healthy eating

The Cold Hard Truth: Straight Answers for Common Questions

I’m sure we all can agree the idea of “going on a diet” and “getting in shape” can be like a dark, looming figure in the corner of the room. Something every once in a while we look over at, and quickly look away from until it’s spring and we have to go bathing suit shopping. Nothing like a tiny dressing room with fluorescent light bulbs to put things in to clear perspective.  We won’t even mention how in our New Year’s resolutions, we all vowed to get in shape and have an amazing bikini body by summer, but that was forgotten about by the beginning of February, and now Spring has sprung and time is running out.

But where to start? There’s so much to know….what to eat and not eat, what exercises are best for what you are trying to accomplish, do supplements work? It’s enough to make anyone’s head spin. Never fear! Your friendly Wicked Fitness trainer can help! First, we gotta start with your mind.

You need realistic expectations. News flash, losing weight is incredibly HARD work. How fast or slow you lose really is up to you. You decide to work out, and workout hard 4-5 days a week and partner it with proper nutrition, that you are incredibly disciplined with, you are obviously going to notice changes faster than someone who is only working out at a moderate pace 2-3 days a week, and only being half way strict with nutrition.  Unfortunately, losing weight really goes hand and hand with nutrition. So, unless you are eating for your goals too, the road to results is going to be a slow, frustrating one.  Let’s just be honest…the client who says, I want to lose 25 lbs. in 2 months, but I can only come to 2 classes a week, and I have no intention of changing my eating or drinking habits….. not realistic expectations.

Are you obsessed with how many calories you are getting, or macros, or carbs, or whatever? Let me ask you this…. Has it gotten you the results you want despite the length of time you have been committed to it? Probably not, which is why you are now asking a trainer. If you truly feel the need to count something, count reps of exercises. Wipe out your mind set of what magic number you think you need, because every single body is different.

What about skin? The human body is pretty amazing, and usually the better we are to it, the better it will be to us in return. Let’s say we haven’t always been so kind to it, which has led us to a place we are not the size we want to be. I often get questions about losing weight and having loose skin. The key is to tighten and tone as you go which definitely without a doubt will help. However, let’s use a balloon as an example. You take a balloon and stretch it, and blow it up much larger than its original size.  If you instantly let the air out, it will go back close to its original size, but the latex will be a little loose.

Now, let’s say you blow that balloon up much larger, and the latex is very stretched, and then you leave it that size for a significant period of time. When you deflate the balloon it will be much looser and still stretched out. Skin acts the same way. If you lose a significant amount of weight, your skin has already been stretched out for a period of time, and once it is that stretched out, although some will elasticize, it has no place to go. The same actually goes for muscle. If you visualize a body builder, (for example’s sake an extreme body builder like an Arnold Schwarzenegger type), they build their muscles to a certain size. Well, in turn that muscle mass has no place to go when they stop training, the mass just changes form usually to bulk unless they continually tone. The same with stretch marks, they will lighten and get significantly smaller, but traces of them will always remain no matter how small you get.

Let’s take a second to talk about the scale. I blame society for this. It apparently has become so engrained in our minds that we, at our height should weigh a certain amount.  My next question…Says who? I have women who come seeking counsel regularly that say they want to be 120 lbs. Little does that woman know, her bone structure is not built to be that size. That particular woman might look sickly at 120 lbs., whereas someone of a different build and frame, that may be a healthy weight for. Guess what… your frame, and your build, and your bone structure are not the same as the person next to you. Whoever said the scale was anyone’s friend LIED. Stop focusing on numbers on the scale and focus on what you see in the mirror. Focus on how your clothes fit. You like what you see, Fantastic!!! Keep up the great work! You are uncomfortable in your own skin… then make some changes to meet your goals.

At the end of the day losing weight, toning up, getting healthy… it is a LIFESTYLE. Not to mention a commitment that takes time, work and constant dedication. Results take work. There is no magic supplement, or pill despite all the hogwash the nutrition industry will try and sell you. They are making tons of money off peoples strong desires for a quick, easy fix.  YOU are the owner of your body and mind. So, is it possible? ABSOLUTELY! But it starts with realistic expectations. Set your mind on the right course, and you are already on your way.

