourth of your daily calories in just a couple of glasses!

The problem is that many people do not stop to consider the calories in their beverages when they are calculating their calorie intake for the day. What this means is that those liquid calories end up being extra—and therefore can bring your weight loss to a grinding halt, or worse, reverse your hard work.

Dangerous calories

The trouble with drinking calories goes beyond a few pesky pounds. The source of the calories in beverages is usually sugar. Many beverages contain sugar. And it’s not just a little sugar. It’s a lot of sugar, to the tune of 10 teaspoons per 12 ounces of both Orange Juice and Coca-Cola classic! And don’t turn to Vitamin Water to reduce your liquid calories. It delivers a surprising 4-5 teaspoons of sugar! Trust me: there are better ways to get your vitamins!

Sugar causes weight gain in a couple of different ways. The obvious way is by slamming your body with extra calories. But there is a more sinister way as well. When you drink that sugar, it ends up in your bloodstream as glucose and raises the glucose level in your blood. Your body recognizes this as dangerous, so your pancreas starts working overtime to release insulin to clear out the extra glucose.

But that extra glucose has to go somewhere! And that is why insulin is called the fat storage hormone. Insulin sweeps the glucose out of your blood and stores it in your cells as fat.

Therefore, if you are drinking your calories, your weight loss plateau may be the unhappy consequence.

The solution is to train your taste buds to enjoy less sugary beverages. Water is the best choice. This summer, try putting slices of lemon or lime in your water. You can also freeze fruit in ice cube trays and let the fruit slowly flavor your water as the cubes melt.

Learn to drink unsweetened tea and coffee as well. Just be patient with yourself—it may take a few weeks for your taste buds to stop complaining and begging for sugar! Decrease the sugar in your drinks gradually, for a painless transition, and get ready to break out of your weight loss plateau!


White Rice? Brown Rice? WHAT’S THE DIFFERENCE?

As a firm believer in REAL FOOD (that means that it was alive recently) I love rice as a healthy carb choice and recommend it to all of my clients.

However even simple food choices can be confused by all of the misinformation that is force fed to us about what “healthy eating” really is.

So let me clear this one up for you….

Aside from being easy to prepare in bulk, rice is fantastic with pretty much any protein choice.
But what makes rice so special is how it reacts in your gut….or more specifically, doesn’t react.

You see, an alarmingly high percentage of our foods go through a disgusting amount of processing before they ever make it to our table.

( I could go on for days about processed foods but i’ll stick to rice for the time being)

Luckily rice is already a food that has very little reaction in the stomach ( that means it won’t make you bloat) and if you’re diligent when you shop then you can find a variety that is not only super tasty but also relatively unaltered since the day it was harvested.

So let me clear this one up for you….

First thing- THERE IS A DIFFERENCE!

Like I said rice is great, I eat it literally every single day, but if you’re not careful you may be walking into a trap. Before I get into the different varieties let me give you the primary rule:

THE FEWER WORDS IN THE “INGREDIENTS” PANEL THE BETTER!!

I’ll show you what I mean.

Next time you are browsing the bottom aisle of your favorite grocery store and you come across the bag that says “white rice” flip it over and read the nutrition panel. Chances are it says something about being “bleached” or “enriched” (sounds tasty, huh?) Listen there is a reason that it only costs 1$ for 5 pounds.

Now let’s look at the Jasmine Rice on the shelf above. Flip that bag over and what do you know? The ingredients label reads “Jasmine Rice”. This is an example of what we mean by “real food”. Your body will recognize those unaltered nutrients and use them for energy.
Like I said I could go on and on about the real food thing but I think I have made my point. Now let’s talk about RICE 🙂

I always describe our starchy carbs as either “brown, dark” (the slower digesting variety) such as brown rice, sweet potato, oatmeal, quinoa etc, all being darker in color. or “white, light” (the faster digesting carbs) such as white rice, white potato, pasta, etc, all being lighter in color. As a rule of thumb we want to stick to our slower digesting carbs as they take longer to broken down in the stomach and released into the bloodstream.

The Idea is that if your carbs are released slowly the they will be easily burned for energy before they can become fat cells. If the carbs you eat are quickly digested, however, then there is a chance that they will be released into the bloodstream before they are needed, which means that your body will HAVE TO store them as fat.
(There is no backfeed on the human body, if you eat it you will hold it until your body uses it, period.

So let’s take this logic and apply it to rice:

Brown Rice: With almost no bloating effect to speak of for most people, this variety of rice has been a staple of healthy eaters for decades. Slow digesting and full of usable carbs.

White Rice: This one can be a tricky one. Your run of the mill bottom shelf rice is, well, on the bottom shelf for a reason. The sterilization process leaves it void of nutrients and usually full of foreign toxins.

As far as rate of digestion, white rice naturally tends to be a little quicker

As an alternative I like Jasmine Rice. It is clean, has a light fluffy texture and a distinct, delicious taste.

