Developing a Practical Weight Loss Workout Plan

cropped-Website_banner.pngDeveloping a Practical Weight Loss Workout Plan

Developing an effective workout plan is one of the keys to feeling and looking your best. Regular exercise can elevate your mood, help you maintain your muscle mass and flexibility, assist with weight loss and keep you feeling young, healthy and fit. When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help you design a custom workout plan that you can stick with for the long haul so you can reach your weight loss goals.

Developing a Practical Weight Loss Workout Plan means the following:

Be Realistic about Your Current Level of Fitness

When you first decide to get in shape, it is only natural to want to get results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult for their current level of fitness. As a result, they are unable to stick with it long term. When developing a weight loss workout plan, you need to be realistic about whether or not it is something you can do at your current level of fitness.

It is best to start out slowly and build up your strength, stamina and endurance over time instead of trying to take on too much right out of the gate. Look for a workout program that is challenging, but not impossible for you to do. As you get in better shape, you can reevaluate your workout plan and take it to the next level whenever appropriate.

Set Achievable Goals

Running a marathon is an admirable goal. However, if you’ve spent the last five years sitting on the couch eating potato chips instead of exercising you may want to break that down into smaller, more achievable goals. For instance, set a goal of being able to run a mile without stopping. Once you achieve that goal, increase the distance to two miles and so on until you reach your ultimate goal. Setting smaller goals can give you a feeling of accomplishment that can help keep you motivated as you work toward your larger goal.

Set Aside a Specific Time for Exercise

Don’t allow your schedule to get in the way of achieving your goals. Instead, set aside a specific time each day where you will exercise. Write it in your daily calendar or set a reminder on your phone to help keep yourself on track. Treat this time the same way you would any other appointment. Only cancel if absolutely necessary, show up on time and stay until the end. After couple of weeks, exercising will become second nature, making it easy to stick with your workout program.

Developing a practical and achievable weight loss workout plan starts by taking into account your current fitness level. By choosing a plan that challenges you, but doesn’t leave you feeling discouraged you can maintain your motivation as you work toward your weight loss goals. Break down your long-term goals into small steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Would you like to discuss weight loss workout plan with me? Please feel free to book in your 30 minute consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Your Key To Success: Your Goals And Your Mindset

IMG_3654Your Key To Success: Your Goals And Your Mindset

Great tips to ensure continued success with your fitness related goals.

  • Today, write down what you expect to benefit from this expert fitness program after a one month period of using the program. Do the same thing, 6 months from now and again 5 years from now.   Read your notes every week or when you feel like you need more momentum.
  • Repeat at least 5 positive affirmations about your self-image out loud or under your breath every day.
  • Visualize your progress and goals directly relating to your fitness and health every day, preferably before your workout or before going to bed.
  • Welcome change into your life and change your beliefs that may limit your success.

Positive Affirmations for Goal Setting

  • I now set new and higher standards for myself and I step up to every challenge in a state of absolute certainty and unstoppable confidence
  • I increase my hunger, ambition and desire to achieve my goals everyday
  • I now eat all the right foods for optimum health, energy, and peak performance
  • My body is now trained to burn fat and build muscle
  • I consciously control my biochemistry by putting my body into peak emotional states, by healthy eating, exercise, and adequate rest everyday

Steps to Start a Fitness Blog

  1. Decide what sort of fitness blog you want to start, a personal or informational blog. Many people just want to have menus, thoughts and progress, while others have knowledge and want to share medical and nutritional information with workout plans and tips.  What works is making it personal !
  2. Use a good blog provider, like WordPress. Get to know how it works.
  3. Log your daily, weekly, monthly and overall goals. Discuss how you feel about each goal, what you still need to do to achieve it and how you feel once you’ve accomplished it.
  4. Write about the workout plans you’ve already tried, what has worked, what hasn’t, and what you would like to learn more about in the future. Leave yourself notes and progress reports to keep you motivated.
  5. Take your stats. Blog about your weight, body fat percentage, hours of sleep, resting pulse, measurements, endurance and pounds and inches lost. List your current dumbbell weights used, or any other workout statistics that can help you track your progress. You would do this at the start and then on a weekly basis.
  6. Use your blog as a way to track your nutritional facts to stay healthy and fit. You can take pictures of your meals and talk about how your energy levels are with food. The more honest about your eating habits the better.. people love to know what you are eating.
  7. Communicate with other fitness bloggers to give and get new ideas and tips to keep you motivated. One of the great things about having a blog is instantly belonging to an Internet community filled with others interested in health and fitness.
  8. Make big big plans for change! Share examples

