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.

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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.

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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.

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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

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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.

Do’s and Don’ts of Clean Eating

So you are on a mission to try and change to a healthy eating lifestyle, right? Well if not this is a great article to get you started regardless. I’m sure if you have began your journey you have hit your fair share of struggles wondering what is it exactly that I am supposed to be doing. There are many factors in clean eating such as how much to eat, what to eat, and when to eat it.  Well, I stumbled across a great tool. This display won’t tell you everything that you need to know but it is a great basic tool to utilize.  Take a few minutes and check out these Do’s and Don’ts of Clean Eating.

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Stick to these guidelines and you will be on a great path for clean eating success. NO EXCUSES. EARN YOUR BODY.

Make Lunch Easier

Who doesn’t look for any way to make life easier? It’s always nice to take down our stress level, take a break, and relax. Well here are some tips that will really make at least one part of your day easier.  The following are guidelines to follow to help you pack a great healthy lunch.

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By following these guidelines, you can easily make sure that you are hitting every area of nutrition that your body craves.  Of course there are many more available options in each section but this is a great stepping stone.  Packing a lunch is a great weight loss tool.  It takes a lot of the stress out of healthy eating. If you packed a lunch, you are way less likely to hit up the shared snacks in the work room or go out to eat and order an unhealthy options.  Let’s not forget that moderation is the key. But sticking to a habit like using a check list such as above, is a great and simple way to keep you on track.

So keep nutrition important.  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.

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Juicing For Weight Loss

 

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JUICING

Juicing is a widely known health and fitness technique to aid weight loss.  Now we at Focused Fitness don’t support Juicing Diets but we do support Juicing being an aid to your healthy lifestyle. There are no proven studies that show juicing is directly connected to weight loss however the trend that those who juice or consume natural fruit juices are proven more likely to lose weight.

LOW CALORIES

Juicing is a great way to take in high amounts of vitamins and minerals without the added calories. It gives you a great taste and a sweet treat without adding on the calories of a snack.

THE $$$

There are many juicers on the market today.  Starting at around $50 up to hundreds of dollars. Not looking to put out a lot of cash? There are many juicing recipes that can be made in a blender! Try a few of those out first to see if this is something you’d like to try out.

RECIPES

You may think to yourself, “I have absolutely no idea where to start.” Well if you live in Butler, PA or many other areas you may not have to.  Some local businesses and gyms, such as Focused Fitness, may soon be or currently are running juice bars.  What’s more convenient than grabbing a juice on your way out of a workout.  Some recipes are even specifically aimed at a post workout nutrient base.  Although if you can’t find a local source, be resourceful.  We live in the age of technology and the amount of juicing recipes on the internet is unfathomable.

Keep focused and remember to try new things.  You never know what may help you reach your goals.  NO EXCUSES. EARN YOUR BODY.