Dear Friends, Family and Clients,
I’ve been a Health and Wellness Coach for just over five years now. At least once a week, I get asked the question, “How do I get rid of my stomach?” Or, the better version usually coming from my guys,
“Amanda, get me jacked! I want a 6-pack!”
I usually laugh at this. Get you jacked? O.K. Let me start by making one thing very clear. I love my job. I really truly love my job. However, just like all other professions, it can become difficult when certain requests are made of me that require more from then me seeing you just two hours a week. The truth is, most of the work has to be done by you. The commitment, consistency and decisions you make the other 166 hours during the week are what is going to make or break you in reaching your fitness goals. I can work with you toward getting you “jacked”, but we’re not reaching “Arnold” status if your not willing to do your homework, buddy!
Truth: All of us live busy lives, with hectic schedules and usually very high stress. I get it. However, you must first be motivated! I always say,
“Get your mind right!”
And it’s the truth. It has to start from within before you manifest it in real life. First off, let’s just focus on the looking better part. Vanity is a powerful motivator, and I’m OK with having people embrace the desire to improve their physique if it prompts them to action as long as they don’t go off the deep end and start injecting, waxing, tanning, etc. However, when it comes to my clients, I ask for a more substantial goal. Aesthetic reasons are a good way to get you off the couch but scientifically it’s not enough to keep you going. So…think about it. Would you like to decrease your cholesterol? Sleep better? Decrease stress? Prevent certain cancers? Be a good role model for your kids? Decrease the cost of life insurance? Make a list and put other things on it other then looking good naked. This will help on the days you are dragging and help keep you going for the long run.
Before we get into it, I want to show you what true dedication; commitment, planning and working out consistently can look like.
From a personal standpoint, I'm not one who is going for that stacked and popping “6-pack” ab look. I prefer defined and toned. And I must say, I have gotten to the point several times in my life, after much hard work BOTH in the gym and kitchen, where I've been proud of my accomplishments. Let me tell you something- nothing beats that.
I’ve been a Health and Wellness Coach for just over five years now. At least once a week, I get asked the question, “How do I get rid of my stomach?” Or, the better version usually coming from my guys,
“Amanda, get me jacked! I want a 6-pack!”
I usually laugh at this. Get you jacked? O.K. Let me start by making one thing very clear. I love my job. I really truly love my job. However, just like all other professions, it can become difficult when certain requests are made of me that require more from then me seeing you just two hours a week. The truth is, most of the work has to be done by you. The commitment, consistency and decisions you make the other 166 hours during the week are what is going to make or break you in reaching your fitness goals. I can work with you toward getting you “jacked”, but we’re not reaching “Arnold” status if your not willing to do your homework, buddy!
Truth: All of us live busy lives, with hectic schedules and usually very high stress. I get it. However, you must first be motivated! I always say,
“Get your mind right!”
And it’s the truth. It has to start from within before you manifest it in real life. First off, let’s just focus on the looking better part. Vanity is a powerful motivator, and I’m OK with having people embrace the desire to improve their physique if it prompts them to action as long as they don’t go off the deep end and start injecting, waxing, tanning, etc. However, when it comes to my clients, I ask for a more substantial goal. Aesthetic reasons are a good way to get you off the couch but scientifically it’s not enough to keep you going. So…think about it. Would you like to decrease your cholesterol? Sleep better? Decrease stress? Prevent certain cancers? Be a good role model for your kids? Decrease the cost of life insurance? Make a list and put other things on it other then looking good naked. This will help on the days you are dragging and help keep you going for the long run.
Before we get into it, I want to show you what true dedication; commitment, planning and working out consistently can look like.
From a personal standpoint, I'm not one who is going for that stacked and popping “6-pack” ab look. I prefer defined and toned. And I must say, I have gotten to the point several times in my life, after much hard work BOTH in the gym and kitchen, where I've been proud of my accomplishments. Let me tell you something- nothing beats that.
The picture on the left was taken mid April of 2013. I was working out consistently but not 100% on my eating game. The picture on the right was taken mid June 2013. Here, my eating was near perfect, I was working out 5-6x a week. (No different from April). However, I was planning my meals ahead, drinking a lot of water, eating vegetables at every meal, not boozing, meditating, and sleeping a lot. (7-8 hours).
