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The Deep Fried Disaster

wilsonk92@mac.com — 2010-03-10T14:10:23-05:00

I am often asked how to lose weight quickly and easily.

Of course no one wants to listen to a lecture on the importance of healthy eating coupled with a solid exercise routine. That would preclude the quick and easy part.

So in a world where two thirds of all adults are overweight or obese, and some doctors predict that we will soon see a generation with a lower life expectancy than their parents due to obesity related diseases, I've come up with a solution that is both quick and easy. (Drum roll, please.)

Stop eating fried foods. (Gasp!)

Fried foods, despite having little to no nutritional value and being loaded with fat and calories, have become an accepted indulgence in our society. So accepted that many restaurants serve fries or chips alongside every meal.

It's no wonder that fried foods are the number one thing that most people crave – they are salty, addictive and plentiful.

Are Fried Foods Really That Bad?

In a nutshell, yes, fried foods really are that bad for you.

Take an average potato, bake it and you have 110 calories and 0 grams of fat. Take that same potato, turn it into French fries and you have 380 calories and 18 grams of fat.

Frying food is the easiest way to dramatically increase the calorie and fat content. And you know that extra calories and fat end up as extra body fat.

Other disasters that fried foods put you at risk for include:

* Heart Disease
* Diabetes
* Clogged Arteries
* High Blood Pressure
* Obesity
* Acne

Fried foods have also been known to trigger Acid Reflux and IBS (Irritable Bowel Syndrome).

Need I say more?

Going Fried-Free

Giving up fried food may not be easy, though it will arguably be one of the best things you do for your health and appearance. You will lose weight and improve your health by eliminating fried food from your life.

Keep in mind that, like all habits, the first thirty days will be the toughest. Make things easier by staying away from situations that place you in front of a big basket of fries or plate of doughnuts.

New Foods to Love

Instead of fried foods, enjoy the following:

* Substitute a salad or fruit instead of fries
* Baked potato – but pass on the butter and sour cream
* Baked chicken instead of fried chicken
* Baked chips instead of fried chips
* Raw veggie pieces

You may be surprised how delicious these healthier options taste.

Help, I'm addicted!

If your diet has consistently included fried foods - multiple times a day or several times each week, then giving it up may take more work than simply trying healthier options.

You'll need to use some mental strategies as well.

To do this focus on all the negative things about eating fried foods:

* Think of how bloated and heavy you feel afterward
* Remember the heart burn you've experienced
* Focus on the extra pounds you want to lose – imagine doughnuts and French fries sticking to your belly and thighs
* Look at your acne
* Feel the discomfort of being out of breath doing normal activities

You didn't think I was really going to skip telling you how beneficial exercise is to achieving your health and weight loss goals did you?

The bottom line is that exercise plus healthy eating will give you the body that you want.

What are you waiting for? Drop that bag of chips and contact me for a workout that will change your life!

Kristy Lee Wilson AS, CPT, PES, CES
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Top 5 Excuses Not To Exercise

wilsonk92@mac.com — 2010-03-07T09:08:24-05:00

How many people do you know that constantly make excuses for why they can’t exercise? Chances are you know at least one. Maybe you are one of them? I know at times I have been guilty of thinking up some lame excuses. But let’s get one thing straight … excuses are not reasons.

According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all.

That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for.

Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself.

1. I don’t have time to exercise.
People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes somewhere in the day, to exercise. Make an appointment with yourself to exercise.

2. There is no gym close to my house
You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse!

3. I don’t know how to exercise
Exercise is not rocket science. If you really have no idea how to be active, go and buy a fitness magazine, ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals.

4. I have no energy to exercise
Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more.

5. I have no one to work out with
Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk.

As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.

Kristy Lee Wilson AS, CPT, PES, CES
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Online Fitness & Nutrition Coaching

wilsonk92@mac.com — 2010-03-03T13:17:21-05:00

Train with Kristy Online and reach your fitness goals using a schedule that suits you!

Contact Kristy for more information.

7 Reasons Why You Can't Lose Weight

wilsonk92@mac.com — 2010-03-01T18:08:41-05:00

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won't budge.

Read the following 7 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

* Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
* Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
* You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
* Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

* Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
* Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
* Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.

* Don't skip out on your responsibilities with excuses, instead expect more from yourself.
* Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
* Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

* The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
* Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
* If you don't give up, then you'll never fail.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

* Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
* Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
* Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

* Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
* Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
* Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

Blocker #7: Your Support

People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.

* Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
* I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes.
* When you start a program with me, you suddenly have the upper hand on weight loss. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.

Get serious about your results and begin the last weight loss program that you'll ever do.

Kristy Lee Wilson AS, CPT, PES, CES
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Online Personal Trainers Give On Demand Access to Highly Motivated Clients

wilsonk92@mac.com — 2010-03-01T15:26:15-05:00

Online personal trainers boast highly motivated clients and reveal the top motivational techniques they use to get their clients started and keep them on track with daily exercise and healthy eating.

Los Angeles, CA (PRWEB) March 1, 2010 -- FitOrbit, leading internet-based personal training and workout and meal planning service, presents the results from its recent survey of one hundred online personal trainers. The survey asked personal trainers to evaluate effective motivational techniques for clients they train online verses in the real world. Personal trainers indicated their online clients benefit from receiving a healthier dose of motivation and support toward meeting their fitness goals then their offline counterparts. The survey also revealed particular techniques that successfully engage clients - over the internet - to partake in regular physical activity and healthy eating in the real world.

Read more

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Getting Past Mental Roadblocks

wilsonk92@mac.com — 2010-02-27T13:43:52-05:00

As the second month of 2010 comes to a close, where do you stand with your resolutions?

Have you made progress or did your motivation sizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I've got news: motivation isn't something that happens to you - it's something that you create for yourself.

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.

