Friday, January 30, 2009

Hey Bootcampers I will be on vacation next week!!! But, your in good hands with Sharon and Brad Woo. See everyone in a week

Sunday, January 25, 2009

Do you eat salads for weight loss? Must Read

Those seeking rapid fat loss and wanting to lose weight fast should strongly reconsider the salads they are eating for quick weight loss. I believe this so strongly that I am going to provide you three “salad” based weight loss tips so you can be much better educated on this subject.
It’s just about impossible to gain weight by eating raw vegetables. I mean seriously, you’d have to eat a LOT of veggies.
BUT…
Salads are a completely different story. It seems like just about everyone thinks when it’s time to shed a few pounds they need to start breaking out the salads. Thing is, MOST salads you find at restaurants and fast-food joints are loaded with more fat and calories than a big ole burger. If you’re eating a salad topped with cheese, bacon and ranch dressing, well, you’re not helping your goal of losing weight any easier.
Next time you’re thinking about ordering a salad when you’re eating out follow these three tips:
1) Ask for the dressing on the side and dip your tongs in the dressing and then pick up some salad. It gives you just enough flavor and keeps the calories under control. Also, while you are chewing your food put your fork down. Do not pick it back up until you are ready to put more food in your mouth. This is a little trick that not only helps you control your intake from a potentially unhealthy salad, but it applies to any of your meals and any type of food you may be eating.
2) Choose a salad that has grilled protein in it such as chicken or fish. The lean protein will help increase the thermic effect of the meal thus burning more calories. Many salads have deep fried chicken added to them which adds a minimum of 200 calories to your so called “healthy” salad. Don’t be afraid to ask the waiter or waitress to substitute the protein choice. Every restaurant has grilled chicken or fish. If it isn’t on the menu ask them if you could substitute the fried chicken or fish for grilled chicken or fish. They will be glad to oblige with that request and 99% of the time you won’t even be charged extra for it.
3) Ask to hold the cheeses and bacon bits. In place of these ask for more fibrous vegetables such as broccoli and cauliflower. The increase in fiber will help burn calories as well as control any rise in blood sugars in case you happened to sneak some bread before your salad arrived. Some keys to losing weight is controlling your total calorie intake as well as controlling the types of calories you consume. Quick weight loss isn’t rocket science, but you do need to make some sound decisions. If you want to lose weight fast then eating high calorie salads thinking they are healthy isn’t the answer. Be informed about what you put in your mouth and you will find that you will achieve quick weight loss and permanent weight loss.

Thursday, January 15, 2009

Top 5 Fat Loss Snacks for Busy People

One of the most popular questions I get asked is 'What can I eat for healthy snacks when I'm on the go so much?'

(Well it sometimes comes across as the statement, 'I don't have time to eat healthy, I'm on the go all the time'), but I see that as a question rather than a statement:)

Well here's my answer. I've compiled the Top 5 snacks I eat when on the run and I have gotten from my clients that have worked well for them as well as myself. All of these snacks are supportive in that they create a balance of nutrients (protein, carbs) that is optimal for fat loss. All of these snacks also take some preparation but if you do that you can grab and go as you head out the door. You can't readily get these snacks at your local convenience store, but they all take less than two minutes to prepare.

If you fail to plan ahead, then plan to fail.

Ok, here they are:

1. Apple (or another piece of fruit) - A very easy snack that you can grab and go in less than 10 seconds and will keep you satisfied.

2. Cottage cheese with pineapple- This one takes a little longer to prepare...total prep time is about 2 minutes. Scoop cottage cheese into tupperware container and put some pineapple chunks in it and you are done. Don't forget to pack a fork or spoon. Another balanced snack with protein and healthy carbs.

3. Protein Powder- Put a scoop or two in a ziploc bag and make sure you have a container to mix it in. Total prep time 1 minute or less. Find a balanced protein powder with plenty of protein and some carbs with fiber.

4. Almonds with Apple (or other fruit)- Another snack that takes about 45 seconds to prepare. Put almonds in bag and grab an apple. Grab one handful of almonds, as that should be plenty.

5. Egg whites with Hummus- This one takes the longest to prepare...two minutes:) Take three or four hard boiled egg whites (or three whites and one whole egg) and mash it up in a container. Then take two tablespoons of hummus and mix it in with the egg whites. Pack a spoon and you are all set. It may not look good but it tastes great.

All balanced snacks designed to help you through the gaps between meals and optimize your metabolism.

Wednesday, January 14, 2009

Motivational Quote

"The one thing that matters is the effort."

