Weight Loss

15 Rules to Staying Healthy

1. Drink lots of water.
*Drinking eight 8oz glasses of water a day will help your body metabolize fat, rid itself of waste, and keep you from feeling false hunger pains.

2. Never go more than 3 days without exercising.

*Setting a standard for yourself will help keep you on track and in a routine.

3. No carbohydrates after 2pm.
*Eating carbs early in the day will give you a needed boost of energy and allow time for you to burn them off throughout the day.

4. Always choose natural foods.

*Processed foods are unfamiliar to your body making it more difficult for you to metabolize them efficiently.

5. Change up your workouts to challenge yourself.
*Your body will become acclimated to a repetitive workout routine. The best way to see results is to keep your body guessing by switching it up. Try incorporating HIIT as well.

6. Incorporate strength training with weights into some of your workouts.
*Did you know that strength training builds muscles and that leads to burning more calories? The more muscle your body has to maintain the more calories you will burn.

7. Avoid artificial sweeteners.

*Anything artificial that you’re putting into your body is probably not the healthiest choice. Although removing/avoiding artificial sweeteners is currently only a theory, these sweeteners are thought to maybe even cause weight gain.

8. Limit the amount of alcohol you consume and avoid mixed drinks filled with sugar.

*Not only will your beloved cocktail add calories to your diet but it will actually slow down your metabolism in order to enable your body to process the alcohol. Not to mention after having a few, eating an entire pizza doesn’t seem so taboo.

9. Try new healthy recipes.

*Grilled chicken and veggies are great but if that’s all you ever eat, chances are you will get bored and fall off the wagon. Add some variety and spice to your meals and truly enjoy your food!

10. Set goals for yourself so that you are always working to achieve something.

*Make sure to have a clear idea of what you want to accomplish…fitness goal or healthy eating goal or both. Also, don’t forget to celebrate the goals you have achieved!

11. Plan outings with friends around physical activities rather than dinner or drinks.

*Take temptation out of the equation and suggest spending time with your friends participating in a fun activity like paint balling, kayaking, mini golf or even a bike ride.

12. Meal prep is essential.

*Although initially it may seem like a lot of work, preparing your meals ahead of time will ensure that you are making good decisions and sticking to your healthy lifestyle.

13. Eat before a party or gathering so that you are less tempted to make bad choices.

*By attending an event already full, the only thing you will gain is an advantage. Even though your favorite dip may be in front of you, your judgment won’t be clouded by hunger therefore you are more likely to say no.

14. Keep healthy snacks on hand at home and at work.

*For those desperate times when you are starving and need to eat something immediately, these already prepared healthy snacks will be your lifesavers.

15. Be patient and stay positive.
*Although sometimes easier said than done, try and be patient because results won’t happen overnight. Embrace the journey and always try to maintain a positive attitude. Negativity will only bring you down and allow you to make excuses for yourself. As long as you are putting in the work, the results will follow.

Read More

Strong is the New Skinny

When it comes to appearance many of us idealize the slim and beautifully airbrushed models and celebrities we see online, in magazines, movies and television. As an average woman however, it is hard to stay positive and be confident in ourselves when at every turn “perfection” is flashing in front of our eyes. It is nearly impossible not to compare ourselves to these images even though we know they may always be unattainable. Thankfully, as fitness trends are changing, it seems as if more women are focusing on being healthy and strong versus skinny.

A common misconception that many women have is if they lift weights, especially heavier weights, they will get “bulky” or start to look more masculine. The good news is this is incorrect and can be proved wrong scientifically. First, muscle burns fat and so the more muscle you have the more fat you will burn. Second, as women our body compositions are very different than that of men. So unless your goal is to become a female body builder you will not just haphazardly achieve that type of physique.

There are so many benefits to being strong and healthy and our Top 3 are:

  1. Gaining confidence as you watch your body transform.
  2. Becoming more capable of physical tasks in the real world.
  3. Cultivating a new and healthy lifestyle that you can be passionate about.