1. Success comes first in the mind, so visualize yourself accomplishing your goals.
2. Remember, you are the only person who can hold you back.
3. Forgive yourself and love yourself despite past failures.
4. Decide what is important in your life, and focus on that.
5. Conquer each negative thought the moment it enters your mind, when it is weakest.
6. Give up the idea that things won't go right unless you worry about them.
7. If you bring the body of your dreams to the point of resolve, then you'll soon be living in it.
8. Look towards your future, if you believe the best is yet to come then it will be.
9. You become what you think about most.
10. The margin between success and failure is very small and easily bridged by determination.
11. Start your day by accomplishing your hardest task first.
12. Set small attainable goals, rather than one monumental goal.
13. Convince yourself that exercise is fun, and it will be.
14. Know your big reason why.
15. Create a motivating play list of songs to use as the sound track to your workout sessions.
16. Every decision you make leads you either closer toward achieving your goal, or farther from it.
17. If you think you're a fat person, then you'll stay fat. If you think you're fit, then you soon will be.
18. Once you've set your goal, your attitude either pushes you toward accomplishment or failure.
19. If you don't know exactly where you want to go, you will likely end up someplace else.
20. You can have the body of your dreams, but first you must give up the belief that you can't.
21. You can only have two things in life: excuses or results.

If you're sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.

Kristy Lee Wilson AS, CPT, PES, CES

1 Mistake All Women Make For Fat Loss

wilsonk92@mac.com — 2010-02-27T00:00:31-05:00

Following the cardio mentality and depending on the cardio confessional is the biggest mistake that all women make when it comes to fat loss. Let me explain...

On Saturday morning I was walking home from the gym when I passed by a young women - about 28 years old - who was talking on her iPhone.

And I heard her say, "I'm going for a walk now to get some exercise because I'm going out for a bad dinner tonight."

And I just wanted to yell, "No - no - no - no - no! That doesn't work. It never has, it never will."

You can't out-cardio a bad diet.

Every woman I've ever met has made this mistake and had that "cardio confessional mindset" at one time or another - and it goes for most of the guys I know, too.

Unfortunately, at best, this poor girl will probably burn an extra 300-500 calories during her walk - if it's a really, really long walk. But at dinner, she's likely to eat 400-700 calories during the appetizer or consume
that in liquid calories alone!

(NOTE: By "bad dinner", I'm guessing she meant a high-calorie meal, and not a pity date with a deadbeat ex-boyfriend.)

The bottom line is that a single cardio session will not beat a bad diet.

Now you might be thinking, "At least it's better than nothing."

But is it?

Remember, as I've mentioned in the past, one British study found that some people OVEREAT in response to cardio exercise.

So when dinner comes around, this poor girl might think, "Oh, I did that long walk today, so I can treat myself to a bigger dinner or dessert."

The only thing that comes close to beating a bad diet is interval training and resistance training.

Back in 2007, an Australian research study on interval training was getting a LOT of press for the surprising results. In the study, women who did interval training were able to lose belly fat without changing their diet.

In fact, one subject, named Louise, said this:

"My diet was pretty bad back then, with lots of sweets, lots of junk food...doughnuts and sugar -- it was awful."

And yet by the end of this study, interval training helped Louise burn 8kg of fat in just 15 weeks - WITHOUT changing her diet.

Perhaps it IS POSSIBLE for you to out-train a bad diet - but only if you use interval training.

And that's just another reason the best short, burst fat burning workouts are based on this specific type of fat burning exercise.

So here's what you need to do:

1) Give up the "Cardio Confessional Mentality" and understand that you can't "out-cardio a bad diet".

2) Stick to your simple lifestyle nutrition plan 90% of the time and then enjoy your 10% reward meals GUILT-FREE.

3) Use interval training to burn the fat and resistance training to sculpt your body.

It's that simple - a 3-step system for fat loss success that is guaranteed to work every time.

Enjoy guilt-free eating and fat loss with this mindset.

Get more FREE sample fat burning workouts at: http://www.TurbulenceTraining.com

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.

Discover more interval training workouts to help you burn fat, do more pushups, and build ripped six pack abs in less workout time than ever before.

Five Heart-Friendly Foods

wilsonk92@mac.com — 2010-02-25T23:49:44-05:00

So often we hear news reports that one type of food is bad for us only to find out years later that it is not bad at all. Exercise and diet are important elements in maintaining a healthy heart. With so many diet plans available today, it may be confusing to ascertain what foods are more targeted towards a healthier heart.

Here are five heart-friendly foods that have been touted for decreasing cholesterol and triglyceride levels in the body.

Leafy green vegetables: Broccoli, spinach, kale, escarole and others are very high in vitamins, minerals, and iron. One serving of vegetables a day can dramatically reduce the incidence of heart disease.

Fruits: Among the most popular are blueberries. Known for its antioxidants (which are crucial in destroying free radicals in the body), blueberries are the number one fruit most recommended. It contains fiber and vitamin C. More importantly, it has been suggested that blueberries are also a brain food ñ that memory may be increased by having one serving of this fruit every day.

Fish: Omega-3 fatty acids are contained in many types of fish. Salmon is one of them. It is not only heart friendly, but it is high in protein which renders many health benefits. A serving of fish at least two times a week can go a long way to reduce the risk of heart disease.

Soy: This product, whether it is taken as a supplement or is in the foods you consume, is high on the list for providing fiber, vitamins, minerals, and polyunsaturated fats. Studies show that soy can reduce triglycerides (fat content) and reduce cholesterol.

Grains: While we know that whole grain foods contribute to a decrease in cholesterol levels, it is also a great source of fiber, vitamins, and minerals. Whether you consume a daily helping of oatmeal or whole grain cereal - this food group is known for reducing the risk of heart disease.

Kristy Lee Wilson AS, CPT, PES
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How Many Calories Do You Need to Burn for Fat Loss?

wilsonk92@mac.com — 2010-02-24T11:56:22-05:00

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

If you depend on classic aerobic cardio for fat loss, you probably spend 30 minutes on a machine trying to burn a set number of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat per week?

Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.

Back in the day, I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Truth: Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.

So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.

Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.

Click here to learn more about Turbulence Training

Kristy Lee Wilson AS, CPT, PES

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The Winter Olympics Workout for Fat Loss

wilsonk92@mac.com — 2010-02-16T10:51:24-05:00

The Winter Olympics are the hottest event in the world right now, and fitness expert Craig Ballantyne has created a special workout for you so that you can join in the excitement.

