Fitness Goals | Juliet Deane

Luxuriate In Your Fat Loss Results

Monday, March 8th, 2010

No big shocker that when your trying to change your body composition aka get “toned” and tight while ditching the lunch lady arms, you have to find other ways to celebrate and luxuriate beyond food. Our culture, scratch that, MOST cultures surround good times with celebratory meals, sugary cakes and liquor. So. What now? What about you? Relax, as soon as your done pouting about not being a ringleader in the food festivities, you’ll come up with something better. Better for you both physically AND mentally. Finding other ways to feel like your treating yourself on a regular basis will be a pivotal tool in your long term results and most importantly-happiness with your lifestyle. So when the true celebrations roll around, you fitness has earned your the right to enjoy.

It could be a hobby, a simple everyday luxury like a cup of coffee and 10 minutes of silence, or whatever works for you. So I wanted to open this blog up for you to support each other with some great ideas to get through the initial or final stages of a nutrition program that is build for results and not always for comfort. I’ll share a couple of mine and I hope to get some more great ideas from all of you. Coffee with friends

Take a relaxing, hot shower (a great escape I turn to time to time to unwind) Always feels like a fresh start

Playtime with the pup. He’s always silly and ready to go. Pets have a knack of loosening up even the tightest cranky pants

A hot cup of coffee or uniquely flavored tea. I take my time with it and choose flavors (sugar free for coffee) that appease whatever cravings I may have. Do one better and spend this chill time with some close friends and catch up. Talking about your life-the good, bad and yes the little uglies here and there- will prevent your pent up emotions from steering you toward the fridge.

Read something. Watch tv for 5 minutes and you’ll probably see a half dozen fast food commercials. Not the greatest for fragile will power. Get lost in an interesting read and pass the munchie time by broadening your horizons. If your super busy, I get it, just set a timer for 15-30 minutes so you don’t procrastinate on important projects.

My favorite, I set a certain goal to have (blank) amount of really successful days or weeks and then reward myself with getting a massage for all my hard earned work and discipline. Never fails to motivate me. The key is to actually set a goal in order to win the prize.

Massage

Tags: boost your mood, diet, fat loss, fitness goals, marlboro personal trainer
Posted in Fitness, Nutrition, Uncategorized | 3 Comments »

5 Diet & Exercise Disasters- 1 Smart Solution!

Tuesday, September 15th, 2009

1. STARTING SMART: It can be a bit overwhelming to build all new healthy habits in order to sculpt the body you really want. Where you need to start completely depends on where you are right now and what your habits are on a regular basis. The only way to prioritize which eating and activity habits you need to change first, is to see what your doing on paper. That’s right. The simple act of journaling what you eat and what, if any, activity you did that day, will show you where you really need the most work and pronto! Some big no no’s to watch out for are:

Skipping breakfast
Eating fried or processed food (they ruin your skin anyway)
Not drinking enough water (shoot for 8 glasses to start)
Drinking your calories (soda, juice & calorie bomb coffee drinks) and…
SUGAR! Yes, even the “fat free” kind. Sugar is sugar period.

What about your activity levels? If you weren’t active today-drop and give me 20! Well…maybe that’s a bit much. If you don’t have much experience in exercising, it would be best to get your first workout by hiking to your local trainer for some professional help. You’ll get a big return on the investment in your figure. If you’re on a very limited budget, bodyweight exercises in your own home is a great place to start.

2. EMOTIONAL EXTREMES: This is a BIG one. Food is not the solution to your problem. A sleeve of cookies won’t fix your relationship, eggplant parmesan won’t help you nail that interview and no- sucking down fancy cocktails doesn’t give you a body like Sarah Jessica Parker on Sex In The City. The real solution? Start journaling. Clear your mind. If you’re not sure what’s wrong or why your self- sabotaging your fitness goals, you need to find out ASAP. The only way to do that is by doing a bit of soul searching. So get out of the danger zone (aka back away from the fridge) and find a quiet spot to vent on paper. Instead of eating everything, you’re much more likely to find out what’s eating you.