Modern fitness focuses more on interval training for shorter periods of time, utilizing weights while doing cardio and muscle confusion. Efficiency and intensity is what we recommend. So… stay positive and put in the work and you will have nothing to lose but inches and self-doubt!

Read More

Back to the Basics

“5 Foods to Never Eat”, “Six Weeks to a New You”, “6 Tips to Improve Your Posture”, “21 Day Fix”, “South Beach Diet”, “Insanity” all sound fantastic however, being bombarded with so many options can send your mind into overdrive. To make things more confusing, many of the diet and exercise regiments out there consist of conflicting information. Getting back to the basics will help you regain focus on your ultimate goal.

Ultimate Goal: To maintain a healthy balanced life.

No matter what style of exercise routine you prefer make sure you are challenging yourself. For example, if 30 minutes on the elliptical is a breeze, you may want to consider increasing the level of difficulty and speed or try a high intensity interval cardio session instead. If you are only doing cardio then add weights. Without a challenge there is minimal effort and with minimal effort you will not achieve results. Also, consistency is vital so don’t go more than 3 days without working out.        Myrtle Beach weight loss

Eating healthy is not a diet it’s a lifestyle. The sooner you come to terms with this the better. If you have been eating healthy for a few months and aren’t seeing results, there is a logical reason. Ask yourself what are you doing or not doing that could be causing the problem. Are you:
• “Tasting” your kid’s meals in between yours
• Having that beloved glass of wine every night
• Consuming too many calories from healthy food or possibly not enough

Write down everything you consume and re-access your nutrition. From there you should be able to determine where the issues lie and make the necessary changes. If this is too challenging for you then consult a nutritionist, your health is worth it!

Set goals and stick to them. Dig deep and discover what motivates you. If your ultimate goal is to have more energy to play with your kids, to fit in your favorite pair of jeans, or to finish your first official race then use that motivation to fuel your fire. If you happen to have an off day where you don’t eat as well as you should or don’t make it to the gym, don’t beat yourself up. Let it go, move on, and make twice the effort the following day. Living a healthy lifestyle is a choice and if you remain positive and determined you can do anything you set your mind to.

Read More

Fueling Your Body

Fueling your body is one of the most important things you do each day. Although some people are more sensitive to certain foods than others, in general we are all affected by what we consume. As for those of us who are trying to eat clean and shed some pounds, keep in mind that your diet is anywhere between 70-90% responsible for weight-loss. Here are some helpful tips on how to maintain a healthy diet and to avoid temptation.

First, make sure you are drinking enough water. Staying hydrated is extremely important for your body to function properly. At times our body confuses hunger with the sensation of thirst so before you eat anything, drink some water first to see if the feeling dissipates. Also, try and keep a bottle of water on hand at all times whether it be reusable or bottled. If you have access to a kitchen at work make sure you are monitoring how much you consume throughout the day and if you are particular about how your water tastes try a Bobble, a reusable filtered water bottle.

Next, eating small meals throughout the day is essential for keeping your metabolism going. Planning your healthy meals ahead of time is the key to success. It is also very important to make sure you have healthy snacks available so when you grab something it’s not coming from the vendingHealth, fitness, Picky Bars, Nutritional, drinking water machine. Try and keep them around 200 calories or less and the
healthier the better. Picky Bars, for example, work as an ideal quick snack for those of us on the go. They are gluten, soy and dairy free, 200 calories each and are made with 100% all natural ingredients.

Lastly, listen to your body. When making a lifestyle change to become a healthier you, there most likely will be a period of time for trial and error. Certain people may be able to function with less sugar or carbohydrates in their diet than others. If you are feeling light headed and lethargic then you may want to incorporate an extra piece of fruit into your meal plan. Or, if you are finding yourself craving more protein for example, pay attention, it may be your body asking for what it needs. Remember, balance is the ultimate goal and everything in moderation.