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If I can help you in any way, please contact me

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IFBB Certified Nutritionist and NASM Certified Coach
20 Years of Personal Coaching experience

 

Don’t Fall For This Hcg And Weight Loss Scam

Don’t Fall For This Hcg And Weight Loss Scam

Losing weight is not easy. In fact many would argue that it is one of the hardest things you will ever have to do. The issue is not so much that dropping a few pounds here and there is hard to accomplish, rather it is that keeping the weight off is extremely not easy. Recently people have begun to talk about hCG and weight loss as the newest method in rapidly helping people shed the pounds.

The question is does it work? To answer this we have to look at several factors.

First, let’s talk about what this substance is and where it comes from. The full name of hCG is human chorionic gonadotropin. It is basically a hormone produced by women during pregnancy and is most commonly found in their urine. Interestingly enough, this hormone is also produced during the formation of some cancerous tumors.

The thought process behind connecting hCG and weight loss is that there are potentially elements to the hormone that help stabilize a person’s metabolism and reduce hunger. Routine supplementation of it, will in theory lead to not just the loss of fat, but a more fit body overall.

That is however just the theory.

Reality seems to be a little bit different. First, there have not actually been any verifiable studies to substantiate these claims. In fact if you look online you will notice that the FDA is going after any company that tries to market hCG for weight loss purposes. The second thing you will notice about plans which incorporate this hormone for weight loss purposes is that they are always extremely low in calories.

Many of these hCG weight loss plans call for diets that are restricted to merely 500 calories.

Scientifically speaking, if anyone restricts themselves to 500 calories, they can be eating nothing but chocolate cookies and ice cream and still rapidly drop weight. It has nothing to do with what is being eaten or what supplements are being taken, and everything to do with the fact that the body is starving. As well, the rebound, when coming off a fad diet such as the HCG diet is huge! Expect to gain all the weight back and much more.

Barring any new evidence coming out that actually connects hCG and weight loss together in a substantive way, there is simply no reason to waste any money on a program claiming this hormone as a miracle worker. Now in the future might a connection be made? Sure it is possible, but as of today there are simply to many unknowns about what routine supplementation of hCG will do to the body in the long run and whether or not it has any relation to losing weight.

A diet plan needs to be structured around good whole food nutrition and exercise to have any real chance of being effective. Fad and crash diets have been shown time and time again to not work. There is no easy button or magic pill out there that will make the fat just disappear. Weight loss takes discipline and effort, not just initially, but for the rest of your life in order to never put the fat back on again.

My coaching is 100% based on feeding the muscles.  Muscles generate energy to keep your metabolism going. In no way, shape or form will you ever be starving, in fact I’ll be
surprised if you can eat all the food on your plan.
I don’t use fad diets. All my work is 100% customized to you and all food is 100% whole food based, with the exception of supplementation.

I am one of the most established coaches in Canada for physique transformation.  I have many clients in their 30s to 40s and under my guidance, they have made the most progress with me in the past year, than 10 years on their own.

Please take this time to action, what’s required of you to improve your health and fitness levels.  Please book in your no obligation free consultation with me.

Book your free 1on1 consultation today

Book your free 1on1 consultation today

Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Lagana Fitness Gift Certificates
Why a Personal Trainer in Ottawa Can Help Improve Your Body And Mind

Gift Certificates Are Available, Please contact us to obtain a gift for your friends and/or family.

Personal trainers do much more than get you into shape. A person who stands by your side and acts as your guide as you begin to transform your body is someone who is helping you develop into a more well-rounded individual. In essence, a personal trainer in Ottawa is more than someone who is helping you lose weight and get lean, they are a person who will help you achieve the type of body you wish to live in. Previously, losing weight or getting into shape may have been a task that proved too difficult for you to accomplish on your own. A trainer can help provide you with the motivation and consistency necessary to push your body to workout regularly. The two most important factors to consider when making an attempt to get into shape are consistency, and balancing your diet, both of which your trainer will help provide guidance on.

