Tag Archives: lose weight

Kick Up Your Cardio to Lose Weight. Here’s your plan!

Kick Up Your Cardio to Lose Weight. Here’s your plan!

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Add an additional 15 minutes of fat burning cardio to each workout. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds. Continue for 15 minutes.

Drink Water to Lose Weight!

Drink Water to Lose Weight!

waterDrink half your body weight in ounces of water per day, or more!
Make water your beverage of choice. Ditch the soda, sports drinks, sugary coffees and liquor. They all contain empty calories.

Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

 

Answerd6ae4a3b99eb526615eeaef1a888171f_5pkq: People who try to slim down often try to cut out all indulgent foods, but eventually, this approach backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Cutting out your vices completely can activate the brain’s stress system, making you want to eat those foods even more.
Losing pounds and keeping them off depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. Try following the 80-20 rule. Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you are reducing your overall intake, you don’t need to nix any one food from your diet.

Ask Coach Jackie: Can I “make up” for weekend splurges?

Ask Coach Jackie: Can I “make up” for weekend splurges?

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The weekend represents about 30 percent of the week, so too many slip-ups will put you on bad terms with the scale. Case in point: Dieters usually lose weight during the week, but stop losing weight on the weekend because they ate too much. By feasting on whatever you want on the weekend, you’ll cancel out five days’ worth of healthy eating. When it comes to shedding pounds, consistency is key. Aim to consume a similar number of calories on Tuesday as you would on Saturday. Weigh yourself on Friday and again on Monday. Any weight gain is a sign you shouldn’t have eaten the extra slice of pizza.

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

Ask Coach Jackie: Should I exercise in fat burning zone to lose weight?

d6ae4a3b99eb526615eeaef1a888171f_5pkqAnswer: The “fat-burning zone” lies between 50 and 70 percent of your maximum heart rate. When you exercise at this low intensity, your body draws energy from fat. As your heart rate goes up, more energy comes from carbs. So it seems logical that to lose fat you should keep your heart rate low. But that’s not the case.
Doing cardio at higher intensities causes you to burn a lower percentages of fat calories in favor of carbs, but you use more total calories. And that’s the key to slimming down. Plus, since you torch more total calories, the absolute amount of fat burned actually increases too.

4 Tips to Drop a Size in 7 Days!

jackie134 Tips to Drop a Size in 7 Days!

1- Kick up your cardio by 50%
Add an additional 15 minutes to burn more calories. Try sprinting or increasing resistance. Go all out for 30 seconds then back to baseline for the next 30 seconds.
2- No starches after 3pm
Try eating lean protein and non-starchy veggies..tons of veggies after 3pm. So no potatoes for dinner!
3- Drink half your body weight in ounces of water per day, or more!
Make water your beverage of choice. Ditch the soda, sports drinks and liquor. They are empty calories.
4- Eat your fruit, don’t drink it.
By eating your fruit you receive the benefits of fiber. Plus it takes longer to chew than it does to drink. Therefore you are consuming less calories!!

Did you know that people 8 out 10 people who begin a diet and exercise program fail? Studies show that these people haven’t reprogrammed their subconscious mind for success. My program teaches you mind and body integration you can achieve your weight loss goal! Contact me for your free consultation. jackie@resultswellnesscenters.com

I Blog for “Bob” (and others who need motivation)