Read More

New Years Resolution

Some of the most popular New Year’s resolutions focus on a healthier more active lifestyle. In theory, these resolutions are great but staying on track and following through with them is a different story. Everybody starts off strong when it comes to a resolution for the New Year, however, when February and March roll around they tend to become lax and lose sight of their goals. Here are some tips to help you stay on track this year and achieve fitness success.

First, prepare your food on the weekend for the upcoming week. Making Fitness, Wicked Fitness, Christmas, Holiday Season, New Years, New Years Eve,Memorial Day, Fitness, Healthy Food, Healthy Snacks, Burn Caloriesenough food for two meals a day for five days might seem tedious but the convenience and comfort of knowing you will not have to stress about what you are eating or how much makes prepping worth it. Also, plan your cheat meals. If you know you are going out with a friend on the weekend then choose that as your cheat meal. However, do not overindulge and be sure to get back on schedule the next day.

Next, log your calorie intake. Whether you prefer to keep a food journal or to use a more modern version like an application on your smartphone such as My Fitness Pal , either method will help hold you accountable. By documenting all of your intake it is forcing you to acknowledge everything you put in your mouth, even the few bites of pasta you snack on while cooking.

Lastly, stay true to your workout plan. Make sure you set an attainable goal of how many times you will workout in a week. Once that is established, stick to your regiment. The only exceptions for not going to your gym session should be illness or an emergency.

The best motivation to keep going with your fitness plan is to see that all of your hard work is actually paying off. Give your body at least four weeks to adjust and you will start to see results and for some they may even come sooner. Start devising a fitness plan now and make 2015 your best and healthiest year yet!

Read More

Staying Fit During The Holidays

Fresh veggies, Fresh Fruit, Weight Loss, Scale, Pole Dancing, Pole Fitness

The holidays are a time of gathering with family and friends. Unfortunately, the majority of family functions are centered around eating and drinking, and most are not health conscious. If you’re trying to maintain a healthy lifestyle things can get tricky as temptation is lurking around every corner. Here are some tips on how to avoid gaining those extra pounds during these next few months.

1. Make it a point to be extra health conscious for all of the surrounding days. For example, if you love your cocktails and typically you allow yourself to have some drinks a few nights a week, try to abstain until your holiday party. The same goes with food. Plan your “cheat meals” so they coordinate with your celebrations and you won’t feel nearly as guilty!

2. Get your morning workout in. If you know you’re going to be indulging at evening holiday parties, then burn calories prior to your gathering and get your metabolism revved up for the day. Those extra 500 calories you burned in the gym could make a difference of not gaining that extra pound.

3. Eat. Make sure you are eating throughout the day and not “saving” your calories for later. Starving yourself during the day will only cause your body to want to store the fat it consumes when you do eat. Also, by eating it will cause you to be less hungry later on in the day.

4. Drink lots of water. As we all know drinking enough water is essential for several reasons. One, if you’re dehydrated then your body will not function properly. It can cause false hunger pains causing you to eat unnecessarily when your body just needs hydration. Also, when we are consuming a significant amount of sugary drinks and alcoholic beverages water is essential to replenish and rehydrate not to mention help you avoid the dreaded hangover!

If you remember to follow these four easy steps, you will breeze through the holidays successfully. You should be able to maintain your current weight without depriving yourself of any of the festivities. Remember to stay on track with your fitness routine and follow the rule of thumb “everything in moderation” your New Year’s resolution won’t have to be starting from square one.

Read More

Didn’t Come Close To Your Fitness Goal

Maybe you weren’t able to reach your fitness goal this summer, or maybe you put on a few extra pounds from all of those barbeques and fruity cocktails. No worries, fall is officially here which means it is the perfect time to reassess your diet and exercise regimen. The sooner you get into a routine, the more success you will have making it through the holidays. Here are a few tips to help you stay on track and meet your goals this fall.