You can use this to burn fat at home with little or no equipment, and join in the spirit of the inspirational Olympic Games at the same time. Enjoy!

Over to Craig for the workout...

We'll start with the Moguls Warmup.

I chose the moguls for warm-up, because that's where the skiers do all those crazy moves and look really mobile. One of the coolest events, for sure.

1. Jumping Jacks - 20 reps
2. Duck Unders - 6 reps per side
(You'll step to the side squat down and duck under as you move)
3. Stickups - 10 reps
4. Seal Jumps - 20 reps
(These are like jumping jacks, but cross your arms in front of you)
5. Pushups -10 reps
(Let's pretend you wiped out so you have to do pushups to get back up)

Next, we move into the first event...

The Ski Jump
Do a 10 second hold in the bottom of squat and then do a vertical jump
Repeat 3 times, then move to...

The Downhill Ski Race
1 Long Jump
10 Bodyweight Squats
1 Long Jump
6 Walking Diagonal Lunges per side
1 Long Jump
20-30 second squat hold in bottom position
Repeat 3 times.

Next up, we move to Speed Skating Strength Training

1. Skater Jumps or Lateral Lunges - 8 reps per side
(Beginners must do the lateral lunges)
2. Spiderman Pushups or Elevated Pushups - 8 reps per side
(Let's pretend we've had another wipe-out...so we need to do some pushups to practice getting up)
3. 1-leg Squats or Reverse Lunges - 12 reps per side
(Beginners must do the reverse lunges)

Take a water break here, and then move to more strength training, this time courtesy of a weird sport...Curling.

The Curling Strength Circuit
1. Lunges - 15 reps per side (you can use weights if you want)
2. Spiderman Climbs - 10 reps per side
3. Close-grip Pushups - 20 reps
4. Biceps Curls - 10 reps per side (Why curls? Because curlers love to drink beer, so you can do dumbbell curls to practice for post-game beverages)

Take another water break.

Optional: Hockey Strength Circuit (Use dumbbells or kettlebells)

1. Split squat - 8 reps per side (to build strong skating muscles)
2. 1-Arm Standing Shoulder Press - 8 reps per side (to practice raising your stick in the air after you score a goal)
3. DB Row - 8 reps per side (to strengthen your upper body & grip for hockey fights)

Figure Skating Bodyweight Strength Circuit

Now we combine bodyweight exercises for strength and finesse...

1. Reaching Lunge - 10 reps per side
2. 1-Leg RDL - 8 reps per side
3. Pushup or Dip or Overhead Press - 8 reps

Take another water break.

Sliding Sports Circuit (bobsled & luge)

1. Bobsled Push - 20 seconds
(For this, you'll need a "prowler sled" or a punching bag or weight plate that can be pushed across the floor to simulate the start of the bobsled race...or you could just do a 20 second sprint)

2. Stability Ball Plank or Plank - 45 seconds (to simulate holding your body in the luge position)

3. Side Planks - 25 seconds per side

Next up, the plain ol' weird Biathlon (a combination of cross-country skiing and shooting). We'll modify it so that we do:

1. Shuttle Sprints - 15 seconds
2. Plank - 60 seconds
(to simulate the shooting position)

And if possible, add in some type of skill component to simulate the shooting...maybe shoot some basketball free throws...or shoot a Supersoaker at a target on the wall...no wait, bad idea.

But I'm sure you can come up with something. (Safety first!)

And that's it.

Finish with a water break, cool down, awarding of some gold medals, and closing ceremonies.

Hope you enjoyed that fun workout!

To find out more about these unique workouts and exercises, visit:

=>Click Here

Kristy Lee Wilson AS, CPT, PES

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Top 5 Fat Loss Tips

wilsonk92@mac.com — 2010-02-14T00:02:52-05:00

By: Craig Ballantyne, CSCS, MS
=> Click Here

Men's Fitness magazine recently asked me for 3 of my best fat loss secrets. Since most times the magazines just don't have enough space to run my full tips, I thought I'd give you a more detailed explanation of my secrets here (plus a few extra bonus tips that I didn't send to the magazine).

Secret #1 - Focus on burning carbohydrate, not fat, during your fat-loss workouts.

Sounds backwards, right? But not when you look at how I structure my workouts.

Remember that Turbulence Training focuses on resistance training and interval training. Both of these use carbohydrate as the main source of energy. So it's obvious the workout is designed to burn carbohydrates during the training session.

I have no interest in you trying to train in your "target heart rate zone" for fat burning (aka - the fat burning zone). The whole idea of a fat-burning zone is an over-simplified idea of how the body works during exercise.

Leave the inefficient fat burning zone to the mis-educated trainers in the commercial gyms (that not surprisingly, also want to sell you a heart rate monitor so you can stay in your "fat burning heart rate zone").

If you want to get the most results in the least amount of time, focus on burning carbohydrates, not fat.

Why do my fat loss workouts focus on burning carbohydrate rather than fat?

In order to burn more calories after the workout, that's why. When you exercise with intervals and heavy resistance training, your body uses more calories in the hours after exercise than it would if you did traditional cardio and lifted lighter weights.

I call this 'Turbulence'. By any name it gives you the same results - maximum improvements in your body composition (helping you lose fat while gaining muscle).

Secret #2 - Use a range of repetitions in your strength training workouts.

In order to train more muscle fibers and burn more carbohydrates, I have clients use a range of repetitions within the same workout.

The Turbulence Training workouts now use 6, 8, and 12 reps per set in order to work the muscle the most effectively.

This will burn more carbohydrates and promote as much muscle growth as possible when you are keeping the calories low.

Secret #3 - Use the stationary cycle for interval training.

I choose the stationary bike for intervals whenever possible because cycling against a resistance can help maintain muscle mass.

Cycling against a resistance also allows you to perform a large amount of mechanical work, and that is a key determinant of the Turbulence in my training.

But please note: I don't use low-intensity, fast pedaling 'spinning' intervals as I'm convinced that the hard, resistance based intervals are more effective for fat loss. My clients only cycle against a strong resistance in their intervals.