Below is a list of tips on how to lose fat and decrease your circumference around your mid section. It’s going to take dedication, hard work and consistency. Two hours out of 168 hours a week is not going to change your body. It’s the other 166 hours when you are not with me that will. Get your mind right. LETS GO!
The tips are as follows:
1) IDENTIFY your weakness. Whether it is ice cream, wine, chips, etc. DO NOT have it in the apartment- PERIOD! If you crave something sweet at night, chug a huge glass of water. If you are legitimately hungry, try a greek yogurt with berries and a little honey, cottage cheese with fruit, or flavored almond milk. Salty? How about a bag of 100-calorie skinny pop? They come in the 100 calorie bags so you can’t over-indulge! Wine or cocktail? Limit yourself to 1 week night and one weekend night to start if it’s an every night habit. From there, cut it back to one night. Have a glass of water between every drink. That will go a long way in helping your body to metabolize the alcohol and putting off that hangover looming in the AM. Cut it out completely to obtain best results.
*Good choices of alcohol include dry wines, which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).
2) Wake up to a hearty BREAKFAST that you look forward to! Mine is usually a protein shake. (1 scoop of protein powder, plain almond milk, 1 cup spinach, half banana, some strawberries or blueberries) Other options include, cottage cheese with fruit, steel cut oatmeal with flax seeds, Greek yogurt with fruit and flax seeds, omelet with veggies, hard boiled eggs, left over salmon with sprayed grain toast etc. Want bread? Try gluten free and organic sprouted whole grain. Your biggest meal of the day should be here.
3) Have one day a week set aside for “PREP”. This means cooking one day out of the week and putting your food in plastic containers to take to work with you. Sound overwhelming? Stock up on salads (fresh direct has some great options) you can grab and take to work with you. Avoid the dressings though. Make a goal and stick to it. (e.g. I’m going to cook at home 4 times this week and only eat out 3x). The problem with ordering in food or eating out is the fact that we have no idea or control what is actually being put in our food. Make a plan. Make it happen.
4) IDENTIFY when you are hungry or if you are just “bored”. If your metabolism is revving and you’re an animal like myself, you should be getting hungry every 4 hours or so. Big breakfast means you’ll be hungry later. Before putting anything in your mouth, do a body scan. Are you even hungry? Are you thirsty? Maybe you’re just stressed. Ask yourself when was the last time you ate? Pay attention. If you are not hungry, don’t eat. Simple.
5) SLOW DOWN. In all aspects of your life. Slow down when you are eating. Slow your brain down during the day. Take 5 minutes out of the day to close your eyes and breathe deep. I know this sounds crazy but cortisol (the hormone that causes stress) can cause us to over eat. Simple breathing teqniques can help and taking the time to slow down will cut stress and decrease calorie consumption.
6) WORKOUT 5-6 DAYS A WEEK. Yea…sorry. No shortcuts here. Plan your workouts out and schedule them into your day like it’s that really important conference call with that really big client. This can be 3x a week of strength training and two days a week of interval training. Getting that heart rate up 5-6 days a week is imperative to see the changes you want to see in your body. When strength training, bigger movements working the entire body are the most effective way to burn the most calories.
“But Amanda, what about crunches? I told you I want to get jacked!”
Guess what? Your better off doing core stabilization exercises like planks and cable chops. To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
- Hip Flexion (lower abs. e.g. Plank, hanging leg raises, flat bench lying leg raise)
- Trunk Flexion (upper abs. e.g. supine plank, jackknives, pikes)
- Rotation (obliques. e.g. Side chops, side planks, Russian twists)
- Lateral Flexion (obliques. e.g. lateral med ball twists, windmills)
Again, when strength training, focus on the bigger movements like pullups, pushups, squats and lunges because you’re activating your entire body, getting the heart rate up highest and forcing your core to stabilize all in one. When you do choose to isolate the core, break it down into a couple days and choose from the sub-categories above.
What about Cardio? Intervals are the way to go. They are most effective for fat loss and they do not compromise lean muscle mass. There is a reason over half the population in America is overweight! If it were easy, we’d all look like rock stars. Get your mind right. Make it happen! I’m here to help you design a routine that will work for you.
7) ANNOUNCE your goals! Oh you want to lose 10% body fat? Telling people what your goals are will increase your odds of sticking to your plan. Those annoying people on Istagram and Facebook taking pictures of their food and posting it every hour? Guess what? They’re onto something. Post it, take a picture of it, tell your friends, update your status, get a bet going at work, whatever it takes!