3. FAT FAUX PAS: Gasp! The “F bomb”! If Fat is a dirty word in your diet lingo, you’ve got it all wrong. Healthy fats keep your hair shiny, eyes bright, skin smooth and waistline trim. Grandma was right when she said all things in moderation. Either way, too much junk fat like saturated fats in pizza, or too little fats like the blubber blasting omegas in salmon, and you’re slowing your results. How do you know what you’re eating? You got it. A journal. One day you might eat NO fat and another day you might eat way too much of the wrong kind. Start journaling what you put in your mouth and ask a professional. If you’re afraid of eating fat, it’s likely because you’ve been misinformed for some time now. How can you start small? Take 2 omega 3 fish oil caps at breakfast, lunch and dinner.

4. THE STRESS EFFECT: It’s not just hype. Stress can do horrible things to your body. For one, it can cause your body to pump out hormones like cortisol. Cortisol regulates blood sugar, inflammation, your immune system and your energy levels. One of the results of elevated cortisol levels is the storage of extra body fat especially around your midriff. Bummer. How can you combat the onslaught of stored belly fat with fear, worry and stress on the job? Exercise! Breaking a good sweat, whether at home or at the gym can help relieve stress by pumping out feel good chemicals called endorphins. The science of endorphins is controversial because some pros believe the positive feeling you get is from meeting a physical challenge, not the exertion itself- BUT, whatever the direct cause of the endorphin pump, exercise has been proven to enhance mood! So journal down your start mood, get in a quickie workout and head back to your journal to record some new adjectives to describe your post workout mood. You’ll not only be pleasantly surprised by the immediate results but journaling will help remind you that it’s a really beneficial habit to keep.

5. CONSITENCY=SUCCESS: On the wagon, off the wagon, back on the wagon…only to fall off again. Can someone please show me where this dreaded colony- sized wagon is so I can burn the thing! Believe me when I tell you …RUN from the proverbial wagon because apparently everyone falls off this darn thing! Your best bet is not to set unrealistic goals that set you up for failure. If you try to workout 7 days a week, you not only risk injury but you set yourself up for big disappointment in yourself. Plan to begin exercising 3 days a week and go from there. Don’t set a consistent exercise goal of 4 days a week until you’ve accomplished the first goal of 3 days a week for at least a month or two. Similarly, don’t go overboard with a super strict diet. Start by following the guidelines above and don’t make it more complicated until you have those mastered.

If you take nothing else from this blog, please remember the small ,healthy changes you make really do count in the long haul. If you make a mistake, don’t blow the day, week or month. Just get up, dust the donut powder off, and log your journey to fitness success. Staying consistent with your nutrition and exercise is key, and keeping a journal for yourself is your only feedback you have for what’s working and what’s not. So, 5 diet and exercise disasters greatly improved with 1 smart solution- keep a journal and keep at it!

Post comments below and feel free to make blog requests!

Tags: body weight workout, boost your mood, coping with stress, depression, diet, diet pitfalls, diet planning, diet program, Eat right, exercise, fat loss, fat loss goals, fat loss results, Fitness, fitness goals, healthy life style, life style changes, Nutrition, personal trainer, training, weight loss
Posted in Uncategorized | 2 Comments »

Your At Home Solution to Muscle Soreness!

Friday, June 5th, 2009

We know how hard all of you dedicated members are working during your training sessions and metabolic condition classes. We also know that when your pushing yourself that hard, occasional muscle soreness will remind you for 1 or 2 days just how hard you worked. Where muscle soreness is natural and nothing to be concerned about, the worst thing you could do that next day or two is to “take it easy” or hit the sofa to rest up. Being sedentary will contribute to, and lengthen the duration of your stiff muscles. The best thing you can do for fast relief is get up and move it! Now I am not giving you permission to over train and do strenuous exercise everyday, but I am reminding you that the best solution for relieving muscle aches is healthy blood flow to the sore spots and throughout your whole body. That blood flow will warm and ease your muscles while supplying them with the nutrients they need to feel relief.

Some key reminders for you to feel better fast:

Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.

Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.

Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.

Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!

- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps

*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!

Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!