And while I really like the bike, but there are many other ways to do intervals. Use what works for you, but if you are at a plateau, try the bike.

Secret #4 - Increase meal frequency

Okay, so this isn't really a secret to anyone that has read about fat loss.

But a 2005 study from the American Journal of Clinical Nutrition showed that eating 6 times per day was associated with eating fewer calories per day, lowering cholesterol levels, and lowering post-meal insulin levels.

Combine an increased meal frequency with an increased protein and fiber intake, and you'll see your body composition improve rapidly.

If you need more nutrition help, then you'll love the new Turbulence Training Nutrition Guide for Men & Women - written by
Dr. Chris Mohr, Ph.D.

See below for more details...

Secret #5 - My Synergistic Turbulence Training Workouts

My Turbulence Training Fat Loss workouts are fast becoming the most effective way to burn fat, build muscle, and get lean. The
synergistic strength training-interval training workouts are efficient and effective - getting you in and out of the gym in under an hour.

Here are some tips that you can use for an advanced training phase.
Use these advanced secrets for 2 weeks then return to your normal
training schedule:

a) Add 10 seconds to each interval but maintain the intensity

b) Add in some bodyweight circuits (10-20 minutes per day) done in the morning or evening (if you do your regular workout in the AM, do your bodyweight circuits after dinner; otherwise, do the bw circuits first thing in the AM, and then do your regular workout at lunch or later in the afternoon or evening)

If you are advanced, you can use squats, pushups, and bodyweight rows for your circuit.

If you are a beginner, you could use lying hip extensions, modified pushups, and stick-ups.

c) Add an extra set to each exercise in the first superset you do in each workout.

Again, use these three tips for an advanced fat loss period of two weeks, then return to a normal training schedule.

But always stick to the best fat loss nutrition plan possible.

If you have any other questions, just let me know.

Sincerely,

Craig Ballantyne
Author, Turbulence Training

P.S. Big Nutrition Announcement!

The Turbulence Training Nutrition Guide for Men & Women - written by Dr. Chris Mohr, Ph.D., is ready for you.

Here are just some of the things you'll learn from Dr. Mohr...

1) How to calculate your calorie needs (p. 6)

2) Calorie recommendations for obese individuals (p.7)

3) The 23 types of sugar (many hidden!) to avoid (p. 9)

4) The 20 whole-grain sources to fuel your fat loss program (p9)

5) Over 60 fruits and vegetables that should be added to your diet
(p. 10)

6) The 16 protein sources you should select most often (p. 13)

7) Shocking trans-fat content of 18 common foods - find out which food is the deadliest in terms of fat content (p. 16)

8] The 9 Fat Sources you should select most often (p. 17)

9) Dr. Mohr's 12 Rules for Fat Loss (p. 18)

10) The TT Nutrition Plan for Men (p. 19)

11) The TT Nutrition Plan for Women (p. 23)

12) Bonus Supplement Report: The Truth About Fat Loss Pills (p. 27)

Try Turbulence Training today:
=> Click Here

Was Your New Years Resolution SMART?

wilsonk92@mac.com — 2010-02-13T12:51:14-05:00

Can you believe it is already the middle of February! We start the New Year off with great intentions to make it our best year yet, but February is the month that most of us end up reverting back to our pre-New Year’s Resolution habits.

Among the top New Years Resolutions made each year are ones involving fitness. Most commonly weight loss. So let me ask you: Are you still on track, or have you already given up on your New Year’s Resolution?

It has been reported that approximately 92% of New Year’s Resolutions fail. This means that less than 1 out of 10 people will actually successfully accomplish their New Years Resolution. Based on that statistic, it’s no wonder we remain frustrated year after year about our ongoing, failed, weight loss attempts.

Why do you think the failure rate is so high?

It is because the resolutions we set are simply unrealistic. It’s great to dream and challenge ourselves, but it’s important that these dreams are realistic. When we set ourselves unrealistic expectations, we quickly get discouraged and give up on the goal altogether.

To help get you back on track, let me share with you my tips on how to set SMART goals and make 2010 the year you finally succeed in achieving that New Year’s Resolution you made!

SMART Goals are:

Specific: Research shows that the more specific your goals are, the more likely you are to achieve them. So ask yourself questions such as: How much weight do I want to lose? What dress size do I want to be? When you answer these questions be painstakingly specific with yourself.

Measurable: You need to set goals where you can physically measure your results. Whether it be by pounds on a scale, inches on a tape measure, or even fitting into a piece of clothing you have not been able to wear in years. You need to be able to measure your results.

Attainable: If you set the goal to lose 30 pounds, you are not going to lose it all in one month. Setting unattainable goals will simply end in failure. Instead, break your goal up into smaller attainable goals such as losing 1-2 pounds each week. Achieving each smaller goal will reinforce your progress and you will eventually reach any desired goal you set yourself.

Realistic: In order to set realistic goals you really need to know yourself. You want to challenge yourself, but still remain realistic and honest about your abilities. For example, if you are not a morning person then do not base your weight loss workout routine on 6 am gym sessions. You will not stick with this plan very long. Instead, commit to exercising at a time of day you know will work for you.

Time-bound: Every smart goal needs a deadline. Keep the above steps in mind and give yourself an exact date and time that your goal needs to be achieved by.

The New Year is still young, so now is a good time to go back and review your resolutions. Follow the steps above to be sure you have made a SMART resolution that will make 2010 your year to finally conquer that New Year’s Resolution!

Kristy Lee Wilson AS, CPT, PES
Contact me

7 Step Detox Diet

wilsonk92@mac.com — 2010-02-12T11:42:02-05:00

Hi,

It's about that time of year.

This is when folks slowly start dropping off from their workout program, or cheating on their diet.

And for a lot of folks, weekend eating - particularly SuperBowl weekend eating - is to blame.

When some folks binge eat, they go looking for a "detox diet", thinking that will reverse all their mistakes.

But I'm not here to recommend that...no way.

Instead, I have an amazing article - perhaps his best article ever - from fitness expert Craig Ballantyne about a simple 7-Step Detox Diet that you can easily follow everyday...

