REALITY OF REACTIONS to Your Weight Loss Journey

We all want the magic cure or the quick fix to weight loss.  We will try crazy diets, pills, and wraps just to get those fast results.  Well here is the reality.  It takes time for people to you or anyone else to realize you’re losing weight.  Take a look below at some realistic time stamps on losing weight that I came across.

Image

THE TIME STAMPS

>It takes 4 WEEKS for YOU to see your body changing.

> It takes 8 WEEKS for YOUR FRIENDS AND FAMILY to notice.

>It takes 12 WEEKS for THE REST OF THE WORLD to notice.

NUTRITION TIME STAMPS

>It takes 2 WEEKS for YOUR FRIENDS to realize that you are EATING HEALTHY.

>It takes 2 MINUTES for them to try and SABOTAGE YOUR DIET.

STAY STRONG. STAY FOCUSED. NO EXCUSES. EARN YOUR BODY.

Advertisements

BEAT FOOD CRAVINGS

Food Cravings. A dieter’s worst nightmare.  How many of us can say I have never craved chocolate, chips, or an entire plate of pasta.  Cravings can single handedly destroy a diet or healthy nutrition lifestyle.  If we don’t answer our cravings, they tend to build and get worse.  I came across a great pin the other day that explained what your body is really craving when it wants chocolate and also some healthy options to replace chocolate with but still satisfy the craving.  Take a look below for a list of popular food cravings and how to cope.

Image

Remember these replacements. Maybe copy or printout this chart and hang it in your kitchen.  Ignoring food cravings is just as bad as giving into them.  Substitute a healthy option and you will have more control over not only your cravings but you diet.  NO EXCUSES. EARN YOUR BODY.

Top 5 Benefits of Cycling

Image

Cycling is a form of exercise that has been around for quite awhile.  At Focused Fitness, we are trying to raise money to be able to offer a cycle class to our clients. As we work towards our goals of a cycle studio, I wanted to share the benefits of offering a cycle class.  So read on and learn!

THE BENEFITS

1. Weight Management: An intensely ran cycle class can provide a great calorie burn through its cardiovascular components. This is also a great form of exercise for weight loss as it is no impact while still providing a complete total body workout.

2. Sound Sleep: Tests have shown that those that participate regularly in cycle classes sleep more soundly and in a deep sleep state more often than those who do not.

3. Fewer Injuries: This is one of the few exercises that is low impact but still offers a high intensity workout. A low impact workout decreases your risk for injury dramatically. 

4. Direct Health Benefits: The following are direct health benefits of regular aerobic exercise such as cycling; improved immune system, decrease blood pressure, improved cholesterol levels, reduced risk for heart disease, decrease risk for stroke and cancer, and improved mood.

5. Perfect for all Age Groups and Fitness Levels: There are very few group exercise classes that can spread across a large range of ages and fitness levels. So whether you want to work out with your kids, parents, or friends, you can all participate regardless if you are of equal fitness levels.

 

What great benefits right?! Hopefully soon we will be able to raise enough money to bring a great cycling opportunity to our area. Don’t forget if you are a studio member we are running a 50/50 fundraiser all month! Keep working hard and EARN YOUR BODY.

10 Weight Loss Tips

ImageHere are some great weight loss tips that I came across that could really help you to stay on track or begin a weight loss journey.  Don’t just read these though.  Plan to act!

THE TIPS

#1 Go For A Walk: This doesn’t even have to be a planned form of exercise.  You can add walking to your everyday life by taking the stairs, parking further from a store or work, using a push mower rather than a riding mower, walk to a colleges desk or to the neighbors instead of using the phone or email.

#2 Stop Eating Out As Much: Eating out is convenient and for most can be a great time saver.  The problem with eating out is that you never fully know what all is in what you are eating.  In addition, usually the best deal is the most unhealthy.

#3 Eat Breakfast: By skipping breakfast your opening up your mind and body to over eating and snacking later on in the day.  Pressed for time? Consider a nutrient packed meal replacement such as Shakeology.

#4 Eat Smaller Portions: Americans have portion size completely distorted. For instance a portion of meat is about the size of your fist not a 16 oz steak.  If you do eat out, grab a to go box right away and put half away.

