Tag

weight loss

What’s Possible in Just 5 Months???

By | Behavior Change, Health, Killer Kurves, Lifestyle, Mindset, Nutrition, Transformation Center

People sometime ask how I can work so hard, be so persistent, and be so passionate about what we do.

Simple… every bone in my body knows what we do at the TC matters and makes massive personal transformation.

At this point it’s not about me anymore but rather our incredible staff of 20 at the TC and all the courageous clients who play full out.

Below is the story of one of those clients, Swanson, who has had an amazing transformation inside and out over the past 5 months in Sweat Fit and Killer Kurves.

Check it out here –> https://madisonbootcamps.com/killer-kurves/

Take it away, Swanson!

“It is now towards of the end of the last week of my K2 session. I worked with Mary and Brent in K2 on Mon/Wed nights. They are super amazing, fun, supportive and encouraging. Thank you both so much for all you do! Love you guys and love my Mon/Wed night people! You guys rock!

It has been a very insightful, fun, challenging and exciting journey over the past 12 weeks. I first joined the TC in Feb 2019 and started with Sweat Fit for two months and lost 25lbs. Then finally I was able to transfer to K2 in April 2019 when it opened again. Upon finishing K2, I’ve lost 30lb additionally. In total since Feb, I’ve lost a total of 55lbs over the course of 5 months.

                                                                     

Although Sweat Fit and K2 have truly been life changing for me, K2 is a little special to me because it really opens you up to face your vulnerabilities. Every week at the end the work outs, we have meditations and group discussions on the weekly readings from the K2 journal guide. I felt that’s where it really helped me and where I really grew. It really opened my mind to really reflect on things and that’s what motivated me to work harder not only in the gym but outside of gym—the daily choices I make.

I followed the K2 journal guide. I used the recipes and learned to control my portion size. I drank lots of water and planned my daily meals/snacks. I read labels when buying foods. My only sweets are fruits. I’ve learned to work with my setbacks and always start right back again. I give myself 1 hr a day to be active/workout for self-care. I made sure I always showed up to class, took what I learned from the weekly lessons/discussions and apply them where it’s needed. The more often and consistent you continue healthy habits you learn, the easier it will get. I’ve come to a point where I don’t have to think about what I’m doing or forcing myself to do something anymore. It is now a routine and I enjoy it.

Through K2, it has just helped me grown so much not just physically stronger but mentally as well. I’ve gained so much knowledge, courage, self-love, strength and endless support through this program. It has truly been an enlightening journey. Looking back I can still remember how I felt when I first thought about joining. I was nervous, afraid and self-doubting, but I knew I wanted to lose weight and even more I wanted to be healthy. I knew I had to take that first step and start taking a chance on me. I am so glad now that I did. You will never regret loving and taking care of yourself. You also will never really know your true capabilities and strength until you try. You may be surprise at all things you can do that you thought you couldn’t.”

Swanson Savaan Thao

********************

Here were some questions and answers I asked after her first two months in Sweat Fit before starting Killer Kurves.

1. How long have you been coming to the TC?

I first joined the TC in February 2019 and have been coming in for 2 months now.

2. What has been your experience so far and specific results you have achieved?

My experience so far at the TC have been great and challenging. I haven’t exercised for many years and being overweight at 220lbs and 5 feet tall, coming in on my first day to sweat fit was nerve wrecking. However, the trainers and everyone were so friendly, helpful and encouraging that I never once felt out of place. Day 1 and the first few weeks were the hardest. I remember how hard it was just to do jumping jacks or a push up. However, week after week, I slowly started to feel stronger, able to do more of the exercises and noticed an increase of flexibility. Within these 2 months along with healthy diet changes, I’ve lost a total 25lbs.

3. What were the biggest nutritional changes you have made to lose the 20 lbs?

The biggest changes I’ve made with my diet was cutting completely off junk food/processed foods, soda, sweets, and eating out. I switched my regular carbs to all whole grain carbs such as brown rice, oatmeal, and whole grain bread. I’ve also incorporated healthier fats like avocado, nuts, chia seeds, coconut oil and extra virgin olive oil into my diet. When I’m craving for sweets, I eat fruits. If there are days, I’m craving for something, I just make a healthier version and keep the portion small. I watch my carbs intake, eat moderate protein and increased my veggies along with drinking lots of water daily. I’m also using MyFitnessPal app to help journal my foods and calorie intake. It helps keep me on track.