Read More

New Year New Me

Sounds so cliché, doesn’t it? Yet this saying is said by so many of us right after the ball drops ushering in another year. What does one mean by this exactly though? Everyone has New Year’s Resolutions that are very rarely accomplished and although they put in a few minutes of thought on what they’d actually like to create for their lives in the New Year, usually by the first of February those resolutions are quickly forgotten and we are right back to our old same routine, our old same thinking and our regular, comfortable life, with no real commitment for change because after all, that would require work and effort.

So, first, maybe we should start by giving recognition to the “old” me, since you are determined at this point still in January to change it. What really great things did the old me do for you last year? Did it stay relatively healthy, fighting off colds and flu season, or that 48 hour stomach bug brought home by one of your children that everyone got, except you? Maybe the “old me” kept you super calm and collected three months ago during that stressful work meeting. Maybe it even gave you the strength and confidence to get out of an abusive relationship you hung out in way too long. So what, if after that relationship ended you fell off the wagon and gained 15 lbs. Maybe you should thank your body first for getting you through some big obstacles.

Now that you have cut yourself a moment of slack, on to the task at hand. What exactly do you mean by, “New year, New Me”? This is actually a very broad term. Since “Losing weight” is the number one New Year’s resolution by just about.. well.. EVERYBODY, let’s start there. So, you want to lose weight. What is your game plan? Now that the holidays are over, and New Year’s Eve, and all of the New Year ’s Day left overs are finally out of the house, we are in to the second week of the year, is it a safe time to evaluate that? You see, a failure to plan is really a plan to fail, and although you have vowed for the last 10 years to lose weight, this truly is your year! So, I say again, what is your game plan?

Write it down! You want to lose weight? How much weight? Are we talking numbers on the scale, total inches lost, or fitting back in to our skinny jeans, or all of the above? Unfortunately, yes, this resolution is going to take effort and work. Despite what the diet and nutritional companies try to tell you, there is no magic pill. It’s going to take nutritional guidance and hours and sweat, (yes, sweat) put in to get you where you want to be. Luckily for you, at Wicked Fitness we can get you right on your way.  The biggest trick is not losing sight of your goal. Life happens, but change is also possible if you stick to the plan!

What else would you like to change about the old me? Write that down too. You see, almost as if sending a direct message to the universe, when you write something down it puts it in your face and gives it power. Now that we have the weight resolution out of the way, what else would you change about the life you have? A new job or promotion? Alright, what is it going to take to get you there? More schooling? Again, what’s your game plan?

What about your mental resolutions? These ones are not as commonly thought of. Things like, “meditate more”, “change my thinking “, “Read more” , “Write in a journal”, “Start loving myself”, these are often forgotten altogether or quickly moved passed in the chaos of everyday life. These can be just as important as all the physical, in your face goals of a new year like fitness and careers.

You see, nothing that is truly rewarding comes without hard work and sacrifice. Most people get so caught up in not really wanting to work for change that they fall into their same patterns repeating year after year because they are comfortable, and venturing out of that comfort zone would really shake the boat. Comfortable bears the same results, whether that be in your physical body, career, or everyday life. However, when you rock the boat, do something out of the usual, take steps that make waves toward your goal, this is where change starts to happen. Change in your body, your mind, and your overall reality.  NO change can happen without steering the course and following through. So, is this really going to be a year of change, rebirth, and redesign? Every journey starts with the first step. Are you ready to take yours?