#5 Do Yoga: Yoga is an all around great idea for weight loss. It will decrease your stress level which can lead to over eating when high as well as increase your metabolism.

#6 Spend More Time Outdoors: Indoors always has non-moving activities such as tv, video games, and computers.  Get outside and get moving. Choose a day that you always go out doors rain or shine! Maybe Sundays!

#7 Build Muscle: It is recommended that you do strength training at least 3 days per week.  As you build muscle mass, you will increase your metabolism.  Building muscle is convenient in that it doesn’t require machines.  Great exercises like push ups, squats, and burpees don’t require any equipment.

#8 Weigh Yourself Daily: Obsessing over weight is not healthy. Being conscious of your weight and progress is however.  Don’t just focus on the number but be aware.

#9 Stop Drinking Soda: Soda is loaded with many different unhealthy qualities. By simply taking soda out of your diet you will see results.

#10 Eat Fruit: Fruit has little fat and lots of water! A great combination.  It also doesn’t hurt that it tastes great!

 

As I said earlier, don’t just read these tips.  Maybe print them and start to seriously insert them in your life.  NO EXCUSES.  EARN YOUR BODY.

You Are Your Motivation

Image

A lot of us look at exercise as if it is a punishment, or we may look for it to do something for us. For example, we may say I am exercising so that I will look better or lose weight.   But what if you completely changed the way that you think? What if you wanted to exercise more so that you became better at it and improved your abilities.  After improving, you may then want to exercise to motivate others.  This is where short term goals can really help you on your journey.  By establishing short term goals you can allow yourself to constantly improve and become a better you.  And try not to just focus on weight loss along your journey.  By changing your views you open up more areas for improvement.  Some examples of non weight loss related goals would be working out 6 days per week for 3 months or running a minute longer than your previous time on the treadmill.  By establishing goals you focus on your own improvement not just your appearance or weight loss. Never stop being motivated and always aim to motivate others.  Lose sight of your motivation? Just check back to this quote and it should help you back on your path.

 

BE MOTIVATION.

EARN YOUR BODY.

10 Body Band Busters

Don’t have a resistance band? Go to WalMart or 5 Below and pick on up! They’re a cheap way to have a great workout.  …Now that you have your band. Here is a great workout I just did with my class at focused fitness.  It takes 30 minutes and it will make you sweat! It hits all parts of the body and even includes a cardio component! Grab your band and try it out!

Between each of these exercises is the CARDIO component. For 20 seconds between each of the following exercises hold the band in each hand with little slack in between spread your arms as if you are giving someone a hug, and hold this position as you do 20 seconds of high knees.

THE EXERCISES

1. Lunge With Overhead Front Raise: Place one end of band under front foot and other end of band in opposite hand (adjust slack for resistance change).  As you lunge forward, lift arm forward and overhead.

2. REPEAT ON OPPOSITE SIDE

3.  Squat With Front Shoulder Raise : Place band under both feet with one end in your right hand. As you squat down lift right arm forward (keeping elbow straight) until you reach shoulder level.  Return to starting position.

4. REPEAT ON OPPOSITE SIDE

5. Seated Straight Arm Pull Backs: Seated with legs straight forward, wrap band around legs. Keeping arms as straight as possible, grab each end of the band and bring arms from in front of your body to directly next to your side.

6. Band Kick Backs : While on all fours, wrap band around the bottom of one foot.  Hold each end of the band in front of you in each hand. Extend banded leg backwards in a kick back motion.

7. REPEAT ON OPPOSITE SIDE

8. Laying Leg V’s : Laying flat on your back with both feet together pointed towards the ceiling, wrap band around the bottom of both feet. Give some slack between feet then in a V motion push legs out towards the ground and slowly back in.

9. Upper Cut Punches : Stand with both feet on the band.  Criss cross the band in front of you holding each end in each hand.  Crossing in front of body, swing arms in an upper cut motion.

10. Laying Bridge Lifts : Laying on your back with knees bent, hold band down across your stomach.  Hold band to ground as you lift your butt and back up.

Below is an illustration of each exercise.  This is a low budget great workout.  Go grab a band and get working. EARN YOUR BODY.

Image