4. What are you most excited about for the next few months?

I never expected to lose weight nor enjoy exercising so I’m excited and curious to see how I will feel in the next few months continuing with Killer Kurves. I’m excited to learn and grow at the TC to meet a stronger and healthier me.

5. Anything else you would like to share?

The unknown and changes can be scary because it is intimidating and scary. I remember a quote that resonate with me, in taking my first step to take care of my health “If you want something you have never had, you must be willing to do something you’ve never done.” Don’t be afraid of failing before trying or afraid to fail. Take that first step, keep going and keep trying, no matter your pace, with time, you will eventually get to where you want to be.

~Swanson Thao

5 Ways to Go Beyond the Basics with Your Nutrition

By | Health, Nutrition

Hopefully by now you’ve thought about how to level up your nutrition game, perhaps using one of our two most important healthy eating habits.

(Click the links above if you missed either of those articles…)

Today, I’m going to share my 5 favorite ways to go beyond the basics, for when you want to do everything you can to feel your best.

One: Hydrate!

Drink ½ your bodyweight in ounces of water per day. Listen to your body and do what feels right to you. But most of us are walking around with some level of dehydration, which is like putting the brakes on both your metabolism and your ability to do a hard workout.

Try upping your water intake and see how you feel. If you don’t like plain water, add lemon, lime, orange or cucumber slices or even add some berries to an infuser bottle.

Two: Don’t drink your calories!

Soda, alcohol and juice are the major culprits here.

I’m not saying that you can never have a glass of wine again, but be aware that your body treats soda, alcohol and juice as straight sugar. Not only will they add excess calories with zero nutrition, but they cause inflammation in your body. Go for moderation here as much as you can.

Three: Don’t eat after 7 PM.

That simple guideline will work for most people, but what I’m really saying is to treat food as fuel and time your meals for when your body needs fuel!

For most of us, this means not eating late at night, when we’re about to go to bed. Simply shifting your dinnertime earlier, to 6 or 6:30, and perhaps eating a lighter meal at dinner can make a HUGE difference!

You don’t need a ton of calories overnight, unless you are a shift worker and on your feet all night. You also don’t need a lot of carbs.

Most of my clients find that they feel best with an early dinner of protein and veggies, then nothing more until the next morning.

Perhaps try front-loading your calories and carbs earlier in the day–in breakfast and lunch–so that you have enough energy for your day, your workouts, etc!

Four: Try a sugar detox

This is a big one for most people, myself included. I have a huge sweet tooth. Just ask my wife, Tessa. If there’s a bag of M&Ms around, it will be gone by the end of the day. 😉

So I know what I’m asking can be hard.

But every time I or any of my clients have done this, we’ve felt AMAZING after just a couple of weeks.

Plus, there is more and more research suggesting that sugar is a major culprit in increased inflammation in our bodies, and is behind our high rates of heart disease, along with high blood pressure and diabetes.

This link is the last in a 7-part series, and it provides links to the previous 6 parts. The video provides scientific evidence presented by experts describing how damaging sugar is:

http://dustinmaherfitness.com/2013/04/the-skinny-on-obesity-part-7/

Given the evidence, try a 7 or 14 day sugar detox. See how you feel. Then think of what you could do to more permanently reduce your sugar intake. It can make a major difference in your health.

Five: Plan/prep your meals

This sounds simple, but it’s probably the thing that is most challenging for many people to do regularly, given the pace of life these days.

However, if you can manage to carve out some time on a weekend to cut up veggies, prep your lunches for the week, make a healthy casserole or soup that will give you leftovers, etc, you will be WAY ahead of the game.

Planned and prepped meals make it so much easier to avoid going out at the last minute or eating quick and convenient but often unhealthy packaged foods.

That’s it–my top 5 tips for leveling up your nutrition even more, and going beyond the basics.

