Six months ago when I started working out with this gal I had such high hopes and expectations for her. She has worked so hard and though we aren’t done, I’m so proud of her. She puts it all out there every single workout and she is creative in the kitchen so that she makes sure to eat the right things. She listens to my advice and simply just puts the work in and OH MY GOODNESS is it paying off. Keep it up my friend, you look A-MAZING!
Sometimes after women have been working with me for a few weeks they’ll come to me and say that they are frustrated because they aren’t seeing any results. The first question I ask is, “are you eating enough?”. Not eating enough is a pretty common problem among women. If you are working out regular, in order to lose weight, you need enough calories. If you aren’t getting enough calories your body will stop shedding the weight and will start storing the calories because it thinks it’s in starvation mode. You can read more about it here.
When trying to lose weight, I suggest using a food tracking app, such as My Fitness Pal. These apps can be really helpful for a few reasons. First, you put in your personal information and your fitness goals and it will tell you how many calories you should have. You can also check this through other websites to make sure it’s giving you the right amount. Next, it has a huge library of foods with the nutritional information and you can scan barcodes on food you buy at the grocery store. It will also link with a Fitbit to track your exercise or you can manually enter your exercise. The important thing to remember is that if you burn 300 calories walking, that negates 300 calories you ate for breakfast and you need to make those calories up through eating more. The app will show you what calories you have remaining to fill your body with.
You will have a lot of success if you eat enough of the right things and exercise. Don’t fill your body with sugar and bread and calories from drinks. Remember that changing your lifestyle can be hard but well worth the reward of living a fitter, healthier life.
I was working with a client the other day and she started going on and on about why she was unable to get out for a walk and all the things that prevented her from getting in some more cardio. Nap schedules for the kids, making lunch, cleaning house, it might rain. Then she stopped and said, “I’m making a lot of excuses.” And I said, “Yes, you are.” It’s what we do. We make excuses. The truth is, like my wise husband says, “You make time for the things you want to make time for.” If you want to make real changes, stop making excuses and start moving.
Currently, one of my clients is stuck in a walking boot. This is not her first time in a walking boot. Not too long ago, she had to have one on the other foot. During that time, she gave up all her workouts. When she sent me a text that she was in a boot again, I told her, we can work around it. She told me that she didn’t want to lose everything she had worked for and was determined to do workouts in her boot. Let me tell you, I have a lot of fun things planned for her in the next 4-6 weeks. She is great example of not making excuses when she could easily say, “I can’t do it because I’m in a boot.” What excuse is holding you back? How can you work around it?
The weather is warming up and I have definitely started thinking about tank tops and shorts. If you haven’t started thinking about that, you should. No better time than now to get yourself in shape for summer.
Fit Chick Express in Lafayette is doing some exciting things before summer to help you get ready.
FREE SATURDAY CLASSES UNTIL THE END OF MAY!! This is exciting! Any woman can come and bring her friends to every Saturday class we offer until the end of May. We do not have classes every Saturday but almost every other Saturday. These classes are 45 minutes long and a great combination of cardio and strength. We can modify any exercise to fit your fitness level and needs. All we ask is that you sign up. There is not obligation beyond that. No credit card information is needed or anything. Just a simple sign up so we can now how to appropriately plan for class. To sign up go here. The next class is Saturday, April 19th at 8:00 am.
NEW 9:30 AM CLASS! This class has been requested for all those moms who need to get their kids to school before they workout. This class will be on Monday and Wednesday. If you want to give it a try you can sign up for our FREE two week trial that starts April 17th. This trial lets you try as many classes as you want for two weeks with no obligation or commitment. For more information go here.
Very exciting stuff happening at Fit Chick Express in Lafayette! Come and give it a try. You won’t regret it.
I have an interesting relationship with running. It’s like that saying, “keep your friends close and your enemies closer.” Well, running and I are very close. I found running to be awful for me and yet I understood that I needed it. It was a great source of cardio for me AND it always helped me to lose the inches. I told myself if I can just get myself comfortable I can run. So i found my sweet spot. The spot that I could control my breathing easily and I felt good about my run. I could look around and see what was going on. Comfortable.
As I started running more and more, taking on 5K’s, 10K’s and even a half marathon, I would get so frustrated at how slow my time was. It was really slow. Slow. I wanted to be faster and somehow I couldn’t get there. What I realized is that I needed to step out of that space that I was so comfortable in. Push myself. Run harder. Breathe harder. Feel uncomfortable.