Establish a weekly meal plan and stick to it. Diet is more than half the battle. Therefore, putting forth the extra effort to have healthy food at your convenience can make a world of difference. Try pre-cooking lean protein for the work week on Sunday so that when you go to grab lunch it will be ready. Also, keeping healthy snack s around like fruits, veggies and nuts will help you avoid eating the wrong things. Be sure to eat the correct amount of calories for your body type as eating too many or too few will hinder your progress.

Keep a food journal. Documenting everything you eat will give you a clearer picture of what you are ingesting on a daily basis. And yes, those two spoonfuls of macaroni and cheese you ate while making the kids their dinner count! Although it may seem a little inconvenient at first, it will soon become second nature and will help you assess your eating habits. Also, there are several fitness/calorie counting apps on your smart phone for those who are more technically savvy.

Hold yourself accountable for your workouts. Whether you are marking your activity on the calendar, working out with a gym partner, or simply packing your workout gear the night before, take the necessary steps to make it happen. You may not always feel extremely motivated but as long as you push yourself and keep your end goal in mind you will achieve success. Remember, you will never regret a workout.

Read More

“Fat Day” Do’s and Don’ts

Lacking a little confidence lately? Or maybe you’re just having an off day.  As women we all have those moments where we don’t feel as sexy, beautiful, and confident as we should. Here are a few ways to help you feel fantastic about yourself despite waking up on the wrong side of the bed.

If you’re having a “fat day” where nothing seems to fit or look good, dressingweight loss, loose weight, skinny, Healthy Living in the right type of clothing is essential. Despite what you may think, going baggy is not the answer. Wear form fitting clothes or outfits that give you shape. If you’re wearing a dress, try pairing it with a high-waisted belt that shows off your figure. Also, a cute blazer or jacket will give you a great silhouette and hide your bloat at the same time!

On a good day you may be able to get away with a 5 minute face and 10 minutes on your hair but if you’re having an off day, spend a little extra time getting ready in the morning. Style your hair like you might if you were going on a hot date. Also, try adding a little more color to your face like wearing some lip stain or eye shadow.  Click here to see popular lip stains.

Most importantly to look and feel better it starts with the inside. Drink lots of water Stay Hydrated, Hot, Summer, Boot Camp, Fitnessand hot green tea to cleanse your body throughout the day. Also, eating healthy will make you feel better instantly. So skip the salty Chinese food and choose a better option like a salmon salad or some fruits and veggies. Lastly, exude confidence. The more you believe it and own it everyone else will too.

Read More

Core It Up

Having a strong core is not only sexy but it also prevents injuries when strength training or even performing daily tasks. Core training can also help you avoid a fitness plateau. And although there are many misconceptions out there, core training is much more than just doing sit-ups or crunches.       core, strength training, exercise, Myrtle Beach, Women only Fitness
At our Wicked Core Conditioning Class, you will experience 60 minutes of high-intensity intervals that will be sure to rev up your metabolism. Targeting your abdomen, thighs, arms, shoulders and buttocks you will leave exhausted, but wanting to come back for more. It’s the summer, stop by Wicked Fitness and start working on your beach body today!

Read More

Wicked Fitness Boot Camp- Loose with Agility Drills

At Wicked Fitness Boot Camp we will help you lose weight efficiently and teach you how to keep it off. Through plyometrics, agility drills, flexibility training, cycling, and body sculpting in a high energy group setting you will be challenged within your means. The diversity of our workouts coupled with our experienced instructors is a recipe for success. When you are putting in hard work and dedication you will see results, and when you see results you stay motivated to maintain your fit and healthy lifestyle. Don’t wait, give us a call today and find out more about our boot camp and how we can help you become a better healthier you!

Boot Camp, Fitness Boot Camp, Training Boot Camp, Boot Camp Billy Blanks,

Read More