Happy Friday!
Ok, so like most people around this time of year we start thinking of holiday parties and gifts and family. It is a great time of year to reconnect with family and friends and....yourself.
I know that working out and sticking to a diet during the holidays is next to impossible! well....unless you are uber committed or you're a scroodge when it comes to the holidays. EVERYONE likes to eat and drink and party down. For me, Im NO different. However, because of my job I kinda have to stay somewhat in shape...haha.
So, A lot of people are asking "what is the best to eat when I am at one of these holiday ho down's" Its not really a secret but it isn't often a rule people stick to. We all know the big headliner of any Christmas dinner or Thanksgiving dinner is a protein like a turkey or ham. Those are good to eat (especially if you want to take a nap afterward) but what about all the opening acts? The stuffing, the potatoes, the casseroles, the croissants, yams, beans, jello molds....the list goes on and on....
Im not gonna be the holiday food police but I am gonna say, THE SIZE OF YOUR FIST.....yep, just the size of your fist is all you need. Be aware that we overindulge because we are chatting and drinking and snacking so we lose track of how much we are actually ingesting. Make a plan before you go. Snack on the veggies, and when it comes to the sitdown scoop small amounts of all the fixins' (the size of your fist and a little protein) enjoy! You can enjoy the holidays but you don't have to go overboard. Im all about having a day to just let loose, but you don't have to stuff yourself until you have to change into stretch denim...or sweat pants.
To get a head start I am holding a bootcamp for charity to raise awareness for lymphoma cancer. The bootcamp will be held on Nov. 19th at 9am at the Norman P. Murray Center 200 Civic Center Mission Viejo 92692.
Its a good workout! All you need is water and $10, which will be donated to the Veterinary Cancer Group. They took care of my best workout buddy Noah who passed away on Aug 8th of Lymphoma. Its a great cause and it will help support both humans and animals who suffer from cancer related diseases.
Contact.
coachkelly@simplefittrainer.com or call 949.525.6876
Coach Kelly
Kelly's Tips on Fit
Friday, November 4, 2011
Saturday, October 8, 2011
We're Going to Dinner Tonight!!......Crap!!
A lot of my clients ask me about their diet....maybe because I yell at them about it everytime I see them.
So its Friday morning and you hit it HARD in the gym today. Youre feeling pretty good and sexy.....Oh yeah!
Now, 8pm rolls around and all your friends or boyfriend/girlfriend/spouse says, "we are going to the Cheescake Factory"!
Ok, Ok.....breathe.....don't panic. You can do this!!
Here is what I usually always recommend. before you leave the house eat a couple a pieces of broccoli and a BIG glass of water. If its a date I recommend carrots....unless you don't mind showing off how well you pass gas.
When you get to the restaurant order a small side salad with just olive oil dressing THAN order your dinner. By the time you have dinner, you're pretty full! You want to fill your body with as much zero to low cal fiber as possible during a diet. It helps you clean the body and eat much much less. Calories counting can lead to slip ups and frustration. yes, I know its the Cheesecake Factory and its pretty damn good but remember. The Cheesecake Factory will always bee there but your body fat won't be...if you play your cards right. Once you have shed the weight....and you WILL! You now have a whole new appreciation for the power of veggies....and your waistline.
Stay Fit. Keep it Simple.
Coach Kelly
So its Friday morning and you hit it HARD in the gym today. Youre feeling pretty good and sexy.....Oh yeah!
Now, 8pm rolls around and all your friends or boyfriend/girlfriend/spouse says, "we are going to the Cheescake Factory"!
Ok, Ok.....breathe.....don't panic. You can do this!!
Here is what I usually always recommend. before you leave the house eat a couple a pieces of broccoli and a BIG glass of water. If its a date I recommend carrots....unless you don't mind showing off how well you pass gas.
