Posts Tagged With: Weight Training

Motivation (Get Moving)


Photo Credit: Pinterest

Good morning beautiful people. I hope you had an amazing time with your families this holiday. Two holidays down and 1 to go. January 1rst is normally the day people sign up for some Gym program or wellness program. It’s great to set goals and have goals.

The problem comes a few weeks later when the motivation to get fit runs right into the ,”Why aren’t I seeing better results?” The expectation is, “Exercise day 1, see results day 2.”

The reality is if you’ve been packing on the pounds for quite some time, your body will not be eager to get rid of them. It’s part of survival. Unlike our ancestors who may have faced a famine in their lifetime, we may not and no one has communicated this to our bodies. And if you’ve spent tons of time yo-yo dieting, you’ve trained your body to hoard fat. The human body is wired for survival.

If you’re starting a program this new year, give yourself six weeks to see results. Yes! Wait until the end of February before you quit. I’d prefer you not quit! 90 days is optimal. When I started P90X2 this Spring, you could see the differences in each 30 day photo. From day 1 to day 60 was drastic change. From day 1 to day 90 was incredible.

If you can, document your changes with photos. The scale may not move much if you’re weight lifting. You should see a difference in inches and body composition.

Don’t be discouraged by lack of immediate results. You didn’t gain 10 pounds over night. You won’t lose 10 pounds of fat overnight. Slow and steady wins the race.

The objective isn’t the number on the scale to move, you can lose muscle and water weight. The goal is to cultivate a healthy lifestyle with proper eating and exercise. The goal is health!

Some tips for your journey:

1. No matter how awesome your workout program is, if you’re not eating properly-you will not get optimal results.

2. Starving your body leads to your metabolism slowing. Eat at least 1200 calories women and 1500 men.

3. What you eat and the frequency of your meals matter. Protein, vegetables, low glycemic foods (minimal spikes in blood sugar) are your friends. Try not to let more than 3-4 hours go on between meals. Try not to eat past 9 PM.

4. Hydrate baby hydrate. Guzzle that H20 that helps clear the body of toxins.

5. Minimize or ditch your processed & fast food. Opt for whole foods. Whole foods are minimally or not processed. It came from the ground or feeds off the ground or you can pronounce it’s name.

6. Sugar, white bread, white rice, excessive salt, and high glycemic foods are not your friend. Many help you retain water, and cause spikes in blood sugar. Stable blood sugar promotes fat loss.

Before you start a program, check with your doctor. ๐Ÿ™‚

I’m cheering for you. Hoping to post more motivational things in 2015!

You can do this!


Happy New Year.

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Reshape Your Body



Hello my fitness friends. I have not forgotten you. While I work on another post about hormones, I wanted to post something about getting lean. Nutrition is crucial to having a healthy body and getting lean. There is another component that people can overlook, resistance training. Disclaimer: Talk to your doctor before starting a training program.

I was hesitant to start circuit training. I have a naturally muscular build and felt like weight lifting would cause me to bulk up. I had a trainer before who had me on a program, and I hated the way I looked when it was over. So, after that I decided I never wanted to lift weights again. Here are some things I learned.

1. Get the right trainer. Tell them what your goals are. If you are not interested in becoming Mr. or Mrs. Olympia, let them know. There are different programs for people with different goals.

2. Add cardio and weights to your routine. If you have layers of padding ๐Ÿ™‚ then your muscles will not be easily seen. Resistance training is great because the muscles you build burn more calories than the body fat you have.

3. Be patient. Depending on the amount of muscle mass you have and strength, it will take time for you to see results. Give yourself 4 to 6 weeks to see changes. Keep going. It’s not a sprint, it’s a long distance run.

4. Rest and Switch it Up. Muscles need time to recover. Try to switch it up; alternate muscle groups.

So here’s the example from my routine:

  • Monday, Friday, Sunday (Back side of the body: glutes, hamstrings, calves, back, and biceps). Anytime you work the back you are working biceps.
  • Tuesday, Thursday, Saturday (Front side of the body: Quads, abs, chest, shoulders, and triceps).
  • Cardio 2 -3 days a week.ย  Rest day Wednesday.

Before you cringe at the example I gave you, these sessions are no longer than 35-45 minutes long.

5. Every 4-6 weeks challenge your body in new ways. If you do the same circuits over and over with the same amount of resistance, you won’t see improved results. Our bodies are smart and they adapt. Once they adapt, they use less energy to do the same exercises. It can be as simple as increased reps, adding a few more pounds, adding new exercises….