Read More

Wicked Guide to Surviving the Holidays

Did you know the holidays is also one of the most stressful times of the year? Yep! Neck and neck with tax season. (I know, right?!) Are you thinking? “But all the joy, the merriment, the family?” Who are we kidding, right? Probably right behind that thought is the laundry list of things to do. The list of presents to buy, the date of the kids holiday performances, not to mention making the costumes, decorating the house, trimming the tree, the office party, all the extra cooking, teacher gifts before winter break, who is coming in to town, and who in the family no longer speaks to the other (that always makes for an interesting dinner), where will all the money needed for this come from…the list seems never ending. We won’t even broach the subject of waiting in a million lines… EVERY WHERE.
Between the seemingly Santa sized list of to-do’s, must have’s, and not to be forgotten, it is incredibly easily to lose complete sight of your goals you set back in September. Did you know on average people gain between 10-15 lbs. over the holiday season? 10-15 LBS!!!! That’s a staggering amount especially when you have been working so hard to get it off. Stress, less time to exercise, and more time eating and drinking the worst of the worst, all that holiday merriment quickly gets out of hand and January presents itself to you no longer fitting in to your skinny jeans that you just got back into months ago.
Luckily, with some pre-planning, it doesn’t have to be this way! You have probably heard of the Elf on the Shelf or maybe even use it with your kids. The Elf keeps a watchful eye on the kids, reports back to Santa nightly and returns every morning in a different “sneaky” place. If you are like most of us, we use this “toy” to keep our kids behaving in the month of December. Man, it works like a charm too…the horrifying thought of “Santa” finding out they fought with their siblings or did something they weren’t supposed to…(like maybe steal a cookie from the cookie jar)… Well, maybe adults need an elf of the shelf as extra “eyes” to when they are being naughty as well. Someone watching when you are pouring that extra glass of egg nog to help deal with your in-laws. Here’s a start… don’t buy the eggnog. Around the holidays, extra junk inevitably finds its way in to our houses, pantries and even our work place. Yes, it is going to take some serious will power, but you can say no. Make sure you are bringing your snacks and lunch to the office so when the breakroom is full of calorie filled temptation, you can easily escape.
Don’t let yourself get hungry. If you get busy without preplanning your next snack/meal you are that much more apt to grab the first thing you can get your hands on, which will almost guaranteed be clean eating sabotage. Snack on vegetables galore and drink your water. Get enough protein daily which will lead to feeling less of a need to snack.
Don’t skip workouts. I realize time is of the essence and during this season there is never seemingly enough of it. Workouts easily get placed on the back burner, but they are IMPERATIVE for staying on track, not to mention mentally it’s the best combatant you have against all the stress that comes along with the season. An extra bonus, you aren’t just boosting good endorphins, but also your immune system to fight away the gift of the common cold that often shows it’s face around this time.
Choose your calories wisely! Imagine you are at an event, family gathering, office party, holiday get together and you are staring at a table of temptation and don’t want to seem bah humbug or anti-social. Suddenly the room seems smaller and panic mode sets in. Relax! If this is a pot luck event, you can start by making something clean eating YOU can eat and like. It might possibly even turn others on to a new recipe or even a whole new outlook on healthy living. If the food is provided, usually, there is healthier options. Almost every party these days offers a veggie and fruit platter, even meats and cheese (don’t go crazy on the cheese).
Let’s talk Liquor! With all the extra merriment of the season also comes extra drinking. When trying to cut weight, alcohol of any kind is not your friend, but if you are going to let your hair down and do some celebrating, certain options are better choices than others. Wine, red or white, you are looking at about 120 calories a glass (that’s in an exact 5 oz pour, which I can guarantee you are pouring possibly even twice that. Beer is loaded with empty calories, and leads to belly bloat. Mixed drinks of any kind are loaded with excess calories and sugars, easily racking up over 1000 calories if you aren’t careful. If you are choosing to drink, straight liquor in a shot or on the rocks, is really the way to go, when it comes to getting the most alcohol with the fewest calories. Keep in mind, the sweeter the taste of the liquor usually the more calories as well, so steer towards the “original” versus the flavored.
At the end of the day, the holidays, although packed with a ton of extra stress and things to do, can also be quite nice and a celebration of the year’s end. For some, a time to celebrate an amazing year with family and friends, for others a time to say good riddance and on to a better new year, but regardless a time of celebration. Life is absolutely for living in the moment and should be enjoyed, or else, what are you doing all this hard work for any way? Life truly is too short, but do not let all the hard work you have already done go by the wayside and derail you from the fast track to reaching your goals.