Below is a list of tips on how to lose fat and decrease your circumference around your mid section. It’s going to take dedication, hard work and consistency. Two hours out of 168 hours a week is not going to change your body. It’s the other 166 hours when you are not with me that will. Get your mind right. LETS GO!
The tips are as follows:
1) IDENTIFY your weakness. Whether it is ice cream, wine, chips, etc. DO NOT have it in the apartment- PERIOD! If you crave something sweet at night, chug a huge glass of water. If you are legitimately hungry, try a greek yogurt with berries and a little honey, cottage cheese with fruit, or flavored almond milk. Salty? How about a bag of 100-calorie skinny pop? They come in the 100 calorie bags so you can’t over-indulge! Wine or cocktail? Limit yourself to 1 week night and one weekend night to start if it’s an every night habit. From there, cut it back to one night. Have a glass of water between every drink. That will go a long way in helping your body to metabolize the alcohol and putting off that hangover looming in the AM. Cut it out completely to obtain best results.
*Good choices of alcohol include dry wines, which are very low carb, clocking in at about 0.5-1 g per glass (4 fl oz/115ml). Sweet wines are much higher at 4-6 g per glass. Cognac, gin, rum, scotch, tequila, vodka and whiskey are all basically zero carbs. Dry wines and spirits is what you should be drinking, ideally. Take them straight or mixed with diet soda. (No need to be super-neurotic about this stuff. Drinks should be enjoyed after all. Just be aware that there are better and worse choices out there).
2) Wake up to a hearty BREAKFAST that you look forward to! Mine is usually a protein shake. (1 scoop of protein powder, plain almond milk, 1 cup spinach, half banana, some strawberries or blueberries) Other options include, cottage cheese with fruit, steel cut oatmeal with flax seeds, Greek yogurt with fruit and flax seeds, omelet with veggies, hard boiled eggs, left over salmon with sprayed grain toast etc. Want bread? Try gluten free and organic sprouted whole grain. Your biggest meal of the day should be here.
3) Have one day a week set aside for “PREP”. This means cooking one day out of the week and putting your food in plastic containers to take to work with you. Sound overwhelming? Stock up on salads (fresh direct has some great options) you can grab and take to work with you. Avoid the dressings though. Make a goal and stick to it. (e.g. I’m going to cook at home 4 times this week and only eat out 3x). The problem with ordering in food or eating out is the fact that we have no idea or control what is actually being put in our food. Make a plan. Make it happen.
4) IDENTIFY when you are hungry or if you are just “bored”. If your metabolism is revving and you’re an animal like myself, you should be getting hungry every 4 hours or so. Big breakfast means you’ll be hungry later. Before putting anything in your mouth, do a body scan. Are you even hungry? Are you thirsty? Maybe you’re just stressed. Ask yourself when was the last time you ate? Pay attention. If you are not hungry, don’t eat. Simple.
5) SLOW DOWN. In all aspects of your life. Slow down when you are eating. Slow your brain down during the day. Take 5 minutes out of the day to close your eyes and breathe deep. I know this sounds crazy but cortisol (the hormone that causes stress) can cause us to over eat. Simple breathing teqniques can help and taking the time to slow down will cut stress and decrease calorie consumption.
6) WORKOUT 5-6 DAYS A WEEK. Yea…sorry. No shortcuts here. Plan your workouts out and schedule them into your day like it’s that really important conference call with that really big client. This can be 3x a week of strength training and two days a week of interval training. Getting that heart rate up 5-6 days a week is imperative to see the changes you want to see in your body. When strength training, bigger movements working the entire body are the most effective way to burn the most calories.
“But Amanda, what about crunches? I told you I want to get jacked!”
Guess what? Your better off doing core stabilization exercises like planks and cable chops. To train your abdominals safely and effectively you must know the basic movement patterns of your abs and train them within all sub-categories:
- Hip Flexion (lower abs. e.g. Plank, hanging leg raises, flat bench lying leg raise)
- Trunk Flexion (upper abs. e.g. supine plank, jackknives, pikes)
- Rotation (obliques. e.g. Side chops, side planks, Russian twists)
- Lateral Flexion (obliques. e.g. lateral med ball twists, windmills)
Again, when strength training, focus on the bigger movements like pullups, pushups, squats and lunges because you’re activating your entire body, getting the heart rate up highest and forcing your core to stabilize all in one. When you do choose to isolate the core, break it down into a couple days and choose from the sub-categories above.