- Antoine de Saint-Exupery, French pilot, author

Tuesday, January 13, 2009

The Time of Year Where Most Fail

Unfortunately it is true. This is the time of year where most who pledged to make the New Year different then the year before begin to wain from their new found motivation.Pretty short amount of time isn't it, I mean we are on our second full week of the new year and more than half of them have resigned to old habits.
I hope you aren't one of them. Well let me ask...How are you doing?
Are you sticking to your guns? Are you maintaining the plan you made from the beginning?
Did you make a plan?
Planning is vital to any serious change of habit. You have to recognize that changing your habits isn't something you can do overnight by just making different choices. That will not provide lasting results for the long term.
If you have fallen from your New Year intentions and didn't make a plan the good news is that there is still time to jump back on that horse by mapping out a plan of attack.
Start with a reason why. Why do you want to make this change. And don't make it the ordinary, no emotion lose weight, get healthy, or get fit. If I hear those goals one more time I may just throw something:)
Those have no meaning and will hold no ground when times get tough. Why do you want to get fit, why do you want to be healthy. Make the reason your goal and make sure it is for you and not what someone else wants for you.
Second, map out the plan of attack. Regarding losing belly fat, work on structuring your nutrition to support your habit change but also support your lifestyle. If you are a busy person, and my guess is you are, then quick meals as well as planning and food preparation (chopping, cooking in bulk) ahead of time are going to be part of that plan.
Third structure your workouts the same way, toward your lifestyle. Again, there is a good chance you don't have time to spend two hours in the gym every day, so your workouts need to be time efficient, accessible (at home if necessary), and need to be very effective (no wasted time). Intrafitt Bootcamp is a diverse program that is very time efficient (each workout is approx. 45 minutes), and diverse with minimal equipment. Remember a successful workout is not only one that is put together to optimize results but is also one that gets used.
Lastly, get your mind on the right path. It takes a determined person to push through the tough times and with a strong goal in your mind you can conquer even the toughest challenges along the way. But you have to train your mind and develop a strong will. How do you do that?
Self Talk
How you talk to yourself will be the determining factor whether you ultimately succeed or fail. Practice talking differently to yourself if you find yourself talking negatively often, and see how much your mind and actions change. DO NOT overlook this step.
What next? Take action. Get back on track to those resolutions you made over two weeks ago and make your 2009 a year you will want to remember forever.

Saturday, January 10, 2009

Motivational Quote of the week.

Thanks to Gillian Dempsey for sharing this one.

"Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat."
T Roosevelt

Thursday, January 8, 2009

I write a lot about mindset and changing your thinking. Why? Well you may have heard it before but change is 80% mental and 20% physical. The mental block is so often the anchor that is holding you back. If I can change even a small percentage of that negative mindset, you would be amazed at the results.

Wednesday, January 7, 2009

Intrafitt Circuit

1 min at each station

V sit up
Push up
Wall ball
squat thruster
body rows
Dip
Sumo upright row
knee elbow
bicep curl
Skip
single leg deadlift
bear crawl
leg raise






Tuesday, January 6, 2009

Monday, January 5, 2009

Supercharged Nutrition: The Ten foods you must have

Not all foods are created equal.
By now you know that.
But what are the foods that are above
and beyond the best for your body?
We've narrowed down to ten foods
that you must have in your nutrition plan for overall balance
and for your body's well being.
From Antioxidants to foods packed with fat burning
and nutrient satisfying qualities, this list can easily
be considered the Holy Grail of nutrition.
Mother Nature's perfect foods are the best
sources of antioxidants and major contributors of fiber;
fight disease and feel satisfied on fewer calories.
Even if you were to choose supplements over whole foods,
you cannot make up for the thousands of phytochemicals
found in fresh produce.
Concentrating on eating foods that
have a lot of nutrients and phytochemicals will set you up
for a leaner body and a healthier lifestyle.
Below is a list of the ten super foods that
you will want to eat plenty of for success