...so that you never need to do an extreme 7-day or 2-week cleanse.

Here's Craig to tell it like it is:

I just got back from the SuperBowl and got a chance to sit in the front row right in the endzone. It was really cool, and I also got a chance to see "The Who" live in concert at half-time.

But, while I was there, I had a few extra "non-compliance" meals than normal, so it got me thinking about detox diets.

I have a pretty strong opinion about detoxing, and I put together a simple 7-step detox diet plan that you can easily follow so that you never have to do a 16-day detox ever.

You see, my biggest "beef" with the entire theory of "detoxing" is this...

It is simply NOT possible to EVER detox your body.

Why?

Because it's such a vague statement.

What does "detox" mean?

How do you measure "detoxification"?

What do you even define as toxins?

And when do you officially become "detoxed"?

The answer is, "You don't."

It's impossible.

After all, every single second of every day your body produces carbon dioxide, which is a toxin.

And if you have deep belly fat, research shows that this "visceral fat" is constantly releasing inflammatory toxins into your blood.

Every second. The more fat you have, the more toxic you are.

Plus, every breath you take includes pollutants.

And even the water that you drink may contain "toxins".

So....what's the real deal on detoxing?

Listen, while every "expert" is out there arguing about tiny little details and "gurus" are trying to sell you on detoxing so they can sell supplements, the TRUTH is that you really just need to know a few steps to avoid getting toxic in the first place.

In my opinion, the #1 factor in living a "low toxin life" is simply to keep as much garbage out of your body in the first place, rather than depending on a 3-day, 7-day or even 16-day detox to be healthy.

So what do I do to prevent "toxin build-up" in the first place?

Well, I live the Turbulence Training Lifestyle of course, including my "7 Step Detox Nutrition Plan":

1) Start each day with a blender drink of berries, spinach or other greens, raw nuts (such as walnuts - rich in healthy fats), and other ingredients packed with antioxidants and healthy fats.

2) For lunch, have a large green salad with spinach, beans, broccoli, peppers, avocado, onions, etc.

3) Eat an organic apple a day. Certain fruits (i.e. apples, peaches, cherries, and strawberries) and vegetables have a higher exposure to pesticides, and you should choose organic when possible.

4) Eat RAW snacks only - of fruits, vegetables, and nuts. Try using this one simple rule and limit all of your between meal snacks to raw fruit, raw vegetables, and/or raw nuts and I promise you'll drop the pounds because you'll be full on a smaller number of calories.

5) Drink Green Tea (2-3 cups) and filtered water (3 liters) instead of beverages that contain calories or chemicals.

6) Limit animal protein intake to only 2 servings per day. On most days, I'll one of the following: an "after workout" chocolate milk, organic eggs in the morning, or occasionally I'll have high quality meat at dinner.

You don't need to be a full vegetarian to live a longer life, but you should probably avoid eating meat 5 times per day, like people in Chicago.

(Hey Chicago, don't get mad at me for that...it was a born-and-raised Chicago native who told me 5 servings of meat per day was the average Chicago meat consumption.)

7) Minimize or completely eliminate alcohol intake.

While research does show that for men, up to 2 drinks per day may help cardiovascular health (and for women, up to one drink per day), I'm not about to recommend you start drinking.

After all, if you go above those limits, you start to destroy your health...and you risk addiction. Alcohol killed my father, and I
don't want to see the same thing happen to you. Tread cautiously with the booze.

So that's it. A simple 7-Step Detox Diet Plan.

By the way, it goes without saying that you should avoid:

- cigarettes
- trans-fats
- excessive amounts of sugar
- refined grains
- and 7-11 nacho cheese

Right?

Of course.

And you should be exercising to lose the belly fat...using proven methods, such as interval training - which is proven to beat long, slow cardio when it comes to burning dangerous belly fat.

Plus, you should be using Turbulence Training resistance supersets to burn more calories and sculpt your body.

If you've never used Turbulence Training, you can try it out today for less than the cost of a Superbowl hot dog.

Click here to get Turbulence Training for less than 5 bucks:

=> Click HERE

Simply follow those 7 nutrition guidelines and use the short TT workouts to cut out as many toxins from your body - without detoxing.

Stay strong,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

PS - I also believe you should avoid toxic relationships...

...so you need to take a hard look at the people you surround yourself with in life.

Do you have the right work friends?
Are you in the right relationships?
Do you spend enough time with the right family members?

Or are they toxic too?

Remember - you need social support for success in life and in fat loss...so surround yourself with positive people, like the good folks on the TT Member's forum.

If you need to dump the toxic folks and get positive social support, we'd love to see you on the forum and help you out.

You will get a free 3-month TT membership access to the forum when you try out Turbulence Training for only $4.95 today:

=> Click HERE

Please click that link to get started losing fat & getting rid of the toxic baggage in your life.

What You Don't Know Could Hurt You

wilsonk92@mac.com — 2010-02-01T17:18:45-05:00

How much thought do you put into what you eat?

If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.

In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions with your diet, you are likely frustrated and fed up with extra pounds.

I don't blame you for being confused about what you should eat. The media surely doesn't help. One day the talking heads want you to give up all fats. The next day carbs are the culprit, and then acai berries become the holy grail of weight loss.

The food manufacturers increase confusion by printing misleading labels and bogus health claims.

Sometimes it seems like the whole system is set up to confuse and frustrate us into buying the latest and greatest packaged food.

The bottom line is that your physique is largely a result of what you eat, so the foods that you put into your body should be carefully selected.

It's time to re-examine what you eat.

It all starts with reading nutritional labels. The nutritional content and ingredient list will give you everything you need to know about the quality of the food item.

I've outlined 5 ingredients that should raise a red flag when you turn over that package and find them listed:

Red Flagged Ingredient #1: High Fructose Corn Syrup (HFCS)
HFCS is a manmade sugar, derived predominantly from genetically modified corn. The sweet concoction has been shown to promote binges and hysterical hunger, and wrecks havoc on your blood sugar levels, promoting fat storage.