When you get to the restaurant order a small side salad with just olive oil dressing THAN order your dinner. By the time you have dinner, you're pretty full! You want to fill your body with as much zero to low cal fiber as possible during a diet. It helps you clean the body and eat much much less. Calories counting can lead to slip ups and frustration. yes, I know its the Cheesecake Factory and its pretty damn good but remember. The Cheesecake Factory will always bee there but your body fat won't be...if you play your cards right. Once you have shed the weight....and you WILL! You now have a whole new appreciation for the power of veggies....and your waistline.
Stay Fit. Keep it Simple.
Coach Kelly
Tuesday, October 4, 2011
Don't Be Afraid......Your Trainer Won't Bite.
Good Afternoon!
First off ......"AHHHHH"....ok, now Im ready
Things have been so hectic in both good and bad ways. I was given the opportunity to mange more trainers, so more $$ on the horizon....however, Im running into more and more clinets who are giving me these excuses!.....I have to say, you people are getting more and more creative.
I had a client tell me that her bra got stuck in the dryer.....really. Hmm, and that was your only bra? You had to scold the the dryer? Come ON!! this is just a way to dilute yourself into thinking you "can't" workout....
I met a great woman today who said she was going to the gym but not seeing anyresults and she figured she was destined to be fat. I said "how many times are you going" she replied, "twice a week for an hour" I said "So what are you doing?" Turns out she was on the treadmill for 30 min and the elliptical for 25 min....hmmm
Now, some people say this is pretty good right? WRONG! The typical person is only burning about 400 - 500 calories in the gym and then they go home and eat about 600 calories. Now we see where we are going wrong. If you arn't breaking a sweat? If your mascara or guy....after shave??....whatever, shut up....OK, if its not dripping in your eyes and if you dont stink of sweat when you step out of the gym.....you are NOT working out.
If you remember my very first blog you remember that I said "I know people want ot be seen at the gym but at least get a workout while you are there."
I know the gym takes work and I know we all have work and school and families and pets and evil dryers. However, take it day by day. Talk to the trainer at your gym. Find out what is the best way to start a REAL program. We trainers work very hard to make you sweat and guess what?.....we have trouble getting motivated sometimes too....shhh!
So, today is all about communicating with your trainer. Ask about what you are missing. By the way, we trainers don't buy the excuse that you have no money. We see that cute coach purse or those fancy Nike shoes....just think what is the most important thing. I wish I could help ALL of you but I can't so go to your local gym, talk to a trainer and begin the journey to your better health.
Stay Fit. Make it Simple.
Coach Kelly
First off ......"AHHHHH"....ok, now Im ready
Things have been so hectic in both good and bad ways. I was given the opportunity to mange more trainers, so more $$ on the horizon....however, Im running into more and more clinets who are giving me these excuses!.....I have to say, you people are getting more and more creative.
I had a client tell me that her bra got stuck in the dryer.....really. Hmm, and that was your only bra? You had to scold the the dryer? Come ON!! this is just a way to dilute yourself into thinking you "can't" workout....
I met a great woman today who said she was going to the gym but not seeing anyresults and she figured she was destined to be fat. I said "how many times are you going" she replied, "twice a week for an hour" I said "So what are you doing?" Turns out she was on the treadmill for 30 min and the elliptical for 25 min....hmmm
Now, some people say this is pretty good right? WRONG! The typical person is only burning about 400 - 500 calories in the gym and then they go home and eat about 600 calories. Now we see where we are going wrong. If you arn't breaking a sweat? If your mascara or guy....after shave??....whatever, shut up....OK, if its not dripping in your eyes and if you dont stink of sweat when you step out of the gym.....you are NOT working out.
If you remember my very first blog you remember that I said "I know people want ot be seen at the gym but at least get a workout while you are there."
I know the gym takes work and I know we all have work and school and families and pets and evil dryers. However, take it day by day. Talk to the trainer at your gym. Find out what is the best way to start a REAL program. We trainers work very hard to make you sweat and guess what?.....we have trouble getting motivated sometimes too....shhh!
