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Sacrifice – Week 6

imagesWe’re on the home stretch now! It’s time to start thinking about what else we can cut from our diet to lose those last pesky pounds. This one can be a bit tough but the payoff will be grand and you’ll spend your summer with a glorious toned body. It’s time to cut out the alcohol. Yep, that’s right, no more beer, wine or cocktails. Remind yourself that this is a short duration and that the rewards will be great. If you must, you can have a glass of red wine if a social or business occassion calls for it. A glass of bubbly Perrier with a squeeze of lime looks an awful lot like a vodka tonic if you want to feel like you’re fitting in. At this point if you are still consuming the quantity of water you are supposed to be you shouldn’t feel any need for that evening drink.

This is also a good time to try some sunless tanning lotion. Best results come when you use a body scrub or loofah in the shower before applying the lotion. Try adding regular moisturizer on top to keep the coverage even and wash your hands with soap after you’ve covered half your body then again when you are finished to help keep your hands from turning orange. A little color on your skin will help hide the uneveness of color on your body as well as it always makes you look a little thinner. This is also a great time to up your cardio output. Consider taking a cardio class right after a regular BarreFitness class or add a long run or bike ride into your weekend schedule.

Keep up the great work and stay focused on those summer goals.


Halfway Thru – Week 5

We’re halfway thru our challenge. How is everyone doing? Have you been keeping up on your water intake? With all the white, especially salt and sugar out of your diet and the increase in water you should be feeling pretty good about now. This is a good week to pamper yourself. We are going to focus on the amount of sleep you are getting. Start adding this to your log, both the time you wake and close your eyes but also your total hours for the night and any naps you are lucky enough to grab. Sleep is a very important part of your weight maintenance and management program. Lack of sleep not only makes us crave unhealthy foods but increases cortisol production in the body which leads to fat storage, especially around the mid section.

Here are some helpful sleep tips:

– Give yourself a little protein snack within the hour before bed (yogury with bananas, protein shake, or ┬ácereal with fruit). The protein helps you sleep as well as helps build lean muscle throughout the night.
– No alcohol at night. Alcohol interupts sleep during the night.
– No tv or internet in the hour before bed. Research shows electronics stimulate the brain and make it difficult to fall asleep (hard for me to believe based on all the movies I fall asleep to).
– While you brush your teeth tell yourself happy, healthy thoughts like how good you feel eating healthy foods or how proud you are of yourself for taking on this challenge and being strong. Positive energy will push all the work and stressful thoughts out of your mind to free you for restful sleep.

This is also a great week to get a massage or maybe even a wrap. With the toxins pushing out of your body this is a great time to tighten the body and skin with outside efforts. I love Savvi Skin Spa on Monterey or French Touch Parisian Skincare Salon on Nippomo across from the Children’s Museum. Check them out and treat yourself to extra sleep and pampering.

This is the week to get back on the scale at the studio. Julia is out of town but your chart is at the front desk as well as the scale. Get a weight check and we can do inches next week.

As heard in class this morning, “Don’t make decisions on how you feel now, make decisions for what you want in the future.” This wise sage also said “Your muscles need determination to change.” So keep working hard, persevere and let’s all win together.


No White – Week 4

no_whiteThe week has come to begin to lay down the law. This is when we start getting serious. We’ve been slowly building up to this and if you have truly been following the guidelines from the 3 weeks this week will not feel too harsh. But this is a crucial week. You will now be taking everything “white” out of your diet: sugar, salt, bread, rice, pasta, mayonaise, butter, ice cream, milk, even yogurt. It’s actually easier than you think and will really make you mindful about what you are putting into your diet. The more you miss the above, the more of it you actually had in your diet before. If you heed the above, you will see some drastic results. Make sure to keep your water intake up and adding lots of fresh fruit and vegies along with lean meats. Use spices to add flavor and reach for fresh fruit when you are craving sweets. There is also reseach out there that shows what you start your day with is linked to what you crave throughout the day. So make yourself a big, healthy, high protein breakfast to get you going. Think about eggs, avocado, fruit, even some leftover steak or chicken from dinner will go a long way in keeping your blood sugar level throughout the day. Also make sure to keep eating small meals all day long to maintain your blood sugar.

Enjoy!


Clean, Set, Log – Week 3

It’s time to get serious. We are two weeks into our Beach Body challenge and so far our focus has been on purifying our bodies. Besides frequent trips to the bathroom, are you feeling better, more energetic? Begining this week we tighten the strings. It’s time to really focus on our true motives and goals.