Personal trainers are much more than people who are knowledgeable about what types of workouts to complete to build muscle and lose weight. These professionals have extensively studied the human body and know what types of exercises work best for people with different body types, ages, and even for people with predisposed medical conditions. All of these play a factor on how you should conduct yourself as you begin to workout. Listen to your Ottawa trainer to get an idea of the types of exercises someone with your fitness level should complete on a daily basis.

Living in the capital of Canada presents a variety of distractions. Enjoying leisure activities away from the gym or working out is easy. Additionally, there are so many great places to eat it can be extremely difficult to figure out how to balance your life properly to work towards getting into shape. Speak with your trainer to learn about how to balance working out on your own and going out to have fun; they will also tell you how you can still go out and enjoy quality meals but how to maximize your nutrition to be able to build muscle, get lean, lose weight, and do whatever it is you’re interested in to reshape your body. In Ottawa, the personal trainers help give you suggestions on how to rethink your lifestyle to improve your chances at losing and maintaining your weight. Whether you believe it or not, every workout you complete and meal you eat plays a big factor on how well your body is able to properly get into shape. A few cheat meals and workouts missed a week can make the biggest difference in your overall efforts to reach your fitness goals. Personal trainers help give you the mentality necessary to have the mental fortitude to commit to your fitness and achieve your fitness goals.

Helping you move away from you comfort zone as you workout is a specialty all professional trainers know how to achieve for their clients. Everyone who has worked out regularly in the past has a particular routine they practice regularly. While there is nothing wrong with having a routine, the body does become used to working out the same muscles in the body; meaning, if you workout the same areas over and over the rate at which you will get fit will slow. A personal trainer Ottawa is here to guide you on learning new methods to practice during workouts. The more advanced you become with working out and the longer you remain with the same trainer the more workouts you will learn to complete. Take note of all the workouts you practice for use at a later date.

Working out alone is a fine way to figure out the limits of your body. What many people do not realize is they can probably healthily push their body a bit more to get even fitter. Personal trainers act as motivators to keep you focused throughout all workouts. Avoid becoming discouraged when your personal trainer Ottawa begins to speak up and possibly shout at you to push yourself further. All the trainer is attempting is to be the voice of encouragement that can help you tap into your true potential. At times, people can run faster, do more squats, push ups, or do any type of exercise at an elevated level with more motivation if they choose to, but people get so comfortable in their bodies and the workouts they complete they never push it to a next level. Hear all your personal trainer has to say and do your best to complete every single on of the workouts they outline for you. The more you are able to complete all the workouts outlined to the best of your ability to quicker you will get into shape.

Speak with your personal trainer in Ottawa to learn what types of meals are ideal for reaching your particular fitness level. Every person has a different diet he or she should follow in order to achieve their fitness goals. For instance, someone who is interesting in gaining muscle is going to want to eat more protein, a decent amount of complex carbohydrates, and good fats. Yet someone who is simply interested in losing a significant amount of weight should focus on a diet moderate in protein and moderate in carbohydrates. Each person has a different goal as they begin to workout. Figure out your goals and speak to your trainer to learn what types of foods will be the most beneficial to eat during the week. Listening to a trainer about what foods to eat for breakfast, lunch, or dinner can really sit in your mind after you listen to someone who is successfully fit. Reading different diets online is one thing, having a personal trainer hold you accountable for the types of meals you eat is entirely different and more motivational. If necessary, your Ottawa trainer can help you write down a schedule for what to eat and when before and after meals, and all throughout a given week.

Paying for someone to teach you how to workout can be the biggest motivator to get you to attend every workout you’re scheduled to complete. The difference between attempting to workout on your own and being held liable by someone may be the one thing you need to help you consistently exercise. Knowing that your money is being used to help you get fit in conjunction with having to actually meet with someone at a specified place and time can be all that is necessary to motivate you to workout. The biggest obstacle most people face when attempting to reach a fitness goal is inconsistency. Working with a trainer gives you specified times you designate to workout each week, allowing you to plan your schedule accordingly.