So, today is all about communicating with your trainer. Ask about what you are missing. By the way, we trainers don't buy the excuse that you have no money. We see that cute coach purse or those fancy Nike shoes....just think what is the most important thing. I wish I could help ALL of you but I can't so go to your local gym, talk to a trainer and begin the journey to your better health.
Stay Fit. Make it Simple.
Coach Kelly
Tuesday, September 27, 2011
Yo-Yo Dieting is Better than no Dieting at All
Really?!......Yes, that is what has been proven. U.S Researchers have found that losing and gaining weight was better for heavy people not shedding excess fat at all.
Apparently previous research suggested that consistantly dropping and regaining weight could be harmful to your health but get this!.....Scientists from Ohio University found that fluctuating body mass was better than remaining the same....who knew?
Ok, Ok, Relax everyone.... Just because Oprah yo-yo'd more times then president Obama used the word "change"doesn't mean these scientists or I, am advocating this. So before you start planning a "one carrot and a diet coke a day" meal plan.....lets remember what the study is saying. It is more important to be conscious of what you are eating and how you are exercising than not at all.
The reason we Yo-Yo? Well, if youve been reading you will remeber that 8-10 lbs a month is a healthy loss so if you are losing 8-10 a week! You are an idiot! and you must be HUNGRY!! So by the time you run out and buy those new jeans....you've already gained that weight back because you went tearing through your pantry like a racoon in a dumpster! Stop it!
Talk to your trainer. Set up a meal plan and as always....send me your questions and thoughts. Have a Happy Healthy Life
Kelly
Simple.Fit
Apparently previous research suggested that consistantly dropping and regaining weight could be harmful to your health but get this!.....Scientists from Ohio University found that fluctuating body mass was better than remaining the same....who knew?
Ok, Ok, Relax everyone.... Just because Oprah yo-yo'd more times then president Obama used the word "change"doesn't mean these scientists or I, am advocating this. So before you start planning a "one carrot and a diet coke a day" meal plan.....lets remember what the study is saying. It is more important to be conscious of what you are eating and how you are exercising than not at all.
The reason we Yo-Yo? Well, if youve been reading you will remeber that 8-10 lbs a month is a healthy loss so if you are losing 8-10 a week! You are an idiot! and you must be HUNGRY!! So by the time you run out and buy those new jeans....you've already gained that weight back because you went tearing through your pantry like a racoon in a dumpster! Stop it!
Talk to your trainer. Set up a meal plan and as always....send me your questions and thoughts. Have a Happy Healthy Life
Kelly
Simple.Fit
Thursday, September 22, 2011
You are only Burning 300 Calories!
Good Morning Gym rats and...well....those that are trying to be.
I have something that I would like to share because I think it applies to a lot of us who finish a long day of work and think its a good idea to workout.
The average person burns about 300 to 400 calories when they spend about an hour at the gym....yes! Thats it! "No Way Kelly"! YES! This is due to the fact that a lot of people are tired and not sure where they are going or what they want or need to focus on for the day. Or, they like to use the gym as their own Match.com
For example, there is a woman at the gym I work at....don't know her. She comes in every evening goes to the calve machine and sits there for about 15 to 20 min than she goes to the bike and does a slow stroll....like shes on the Venice boardwalk checking out the dudes. Anyway, I know she wants to get, or stay in good shape because she makes it to the gym. However, shes not getting any benefit from it because she either doesn't know what shes doing OR she just wants to check out the talent....
I say, "Combine the two"!! If you want to go to the gym to see and be seen, at least invest in the knowledge of a trainer to show you what exercises would fit you best. A trainer, like me, could put you on the stairmaster for 20 min of intervals all while scoping the scene. Plus, do you know how good your butt will look after consistent work on the stairmaster? The hottest thing is someone in the gym who is sweating, working hard and appears to care about their health. As a trainer I see my clients get the most attention because they are getting an amazing workout. People want to be around people who are motivated and driven.....Not the people who only break a sweat walking the gym holding a water bottle flashing a smile.