I know that none of this is rocket science, but the truth is that being consistent with these simple strategies will do more for your health over time than will any crazy-restrictive 30-day diet.

I aim for 80% compliance all of the time, rather than 100% perfection for a few weeks. 😉

Next week, we tackle mindset, which is arguably the most influential of our four pillars of health and fitness. Click here for the first article in our mindset series.

Lose Weight and Gain Health By Avoiding These 5 Foods/Ingredients

By | Food For Thought, Health, Killer Kurves, Lifestyle, Nutrition

There are many articles written about what specific foods you should eat to lose weight and/or improve your health. There is truth to all of that, and I do like the idea that by filling your plate with the right foods, there will be less room for the unhealthy ones.

But I want to take a different angle and share with you what I believe are the top 5 foods/ingredients to avoid or reduce for the fastest weight reduction and health improvement.

Sugar: Eating less sugar will almost automatically cause weight loss and reduce bloating. Make sure to still get a few servings of fruits each day, but reducing processed sugar will have fast results.

Enriched Wheat: By avoiding this, you will dramatically reduce your intake of processed carbs, which again will reduce bloating, water retention, and body fat.

Fake sugar: Even though these contain zero calories, they increase your sweet tooth and many studies suggest that they have long term negative health issues. Sucralose will be the most common fake sugar, but if something tastes sweet and there is zero or very low sugar, it either has a fake sugar or is sweetened with a more natural zero calorie replacement like Stevia.

Low fat: Anything that should naturally be higher in fat should stay in its natural form. Fat doesn’t make you fat and fat can fill you up, help with hormone levels, and can keep blood sugar levels stable.

Vegetable oils: Because it has the word “vegetable” doesn’t mean it’s healthy, lol. In fact, these fats are very unstable, creating a lot of free radicals in our body and are just really bad for us. They are highly processed. Staying away from vegetable oils will naturally reduce your enriched wheat and sugar intake, because they almost always all come together.

If you look at this list, it can pretty much be summed up by not eating processed food. The more man has played with it, the worse it is for us.

I know this list is easy to look at but hard to actually implement.

Why?

Because this “food” is convenient, tastes amazing and is everywhere we turn. Our society celebrates it and consumes it without giving it a second thought.

If you are looking to lose a significant amount of weight, we are now opening up our next 12 week session of Killer Kurves, our most effective and comprehensive lifestyle program that teaches you the steps it takes to tweak your habits to those of more healthy ones.

If you have a BMI of 30 or greater and are ready to make a change, then Killer Kurves (K2) could be the right fit.

Click this link to learn more and watch a short video and then fill out the contact form and one of us will contact you. -> www.madisonbootcamps.com/killer-kurves

If you have a BMI less than 30 and are looking to lose weight, we have an amazing program for you too. Just reply to this email and we can chat more about your options.

Keep moving,

Dustin Maher and TC Team

PS Our 12 week K2 program is only offered 4 times a year and most of the time slots sell out quickly, so check out the link now and get your spot reserved. www.madisonbootcamps.com/killer-kurves

She Regretted Quitting

By | Food For Thought, Health, Lifestyle, Transformation Center

The other day I received an email that came through the contact form on our website.

It was from an awesome woman who had done a 21 day challenge with us a little over a year ago.

She loved it, but thought the membership price was too high.  So for the past 18 months she tried to find something cheaper that got her the results and experience she had in the few short weeks she was with us.

She couldn’t find it, and said she is at her heaviest now and regrets ever stopping.  She realized that the ultra-low-cost fitness options out there just didn’t work for her, and that our membership rates were totally worth being fitter, leaner, and surrounded by a community of like-minded people.

So she came back and committed to 2019!

The $10/month Planet Fitness, $50/month YMCA, or the $1000/month personal trainer may very well be a better fit for you than what we offer at the Transformation Center.

It depends on many factors and when I meet with someone and it becomes clear that we aren’t the best fit for them, I will always refer them somewhere else.

At our current membership rates of $150-$250/month (depending on the program), we are able to provide much more personal attention, customization, accountability, and support than most other options out there, except for one-on-one personal training. But we are about 20% of the cost of one-on-one personal training.