6. Stretch it out. Many people forget how important stretching is to their routine. Stretching decreases your risk of injury. So warm up, cool down, and make sure you are stretching before and after your workouts.

7. Muscles will reshape your body. I wanted nice arms. I admit it. That was impossible with the treadmill and elliptical machine. I had to lifting weights. And I do not look like the hulk. ๐Ÿ˜‰

8. Diet is important. Training is great. If you are not eating well, your body will show it. Choose whole foods, lean protein, fruits, vegetables, and tons of water.

9. Muscles help protect your bones and keep you young. There is something to be said for a muscular body versus a fleshy soft one. I am not saying you need to be a literal brick house, but muscle ages better than fat or a body that is not toned. My dad works out and he looks great. He looks much better than other men his age who don’t workout. He is healthier and has more energy.

So dear friends, if your doctors approve, don’t bypass resistance training. And you don’t always need extra weight. Your body weight is often sufficient or exercise bands. Do some research on workouts you can do safely at home. Make sure you are doing proper form and not trying to be a super hero at first. You don’t want to hurt yourself.

Keep up the good work and enjoy the rest of your week. xoxo Erin.


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Fight the Fat

mid section view of a man sitting on a bench in a park

Hello friends! I hope you are enjoying the week. I want to talk tonight about fat loss. We have so many gimmicks and pills and wraps, etc…. that promise to help us fight the bulge. Well, I am going to tell you I tried for years to get rid of fat and not lose muscle and I failed…I would lose weight and gain weight. I hope my journey helps you out.

What I was doing wrong…

Expecting a quick fix. Losing fat does not happen overnight. Any product that tells you can lose fat in a short period of time with no exercise is lying to you. You will lose water, you will lose some muscle, but you will most likely gain weight and more than you lost when you quit your gimmick.

Not eating enough food. Our body needs at least 1200 calories (women) and roughly 1500 for men. If you don’t eat enough, your metabolism will slow down. If you are working out and eating little, you are not helping your body in the long run. I would eat two big meals a day and even though my calories were low, my body was clinging to every calorie.

Eating the wrong foods. I have a fast oxidizing metabolism. I will post more later about the different types of metabolisms. I need to eat more protein. Diets rich in carbs leads to weight gain. I also relied on frozen meals and processed foods.

Doing the same workouts over and over. Our bodies need challenged to change. If we want the same results, we do what we have always done.

Now to the good part…how to LOSE FAT! Not muscle but fat.

1.Cut back or stop eating sugar. I saw the best results from my sugar detox. Belly fat melted away, and I had more energy. Ditch the fake sugars as well, especially diet soda. Get your sugar from natural peanut butter, and fruit.

2.Ditch the processed foods and go for whole foods. This means cooking your own meals, eating loads of fruits and vegetables, skipping the fast food and packaged foods. It does make a difference what types of food are eaten.

3.Eat every four hours and not late at night (few hours before bed). Our blood sugar needs to remain stable to promote fat loss. This is why high fiber diets work well, high protein diets work well, and any meal plan that keeps our blood sugar within normal ranges. Spikes and drops in blood sugar tell our bodies to store fat. The hormone insulin is involved with blood sugar regulation.

4. Drink water. We talked about this a few posts back. Hydration is key to flushing toxins from the body.

5.Resistance train and switch it up.ย  I was afraid of bulking up, but the opposite occurred. I got smaller (Size 9/10 to size 6-Size large to small). Every 6-8 weeks switch it up. Our bodies grow accustomed to workouts and eventually use less energy.

People Exercising at a Gymnasium

6. Eat for your metabolism. Most people have a balanced metabolism. I do not. My body thrives on protein and fats (healthy fats of course). If I want fruit or dessert, I eat protein with the meal. A pear and turkey slices, peanut butter and an apple….never eating carbs or sweets without protein. I also eat low glycemic carbs- sweet potatoes, quinoa, etc…

So friends, I lost the most weight and have been able to keep it off without pills, without gimmicks, without starving, without extreme workouts, and without killing myself. I eat ~5 to 6 meals a day. I eat vegetables, fruit, enjoy some of my favorite foods. I workout 4 to 5 days a week for 20-30 minutes. I have less body fat than I have in years. I can also go for weeks without working out and not gain weight.

I hope these tips help you! You can do it! Here’s to a year of fighting the fat!



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