Please.....do youurself a favor and make use of the gym. Im all for the potential of picking up a phone number but at least give yourself the opportunity to better your health while you are doing it. Have a Great Day! Stay Healthy
Coach Kelly
Simple.Fit
I have something that I would like to share because I think it applies to a lot of us who finish a long day of work and think its a good idea to workout.
The average person burns about 300 to 400 calories when they spend about an hour at the gym....yes! Thats it! "No Way Kelly"! YES! This is due to the fact that a lot of people are tired and not sure where they are going or what they want or need to focus on for the day. Or, they like to use the gym as their own Match.com
For example, there is a woman at the gym I work at....don't know her. She comes in every evening goes to the calve machine and sits there for about 15 to 20 min than she goes to the bike and does a slow stroll....like shes on the Venice boardwalk checking out the dudes. Anyway, I know she wants to get, or stay in good shape because she makes it to the gym. However, shes not getting any benefit from it because she either doesn't know what shes doing OR she just wants to check out the talent....
I say, "Combine the two"!! If you want to go to the gym to see and be seen, at least invest in the knowledge of a trainer to show you what exercises would fit you best. A trainer, like me, could put you on the stairmaster for 20 min of intervals all while scoping the scene. Plus, do you know how good your butt will look after consistent work on the stairmaster? The hottest thing is someone in the gym who is sweating, working hard and appears to care about their health. As a trainer I see my clients get the most attention because they are getting an amazing workout. People want to be around people who are motivated and driven.....Not the people who only break a sweat walking the gym holding a water bottle flashing a smile.
Please.....do youurself a favor and make use of the gym. Im all for the potential of picking up a phone number but at least give yourself the opportunity to better your health while you are doing it. Have a Great Day! Stay Healthy
Coach Kelly
Simple.Fit
Thursday, September 15, 2011
How to Lose Weight....Fast?
Happy Thursday Gym Rats!
Do you want to slim down fast for a vacation? A hot date? or like me, a HS reunion?
Okay, Okay I know you are thinking "Its a lifestyle, not a diet right Kelly"? Of course! However, how to get there is a different story. Losing weight too fast can be dangerous and ineffective. Fad diets and pills never work and starving yourself just slows your metabolism to a hibernating bear and can lead to muscle loss. Wow! Gee Kelly....what else is there?
Here are some Steps that you will find easier, effective and use in the long haul.
Step 1:
Have confidence in yourself. Know that you can do anything you set your mind to and staying disiplined is a day by day process. You WILL struggle and make mistakes but you are human and you CAN do it
Step 2:
Set achievable goals. If you tell yourself you are planning on losing 20lbs in a month, you are crazy. If you think you can eat "whatever you want" and lose weight you are also dillusional. The amount of weight you want to lose and the amount of time to lose it must be decided beforehand and that is when your trainer comes in. We want you to succeed and we know you can. We are here for you.
Step 3:
Determine your calorie intake. Losing weight is simply, as I say it "eat less, move more" I know you say "oh, well, SO easy, now I get it. Thanks Kelly".....haha. I know its not that easy but start by writing down all the things you consume in a day. There are lot of great websites to calculate calories and look to see an accurate amount of what you are taking in. You will be surprised! Multiply your ideal weight by 10 and that will give you a rough estimate of the calories you need to maintain a healthy weight. If you are looking to lose than subtract that by 500-800 calories a day.
Step 4:
Exercise!! Yes, you know me well enough to know that was coming. The best way is to start small. Hire a trainer to get a program suitable for you. It is proven that people who follow a trainer are almost 50% more likely to reach their goal because we hold you accountable for YOUR actions. If you are in a pinch. Go to a fit camp. I hold fit camps in the morning and afternoon. Its a great group exercise and a cheap way to start. Contact Kelly for more information
coachkelly@simplefittrainer.com
949.525.6876
Step 5:
Rest. The most important thing for your body is to rest. This means only 24 -48 hours between strength training the same muscles and taking 1-2 days off from exercising each week.
Stay Fit. Stay Focused.