The crazy thing is we haven’t really raised our rates in 12 years.  Even when we were just working out at the park years ago, it was $149-$199/month for the large group bootcamp and $390/month for small group training.  So, despite our expenses skyrocketing, we have been able to keep rates unchanged or reduced.

Our rates allow us to pay our trainers and staff 50%-100% more than most other fitness places, which is one of the reasons why we have the best staff around and turnover is so low.  Our trainers can make careers out of it, instead of it being just a hobby.

I just felt like sharing this to hopefully help you in 2019 to figure out what is the best fitness option for you.  There has never been a time in history when we’ve had more fitness options than we do now and it can be overwhelming to figure out what is best.

If you aren’t completely satisfied with your fitness, health, energy, etc. and are looking to get the guidance of professionals, in an environment of awesome people all striving to do the same, then I would encourage you to CONTACT US.

WARNING: What You Are About To See Is Disturbing, Watch Only If You Are Ready For Change

By | Behavior Change, Body Assessment, Health, Killer Kurves, Mindset, Moms, Mothers, Nutrition, Recipes, Uncategorized

Every once in awhile a video or article comes out that gives me goosebumps and fires me up to fight the fight of helping families get in better shape.

The video you are about to watch has done that more then anything else I have ever seen. We can’t wait another day to take action and create change, we deserve better and your kids deserve better.

Depending on where you are at in your life, this movie will stir up different emotions. You might feel a sense of relief that your struggles with your health and weight were something that started when you were an innocent child and that is really wasn’t your fault. Others might feel very blessed that they came from a home where cooking healthy meals from scratch was an everyday occurrence (that is me). Maybe you have tears streaming down your face because you are that mom or dad right now, busy and stretched thin and consistently giving your kids the foods and drinks that will one day land them on the ER table. Possibly your kids are out of the home now and guilt of how you raised them is welling up in your heart and regret fills your body, you wish you would have known what you know do.

An emotion I have right now is anger towards the processed food industry and how they target kids so much early on in their most impressionable years. No matter your emotion, I want to turn this into a positive. The good news is that your future can be infinitely better then your past. You have access to knowledge and tools that can change your life, the lives of your kids, and grandkids. The only catch is that you have to invest the time into learning about the tools and then APPLYING those tools into your families life.

At Fit Moms For Life we are very proud of the programs and tools we have created over the past 10 years. We believe they are not only based off of science, but also made practical in the real world. In other words, doable for a crazy busy person like yourself.

For the past year and a half we launch a new Killer Kurve’s session each quarter. The stories of transformation through this specific program are too numerous to share, but this is one of the only programs I have ever seen that focuses solely on overweight and obese people who are looking for a radical change in their life, without having to go on a radical eating or exercise plan. In other words we help you make small manageable choices that create massive long term change. In fact this program is so unique and powerful we are in the running to receive national grant money from the NIH to study this specific program even deeper.

Why does it work so well? It was created by trainers who were formerly obese. It was created with the deep understandings of what someone 40-200 lbs overweight goes through on an everyday basis and what they are thinking. It wasn’t created by some fit trainer who has never has an ounce of body fat, or from a scientist behind a computer who is solely looking at all the research papers.

Our team of trainers who specializes in Killers Kurves has expanded. Besides Liz (the co-creator of the program who lost over 60 lbs), we have added Shelley and Monique who have both been through the program and are now paying it forward (Monique has lost 152 lbs so far).

We understand that change is really hard and that not everyday is going to be great. That is why we focus on community and accountability to celebrates the successes and encourage each other during the defeats.

 

 

How to not gain 50-100lbs

By | Balance, Behavior Change, Flexibly, Health, Mindset, Transformation Center, Uncategorized

Support, community, and accountability are the three words that most of our clients say they are looking for when they join the Transformation Center, because they haven’t been able to find these at big box gyms.

1 Dustin 3One of my favorite compliments to receive is to hear from a client who moves away to another city and e-mails me a year later to report they have looked everywhere to find a fitness community like they had with the Transformation Center and they just can’t find it. While I’m sad these clients haven’t found their fitness homes, these e-mails remind me that the Transformation Center really is a uniquely supportive fitness community.