The introduction of HFCS into our food supply directly paralleled a 47% spike in Type 2 Diabetes cases as well as an 80% increase in obesity. Food manufacturers use HFCS in many mainstream products, including the following:

- Sauces (including ketchup)
- Yogurt
- Energy Bars
- Soft Drinks / Fruit Juices
- Processed baked goods
- Cereals
- Crackers
- Ice Cream
- Salad Dressing
- Most packaged snack foods

Red Flagged Ingredient #2: Hydrogenated Fat / Partially Hydrogenated Fat (Trans Fat)
Hydrogenated and partially hydrogenated fats have undergone such extensive processing that the chemical structure has changed from a “cis” shape, which the human body recognizes and utilizes, to a “trans” shape, which is foreign and destructive to human physiology.

Check each food label for the word ‘hydrogenated' and avoid it diligently. Cutting out hydrogenated fats is a simple set towards looking and feeling your best.

Red Flagged Ingredient #3: Aspartame
Aspartame is an artificial sweetener that was denied 8 times by the FDA before being approved in 1973. Many scientists objected the approval, claiming that aspartame hadn't been proven safe for use as a food additive.

MIT neuroscientist, Richard Wurtman, researched the effects of aspartame and concluded that it promotes cravings for foods high in calories and carbohydrates. Though aspartame is calorie-free it still causes insulin to be released, which job is to stow away sugar – when this sugar is not available, the result is often hypoglycemia and severe hunger. Not exactly a recipe for weight loss.

Red Flagged Ingredient #4: White Sugar
White sugar comes from the juice of a sugar cane plant that has undergone an intensive refining process. In this process all of the enzymes, fiber, vitamins and minerals are destroyed, rendering it nutritionally void. White sugar is also extremely high in calories, which your body loves to store away in fat cells.

Refined sugar has been linked to a weakened immune system, hyperactivity, ADD, mental and emotional disorders, dental cavities, hypoglycemia, enlargement of the liver and kidneys, and an imbalance of neurotransmitters in the brain. All that and it leads to weight gain.

Red Flagged Ingredient #5: White Flour
White flour comes from natural whole wheat that has been stripped of nutrients, vitamins and minerals. This results in a nutritionally void product that is packed with calories that release quickly into your system, creating a spike in blood sugar. As you know, this promotes fat storage and leads to hysterical hunger and cravings. You don't need that.

Once you cut these 5 items out of your diet, you'll be pleased with the results. Expect to lose weight, to have more energy and to feel better than you have in a long time.

If you're serious about looking and feeling your best through purifying your diet, then focus on eating real food items. Real foods include lean meats, vegetables, whole grains, fruits, nuts and seeds.

Would you like to expedite your fitness and weight loss results? Contact me to get started on a fitness program that will quickly transform your body.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Kristy Lee Wilson AS, CPT, PES
Contact me

What's Lifestyle Got To Do With It?

wilsonk92@mac.com — 2010-01-30T11:00:45-05:00

It happens to everyone. That moment when you realize that it's time to do something about your weight.

It may happen when you're looking in the mirror or standing on the scale.

Your first thought is to go on a 'diet' but as quickly as that enters your mind the ghosts of a hundred diets past return...along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you'll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

You've heard this before, and it makes sense, right? So why haven't you done it?

Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.

1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it's a futile struggle. Change always wins.

The most consistent thing in life is change. Since you'll never escape it, you might as well channel it. It's time to make the change in your life purposeful and positive.

2. Lifestyle misconception. How many times have you heard the term 'healthy lifestyle' only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that's not true.

Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.

Making the Change. It's time to lose your 'all or nothing' mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

- What You Eat. Let's face it, most of the foods you eat aren't the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).The solution to cleaning up your daily diet is NOT to go back on a 'diet'. In fact, I never want you to go on a 'diet' again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.

Here are some practical examples:
o Choose salad over chips or fries
o Don't add butter to your food
o Eat fresh produce with every meal
o Purchase fat free dairy productsM
o Limit desserts to one or two per week
o Cut out mindless snacking
o Drink water, not soda

I don't expect you to eat a perfect diet every day of the week - that'd be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

- What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you're not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don't disregard the importance and power of a good workout.Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.

I understand how hard it is to find the motivation to stay consistent and to push yourself.

Here are simple ways to move more:
o Watch less TV
o Stretch stiff muscles every day
o Play at the park with the kids
o Go for a jog
o Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.

So the next time you're in front of the mirror you won't worry about your weight.

You'll relish it.

Kristy Lee Wilson AS, CPT, PES
Contact me

The Missing Link for Motivation

wilsonk92@mac.com — 2010-01-28T10:19:59-05:00

If you've ever wished that you were more motivated to experience life at your full potential then this is for you.

Most of us set goals and work hard only to find our motivation fizzle out after a couple of weeks. But there are little tricks that will help you harness the power of your mind and propel you toward achieving your goal.

The Two Motivators
When you boil it down, you're motivated by two simple things:

1. To avoid pain (fear of failure)
2. To gain pleasure (promise of reward)

You are naturally geared toward one of these motivators. To figure out which, think of the last time you accomplished a task and then ask yourself the following: While doing the task were you thinking about what would happen if you failed to finish, or were you thinking about what you would gain when you finished?

Take note as to which motivator works for you - fear of failure, or promise of reward.

Set Your Goal: The first step towards unstoppable motivation is to determine your goal. You know you're unhappy with your body, but what exactly do you want to change? Why is it important to you?

Perhaps you can relate to one of the following goals:

* You need to lose weight for your health. Your doctor scared you straight or maybe you've had a recent health problem that landed you in the hospital. Your goal is to move away from the pain of sickness.
* You want to look and feel incredible. You've always wanted to feel vibrant and attractive. The idea of having more energy really excites you. Your goal is to move toward the pleasure and reward of a fit body.
* You're worried about your kids. They don't eat enough vegetables, they drink more soda pop than water and they play video games constantly. You have decided to model a healthier lifestyle and to encourage your kids to participate. Your goal is to move away from the risks of a sedentary lifestyle and to propel your kids toward a healthy future.