I really want you to hear this. IT”S OKAY TO BE UNCOMFORTABLE. We are programed to be comfortable. When we get out of that space we feel like we have to quickly find our way back. What I want to say is, when it comes to pushing yourself and building your endurance, making yourself stronger – it’s okay to be uncomfortable. Please know, it’s not okay to push yourself through injury. Uncomfortable and bad, hurt pain are not the same thing. But let yourself be okay with heavy breathing, weights that feel heavy, runs that are hard on your legs. It’s okay. You will live through it and you’ll come out better/stronger/smarter/happier on the other side.
I met this great gal in January and started training her at the beginning of February. She has been so committed to working hard and eating right and it’s really paying off for her. She has lost 15 lbs in about a month and a half. While she is not at her goal yet, we always need to celebrate milestones. She is awesome!
A couple of weeks ago I was talking with a client about her weight loss journey. She told me that she didn’t think she could lose anymore weight than she had already and she was okay with that. This made me think for many days. I had a few thoughts. 1. I always want people to find a way to be happy and content with who they are. Life for all is so much better if we aren’t constantly judging ourselves and how we look. 2. I do want people to continuously strive to be better. I know it sounds like a contradiction to number 1 but it’s not. Each day I want to be a better me than I was yesterday – I want to be nicer, smarter, more productive, healthier, stronger but that doesn’t me I don’t love the me I am today. 3. I knew she was capable of so much more.
So last week just before my client was to leave on a cruise, I told her, when you get back we are giving up carbs for a month. After big eyes and much questioning she agreed to it. I’m happy to say she started yesterday and I started today. You should join us.
What does it mean to give up “carbs”? Are you just going to eat meat all day?
No we aren’t going to eat meat all day but meat will definitely be involved. Giving up carbs in this sense just means to limit them severely. Trying to stay under 20 grams of carbs a day and getting carbs mostly through vegetables. The things we are giving up are breads, cereals, rice, potatoes, pastas. Think grainy foods. We are also limiting our sugar through sweets. No candy, sodas, sugary drinks. We will also limit our fruit. Fruit is good for you but also can be high in sugar. When I’m going carb free I tend to limit my fruit a handful of blueberries with some almonds as a snack. We will eat lots of lean meats and protein. Protein is essential in turning fat into muscle. We will eat chicken, turkey, fish, some red meat, nuts, eggs, cheese. We will also include lots and lots of of vegetables. We also will eat plenty of good fats – avocados, olives, almond butter. There are plenty of places to find meal plans to do a no-low carb eating plan just by using the magic of Google.
What are the benefits of going no-low carb?
Carbs and sugar, in general store right in your belly. Usually I can tell when my clients have been going a little hard on the sweets or the breads because I can see it right in their belly. By giving up the carbs for one month, you’ll notice a difference in your mid-section. If you don’t believe me, take a picture of yourself the day you start and the day you finish, you’ll notice a difference. By pairing this eating plan with exercise, you’ll notice some weight loss too!
Additionally, you’ll feel better. At first it will be hard and an adjustment because our bodies get addicted to carbs and sugar and we crave them but after a week or so you won’t need them and you’ll feel really good. Check out this article to hear how a regular Joe feels when gives up carbs. http://www.tropicalmba.com/what-i-learned-by-quitting-carbs/
A question I often ask people is “if you can’t give up something that is holding you back then what does that say about your addiction to that thing?” I’m not saying you have to give up carbs and sweets forever. I’m saying, do it for a month. I think what you’ll find is that you feel better and you don’t really need to add those things back to the extent you were having them before you started.
Maybe after a month you’ll find a way to just add some of them back. Or perhaps you’ll just add them once a week. Chris and Heidi Powell practice carb cycling with their clients and maybe that is more your pace.
If you are looking for something new to help you lose a few pounds or if you are looking for a new way to challenge yourself, this could be for you. If you decide to join us, please let me know. I’d be happy to check in with you and help hold you accountable and you can do the same for me.
My name is LaShanda and I’m a Certified Personal Trainer and owner of a fitness studio in Lafayette, Colorado called Fit Chick Express. My goal is to help women achieve their health and fitness goals through their eating choices and their workout plan. We stay accountable by building a community of strong, encouraging women, who build each other up and work together to be their healthiest and happiest selves. You can find our website at www.fitchickexpress.com.
In my blog you will read about food, exercise and my own journey to be my healthiest self.
What should you know about me? I’m head over heels in love with the man I’ve been married to since 2006. I am just like you, I love food! I’m not perfect. I struggle with food, exercise and motivation and need inspiration to give me a push. I live with Hoshimoto’s Thyroiditis and am learning all the time how to manage it.
I hope to inspire women to be healthy and to be happy and to encourage them to get moving. If you go from doing nothing to walking 5 minutes a day, you’ve already begun. Feel free to ask me questions and I look forward to getting to know you.