I just read an article written by a former Biggest Loser contestant complaining about the awful stuff they all had to go through to lose the weight on that show (sweat bags, diuretics, 4-6 hours per day working out, 1500 calories, stress fractures etc).

She commented that the BL hasn’t done much in the way of reunion shows because most have gained all of the weight back and then some.

Given the extreme nature of the show, this probably doesn’t surprise you, but I believe those 50-100 pounds come back for many BL contestants because:

-Adjusting back into the real world is a culture shock since they have just spent many months in a sheltered and confined location that was designed specifically to promote weight loss.

-Re-acclimating back into their previous lives becomes extremely tough, and many will revert back to their old habits and ways because there is no support structure in place to guide them through their new lifestyle.

-Their friends, family, and coworkers haven’t changed, and therefore their environment hasn’t either. Changing your environment is one of the hardest things you can do, and definitely doesn’t happen overnight.

-The plan they were following on the ranch was unsustainable. The body isn’t designed to workout that hard for that long, and eat so few calories. Something has to give. Moderation is the key to lasting results and by design, the BL ranch cannot teach moderation in the real world.

-They went from training with professional trainers and workout groups to either training on their own at their house, or at a gym. Their fellow competitors on the show, along with their trainers, assist in building confidence and high expectations and when they re-enter the real world, those built in cheerleaders are gone.

-As much as the show encourages healthy living as a lifestyle, the carrot at the end of the BL journey is the prize money at the final weigh-in, about 8 months after the initial step on the scale. The prize money is a huge motivator and will keep a lot of people highly motivated. Once they get home and that motivator is gone, finding another carrot that is as big as the cash prize is nearly impossible.

To recap, what can you do to make sure you don’t gain 50-100 lbs?

1. Slowly begin to align your friends, activities, social events, parties, and financial purchases around being healthier, happier, and fitter.

2. Find an exercise and eating plan that you can sustain for the rest of your life, even if that means slower weight loss.

3. Seek out a trainer or fitness professional and a group of peers that are going to support you. Ideally, try to ensure you are neither the fittest in the group nor the most out of shape. Being in the middle of the crowd fitness wise, allows you to see what is possible from those fitter than you, and/or offers you the opportunity to act as a mentor and coach to those who are less fit than you.

4. Surround yourself with others who have high expectations of you.

5. Get a clear picture of why you want to achieve the results you want to achieve. Is it to live longer, be an example to your kids, or enjoy retirement? There is no right or wrong answer, but the answer needs to inspire you to stick to your healthy living goals.

If any of this resonated with you and you are looking for a fitness home that’s unlike anything you have tried before, send a message to dustinmaherfitness@gmail.com and I will get back to you asap. We’d love to have you join our Transformation Center family!

At the Transformation Center we are considering launching a new program for anyone over the age of 50 who has flexibility to workout between 10:30 AM and 12:30 PM. It would be a cross between our private training and our larger bootcamps. If you are interested in learning more about this workout group and time, just send me an e-mail. If there’s enough interest in this class and time slot, we hope to launch it soon!

 

How to avoid being one of the 5,000 Americans who will be diagnosed with this today!

By | Behavior Change, Body Assessment, Challenge, Health, Lifestyle, Nutrition, Uncategorized

I must admit, when I was in college studying Kinesiology (exercise science), I really didn’t pay too much attention to the disease we are going to learn more about today.  Today, it is now one of the most deadly diseases in this country and is costing America $245 BILLION each year. What am I talking about and how can you prevent it from effecting your health?

Click this link to learn more >>> http://bit.ly/1poU4d5

Maybe it is because this disease has skyrocketed over the past decade or maybe it is because the Fit Moms Transformation Center has become known for specializing in creating weight loss programs for people who have 50-150 lbs to lose…whatever the case may be, I am seeing more of this disease than I ever have before.

The good news is this disease is preventable and even reversible with proper exercise and nutrition.

Click here to discover how to avoid this disease or stop it in its tracks >>> http://bit.ly/1poU4d5

If you are in the Madison area, our #1 weight loss program kicks off a new 12 week session one week from now. Click here to learn about Killer Kurves and to see if you qualify for this program.