Gaining knowledge for how to properly workout is a valuable skill to use for the rest of your life. Remember, your personal trainer is not going to workout with you for the rest of your life, but the workouts you learn can. Commit yourself to work with your trainer to practice proper form. Failing to workout properly can damage your body, or hinder your ability to build muscles and shed excessive weight. At first you might become frustrated as your trainer makes you redo certain workouts you are completing out of form, but they are simply trying to make you form good habits during your workouts. Keep in mind at first you are most likely not going to have superb form. Commit yourself to the process of allowing your body to become conditioned with working out and moving in a way that helps you practice proper optimized form and in time you will truly get an idea of how to workout your body.

Safety is a priority for all personal trainers. Workouts and meal plans are designed with safety first. Should you become injured a trainer can help you seek medical attention. Also, a professional trainer can still help you workout should a part of your body be damaged. With an extensive amount of knowledge about the human body trainers know which types of exercises should still be safe for you to complete despite an injury. Trainers listen to you and develop a specialized workout plan for each of their clients. Every workout you two complete is designed specifically for you, so the trainer really gets an idea of who you are as a person and what your body is capable of accomplishing. The relationship established with a personal trainer can be the biggest motivating factor in helping you feel comfortable with working out. Often times people are not comfortable working out due to a lack of confidence. Yet when someone is on your side and encouraging you to complete certain workouts the act of working out does not seem like a chore, it becomes something fun to look forward to. Open up to your personal trainer and build a relationship with them to help both of you feel comfortable during your workouts. Team up with a personal trainer to reap the benefits they provide and your future will look very promising.

Custom Meal Plan: The Ultimate Guide for Weight Loss

yoCustom Meal Plan: The Ultimate Guide for Weight Loss

There is a great deal of interest and discussion regarding weight loss, and some of the information is conflicting. This can lead to confusion and yo-yo dieting for many people, creating a disturbed metabolism and potential health hazards. If you are among them, you will discover that this meal plan for weight loss is unlike the others you have likely encountered. It focuses on developing a healthy understanding of food and having a positive relationship with it.

CHANGE YOUR HABITS

Rather than removing all of your favorite snacks from your home and replacing them with foods you may not even be familiar with, you need to select a few of those items to still eat, BUT only in moderation. The fact is, if you try to never eat chocolate cake again, you are likely to begin hyper-focusing on it until you indulge in several pieces or binge eat. This can thwart your efforts and leave you feeling like a failure.

However, you will need to change your consumption habits. Selecting healthy foods to replace your existing meals can actually be quite simple. Most processed foods are not going to help you lose weight. It is important that you realize that as you are replacing them with healthier choices to assist you with losing weight that your taste buds will have to undergo changes. Once you begin to appreciate the flavors of healthier options, you are likely to discover that many of the processed ones no longer taste as good as they once did to you.

You need to have a reasonable plan for three meals each day and some snacks. Skipping meals will leave you deprived and hungry, willing to stop at the nearest fast food joint to fill your stomach or stabilize your blood sugar. This is one of the reasons it is essential to have some healthy snack options replacing your previous choices.

MACRO BALANCE AND SOURCES

The body requires a balance of proteins, fats, and carbohydrates in order to function properly. In addition, there are many vitamins and minerals that are necessary for cells to work well. Learning about this will help you to look at your meals in a different manner. For example, thinking about the vitamin C in tomato sauce or the carotene in carrots is preferable to a mindset that says “I hate…” Eat to Live, don’t Live to Eat,
that’s a North American mentality, as you can see they have a high obesity epedemic.

Your carbohydrate content should be primarily from whole grains and fresh produce. If you don’t want to begin with a thick multigrain cereal, instead consider oatmeal, which you probably enjoyed as a child. Buy the slow cooking kind and add some dried fruit and water while it is cooking. Alternatively, chop up some fresh fruit when it is done. If you want to add a little almond milk or butter, that is okay. Just don’t overdo it.
Again, if you feel deprived it will be challenging and frustrating to lose weight.

Buy meats and seed products. If you really want to become actively involved in your dietary habits, you may even want to begin making your own raw vegan meals, such as a vegan high protein energy bar.

Eating fruits and vegetables is vital to good health. They contain plenty of nutrients and fiber which is essential to digestive health. Fruit salads are delicious and easy to make. Most stores even have them already made in the produce section now. If you want a little something different, add some plain yogurt and fresh honey to the mix.