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Several months ago I began to training a man, let’s call him“Bob”. When we met he weighed 263 pounds on a 5’6” frame (he is rather big boned!). His body fat percentage was 38.4%
Bob is an accomplished businessman who doesn’t have time or energy to take proper care of himself. He travels often. He spends time at airports and hotels where he wasn’t eating the most nutritious food. Then there are the business lunches and dinners which require, according to Bob, steak, wine, sometimes even dessert and after dinner drinks. Weekend golf with clients during the warm weather can involve poor choices such as hotdogs for lunch (“that’s all they offered”, he said) and maybe cocktails on the course.
Lifestyle and poor food choices zap Bob’s energy. In the early morning, which would be a perfect time for him to exercise, he’s tired. Lots of things on his mind: family, his workweek, making travel arrangements….he doesn’t sleep well. He often complains of aches and pains, lower back, shoulders and legs.
He does exercise with me once or twice per week when he is in town.
I asked “Bob” if I sent him a daily email to remind him to eat healthy, to exercise, to stretch, to meditate, etc., did he think that would help him to get on the right track? He responded “Yes, I think it would help me.”
Well I am thrilled to report that by sending “Bob” a daily message he has a weight loss of 30 pounds and has dropped his body fat down several points as well. He’s eating clean, nutritious foods. He’s stronger, leaner and much fitter. He’s planning on taking up biking again, a sport he enjoyed and raced in when he was younger. He has set a new goal to drop down to 195 pounds in a reasonable amount of time.
Congratulation “Bob”! I am here to help you on your journey!
Happily, I Blog for Bob 🙂

The 5 Foods to Fire Up Your Metabolism

 

The 5 Foods to Fire Up Your Metabolism

1- Eat a Balanced Breakfast

 Eating 5 ounces of lean protein such as egg whites stimulate the metabolic process.

Adding ½ grapefruit will aid in cleansing the body since it contains lots of fiber and water.

Adding ¾ cup veggies to your omelette such as asparagus, spinach and broccoli which are high in fiber and non-starchy, will also help to increase your metabolism and sustain your energy throughout the morning.

2- Vinegar

Red, white and apple cider vinegar will crank up your metabolism.  It is used to treat metabolic disordered.  Vinegar consumed with food lowers blood sugar.

  3- Green tea

Along with being a powerful antioxidant,  green tea increases your metabolism thus aids in burning fat.

Other benefits are mood enhancement, helps prevent heart disease and cancer. Drink 2-3 servings per day.

4- Spicy foods

Hot and spicy foods such as jalapenos peppers can shift your metabolism into high gear.

The capsaicin stimulates hormones which release adrenaline to burn fat.

5- Water

Drinking eight 8 ounce glasses per day of cold or ice water an extra 100 calories per day!

Due to stomach having to warm the water and the energy used to eliminate waste from the kidneys, metabolism increases temporary

Is Crossfit for You?

CROSSFITcrossfit

CrossFit is a program designed to increase your strength and condition your body. This exercise
program is constantly varied, high intensity, functional movement. CrossFit workouts are
generally 20 minutes and is an intense and demanding physical workout. CrossFit uses many
movements such as sprinting, rowing, jumping rope, and weightlifting.
The benefits of CrossFit includes cardiovascular and respiratory endurance, stamina, flexibility,
strength, speed, and balance.
CrossFit includes:

Bodyweight exercises
Weightlifting
Endurance Training
Recording Workouts
A CrossFit routine could be monitored to the individual. You could try this routine to get started,
it is a basic circuit that involves a number of core exercises and it does not involve a great level
of technique.
Run 400m
21 Push ups (the females will do these on their knees)
21 Squats
5 Burpees
Run 400m
15 Push ups
15 Squats
5 Burpees
Run 400m
9 Push ups
9 Squats

crossfit2

 

4 Things all Healthy Adults Need to Do

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 A recent study showed that individuals who ran more than 50 miles per week had significantly greater increases in HDL cholesterol (good fat) and significantly greater decreases in body fat, triglyceride levels, and the risk of coronary heart disease than individuals who ran less than 10 miles per week. In addition, the long-distance runners had a nearly 50% reduction in high blood pressure and more than a 50% reduction in the use of medications to lower blood pressure and plasma cholesterol levels.  

 The American College of Sports Medicine recommends that all healthy adults should do the following 4: 

 1. Frequency of training: three to five days per week

2. Intensity of training: 55/65%-90% of maximum heart rate

3. Duration of training: 20-60 minutes of continuous or intermittent aerobic activity

4. Mode of activity: any activity that uses large muscle groups, which can be maintained continuously, and is rhythmical and aerobic in nature (for example, walking-hiking, running-jogging, cycling-bicycling, cross-country skiing, aerobic dance/group exercise, rope skipping, rowing, stair climbing, swimming, skating, and various endurance game activities or some combination thereof).

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