Train Your Mind for Weight Loss:
With your clear and important goal in mind, let's take a few minutes to train your mind to achieve it. You know that weight loss comes as a result of eating right and regular challenging exercise, so let's use your mind to conquer both.

Eating Right: Use this exercise to distance yourself from the self-sabotaging foods you really wish you didn't eat, and to naturally begin selecting healthy foods.

Take a moment to review your current eating habits. Identify the foods that you should stop eating (hint: sweets, anything fried, refined carbohydrates, sugary drinks). Identify the worst food that you eat regularly but know you shouldn't.

Now imagine the healthy foods that you should eat (hint: vegetables, fruits, whole grains, lean protein). Identify the healthiest food that you know you should eat regularly.

Now with the image of these two foods in mind, find a quiet place and do the following exercise (seriously this stuff works):

* Draw up the image of your unhealthy food item. This image will likely be quite vivid, with smell, taste and bright color. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of your healthy food item. This image will likely be fuzzy and faded. In your mind, bring this picture to life with smell, taste, sound and bright color.

Regular Exercise: This technique can be applied in a way that encourages you to crave exercise rather than avoid it.

Take a moment to imagine how you feel after a great workout (notice the emphasis on the word after). Remember the physical satisfaction as well as the sweet feeling of accomplishment.

Now bring to your mind the aspects of exercise that you dislike. What is your biggest reason for avoiding exercise? Are you too tired? Do you not have enough time? Is physical exertion too much of a hassle? Pinpoint your greatest complaint about exercise.

Now with the image of these two aspects of exercise in mind, find a quiet place and do the following exercise:

* Draw up the image of your exercise complaint. The image is likely to be clear and accompanied by the sounds, smells and sensations. In your mind, fade this picture to black and white and distance the image until it is dull, fuzzy and remote.
* Draw up the image of the wonderful feeling you have after accomplishing a great workout. Magnify this image in your mind. Fixate on how you feel physically, mentally and emotionally. View the experience in bright colors and add a sound track of inspirational music.

Why It Works
If this was your first experience with training your mind (also called Neuro-Linguistic Programming, or NLP) it may have felt a little odd. Many of the world's top achievers regularly use techniques like these to accomplish astounding goals.

The techniques above work because they train your mind to bring your behavior in line with your values. Think about it, you value health, you desire to be fit and attractive and you want to instill healthy habits in your kids.

These techniques encourage you to avoid self-sabotage and to make choices that line up with what you truly value.

Kristy Lee Wilson AS, CPT, PES
Contact me

30% Off Online Personal Training with FitOrbit!

wilsonk92@mac.com — 2010-01-27T10:25:19-05:00

FitOrbit is offering a 30% discount for a limited time!

To take advantage, simply go to www.fitorbit.com and enter the coupon code GFMFriendsFamily30 on the checkout page. It's that easy!

30% is one of the highest discounts we have ever offered, so don't let yourself, your friends, or family miss out on this great deal! Offer will end soon!

Contact me for more details!

Small Changes Make A Big Difference!

wilsonk92@mac.com — 2010-01-24T12:12:15-05:00

How many times have you told yourself that you need to lose weight?

I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear.

I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down…

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:

* Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.

* Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

* Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week. Here are some practical ways to lose calories:

If you normally…

Drink regular soda pop
Eat a snack from a vending machine
Hit the snooze button in the AM
Skip your workout

Do this instead…

Drink water (160 calories lost)
Enjoy an apple (180 calories lost)
Jog for 30 minutes before work (150 calories lost)
See me for an invigorating workout (changes your life!)

Weight loss doesn’t have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I’m always available to help – contact me to get started changing your life today!

Kristy Lee Wilson AS, CPT, PES

Buffalo Creates Calendar!

wilsonk92@mac.com — 2010-01-24T11:55:48-05:00

My pic for the month of November in ‘Buffalo Creates’ 2010 Calendar

Photographer: Mike Zuch

Flipping The Switch: Turn Your Motivation On

wilsonk92@mac.com — 2010-01-23T10:52:37-05:00

Have you ever wondered how some people are able to maintain amazing bodies while you struggle with your weight?

They make it seem so easy to achieve and maintain results. What do they know that you don't? When you boil it down, the answer is quite simple.

The missing link between you and your ideal body is good old motivation.

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you're genuinely motivated?

* Motivation will tell you to get out of bed for an early workout.
* Motivation will nag you to put down the doughnut.
* Motivation makes passing on fries a reflex.
* Motivation makes a sweat drenched workout exciting.
* Motivation constantly reminds you why you do what you do.

If your motivation levels are lacking, read the following four steps to turn on your motivation.

Step #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you'll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators...

* I want to have more energy to keep up with the kids.
* I want to improve my health through weight loss to extend and improve my life.
* I want to lose 15 pounds before my vacation.
* I want to restore my confidence to wear sleeveless shirts.
* I want to regain my figure to impress and attract my significant other.

Step #2: Make It Official.

When you write something down it suddenly feels official, doesn't it? Write down your motivator for getting into great shape, and post it where you will see it often - next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Step #3: Be Practical.

It's game plan time. You know what you want, and now you need to map out exactly how you'll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won't stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you'll be more likely to stick with it. Also choose an exercise program that you enjoy - don't force yourself to jog everyday if you hate jogging.

Step #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you'll be surprised how supportive most people will be. By being open about your goals you'll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Contact me today to get started on the program that will transform your life.

Kristy Lee Wilson AS, CPT, PES

The Culture of Overeating: A Survival Guide

wilsonk92@mac.com — 2010-01-19T09:26:09-05:00

Certain foods are powerful.

They cast a spell over the most well-meaning dieter, and cause logical people to overeat until their sides hurt.

They occupy your thoughts to the point of obsession as you try to ignore a plate of cookies.

And when it's all said and done, they accumulate on your body in the most obtrusive way as a result of dozens of unused calories.

Why does food hold such power? And, most importantly, how can you control your eating?

The End of Overeating

David A. Kessler, MD set out to answer these pressing questions in his instant bestseller, The End of Overeating. Despite being a pediatrician, a former FDA commissioner, and former dean of the medical schools at Yale and the University of California, San Francisco, Dr. Kessler struggles with his weight.