Who knows, maybe that Elf on the Shelf is making a pit stop at Wicked and letting us know what you have been up to. We do have connections at the North Pole.

Read More

Own Your Own Story

Last week I celebrated my 27th birthday. Naturally, I started reminiscing about my past, my personal story. About nine years ago, I was in a full blown battle with an eating disorder.

As a child, I was super anxious, had panic attacks, and even OCD. I was so afraid of dying. I didn’t feel safe in the world. At that time, I learned that food could comfort me in ways I didn’t know how to do on my own. I started to feel bad about myself and developed low self-esteem because of the way I was treating myself. I got picked on and felt gross. I didn’t know how to handle my thoughts. I never felt good in my body or about the way I ate.

Senior year in high school, I found my control. I started eating less. Way less. I saw myself getting smaller. I started exercising more and more. I started to gain control over my anxiety and panic. I even got more attention from boys. I felt so high because I finally was good at something, I was thin and nothing else mattered. I became obsessed. In just a couple months, I lost an unhealthy amount of weight. I was eating very little and on a very rigid schedule. I put this first before anything else. I avoided parties, family, or anything that I thought would set me off track. I avoided anything food related. I lost a lot more than weight. I lost friendships, fun, my period, my thick hair, and my connection to my intuition . After 3 years of food restriction and over exercising, my body’s hunger could not contain itself. I needed to be nourished. I needed food.

So I ate. A lot. I was compulsive and nobody knew it. I started binging on anything, especially the foods I had denied myself. I would leave functions to sneak eat in the bathroom, car, or anywhere private. I gained 30+ lbs. back and some extra in 2 months. It was drastic and made a major dent to my ego. I felt hot, uncomfortable, and depressed. I felt as if my worth went out the door. I hated putting clothes on. I hated looking at my closet at the clothes I used to prance around in when I was…thinner. I felt sucked in to this guilt / self-sabotage habit loop. I was mentally and physically at war with myself.

When I hit my rock bottom. I decided to write. It was midnight. I ate so much that day that I actually got sick, my body naturally rejected the food I put in it. I couldn’t sleep because I felt so ill, so uncomfortable, so full, and ready to just give up on myself. Somehow, I went downstairs on my computer and I started typing. I wrote…

“There has to be a way out. There has to be a different way. I don’t wish this pain on anyone in my life. GOD, I swear, I will get better. Help me get better and when I do I will help others. ”

So I got better.

My recovery journey was a slow, steady, yet rewarding one. I took action and got professional help. My boyfriend at the time, Kyle, introduced me to his sports mental management goal system. He used it for golf. I was a horrible golfer. So I used it for my personalized goals.
That was my first introduction to learning about the power of our mind, our thoughts, and that we can change our reality by changing our minds.

All that lead me to where I am today. Helping others find freedom around negative habits and beliefs. I still struggle, I still battle the obsession, the thoughts that tell me I’m gross. However, it doesn’t stop me from living and doing the things I love. I have to redirect myself, every damn day. Truth is, it doesn’t matter how much you weigh or what your dress size is. IT DOES NOT MATTER. What matters is how you treat yourself, how you feel in your body. Instead of working out to lose weight, work out to nourish your muscles. Eat healthy to have energy to do the things you love. I have learned to approach my disordered thinking with more kindness, love, and compassion. At the end of the day, you need to be happy with where you are now. I was not any happier being smaller. I am happier now more than I have ever been. I fill up on experiences with my good friends, with meaningful and uplifting work, and doing the things that nourish my body, mind, and soul.

Whatever path you are on, the first step is to forgive yourself. Forgiveness equals freedom. Use your challenge, your suffering as a pivotal turning point to change. Be grateful for the challenge as it serves a purpose. It is easy to focus on the negative side effects of our challenges. However, without it, how else would we evolve and transform? Use them as learning lessons. Get curious, what is the benefit of this suffering? Believe it or not, this is your bodies way of telling you…my darling, PAY ATTENTION !!!

