lose weight

Posted on May 9, 2016 March 7, 2017

How to Overcome a Weight Loss Plateau

How To Overcome a Weight Loss Plateau
Are you constantly exercising, dieting, and still can’t get past your weight loss plateau?!

Here are some tips on how to manage this:

1. Weight gain does not mean fat gain. Assess the food you are eating because calories are not always the cause of weight gain. Sometimes bloating can come from too much sodium, or being a bit constipated or backed up. If you eat more whole foods and less processed foods, you can reduce your sodium intake and increase fiber intake to flush out the added weight rather quickly.

2. Nutrients you are getting – are you missing something from your diet? take multivitamin or supplement if you are lacking.

3. How much water do you drink? If you are dehydrated you can easily overeat or your body will hold more sodium, again creating a bloated unhappy feeling with potential weight gain. Cleansing can help get rid of toxins, so drink your water at every meal and consider a 3-day Shakeology Cleanse or Thisilyn Cleanse. (I have had positive results with both of these, but no I do not sell them).

4. Take multiple measurements – body fat %, circumference measurements, and the scale. Don’t always rely on one number because you could making improvements in one place and not another! The scale is sometimes a false reading of your true progress and can make you think you are getting fat when you are actually losing fat, holding water and/or building muscle.

5. How hard are you working? Increase the intensity of your workouts to burn fat faster, such as high intensity interval training or HIIT workouts. Lifting heavier weights can also increase your metabolism for up to 36 hours. Walking or jogging for an hour can be a waste of time if you aren’t burning fat. If you want to know why click here.

Written by Kelly Gibson on November 30, 2012

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Comment with how you plan to fight through your next weight loss plateau!

Posted on July 28, 2014 March 8, 2017

What Supplements Should I Take to Lose Weight?

I am a Certified Nutrition Coach in Tempe Arizona and I get this question all the time. In fact, I’ve had clients come to me saying that they specifically sought me out because every other Personal Trainer recommends supplements that they do not care to take, and tries to push product and meat-based diets on them. Luckily, as a Personal Trainer who runs my own business, I have chosen to NOT sell supplements for my own benefit. Instead, I promote good healthy products found at the grocery store that don’t make me a dime; the results sell themselves! Ask what supplements should I take to lose weight?

Simply put, supplements are not the (only) answer to your weight problems; 99% of the time, they are gimmicks and not necessary. And a lot of the time, nutrient-based supplements are taken without need. For example, drinking a protein shake when 35% of your calories already contain protein from food. If there is not a defined problem that yields a need for supplements, you probably should not be taking supplements. For example, if you have a known or suspected deficiency that cannot be treated with food, a supplement would be beneficial. If you are taking Garcinia Cambogia supplements because Dr Oz recommends it this week, you might be using supplements as a “diet pill”.

*Which supplements are really necessary? Only supplement as needed.*

There are certainly times where adding supplements and foods to your diet can actually help trigger weight loss, but not usually. If you want to achieve long-term health where you don’t have to try a new supplement every month, it’s time you start working on your nutrition. Specifically, I recommend a whole foods plant-based diet, because you get all the nutrients you need from natural plant-based foods – not from pills. Of course, if you don’t have access to certain nutrients such as sufficient sunlight, you might need to supplement with a Vitamin D tablet daily. Check www.cronometer.com to log your food for a few days to see what nutrients you might be missing from your diet. If you can’t get enough omega 3 fatty acids, for example, you might want to try adding a whole food source of omega 3s (like chia seeds) or consider a daily omega 3 supplement.

For more information on how you could benefit from supplementing or choosing a whole foods plant based diet, get ahold of your Tempe Personal Trainer (Kelly Athletics) who can help you plan a proper diet. I offer online skype and in-studio Nutrition Coaching. Stop falling for the marketing schemes and get healthy with me!

If you’re still wondering “What Supplements Should I Take to Lose Weight?”, try Nutrition Coaching with Kelly Athletics to find out!

Written by Kelly Gibson on Aug 25, 2014

Posted on February 25, 2013 March 9, 2017

Staying Fit Beyond February

by: Christie Bartlett, Guest Writer

Keeping up with a fitness and healthy eating routine while keeping a busy lifestyle is definitely hectic. Even if you have fallen off the wagon with your fitness plan, it is never too late to jump back on. If you are like me, a working mom with two kids, you understand how little time there is left for staying fit. To help you utilize the spare time you have for continuing your fitness and nutritional plan, consider the following tips:

side of veggeis

1. Keep fresh fruit within sight on the countertop or kitchen table and hide sweets, or just don’t buy them at all! Seeing healthy food is a good reminder that you can make a healthy choice when you are craving snacks. Also, keep fresh veggies cut in airtight containers in the fridge for another healthy, quick snack.

2. Make a 12-week fitness and nutritional goal and track your progress week-to-week to staying fit beyond February. It is much more motivational when you actually see yourself making progress! Break this 12-week goal down into 12 weekly goals that include a reward for meeting each goal. For example, if your fitness goal is to increase the intensity of your workout and your nutritional goal is to only eat dessert twice that week, reward yourself with a new book or movie that you have been wanting. It’s the little things that make us happy when we are pushing ourselves very hard.

3. When making plans, plan your fitness and nutritional goals for the week and not just on a day-to-day basis. This way you are not scrounging for a plan when time doesn’t permit for those emergency moments such as “Mom, I’m hungry!” or the baby-needs-a -diaper-change, right when you were ready to plan today’s fitness program or nutritional menu. Use break time at work to create your weekly plan or ask for some help with the kids for half an hour to get your plan laid out.

4. Keepin’ it Cool: If possible, make meals that you can freeze. Having premade meals that you only have to pop in the microwave or stick in a preheated oven will save a lot of meal preparation time throughout the week. It is best to prepare multiple freezer meals at a time, which ultimately makes clean up a onetime event instead of several by preparing separate meals all week. Staying fit can be a little easier with pre-planned meals.

5. Try to work out early in the morning before the kids wake up, or in some cases, after the kids go to bed. It can be stressful having the kids interrupt your workout.

workout

For the original post, go here: Staying Fit Beyond February PDF

Join the Vegan Challenge to make sure you are Staying Fit beyond February! It makes all 5 of these tips perfectly easy to follow!

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