Observing the current obesity epedemic, he knew that he wasn't alone.

Dr. Kessler, with the insight of some of the brightest minds in medicine and science, discovered the following three reasons that most of us are compelled to overeat.

1. An Irresistable Combination Rewires Your Brain: Think of your favorite treat - most likely it can be broken down into the basic building blocks of sugar, fat and salt. This combination is known of as the ‘three points of the compass', a combination that has been shown to literally alter the biological circuitry of your brain.

Sugar, fat and salt give food a high hedonic value which gives you pleasure. This pleasure reinforces you to return to your favorite foods time and time again.

2. The Food Industry Targets You: Everywhere you go you'll see the clever work of the food industry, tempting you with highly palatable creations. Food has become a science, and your taste preferences the guiding light.

The food industry has one goal - to get you hooked. By constructing food items that are high in sugar, fat and salt they know that you will come back time and time again.

3. Conditioned Hypereating Becomes a Way of Life: Humans are conditioned to seek more reward. When readily available, hyper palatable food become our reward a pattern of hypereating quickly emerges. Dr. Kessler describes the cycle:

"Foods high in sugar, fat, and salt, and the cues that signal them, promote more of everything: more arousal...more thoughts of food...more urge to pursue food...more dopamine-stimulated approach behavior...more consumption...more opioid-driven reward...more overeating to feel better...more delay in feeling fulll...more loss of control...more preoccupation with food...more habit-driven behavior...and ultimately, more and more weight gain."

Breaking the Cycle

The good news is that you don't have to remain trapped in a cycle of overeating. The following three tips will put you back in control.

1. Set Your Rules: In order to resist overeating in today's tempting food environment, you must eat by a set of self-imposed rules. Predetermined rules take away the need to make food decisions in vulnerable moments.

Dr. Kessler thinks these rules should be, "simple enough to fit with your busy life, but specific enough to remove uncertainty from the food equation."

For suggestions as to what rules you should adopt, let's turn to another authority on eating, bestselling author of ‘In Defense of Food', Michael Pollan:

* Don't eat anything your great grandmother wouldn't recognize as food.
* Pay more, eat less. Look for quality of food over quantity.
* Eat meals. Cut out snacking, stick with structured meals.
* Don't get your fuel from the same place your car does. Gas stations are great for fueling your car, but the food they sell are not suited to fuel you.
* Try not to eat alone. Eating can become mindless when alone, leading to overeating.
* Eat slowly. Eat foods that have been prepared slowly – that means no fast food.

2. Make Negative Associations: When was the last time you peeled a lemon and ate it whole? Probably never. That's because your taste buds have a negative association with the sour taste.

Our taste buds have traditionally been our guide when it comes to food selection, but this must change for you to successfully avoid overeating. Since the food industry purposely crafts food items to please your taste buds (not waistline) what tastes good can no longer dictate what you eat.

It's up to you to create negative associations with unhealthy food - despite their pleasing taste. Here are some negatives to focus on:

* Those extra calories will accumulate around your waist.
* Your health will suffer.
* You will become more disspointed with your appearance.
* You'll feel sluggish.

3. Give Yourself a Real Reward: The bottom line is that we eat unhealthy food as a reward, even though it causes more harm that good. It's time to give yourself a truly benificial reward – exercise.

Exercise is a healthy reward that will not only release endorphins into your system, but will also give you the benefit of weight loss and improved health.

I truly believe that you can overcome your pattern of overeating with healthy eating and regular exercise. Contact me today to get started on a program that will truly change your life.

Kristy Lee Wilson AS, CPT, PES

The Blame Game

wilsonk92@mac.com — 2010-01-17T09:19:33-05:00

Whose fault is it that you're out of shape?

If you go by what you hear in diet ads then you believe that it's anyone's fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn't buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs - which is squarely on your shoulders.

Sure, you have obstacles that get in your way - your schedule, your job, your kids, the weather, your knee injury from college...but ultimately you have the body that you accept.

I'm going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing - it's empowering. Think about it. If it really wasn't your fault, if it really was due to a long list of variables that you have zero control over, then you'd be stuck. You'd have no way to change.

The Secret Behind 'Before and After' Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn't want you to know. You've seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it's the same across the board.

Look into the eyes of any person in their before picture and you'll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture - see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you've been OK with it.

Oh sure, you aren't thrilled with it, and you even talk about losing weight and getting fit, but you haven't changed what you'll accept. Here's how to transform your body in 3 steps:

Step One: Get Disturbed

You've heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can't live another day in the body you currently have.

It's time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it's very hard to get where you want to go. Now that you're disturbed with the body you have, it's time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures - "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6".

Get a clear picture in your mind of what you'll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don't allow yourself to get stuck between inspiration and action - there is always something that you can do right now.

Don't you agree that you'll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you'll be happier.

I've helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table - you need to make up your mind about what you'll accept of yourself.

What will you accept?

Contact me today!

Kristy Lee Wilson AS, CPT, PES

The 5 Biggest Fitness Mistakes

wilsonk92@mac.com — 2010-01-13T22:24:00-05:00

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me, your trusted source on fitness. I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.

Contact me today to schedule your first workout.

Kristy Lee Wilson AS, CPT, PES

Where Did The Time Go?

wilsonk92@mac.com — 2010-01-09T22:13:00-05:00

The number one reason why people don't exercise is that they don't have time.

At least that's what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.

Below are some tips to help you escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:

1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.

Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:

* Lunge while curling dumbbells, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Squat while pressing dumbbells overhead, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Crunches on an exercise ball, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Leg raises off the end of an exercise bench, 15-20 repetitions

Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...

When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.

When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.

And I'll be the one congratulating you when your goal is met.

Contact me today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.

Kristy Lee Wilson AS, CPT, PES

Today and Tonight Magazine Cover

wilsonk92@mac.com — 2010-01-04T22:08:00-05:00

Check out my Cover of Today and Tonight Magazine - January 2010 Issue

Also check out my Feature Interview that was included in the same issue!