Fred’s Success!
Success Story! Today, I am going to keep it short and sweet by sharing what one of my friends (a client) had to say. I won’t lie, getting reviews like this makes me smile. I love meeting people where they are at and helping them remove the jiggle from their middle. Everybody is different and that is why I customize each nutritional and workout plan based on just them. With that said, check out what Fred had to say about his experience at Just You Fitness Winston-Salem: When I came to Kellen, I was relatively active, coaching soccer twice a year for a...
Food, Is It Good or Evil? Are You Focused On Emotions Or Actions?
Trick question, food is amoral, it isn’t good or evil. Nothing that you consume is good or evil. You will not forfeit your soul if you eat X or if you eat Y (Vegans may disagree). You should not have a “morality” mindset with food or even fat-loss. When you think this way, you are letting your emotions drive you and emotions can be very fickle. The proper mindset instead focuses on actions, not emotions. Actions are controlled by you, and you can perform actions, regardless of how you feel. Having an action mindset is looking at your food journal (Assumptive, I...
Impulse Eating and How to Prepare a “Food First Aid Kit!”
Impulse Eating and How to Prepare a “Food First Aid Kit! Yesterday, I talked about Impulse eating and three habits you can practice to overcome the “Impulse” Beast. The last habit, habit 3 is Prepare. You have to be prepared for when the time Beast strikes, if not you are doomed to cave in, into the temptation. As promised, Here are some tips to help you set up your food kit for ease and speed. Small cooler. Purchase a small cooler that will hold an ice pack and several other things. Keep this in your kitchen so you can grab it...
Do You Suffer From Impulse Eating?
Do You Suffer From Impulse Eating? I know I have! It’s happened to all of us, assuming you are human. Do this sound like you? You are away from home running errands. You are late because you had to stay at work. Regardless, just like that, you realize that you are hungry. Ok, not just hungry, but starving! You have been so busy you haven’t eaten for hours, your head is starting to throb, and you can’t even think straight. Bottom line: you have to eat. Now! As you “look” over your options, you realize that getting something to eat that is even remotely...
Rise & Shine Breakfast Challenge plus this week’s Top Posts!
Breakfast Challenge Are you one of the 12% that don’t eat breakfast or one of the more than 50% of people who skip it at least once a week!? I cannot relate to this issue at all personally. I love breakfast. However, I get it. You want to sleep in, you don’t have time, etc. During the weekdays when I train clients early in the AM and my alarm goes off at 5:00am I don’t want to spend a ton of time making breakfast either. So I plan ahead (Habit 1). I make a protein shake the night before. That way...
A Tip and a Home Workout!
A Tip and a Home Workout! The week is finished! Or is it? A Tip About This Week’s Challenge. Nut milk can be used for much more than smoothies and drinks. You can use it to prepare creamy vegetables, as a base for soups, and even to cook rice! Many people use almond milk and avocado to make delicious chocolate puddings. How are you going to use your nut milks other than smoothies this week!? Home Workout Warm-up and cool down for 5-10 minutes each 400 meter run, then: Increase Reps by 2 for 5 Rounds 5 Thrusters 5 Decline Push Ups 5 Burpee Tuck Jumps 5...
Fat Is Like A Stray Dog
Fat is like a stray dog! It’s Friday! Congrats, you survived another week and I hope you are just a little bit leaner than you were before the start. Have you ever had a stray dog that just wouldn’t go away? I remember when I was about 12, we lived in Brazil and we had this stray dog that would not go away. I love dogs, I think they are awesome, and I felt bad for this one. So did I do? I fed it. Do you think the dog left? No, it didn’t, because it was getting food. The same is...
Cardio and “skinny fat” syndrome
Avoid the “skinny fat” syndrome One more reason, you need to focus on strength training to lose the jiggle in your middle. The danger of focusing on cardio or aerobic exercise to the exclusion of strength training is becoming what is known as “skinny fat.” Skinny fat is a condition in which a person appears thin on the outside, but inside they are unhealthy and at risk for illness. One of the largest populations that stereotypically fall under this category are models, especially from the late 80's and 90's. This is the real danger and I see it a lot....
Why aerobic exercise is not enough!
Why aerobic exercise is not enough “But,” the question goes, “Can’t I just go for a run and build muscle? I’m using muscles when I run!” The answer is NO! Running or other aerobic exercise is not a replacement for strength training. They are different exercises and provide different benefits. Aerobic exercise does not deliver the needed stress to your bones, muscles and tendons...
Don’t Stop Strength Training IF YOU Want to Lose Weight!
Don’t Stop Strength Training IF You Want to Lose Weight! It’s spring right?! Now that the weather is nice, not too cold, not too hot, but just right, you may be tempted to forgo your strength training and head outdoors for some aerobic exercise in the fresh air. USER BEWARE! If you quit your strength training, you will be giving up more than you bargained for. So, why should you strength train? Strength training is critical for true fat-loss. Without it, your muscles will slowly go away (atrophy). No biggy you think. Wrong, if you aren’t building muscle, you are likely...