Coach Kelly
Do you want to slim down fast for a vacation? A hot date? or like me, a HS reunion?
Okay, Okay I know you are thinking "Its a lifestyle, not a diet right Kelly"? Of course! However, how to get there is a different story. Losing weight too fast can be dangerous and ineffective. Fad diets and pills never work and starving yourself just slows your metabolism to a hibernating bear and can lead to muscle loss. Wow! Gee Kelly....what else is there?
Here are some Steps that you will find easier, effective and use in the long haul.
Step 1:
Have confidence in yourself. Know that you can do anything you set your mind to and staying disiplined is a day by day process. You WILL struggle and make mistakes but you are human and you CAN do it
Step 2:
Set achievable goals. If you tell yourself you are planning on losing 20lbs in a month, you are crazy. If you think you can eat "whatever you want" and lose weight you are also dillusional. The amount of weight you want to lose and the amount of time to lose it must be decided beforehand and that is when your trainer comes in. We want you to succeed and we know you can. We are here for you.
Step 3:
Determine your calorie intake. Losing weight is simply, as I say it "eat less, move more" I know you say "oh, well, SO easy, now I get it. Thanks Kelly".....haha. I know its not that easy but start by writing down all the things you consume in a day. There are lot of great websites to calculate calories and look to see an accurate amount of what you are taking in. You will be surprised! Multiply your ideal weight by 10 and that will give you a rough estimate of the calories you need to maintain a healthy weight. If you are looking to lose than subtract that by 500-800 calories a day.
Step 4:
Exercise!! Yes, you know me well enough to know that was coming. The best way is to start small. Hire a trainer to get a program suitable for you. It is proven that people who follow a trainer are almost 50% more likely to reach their goal because we hold you accountable for YOUR actions. If you are in a pinch. Go to a fit camp. I hold fit camps in the morning and afternoon. Its a great group exercise and a cheap way to start. Contact Kelly for more information
coachkelly@simplefittrainer.com
949.525.6876
Step 5:
Rest. The most important thing for your body is to rest. This means only 24 -48 hours between strength training the same muscles and taking 1-2 days off from exercising each week.
Stay Fit. Stay Focused.
Coach Kelly
Wednesday, September 7, 2011
Without Labor Nothing Prospers
Good Afternoon to all those who strive for a better YOU!
In the spirit of Labor Day....and the end of summer I want to leave you with some words to think about.
We often overlook the fact that a good diet and health depend on the labor of it. Working hard physically is a key component to fitness but there is also hard work mentally and emotionally. Nothing in life that is worth it ever comes easy and so today, as summer comes to a close, think about where you are in your fitness program.
If you are just beginning, make a game plan. Write down what you need to do and what you expect from your hard work. Talk to a trainer (yours truly) and see what it takes to make it to your goal. If you have been working at it for a while, write down what you have accomplished and make sure to keep your trainer (yours truly) informed of any obstacles you are facing. If you are a seasoned gym rat, KEEP AT IT! Remember, its a lifestyle! Stay on top of your diet and frequency in the gym. Keep in mind, a trainer is the best way to get the results you want and deserve!
"Without Labor Nothing Prospers"
- Sophocles
In the spirit of Labor Day....and the end of summer I want to leave you with some words to think about.
We often overlook the fact that a good diet and health depend on the labor of it. Working hard physically is a key component to fitness but there is also hard work mentally and emotionally. Nothing in life that is worth it ever comes easy and so today, as summer comes to a close, think about where you are in your fitness program.
If you are just beginning, make a game plan. Write down what you need to do and what you expect from your hard work. Talk to a trainer (yours truly) and see what it takes to make it to your goal. If you have been working at it for a while, write down what you have accomplished and make sure to keep your trainer (yours truly) informed of any obstacles you are facing. If you are a seasoned gym rat, KEEP AT IT! Remember, its a lifestyle! Stay on top of your diet and frequency in the gym. Keep in mind, a trainer is the best way to get the results you want and deserve!
"Without Labor Nothing Prospers"
- Sophocles
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