Clean

* Clean out the pantry. We all have families but our goal to a healthier body will be healthier for the whole family. Get rid of ALL processed foods, all sugary treats or anything that has been pre-sweeten, cookies, crackers, ice cream, etc. It’s time to focus on eating foods as they come into the world, meaning fresh fruits, vegies and natural meats. Remove what tempts you and reach towards fresh, natural and preferably organic foods. Think about it being temporary but work to make this a life long focus.

Set

* Set your goals and put them in writing. What is it that you hope to accomplish over these 8 weeks? What does “beach body” mean to you? How do you hope to feel at the end of this challenge? Your goals and motivation will help you “set” your workout schedule. If you are trying to maintain what you have, then working out twice per week will keep you there. If you’d like to make changes to your body, then think about adding additional workouts. If your goals are lofty then you’re workout schedule needs to be lofty. We suggest 6 workouts per week, 2-3 toning workouts, at least 2 cardio workouts and 1 day per week that is “fun fitness”. Think about getting a game of volleyball in, hiking one of the “sisters” or playing a game of frisbee.

Log

* It’s time to record EVERYTHING. Get yourself a simple notebook or a great smart phone app and record every sip of water, every bite of food and schedule your workouts in. Record your sleep as well, as rest is an important part of your health and fitness. Stop by the front desk before or after your next class to get your original numbers too as you should know what those are and use them to motivate you forward.

This week is harder but not impossible. Focus on the end results and know that this is short term at the least with the hope that the results will motivate a permanent change.


8 Weeks to Your New Beach Body – Week 2

imgresThis week we will focus on what we need to start eating more of. We are not going to take anything out of your diet…for now, but focus on eating more of the following:

– Leafy Greens and Cruciferous Veggies (broccoli, cauliflower, bok choy, kale, brussel sprouts, cabbage, radish and arugula): full of phytochemicals, fiber, vitamins and nutrients.

– Berries: the antioxidants in berries fight free radicals and oxidative stress.

– Coconut Oil and Cocount Milk: increases metabolism, reduces hunger and used as a quick fuel source from the liver.

– Apple Cider vinegar: helps to detox the body and increase energy

– Lemon Water: helps clease and detox the body, increase energy, aids digestion and reduces hunger cravings

– Cold Water Fish (tuna, salmon, mackeral, sardines): good source of vitamin D and Omega 3 fatty acids, helps to build stronger bones and fight hunger

– Plant Based Protein (nuts and legumes): helps build and sustain muscle, alkaline-forming and rich in antioxidants

– Chicken (free-range, organic and antibiotic free): a good source of protein

– Teas (green, peppermint, white, yerba mate and oolong): Increases metabolism and satiety, reducing hunger and reving the fuel burning engine.

Build your shopping list and meal plan around these key ingredients and you’ll not only begin to see pounds disappear but detoxify your body in the process. Choose organic as much as possible. Make sure to keep drinking your water as in our first week.


8 Weeks to Your New Beach Body – Week 1

“Change your mind, change your body.” Once you make the decison to make a change; for better health, a better body, a smarter lifestyle, your body will come. It starts with the way we think. We are going to focus on making a change and making them subtle so that they are not too challenging and all do-able. We want you to work towards, or for something but we want these to be baby steps on your way to a new way of thinking.

How it works. Each week we will be posting a new focus for your body transformation; some easy, some hard and some even fun. The goal is to focus on the one little change and your reasons for making the effort. You need to have a “why” or it just won’t happen. You can’t just say you want a new beach body and think it’s magically going to happen but you will find out that if you have good reason, and are motivated to do the work, and take small, do-able steps, the results will come.

We have “change your mind, change your body” magnets at the studio that you are free to take home and post where you need to to keep you on your focused path.

Make sure to contact Julia to get measured and weighed and addded to the challenge board. We have lots of prizes that can be won for those that participate so make sure you get involved.

Week 1: Water! Yep, water. Most of us think we drink enough but really don’t. For every cup of coffee in the morning, ice tea at lunch, wine at night, cocktail with friends or even glass of juice you have in a day, you are taking away from the much needed water that needs to get into your system. This is going to be one of your easiest changes but it does require action. First, you need to buy two 1.5 – 2 litre bottles of water. These are your measuring cups. It really should be 2 litres but for many this is very hard. Think of these as your mini daily goals. Watch the water disappear as you go through your day. ┬áMake sure to carry one with you in the car and at your desk. You need to consume both bottles each day from the time you wake up to the time you go to bed. You will find that if you work out, this is much easier. Drink some water before your coffee and then drink it all day long, before you are thirsty. That’s all you need to know. We’ll share more this week about the amazing benefits of water but for now you just need to drink.

Cheers!

Water


I feel extremely comfortable and welcomed every time I come to a class, and leave feeling the best I have all day. I would 100 % recommend this experience to anyone and everyone looking to better themselves both physically and mentally. Im so glad I was introduced to Assets!
Savannah C.