“In the long run, you’ll be proud of yourself being able to push through the obstacles. The outcome is great and all but the journey is better because that will be your story” Kurt

Just take the first step and the path will show up later. You are worth the fight. Fight for yourself by asking for help. Message me. Message a therapist. Google. One step every day. The biggest thing was I had to accept myself as I was. I learned to stop waiting till I felt better to act. Now is the perfect time to start, now is always the perfect time.

So own your story. OWN the darkness. Shout it out loud. Express your secrets that nobody knows. Why? Because you never know who you might help heal. When we free ourselves from our past, we help others heal and do the same. Make the choice to be free from the darkness inside you. Shine the light of awareness on that dark spot.

All we need is a little inspiration, and I hope this is it.

From my heart to yours,

I believe in you.

Anna Elizabeth Nadolski

Read More

Halloween Treats: How to Slow Down & Be Mindful

Halloween is right around the corner and most of our clients ( including me ) are already beginning to worry about how they will manage so much Halloween candy next week. The stash of candy sitting around the house, at work, or the treats at holiday parties can lead most of us to automatic patterns of just grabbing, devouring, and not paying attention to the process of eating. Instead of feeling numb or overwhelmed, we can shift our attitude from judgment to honesty. Fear to self trust. The best way to do this is by slowing down and being present.

Here are a have a few of my favorite tips that will help you slow down, beat overwhelm, and give you the confidence to choose wisely and enjoy Halloween.

1. CONTEMPLATE. Take plenty of time to scope the party room or candy basket. Notice what you really want. DO NOT DENY what you are craving. Start by becoming aware of what you want. Examine all of your options before picking one. Once you pick it enjoyyyy baby!

2. HOW SLOW CAN YOU GO? Chew slowly. Notice yourself chewing the food and truly tasting the party in your mouth. Notice how your jaw moves as you chew. Connect to the present by tuning into your physical sensations : sight, sound, taste, touch, and smell.

2. WAIT ON MORE. Fully enjoy one piece of candy from start to finish before you move onto the next bite or decide if you want another piece. Put a timer on. Place a gap between urge and reaction. This gives you time to check in and ask “How do I feel?”

3. HUNGER SCALE. Check in before and after you eat. On a scale of 1-10
(1 – being starving, irritable, extremely hungry)
(10 – feeling you need to unbutton your pants, very full, uncomfortable)
Just checking in will help you slow down. The mindful eater may say something like, “I just ate a meal and had a cupcake. On the hunger / fullness scale I am at about a 6.5. I am comfortably full. I know if I eat another cupcake it will put me over the edge. I know this craving will pass. Let me wait 20 minutes and if I feel hungry, I am more than happy to have another or at least take one home to enjoy later.”

4. SIT DOWN and stop multitasking. Before you eat, take a seat!!! This will help you reduce distraction, meaning less chances of you over eating.

5. EAT KINDLY. Plan on eating with the intention of being in full view of others. Notice if you have the urge to eat in a private setting. Ask what is triggering you emotionally to eat in private?

Other Tips:
– Be KIND and compassionate to yourself.
– Make sure you don’t skip out on meals. Aim for at least 3 well balanced meals. When we are hungry, we make poor choices that can increase your chances to binge on candy and sugar later. Choose foods that light up your world…think plant-based rainbows (veggies and fruits) on your plate at each meal and you will naturally want less later.

– Make a list about all the things you love about Halloween that doesn’t include food. Fill yourself up with fun rather than food. I personally love painting pumpkins, making crafts, and planning my costume. If you are headed to a party, bring a game like Cards Against Humanity or Jenga. If you are spending time with family, maybe plan on watching a movie together after trick or treating. Plan your evening around having fun and socializing. Filling up with laughs and good company will help you forget about any urge to eat.