Just think, come January 1st you could be 20-30 lbs lighter, crave less sugar, be in clothing that’s 2-3 sizes smaller, have more energy and confidence – all before making those New Years resolutions! ->-> Click here to join now <-<

 

21 Day Clean Eating and Exercise Challenge… You in?

By | 21 Day Challenge, Mindset, Moms, Mothers, Nutrition, Uncategorized

Summer is winding down fast and school and a more predictable schedule are about to begin. This summer, more then any other summer I can remember, I have been hearing excuses of why it is harder to stay fit and lean. Parties, vacations, erratic kids’ schedules, cookouts… the list goes on and on. But in the end, they are all excuses, because I also have many clients (who are just as busy as the rest of us) who do make it a priority and who have lost massive amounts of weight this summer.

The Fit Moms For Life staff has created an exciting 21 Day Clean Eating and Exercise Challenge that I hope will be a not-so-gentle kick in the butt that you and I need (I am doing this right alongside you).

Will it be hard? ABSOLUTELY.

The beauty of this challenge is that anyone in the world can participate for free. I am making it available for everyone… the rules, the tests, and the daily challenges. If someone wants to attend our workouts, or use our specific fat-burning eating plans that go along with the challenge, they can pay a nominal fee. (If you are an existing local client, you will get access to this information for free. We will send a link to our private members’ area for this challenge later this week.)

The Challenge officially starts Monday Sept 8th. There will be a kickoff party (if you can make it to Madison) the night before, on Sunday Sept. 7th, at 6:00 pm at the Transformation Center.

->-> Click here to get all the details of the challenge <-<-

I have structured the challenge in a way that the more people that can do this the better. This is because it isn’t a competition against each other, but rather a collaborative supportive challenge, in which the more people that do it together, the easier it becomes.

In short here are the “rules” of the 21 days:

  • No soda21 Day Challenge
  • No soy
  • No coffee
  • No alcohol
  • No fast food
  • 96 ounces of water/day (3 quarts)
  • 6 or more servings of vegetables each day
  • No fake sugars like sucralose and aspartame
  • Write down 3 things you are thankful for each day
  • Get 7 or more hours of sleep/night (or an additional nap)
  • Complete 3-exercise pre and post-test (video included)
  • No processed vegetable oils (canola, soybean, corn, palm)
  • Participate in fun daily challenges like “do 100 squats today.”
  • No food that has the word “enriched” in the first 3 three ingredients
  • No fruit juice or other calorie filled drinks (unsweetened teas are ok)
  • Exercise at least 14X (20 min/session and 8 weight session minimum)
  • No processed corn products (high fructose corn syrup, corn syrup, etc)

For most reading this, there will be a couple of the “rules” that make you grouchy or even a little angry. That is ok, it is only 21 days! If you do live in the local Madison area, I have only 20 spots available for non-clients to join the in-person challenge at the crazy low rate of 2 payments of $35.

Click here to learn more and to sign up

We also have a “digital” plan that you can sign up for too.

Click here to learn more and to sign up

In a couple days I will be sharing with you our daily challenge calendar and the 3 pre- and post-challenge fitness test exercises you will be doing.

I have given a similar challenge to a small group of clients in the past, and based on their results, I can say that many of you will lose 6-12 lbs in just 21 days. It is almost like a cleanse, without all of the potential side effects. We are cleansing the body of most toxins and breaking the body of unhealthy cravings.

How much balance & flexibility do you have? Take this test!

By | Behavior Change, Fit and Fabulous Over 55, Health, Nutrition, Transformation Center, Transformations, Uncategorized

Do you struggle with balance or flexibility?

No matter what your age, you may struggle with this, but as a person ages, balance, flexibility, bone density, and strength are four things that naturally decrease, unless you do something to counteract this decline.

Today, I would like to cover the topics of balance and flexibility and show you a few simple tests you can do to see where your balance and flexibility ranges are.

