Fat Loss And Fun Getting Ready For The Weekend

Happy Friday!

For a lot of people, the lack of structure on the weekend can be a challenge when it comes to staying on the fat loss track. Getting some exercise done, dealing food options, different timing, parties, eating out, etc. Restocking on the right groceries on Fridays is a huge help to me. Even if I’m not doing my usual shopping, I make sure I don’t run out of the little things that could easily turn into an excuse to skip a meal or eat poorly for my metabolism.  So, let’s make this a good reminder for all of us. Protein powder, protein bars, berries, egg whites, spinach, enough chicken/steak for at least 4 meals, and cocoa powder. This is my emergency list. I can stick to my plan if I have those handy.

Remember that planning is key all the time. So, today check your plans for the weekend. Plan on getting some rest! Are you going to be eating out? Did you choose which one will be your reward meal? Any parties that will be a challenge for your fat loss lifestyle? Are you fitting your exercise in the schedule?

So, first thing I try to do is to make sure I plan some sleeping time because in my case that’s a challenge. I always find something to do early in the morning, even if I don’t have my regular 5:30am client. But if I don’t have to, I’m getting into the habit of blocking my plans to stay in bed a little longer. Remember, lack of sleep puts a hold on your fat loss.

Pack your purses, pockets and bags with the right snacks. I work on Saturdays, so I know I start the day right with my usual egg white breakfast. I make sure I take my protein powder and protein bars in the bag. Pre-packed nuts and sometimes sugar free fruits are helpful too.

If eating out is on the schedule, I choose grilled meat (usually steak), vegetables (making sure I ask the server to leave out any butter or sugar – yes, sugar… more on that later), and pick between starches or dessert. If I like dessert at that place, that will be my starch. Same choice I make with the alcohol. Always water with lemon on the table no matter what.

But if eating out is my reward meal, I don’t worry about that. However, I DO make sure I get all the right meals throughout the day, all snacks included, such as the one approximately 2-3 hours prior to my rewards meal. I DO NOT leave extra space and cause extra hunger to have more room to stuff myself with the reward meal. If there is a party, I make sure that’s my reward meal selection. Love when the perfect timing happens.J

I try to get metabolic rest-based workouts at least in one of the two days. If I can’t make it to the right hours at the gym, I do it at home with dumbbells, using FitnessByTY videos or Metabolic Effect workouts.

Structure is not prison. It sets you free to enjoy other things without worrying about how to take the next step.

Have a beautiful weekend !

It's all about ME!

Today I spent the entire day attending the Metabolic Effect Nutrition Seminar, in Arlington, VA.

I was so excited that I bounced out of bed before my alarm went off at 4:45am (granted my usual wake up time is 4am). 



Yours truly :) and Dr. Jade Teta, one of the founders of Metabolic Effect

Wake Your Butt Up!

Do you know how strong or weak your butt muscles are?

This is a part of the body that always shows up in the fitness talk, not just for esthetics, but also for functionality. These two components have to meet to not only get you a good looking back side, but also to help you prevent injury, stay fit, have better movement control and become a stronger athlete. As one of the largest muscle groups in the human body, the glutes are involved in running, jumping, changing directions, golf swinging, throwing, etc.

Who actually stops to think about the real role of those muscles? Just stop and think, that’s smack in the middle of your body.  And then tell me, when you are sitting on your butt hours and hours a day, do you realize you are smashing one of the most important structural support segments of your body?

The Key to Unlock Your Body: Listen to Your Body, Open your Mind

This is my initial feedback since I've received my Trigger Point Performance Kit two weeks ago:

I started using it daily and teaching my clients how to use it. They are all pretty familiar with foam rolling, but after Cassidy Phillips blew my mind away speaking at the IDEA Conference this year, TP came along to blow my client’s minds away even more.

Jump back into the game - YES, ME TOO!!

For the past month or so, this subject came up in training sessions with at least 10 of my 20+ clients. Fantastic people that often put me in awe for their commitment with their lives, work, family and also, fitness life. People who have reached strong goals with fat loss, impressed the heck out of their families and friends. They look better, sleep better, feel better, stopped meds they had been taking for years, bought new clothes, celebrated, and now smile more often.

But something came across their new lifestyle