Tags: aches and pains, at home mobility workout, at home workout, back pain, body weight workout, chronic pain, done for you workout, exercise, family health, fat loss, fat loss results, Fitness, fitness goals, flexibility, healthy life style, life style changes, mobility, muscle soreness, personal trainer, recovery, sports recovery, streching, training, weight loss
Posted in Fitness, Strength Training | No Comments »

The Metabolism Myth

Monday, April 6th, 2009

One of the biggest myths and misconceptions in weight loss is telling yourself that your body is what’s holding you back from your fitness goals and your genetics are the blame. I’m sure you’ve all heard someone out of shape say “I just can’t lose weight, I have a slow metabolism!” Well, I have heard this many times and seen it proven wrong many times, so it’s my pleasure to break the good news to you…YOUR METABLOLISM IS WHAT YOU MAKE IT.

You might not be in the 1% of genetically gifted individuals that can eat whatever they want, but we average Joes’ just need to get over it. There will always be someone out there that genetically breaks the rules. For instance, that 98 year old neighbor that has smoked two packs of cigarettes a day and eaten junk food their whole life but has no health issues. Or that girl friend of yours that eats buttered bagels and cheesy tuna melts for lunch but never gains a pound. Well get off the pity pot because there is absolutely nothing wrong with having a normal or average metabolism.

If you come from an overweight family, or have hereditary thyroid issues, this just means that you may be predisposed to having to work harder at your fitness goals. It is by no means a lifelong sentence to be fat or out of shape. People with a family history of high blood pressure, may have high-ER blood pressure but through training and nutrition can keep it within normal range. This person isn’t destined to have a coronary if they take good care of their body.

On the other hand, I must tell you it is also common to take a normal metabolism and slow it down by yo-yo dieting, crash dieting, fasting methods and/or an unfit sedentary lifestyle. But again, the good news is that you can rebuild and make a better metabolism and well, the bad news is that you don’t have that excuse anymore. So, let’s stop finger pointing at the genetically elite. Honestly, I can’t remember the last time I looked at an Olympic Sprinter and complained to my friends that I couldn’t sprint to my mail box in 2.3 seconds. Catch my drift?

Please post comments and thoughts and stay tuned for tips on building a healthy, fat-burning metabolism!

Tags: boost your metabolism, fat loss, Fitness, fitness goals, lose weight, marlboro bootcamps, marlboro personal trainer, Nutrition, six pack, slow metabolism, training, weight loss
Posted in Fitness, Nutrition | 3 Comments »

Be Better Than Yourself-Competition Review

Wednesday, November 12th, 2008

So if you haven’t heard the news yet, the Big Day has come and gone and I walked away as the 2nd Place Figure Competitor at the INBF World’s 2008. There were 30 figure girl’s that came from far and wide- Costa Rica, London, Cayman Islands…the clickety clack of six inch heals could be heard from every direction. It was a very exciting and nerve wracking experience and I’m proud of myself for hanging in there through the 12 hour competition day. Though second place is an achievement, my inner competitor could easily find a way to be hard on myself for not being top spot. In this situation I imagine the kind words I would give a client in the same position… “Snap out of it already!!!”

In reality there’s a much bigger picture than the trophy shot in glittery suits. I worked a quarter-actually almost a third of a year- on trying to be better and different than I was last competition. Seeminly so simple, all of us can get caught up on what we think works best for us and our bodies when despite our own beliefs, the body needs something different. a new method, a better strategy and an open mind.

My last competition I did well, so why change anything? Because I wasn’t looking to keep doing “well”. Believe me, it’s not always easy to be open minded and give your all to diet and training strategies that you haven’t used in the past. But with with the right education, progression and support, change can be more fantastic than scary.

Even though I did not win first place, I was prepared. I was more poised, had a better stage presence and was much leaner and conditioned for the experience. So can you really count that as a loss? Placing second at the World’s isn’t the main achievement, it’s in doing whatever it took to be a “better me”. I’m proud of the changes I dared to make to be a better competitor, athlete and trainer. If you learn anything from my experience, it’s that being open minded, focused and driven will ultimately allow you to be a better you year after year because in the end your true competition is only yourself