In this short video I invite you to take your own balance and flexibility tests…

Stork: Poor (0-10 sec), Average (10-40 sec), Great (41 plus sec)

Single Leg Deadlift: Poor (0-5), Average (6-15), Great (16 plus)

Quad Stretch: Poor (Can’t grab foot), Average (Grab foot butt heel doesn’t touch butt), Great (Heel can touch butt)

Trunk Rotation: Poor (Noon-2:30), Average (2:30-4:00), Great (4:00 or greater)

Squat Test: Poor (Above parallel), Average (Parallel), Great (Below parallel)

Once you complete these 5 simple tests you will have a good idea of where you stand (or fall over). That was my attempt at a joke.=)

Stay tuned for next blog post I will provide you with some exercises and stretches you can do to improve these important balance and flexibility tests.

We recently launched Fit and Fabulous Over 55 in Madison. These specialized small groups will be 45 minute sessions and will focus on balance, flexibility, strength, and fat loss. We will provide you with an eating plan and nutritional coaching designed for post menopausal women that will give you more energy, more strength, and help you keep up with your grand kids (current or future)!

Spaces will be very limited so to get more information and be the first in line ->-> CLICK HERE <-<- to fill out a short application and our FM4L team member Anita will follow up personally with you. Click here to let us know you are interested in our new Fit and Fabulous Over 55 program!

If you don’t live near Madison and are looking for a joint friendly or 50 year old + workout, my Boomin Bodies DVDs are a great option! The DVDs contain two, short total body workouts that are extremely joint friendly.

 

9 Ingredients On a Label Which You Should Never Consume

By | Behavior Change, Health, Healthy Snacks, Kids nutrition, Nutrition, Uncategorized

The grocery store is an interesting modern day spectacle. Over 30,000 individual items vying for our hard earned dollars. When making our grocery buying decisions some are very obvious… apple vs a candy bar for example. But there is so much we don’t know about when it comes to the food we eat. When I take groups on grocery tours, I devote part of the tour to talking about food labels, and in particular, the ingredients on the food label.

I want to keep things very basic, so here are 9 ingredients you do NOT want to see on a food label in your home. If you see any of the below ingredients on a food label – just put back on the grocery store shelf-do NOT bring it into your home!

  1. 1 Eat rgith“Enriched” anything (usually comes in the form of wheat)
  2. High fructose corn syrup
  3. Monosodium glutamate (MSG)
  4. Artificial flavors
  5. Artificial colors
  6. Sucralose (Splenda)
  7. Aspartame (another fake sugar)
  8. Hydrogenated anything
  9. Soy (estrogenic and very processed)

If you can avoid consuming the above list of ingredients, you will most likely lose weight, have more energy, experience less bloating, and add years onto your life. Next time you are at the grocery store, spend a few extra minutes looking at the food labels-your health depends on it!

If you are in Madison, I am holding 6 grocery store tours next week on the east and west sides of Madison. This is probably the most effective one hour of education you can receive when it comes to losing weight, feeling better and being healthier! For a small $25 investment, which includes an invite to bring a spouse along for free, you can discover the truth about what we are buying and eating from our grocery stores.

Click here to check out the times and reserve your spot

If you haven’t watched Food Inc, I encourage you to watch it with your whole family. It is very well done and is sure to spark some great family discussions.

Avoid This One Thing If You Want To Live Longer (and lose more weight)

By | Behavior Change, Cardio Workouts, Fit Moms for Life Six Week Challenge, Health, In-home workouts, Uncategorized

More than any other time in history, we humans spend a lot of time sitting.

  • We sit when we drive.
  • We sit when we work.
  • We sit when we watch TV, surf the web, and text or play games on our phones.

Numerous studies have come out recently that have found excessive sitting has become a risk factor for heart disease, obesity, diabetes, etc.

About 4 years ago, I noticed a big shift in my own life and health when my work schedule changed. I went from training clients about 40 hours a week and spending about 20 hours sitting in front of the computer, to where I am now – training clients about 18 hours a week and 40 hours on my butt in front of a computer.  With this change in schedule and increased sitting time, I gained weight without changing my eating, and felt less energetic and much lazier-NOT how I want to feel or live my life!