– Set yourself up to succeed. Create a special vibe and treat Halloween as a special day by enjoying candy for a day or two, then throwing the rest away.

– Candy buy backs. Check out http://www.operationgratitude.com/. Or contact your local pediatric dental office. Some will do candy buy backs for a good cause.

Remember Halloween is one day, so remember to be kind and compassionate to yourself. When in doubt, just slow things down.

What are your personal challenges that you face during this time of year? We are here to support you at Wicked Fitness.

Anna is a Certified Health Coach and Yoga instructor. She weaves both worlds into one, to help others live more balanced, positive and healthful lives. Make an appointment today to find out more.

Read More

FOR THE LOVE OF THE GAME: NOT YOUR WAISTLINE

Football Season. In my opinion, more exciting than winter, summer, spring, or fall. My personal favorite season of the year. Myself, like so many others, live for weekends from August through January. Whether it’s college teams you are rooting for or the NFL, they all have one thing in common… FOOD. Football food, oh how we love it, and how it will quickly sabotage any recently laid clean eating plans. Here are just a few ways to fight the battle of the bulge with gridiron grit this season.

You throw the party! Whether tailgating or watching the game with a few friends at your house, if it’s your event, you get to plan the food. Have water bottles in a cooler, or even make fruit and spices infused water in a lemonade jar. Tell your friends it’s a BYOB event if they are set on beer with the game. Guess what? These days there are tons of clean eating, football food “cheats” recipes available online. Try buffalo “chicken” cauliflower bites, or turkey meatballs, or even veggie slices instead of chips and dip.

Make it a workout. Those players are working hard out on that field, (most weeks anyway). So, why don’t you challenge yourself also? Every time the opposing team scores, or your own team scores (your choice), do 20 pushups. They aren’t as hard when you are doing them in sets with rests in between. Why not try doing sit ups the entire commercial break, every commercial break, your abs will thank you. How about standing up from your couch and sitting back down 20 times each commercial break? Even doing a fast lap around the block every time the other team scores? The possibilities to get in a workout while you watch the game are endless!

Don’t mindlessly snack. How often are you getting so wrapped up in the game that before you know it, that entire bag of chips and dip sitting in front of you is gone? It’s very easy to not be monitoring portion control when we have food in front of us and we are distracted. So, if this is you, first, change up your snack. The healthier the better, like fresh vegetables or apple slices. Then, if you can also only put out a regular sized portion, so you know when it’s gone, snacking is over for a while. Also, eating an actual healthy meal before the game will stave off hunger and the desire to just eat and eat.

Water Challenge! You have a block of time set aside for the game. So, you are saying, it’s not like a regular day, when drinking your water can run behind schedule because of that work meeting, or kids sports practice, and so on. How much water can you possibly drink during the game? Challenge yourself. You are already close to a restroom and commercial breaks are often. It will hydrate you, and keep you feeling full longer so you don’t mindlessly snack. Remember, water is KEY for flushing fat!

So, there you have it! Just because football season is here doesn’t mean you have to sacrifice all your hard work in the gym. Keep to your goals. Remember, what you eat and do today will affect your whole fitness game plan. Champions are not made over night, nor is a healthy fit body. It takes work, and constant dedication. If you need a pre-game pep talk, we, at Wicked Fitness have got you!  Go TEAM!

Read More

Bitch Please, Every Excuse in the Book

So before you go getting your panties all in a bunch, and get on some feminist high horse, let it be known that I have nothing but the utmost love, adoration, and respect for women as a sex. And just as my own personal disclaimer I use the word “Bitch” with nothing but love and humor, not in derogatory sense. If you are indeed offended, even in the use of the word in humorous context by a sister trying to get you to wake up, using the word “Bitch”, please stop reading now.

So let’s get real and hold ourselves accountable for the real reasons you are not losing weight and getting results you want. As a trainer I hear excuses all day, all night, and even on weekends. It’s like as children we were taught to make an excuse for everything, or if something isn’t going our way, or the way we had envisioned, suddenly there must be an excuse as to why. So here we go with just a few.

