Janet S. - Groveland
I REALLY DISLIKE GYMS!!!, including exercise classes. I never felt comfortable in using the equipment and was very self-conscious in the classes if I couldn't keep up. Melanie Roofe is the perfect trainer for me! I am very comfortable training in her home gym, and there is no need to worry about what I look like or how much I sweat. She will guide me through all the machines making sure I am using them correctly, and she knows exactly how hard to push me every single session! Exercise has always been a negative experience for me, and now I actually LOOK FORWARD to my workout with Melanie! I highly reccommend her!
Janet S. - Groveland
If your goal is weight loss (along with getting stronger and toning up your body): As a fat-loss strategy, you should do your cardio work AFTER your weight/strength training, not before. Weight/strength training is about improving the intensity of the stimulus to your muscles...for hypertrophy (muscle growth to tighten and tone and gain muscle definition - which is what most women want!) , and you can't do that if your exhausted from high intensity cardio training. You would be breaking down the muscle, not building it. If your muscles are fatigued (from weights) but you overall are not exhausted, you can still work hard, elevate your heart rate and burn a ton of calories! Which, translates to faster, efficient fat loss, not muscle loss! Happy Memorial Day!!!!
Took me 5 months to reach this goal of 1 hour cardio session on my elliptical & over 514 calories...7800 steps. ..with all the pain in my back & feet...not bad for an old chick who has herniated discs in her low back, spinal stenosis, degenerative arthritis throughout her spine, plantar fasciitis both feet, pinched nerve in her shoulder blade, & benign bone tumor on her T3....I'm making a comback!! WHAT'S YOUR EXCUSE??!just GO DO IT!
KICK IT OR PICK IT? NUTRITION QUIZ!!!Can you spot the healthier choice in these common food comparisons? The answers here may surprise you.
Turkey burger vs. Sirloin burger
Better choice: Sirloin burger
Why? : Turkey burgers, especially sold at restaurants - are often made with dark turkey meat and skin, making them far from low-fat. A better choice would be a sirloin burger made from 90% or leaner ground beef that provides 20 grams of protein. Just be smart when it comes to toppers - cheese and sauces stack on the fat and sodium.
Pretzels vs. Almonds
Better choice: Almonds
Why?: True, pretzels have gained popularity as a virtually fat free snack, but almonds provide the protein, fiber and the good mono-unsaturated fats that will help you feeling fuller longer. Plus, salty, high carb pretzels often leave you feeling more hungry and thirsty.
1/2 cup of regular full fat ice cream vs 3 scoops of sorbet
Better choice: 1/2 cup of ice cream!
Why?: Beat a sweet craving by choosing a sensible serving size of ice cream. Sorbets often contain twice the sugar as ice cream without any of the calcium & protein ice cream provides. Yay!
Lose the "All or Nothing" attitude about working out & eating clean...it sets you up for failure....not success!
One thing I have learned in life is.....it isn't only just BLACK and WHITE, GOOD or BAD, ALL or NOTHING. As a health & fitness professional for over 18 years, I am here to teach you that there IS a MIDDLE GROUND (aka Moderation!) that we must learn to accept, and strive to reach. No one has perfect days or weeks when it comes to weight loss and getting more fit. Everyone slips at times...its life. And life can get in the way of the most determined person. If you have a bad day eating or not working out, remember, every day you get a new chance to do damage control. What a lot of people do, is say "well, i had a bad day...ate too much, drank too much, i failed." So they continue this mind-set for the weekend. Then they say "well, i blew it this weekend" then it extends to a week, after week....believing that if you don't achieve 100% perfection every day, you might as well throw in the towel. This "all or nothing" extreme mind set sets you up for failure. Remember...ITS NOT ABOUT BEING PERFECT, ITS ABOUT MAKING A SLOW LIFESTYLE CHANGE! Just as life has its ups and downs and roller coasters....somewhere, we have to find BALANCE. Its the same with fitness and weight loss. If you have a bad day, weekend or week, get back up, dust yourself off, and FORGET it and MOVE ON!!!!! Every day you get a do over, every MEAL or workout you get a do over. Redemption is there for you everyday! USE IT! Doing this damage control and hitting the "reset" button in your mind is THE KEY TO LIFELONG FITNESS AND WEIGHT MANAGEMENT SUCCESS! CONSISTENCY AND MODERATION WILL ALWAYS WIN OVER THE ALL OR NOTHING ATTITUDE! So set yourself up for SUCCESS!!! One day at at time....and if you have a bad day...that is ALL IT IS!! Get back on the wagon the very next day and keep moving forward!
I'm a lovin life girl... a bit of a daredevil at times... I love my family and friends and my great clients! I learn a lot a long the way and I'd love to share what I learn with you. :-)
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