What about Cardio? Intervals are the way to go. They are most effective for fat loss and they do not compromise lean muscle mass. There is a reason over half the population in America is overweight! If it were easy, we’d all look like rock stars. Get your mind right. Make it happen! I’m here to help you design a routine that will work for you.
7) ANNOUNCE your goals! Oh you want to lose 10% body fat? Telling people what your goals are will increase your odds of sticking to your plan. Those annoying people on Istagram and Facebook taking pictures of their food and posting it every hour? Guess what? They’re onto something. Post it, take a picture of it, tell your friends, update your status, get a bet going at work, whatever it takes!
The more accountable you are, the less likely you’ll go for that ice cream at 10PM when no one is looking. Be realistic with yourself. Set small goals that you know you can accomplish. Keep in mind there is no way to target fat loss in any one area of your body. Just like your body deposits fat in many different places, it burns fat in your entire body, not just from your abs or your thighs.
8) DRINK MORE WATER. I tell my clients to drink anywhere from 2.5-3 liters of water a day. To figure out how much you need specifically, take half your body weight in pounds and that’s how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like an absurd amount of water, but remember you get water from the food you eat. You can also drink decaf green tea to make up some of the quota.
9) Get more ZZZ’s. Easier said then done, I know. Try to have a plan that all electronic devices go off by 9PM. The TV, computer and music are all shut down by 9PM and you are physically in bed by 10PM. The kids are in bed, emails are answered, and everything is prepped for the morning. Sitting in front of a computer screen can keep the mind active for 30 minutes or so afterwards. Studies have shown that there is a direct link between sleep and the peptides that regulate appetite. Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. When sleep time is decreased, leptin decreases which causes elevations in ghrelin. Beauty sleep has suddenly taken on a whole new meaning!
10. MEDITATE.
I began meditating in 2012 and within three months my friends and family started to notice a dramatic difference in my demeanor. Here are a few ways mediating can change your life and how it has changed mine:
- Improved concentration
- Decrease in food cravings (In my case, it was sugar.)
- Improves sleep
- Reduced stress levels that can translate to weight loss. Less cortisol levels= less body fat!
- Being more appreciative
- Less worries
I know a lot of you don’t think it is worth it or believe you are not the type of person who can sit down twice a day for twenty minutes and turn your mind “off”, but you are probably the person who will benefit from it most! There is no better time to start now. Go to www.beginmeditating.com to learn more.
8) DRINK MORE WATER. I tell my clients to drink anywhere from 2.5-3 liters of water a day. To figure out how much you need specifically, take half your body weight in pounds and that’s how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like an absurd amount of water, but remember you get water from the food you eat. You can also drink decaf green tea to make up some of the quota.
9) Get more ZZZ’s. Easier said then done, I know. Try to have a plan that all electronic devices go off by 9PM. The TV, computer and music are all shut down by 9PM and you are physically in bed by 10PM. The kids are in bed, emails are answered, and everything is prepped for the morning. Sitting in front of a computer screen can keep the mind active for 30 minutes or so afterwards. Studies have shown that there is a direct link between sleep and the peptides that regulate appetite. Ghrelin stimulates hunger and leptin signals satiety to the brain and suppresses appetite. When sleep time is decreased, leptin decreases which causes elevations in ghrelin. Beauty sleep has suddenly taken on a whole new meaning!
10. MEDITATE.
I began meditating in 2012 and within three months my friends and family started to notice a dramatic difference in my demeanor. Here are a few ways mediating can change your life and how it has changed mine:
- Improved concentration
- Decrease in food cravings (In my case, it was sugar.)
- Improves sleep
- Reduced stress levels that can translate to weight loss. Less cortisol levels= less body fat!
- Being more appreciative
- Less worries
I know a lot of you don’t think it is worth it or believe you are not the type of person who can sit down twice a day for twenty minutes and turn your mind “off”, but you are probably the person who will benefit from it most! There is no better time to start now. Go to www.beginmeditating.com to learn more.
The road is difficult, but nothing worth having comes easy! Be patient with yourself and remember slow and steady progress is best over quick and extreme changes. As always, I am here with any questions or concerns you may have. Until next time, cheers to taking the first steps in the right direction!
In Health and Happiness,
Amanda
In Health and Happiness,
Amanda