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Below is a common client/trainer conversation:

Client:  “I know exactly what to do so why am I still not in shape?”

Me:  “If you’re active and knowledgeable about health and fitness, you’re probably just missing one or two crucial pieces.”

Client: “But what?  I already workout a lot and eat well, and still have this layer of fat around my stomach. What do you think I should do?”

Me:  “If you are consistent, then the one thing you’re missing is being accountable.”

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Why do Women Over-50 Struggle to Lose Fat?

Why do Women Over-50 Struggle to Lose Fat?

If you answered “hormones not calories” . . . You would be correct!

Hormones rule fat burning & storage. In fact, if hormones are not balanced you can store fat even with a calorie deficit.

Working with hormones requires:

  • A focus on food type and timing of consumption.
  • Matching symptoms and signs of imbalance with the hormone responsible.

What’s the connection between stress, sleep, and fat weight?

I know you’ve heard about cortisol before and how it can get in the way of results.  As well as some fat storage in the belly.

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Impulse Eating Your Thing?

Do you struggle like most people with impulse eating?

It’s happened to all of us.  You know the feeling – you are:

  • away from home running errands.
  • out late because you had to stay at work longer.
  • hungry. Not just a little hungry though.

Bottom line:  You have to eat.  Now!

It is a tough situation, and like I said, we’ve all been there.  Sometimes you really do have to eat ‘right now.’  But over time, these eating emergencies add up and significantly impact your health and fitness achievement.

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Fitolution – No Equipment. No Problem. Sprinter Pulls.

With the crazy weather lately we have to keep reminding ourselves that it’s Spring not Winter.  In fact, only 5 more weeks until Memorial Day cookouts, beach outings, and/or picnics.

Are you ready to have some fun?  If you haven’t been working consistently on your fitness and health, your body may be struggling. It’s time to change that.

Before you even start, decide:

  1. When and how you will get your exercise.  Bootcamp?  Running in the mornings?  Strength training?  Treadmill at the gym after work?
  2. What foods you will eat and how you will ensure that you have access to those foods?  Do you have a small cooler that you can take along with you? What will your breakfasts consist of?  How much caffeine will you allow yourself?
  3. How you will arrange your schedule so that you get at least 7 hours of sleep each night? Do you need to get the kids in bed sooner or prepare your lunches on the weekends to save time in the morning?
  4. Grab yourself an accountability partner.  Your success depends on it.  Getting fit is not easy.  If it were, more people would be doing it and we would not have our current epidemic of obesity.  Ensure you succeed, get some support from a friend or a personal trainer.

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Fitolution – How could you not love the inchworm?

How’s it going?  Enjoying some good positive results?  Great job!  Keep it up.

EXERCISE:  

Inchworm

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1

Starting Position:  From a standing position with your feet together or slightly apart, stiffen (“brace”) your abdominal muscles to stabilize your spine.

Step 2

Gently exhale and bend forward from your hips (“hip hinging”), keeping your knees extended (but not locked), and extend your arms in front of your body while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body.  Maintaining a flat spine and a soft bend in your knees during this movement is acceptable.

Step 3

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Fitolution – Willy Wonka, Lunges and Arm Drivers

Are you still hanging with us during this Fitolution?  Then you’re enjoying some good positive things i.e. more energy, better moods, better sleep, weight loss . .  If not, start now.

EXERCISE:  

Glute Activation Lunges

TARGETED BODY PARTS:

Abs, Butt/Hips, Legs/Thighs

Instructions –

Step 1
Starting Position: Stand with your feet together and your arms raised in front to shoulder height, with your elbows fully extended. Depress and retract your scapulae (pull your shoulders down and back) without arching your low back, and “brace” (engage your abdominal/core muscles) to stiffen your spine.

Step 2
From the same starting position, step out sideways with the right foot (both feet remain pointed forward) to the 3 o’clock position. Once the foot is firmly placed on the floor, begin to bend at the hips, pushing them backwards while simultaneously shifting your weight over that same foot. Continue shifting your weight until your tibia (shinbone) is vertical to the floor and your knee is aligned directly over the second toe of that foot. Your left leg should be near, or at full extension while keeping the right foot flat. The heels of both feet should stay flat on the floor.

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Fitolution – Got ideas? HIIT

This initially was typed re: Throwback Thursday, which is always a good time to show off 80’s big hair.


Don’t laugh.  I have a feeling that’ll also come back in style some day.  The Flash Dance tops were popular around Christmas and some version of the leg warmer before that.  Just hopefully not the tight polyester pants.  I know I loved mine but eeeewwwww what were we thinking? 

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Fitolution – What do the Bulgarian split squat and the Fitolution have in common?

EXERCISE:  

What do the Bulgarian split squat and the Fitolution have in common? The Bulgarian split squat is an exercise.  Exercise, health, mindset and nutrition are all part of the Fitolution.

TARGETED BODY PARTS:

Hips and Butt

Instructions –

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. Keep the back straight while lowering the left knee towards the floor. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

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Fitolution – cardio, cardio, cardio

Cardio, cardio, cardio . . . If I had a nickel for every time a client mentioned cardio and weight loss in the same sentence . . . I’d be a rich woman.

Yes, cardio is important but nutrition is key when it comes to health and weight loss.

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FIT-o-lution

As promised, here’s the second Fitolution make-up day.

EXERCISE:  

Saturdays are cardio days so stick to your cardio routine. Make sure it’s at least 30 minutes.  How about a trail run?

BONUS:

Push-up with single-leg raise

Targeted body parts – Arms, Butt/Hips, Chest, Full Body/Integrated, Shoulders

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