As far as rate of digestion, white rice naturally tends to be a little quicker, and therefore leads to a greater spike in blood sugar. For this reason I prefer to see it eaten at the first big meal after a vigorous workout, when your body is wanting to absorb nutrients as quickly as possible.

Another great alternative is Basmati Rice. This too has a distinct, earthy taste that I love. It doesn’t digest as quickly as other types of rice so you can really work it in any time of day.

Alright I don’t think that there are any more words in the English Language about the subject of rice, but let me point out that we covered much more than just rice. If you apply the practices of:

1) Choosing Real, Clean Food

And

2) be mindful of the rate of digestion when it comes to your starchy carbs. Then you will find that the battle of the bulge isn’t much of a battle at all


Why You Need a Personal Trainer

There’s a reason why celebrities and other highly successful people use coaches and trainers: IT WORKS.

And that is why so many people are turning to personal trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

The reality

More than 91% of people who start an exercise program quit early—even before their new routine becomes a habit, and 61% will give up within the very first week!1

Why? Because changing your lifestyle is hard. In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes

  • Time   
  • Determination            
  • Support        

If any of these components is missing, the odds of success plummet.

The fix

The good news is that one component virtually guarantees the continued presence of the other two, and that is support--and support is the heart of what a good personal trainer provides.

A personal trainer helps with the time factor in two ways:

  1. Finding time in your schedule to actually work out
  2. Sticking with your program long enough to reach your goals.    

A personal trainers supports you looking at your schedule and find ways to make fitness fit. A seasoned personal trainer has much wisdom in the area of time management and is a master at figuring out how to work exercise into even the busiest schedules. He can also design workouts that are both efficient and effective. Finally, a personal trainer can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

Determination is also an area that a personal trainer supports you in. At the beginning of your new fitness program, you have excitement, novelty and the joy of discovery to keep you going. But eventually, what used to be new and fun becomes old and boring. If determination fades, you will find yourself wandering off track in search of the next exciting pursuit.

Your personal trainer will help you keep your determination. He will remind you why you are doing what you are doing. He will get into your life and help you move past obstacles that arise, and he will talk you out of excuse-making. He will constantly hold before you the consequences of your choices. He will keep you moving forward.

And finally, a personal trainer supports you as your source for practical, step-by-step instructions for building health. Your personal trainer is an expert in the field of exercise science. While under the tutelage of a personal trainer, you do not have to design your own program of fitness, constantly wondering whether you are doing the right exercises in the right way.


Worst Way to Get In Shape

Question for the ladies: Are you Making a HUGE MISTAKE when it comes to your fitness goals and getting in shape?

>>The thing about the ladies in Body Burn is that there are VERY FEW fresh beginners in our program. Almost all of our ladies have tried diet and exercise in the past (and are even still LOCKED into their memberships at other gyms) but for whatever reason they have not been able to see the sort of results that they are looking for – in short: THEY FEEL STUCK!

*Does this sound like you? – then you may be making a HUGE MISTAKE!

>>If you are spending more than 20 minutes a day doing Cardio or using the treadmill then you are doing WAY TOO MUCH CARDIO!

I know I know! It works!! BUT ONLY AT FIRST! In fact – most ladies find that after they lose the first 10 pounds or so with running or the elliptical they are seemed to get “stuck”. So the half mile jog turns into a 2 mile run – but still the results just arent what they used to be…..what’s worse – even though you have lost a few sizes you definitely don’t feel like you’re “toning up” and seeing any more muscle definition!

SO WHAT DO YOU DO ABOUT IT?! – The answer is simple : RESISTANCE TRAINING! Believe it or not the very best way to shed unwanted inches fast is to INCREASE YOUR MUSCLE MASS! **Don’t worry!! I am not talking about getting big and bulky! I mean getting lean and tone.

Ya see for every pound of muscle you add your body burn an extra 30-50 calories a day….while you rest! (That ladies is a little thing we like to call metabolism, you can get in shape when you’re not even working out!)

HERE’S WHAT TO DO: Switch your focus in the gym to spending 75% of your time with some sort of resistance equipment in your hand. Remember that you don’t have to be short of breath and red in the face to be getting a good , effective workout.

NOT SURE WHAT TO DO WITH THE WEIGHTS? : This is a common thing actually. Let’s face it – The thought of Women doing weight training tends to have a negative stigma for some reason, But here at Body Burn we KNOW that the best way to see amazing results is to use a little resistance training. We also know that most ladies feel COMPLETELY LOST when it comes to resistance training. So as a solution all of our members are with a trainer – every day. (Like up to 6 days a week).

The idea is that we want to make sure that our clients are completely understanding how to train and eat properly so that they not only get the results they have always wanted – but that they know how to make them last.

>>If you’d like to find out more about our Ladies only Program at Body Burn to get in shape then inbox the page to get all of the details 🙂

Daythan