Fruits- From apples to berries, these foods
are high in antioxidants and reduce the risk
of some cancers, diabetes, asthma and heart disease.
Some of the best choices are blueberries, strawberries,
raspberries, and apples.
Nuts- High in fiber and protein, and antioxidants,
nuts can reduce the risk of diabetes and may
prevent certain cancers. Nuts also have anti inflammatory
properties as well as providing a source of healthy fats
which can prevent the accumulation of bad fats in the artery
walls, and contain Omega 3 fatty acids which help
the brain and heart.
Some of the best choices are walnuts, almonds and flaxseeds.
Tomatoes- Antioxidant rich (lycopene) may help prevent
prostate cancer and might also help prevent breast cancer.
That in itself is enough for me
Fish- Certain fish contain high levels of Omega 3 fatty acids.
The brain needs these to maintain many complex functions.
The body also requires a certain amount of these specific
fatty acids to take care of the heart and protect against stroke.
Omega 3's also help the body store less body fat, and the fat
you do store is more readily available to be used for energy
and will be burned during activity. Omega 3's also help
your body produce testosterone, the hormone responsible
for building new muscle. Some of the best sources are salmon,
mackerel, and bluefish.
Whole Grains- Many provide healthy stores of Vitamin B
and tons of fiber. Be sure your whole grains
are whole grains and not processed grains.
Processed grains can be detrimental to fat loss
and to a healthy lifestyle. Fiber has a ton of benefits
including: keeping you regular, slows digestion
of carbohydrates, lowers cholesterol,
and reduces risk of obesity. Some of the best sources
of whole grains are couscous, quinoa, bulgur wheat
and wheat berries.
Vegetables- Many vegetables contain cancer
fighting compounds. Dark leafy green veggies
have a pigment that enhances the body's immune
response. The same dark leafy veggies are rich
in Vitamin A and are antioxidants. Their anti inflammatory
powers will also help block pain. Some of the best choices
are broccoli, spinach, kale, brussel sprouts, cauliflower,
and cabbage.
Olive Oil- A great source of healthy fat and powerful plant
nutrients, this oil also has antioxidant and anti-inflammatory
properties and decreases bad forms of cholesterol
while boosting good cholesterol.
Beans and Lentils- These are very high in protein
and fiber and contain powerful levels of antioxidants.
These nutrient dense foods help burn body fat and
stabilize blood sugar.
Yogurt- Rich in Vitamin A, calcium and probiotics
(good bacteria to help keep gastrointestinal tract in balance),
yogurt is a must. 80% of your body's immune system
is in the gastrointestinal tract, so probiotics
can be your first line of defense against sickness.
Calcium forces fat out of cells and into the bloodstream
where it is more quickly burned off.
If your body doesn't get enough calcium, the fat stores
are retained and grow steadily.
Green Tea- Green tea has high anti-viral and anti-bacterial
effects and its benefits keep expanding. It is good for the heart
and immune system, improves blood flow, is high in antioxidants
that fight inflammation, has mood-elevating properties
and prevents the absorption of fat.
These ten foods, when put into your nutrition plan,
will yield amazing results not just on the outside,
but will have you feeling healthy on the inside as well.
If these foods aren't in your plan, get them as soon
as you can and begin to feel the benefits from just eating better.

Motivational Quote...


"Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved."

- William Jennings Bryan,
secretary of state

Sunday, January 4, 2009

Life altering fat loss...

I guess it would be in my best interests to tell you how easy this is
going to be. That it will be a piece of cake.
That you'll barely lift a finger and the fat will melt off.
But I'm able to sleep at night because it's actually in my best
interests to tell you the truth.

I'll forego the easy money and tell you the truth so I can look at
myself in the mirror.

You see, there are two parts two life altering fat loss.
One is the amazing results you will see.
Yes, it's very much true you will look great in those skinny jeans
of yours. Yes, you will melt that fat off your belly.

Yes, you will get rid of that jiggle in your wiggle, so to speak.
Second is the actual life altering you will do.
Meaning, you will look at food in different ways.
You will change your bad habits to good ones.
Your views on exercise will be positive instead of negative.
You WILL be a different person. Your life WILL be altered.
And you WILL be so much better for it.
I'll never be the one to lie to you. There are plenty of slippery
marketers and companies out there if that's what you're
looking for. I only offer you the truth.
And the very real promise of a whole new life.


Thursday, January 1, 2009

Remove unwanted pounds and inches...permamently

Happy New Year!
I've been seeing all sorts of ridiculous fraud
pills all over the TV making outrageous claims
about losing weight.
You're smarter than that.
I know you are.
This year you're going to stop
lying to yourself. You're going to stop the false
promises. You're going to get real.
That fat
around your belly, butt, hips and thighs didn't
come on over night. You know it didn't.

That same fat is NOT going to come off
overnight either. You know it won't.

You're intelligent enough to know it is going
to take a plan based on actual fat loss science
and exercise to KEEP the pounds off past
January.
And I'm going to hold your hand
every step of the way.


Register now
there are a few spaces
left!!!

Intrafitt@hotmail.com