So, what can we do about this sitting epidemic?  If you have a career that requires a lot of computer and sitting time-here are some ways you can alleviate all that sitting time:

it_photo_192409_521. Set a timer to alert you every hour and do 1 minute of exercise at your desk. This is one of the top tips I ask companies to implement when I am invited to speak at corporate lunch and learns and wellness programs. Even one minute on the hour can boost your mood, increase your alertness and metabolism, and improve your focus.

2. Find “relaxing” activities that don’t require sitting and staring at a screen. Playing sports, going for a bike ride or walk, or playing in the backyard with your kids are all great ways to relax and stay active.

3. Use an adjustable desk. An adjustable desk can easily transform from a seated workstation to standing workstation. I truly believe these desks will become very common within the next decade. Treadmill desks will likely increase in popularity as well, and hopefully variations of the treadmill desk will become more affordable in the near future.

As the seasons change and weather warms, let’s all try to sit less and move more and boost our chances of living longer, more energy filled lives!  Starting a short but intense exercise program is a great way to start sitting less. Click here to get started today.

 

This One Thing To Burn More Fat

By | Behavior Change, Fit Moms for Life Six Week Challenge, Health, Killer Kurves, Transformation Center, Uncategorized

I am an alumni of the UW Madison and of course I am a proud Badger basketball fan. Frank Kaminsky is the Badger’s center who became one of the most dominant players in all of college basketball this year. His first two years of college ball, though, Frank wasn’t especially impressive and he didn’t emerge as an elite player. What changed this year? Did his shooting skills improve? Was it an increase in speed and strength? All of these skills probably improved a bit, but there is one factor that was WAY more significant to Kaminsky’s enhanced performance than just physical talent…

Confidence.

Confidence can transform an average player into an incredible player and on the flip side, a skilled and talented player who is struggling with his/her confidence may be Confidence1stuck performing at an average level. Frank Kaminsky now believes that he is the best (or one of the best) on the court at all times and can take his man to the basket or pull back for a three pointer at anytime.

When you have confidence in your life, life just get easier. Fat loss becomes easier, eating healthy becomes easier, and finding a support group becomes easier. I have written in the past about my lack of confidence growing up and how I had to build it up over time. Building confidence is a process and doesn’t happen overnight. I would like to share 3 ways you can gain more confidence when it comes to increasing your health and fitness levels.

But before I do that, I was going through our Killer Kurves private FB page and read these three stories from our K2 program and even though the word “confidence isn’t used much, you can just feel that the words “ooze” confidence.

KK

#1 Create and appreciate little wins.

Did you skip the drive thru today and instead go home and made a quick dinner? Did you only hit the snooze one time today and still get up early for your workout?

These little changes are big wins! Be sure to recognize, celebrate and appreciate these changes. Recognizing these small, positive decisions can go a long way in building your confidence.

#2 Surround yourself with others who already have success in the area of life you are looking to improve or who are fully committed to the journey like you are.

Watching people around you achieve results, increases the chances that you believe those results are possible for you.

#3 Embrace and understand that failure is part of the process.

When you understand and accept that there will be moments when you will fail to make the right choices, you can reduce the time you spend beating yourself up and keep your confidence levels from diving.

Acknowledge those moments of failure, learn from them and use them to push you to the next level of success. Used this way, failure can help you build up your next layer of confidence.

Remember, building up confidence levels begins with small wins. Be sure to surround yourself with others who are making the impossible look possible and understand that the journey to a healthy lifestyle does not often look like a straight line, but more like a zig-zag – full of ups and downs.

The last piece of the confidence puzzle, that I am not going to talk about much about today, is knowledge and education. Having a well researched healthy lifestyle plan and an understanding of why this plan will work for you, can give you the confidence in your ability to reach your desired outcome.

If you feel confused or not as confident as you’d like to be regarding what to eat or how to exercise, I’d love help you increase your confidence in these areas! Please reach out and connect with me and my Transformation Center team.

If you don’t have a six week plan that you can implement right now to be leaner, more toned, and have more energy, I would like to invite you to join our FM4L 6 Week Challenge. For just over $2/day we can provide you an exercise, eating, and mindset plan to help you reach your goals.