Vegetable salads are a tricky point for many people. If lots of salad dressing and other high fat ingredients are added, it can quickly thwart your efforts. When you are first beginning, try to eat at least one small salad a day with a low fat dressing or try Walden’s Farm dressing which are calorie free.

When you are selecting produce options for the week, try to purchase different colors. The vitamins and minerals in them create the various hues. By making sure you eat all of the colors in a rainbow, you should find it easier than attempting to memorize the content in each one.

There are some healthy fats that you can add to salads to increase the flavor. Avocado, olives, Macadamia oil, and cooked salmon all contain fats that are good for your body. Depriving your body of fat is not good; you need to simply make proper selections about them.

Low fat meats and healthy proteins are the other food you will need to purchase. Avoid those with added chemicals. Salmon, trout and sardines are high in omega-3 fatty acids which will benefit your body while giving your body the protein it needs to function.

SHOPPING LISTS

Do your shopping for the week all at once, taking a list with you and shopping when you have already had a meal. Impulse purchases are far more common for hungry shoppers. The one exception is that you may want to make a small mid-week trip to ensure your produce is fresh.

DRINK MORE WATER

Drink plenty of water each day and replace your favorite sugary beverages with herbal teas sweetened with a touch of honey or stevia. Soon, you will discover soft drinks have an unnatural flavor to them.

INCREASE YOUR ACTIVITY LEVEL

As you are learning how to eat well, you must also remember to increase your level of activity. The only way you can lose weight is if you burn off more calories than you consume each day. If you have a difficult time getting more active, find small ways to boost your metabolic activity. Good ideas include working out or parking away from the door at shopping centers and walking. Using a single flight of stairs can lead to two,
then three. It takes time for your body to adjust to your new lifestyle.

PROVEN TIP TO AVOID POOR CHOICES

When you are feeling hungry, eat a piece of fruit, a protein shake or have a glass of lemon water, followed by a brisk walk. The more you think about doing good things for your health, the easier it will become. Your body will begin to respond to the influx of vitamins and minerals, giving you more energy than you had previously. And, remember, if you want the occasional treat, you should not deprive yourself. You are certain to reach your desired weight if you follow these suggestions.

Fitness Means Healthy Living

LiveFitness Means Healthy Living

As a person gets older they think about fitness in a way that is different than a person who is younger than them. True fitness means healthy living. It means you eat right, get enough rest, and it means you exercise on a regular bases, even if it is only for a few minutes everyday.

A person who exercises all of the time but never worries about the types of foods or supplements he/she puts in their body may have a false sense of fitness. Just because you may look good on the outside does not mean you are healthy on the inside. Too many people today take unhealthy supplements or powdered shakes that are not really good for the body. You have seen pencil thin people who think that fitness means you do not eat and if you do you better go exercise right away to make sure you do not gain an ounce. This is unhealthy and should not be a part of your fitness routine.

You may know people who train for hours and hours and eat protein bars and only drink sports drinks and sometimes water. They too have a false sense of fitness. Fitness does not mean depriving your body of nutrients and stressing it out. You never want to think that you are healthy because you saw some star or athlete, even some well respected person in your town doing these things.

When children think of fitness sometimes they do think of famous athletes. You may see an athlete who has trained their whole life to win championships so they will not eat certain foods, they exercise, but they don’t have a problem taking or putting some type of drugs in their bodies like marijuana or some type of steroids. This is far from what fitness is supposed to be. A person does not have to be young to think about fitness. As we get older our bodies start to change, and we may find that we are eating better and taking vitamins and minerals that will help us to stay healthy. Adding a healthy exercise routine everyday such as walking is the type of fitness a person of any age group can think about.

A healthy person who wants to be fit makes sure they have a balanced view. How you treat your body matters. You put good things in your car to make them run, so why wouldn’t you put good things such as healthy foods and clean water into your vehicle, your body. If you exercise, eat foods that do not have any nutritional value that do not allow you to even gain an ounce, what good is it to be pencil thin and not be healthy? If you train yourself to be fit and try to eat healthy food but put drugs into your body, than how healthy or fit can you be? When a person thinks of fitness they should think of a balanced healthy living.