I work out at least three days a week, but I’m still not losing any weight.

Bitch please! Just because you walk into a gym three days a week, and walk on a treadmill, and walk around looking at weight machines for 30-45 min before you really feel as though you’ve “gotten it in” and leave does not mean you have adequately worked out. Especially if you are trying to see real results and fit into those jeans from 5 years ago that you just can’t seem to bring yourself to take to the Goodwill because they “are going to fit again”. In reality, they are only going to fit again in this lifetime if you make some serious changes and put in some serious work.

Maybe I have a thyroid problem.

Bitch please! Or maybe, you have an “I really like to eat pizza, macaroni and cheese, or Tacos on Tuesdays” problem. When you walk in to that gym, have you ever taken a minute to look around you at the ripped people who inhabit such facilities? News flash…they are in there truly GETTING IT five plus days a week, rain or shine, whether they feel like it or not, and yes, even on weekends and holidays, and they have a very regimented diet to match.

I don’t have time to work out.

Bitch please! You mean you don’t really have a super desire so you make an excuse as to the kids having sports, you having to cook dinner for the family, extra work at the office, etc., etc., yadda, yadda, yadda. Yes, these things are all a part of daily life, and as an incredibly busy single mother myself, my day is seemingly never done. But with a little pre planning, it is possible. Make dinners for the whole week, so all you have to do is stick it in the oven. Or, hey, here’s a thought, maybe that two hours you spend watching t.v. with your husband before you fall asleep, some of that time could be spent working out. Or, hey, here’s a thought, why don’t you try getting up and hour earlier, so you can do it and get it out of the way for the day? (Shrieking… I know… anything but that)

I walk every night.

Ok, not trying to get down on the fact that you truly are making time to do something, but news flash, walking is only really adequate exercise for pregnant women and those with disabilities or recovering from surgery. In order to truly be doing enough to see results, you need your heart rate elevated for a MINIMUM of 15 minutes at a time. So, are you walking up a mountain? Are you doing walking and running intervals until sweat is pouring from your face and you feel like your lungs may give out? By walking do you mean through water for resistance, or with 20 lb ankle weights? No? Ok, than chances are good, you’re walking around the block a few times, although better than nothing, and good for digestion, is not doing enough to see results to get back into those jeans.

I eat really healthy.

Bitch please! Let’s define your version of the word healthy. I bet you didn’t know when you don’t eat all day at the office, and then chow down on dinner, your metabolism has been at a standstill all day and then is suddenly overloaded with food it then can’t burn off. Or those carrot sticks and celery you had for lunch, yes, I give you props you are trying, but you just cancelled them out with the amount of Ranch dressing you drown them in to get them down. That salad you had at the restaurant with your coworkers… same thing…bacon bits, cheese, and croutons drowned in dressing cancels out the good you are trying to do. Let’s not forget, that Gatorade you just pounded at the end of your “workout”… yeah, the amount of sugar in it just sabotaged what you just did. (Unless you are vomiting profusely, you don’t usually need to replace electrolytes. Water is your best choice).

I have this medical condition, X, Y, and or Z.

Bitch please! You may indeed have a medical condition, but chances are likely exercise is some way, shape or form will make your condition better, your pain less, and give you more energy. You just have to find what works well for YOU without aggravating your condition. There is this beautiful practice called Yoga that is noninvasive, simple stretching, while strengthening your muscles and working on balance. Swimming is fantastic for those with injuries, and preexisting conditions. Even conditions causing debilitating pain can sometimes be over come through exercise. So, the next time you see an athletic amputee, you might want to take a second to reflect on how they never let anything slow them down. Sometimes it’s just as much mental as it is physical.

I really don’t eat much, but I’m still gaining weight.

Bitch please! News flash, you could be under eating causing your body’s metabolism to slow to a hault and hold on to every single calorie and ounce of fat and nutrition it can eek out of the small amount of food you are eating. In order to keep your body burning you have to be feeding it constantly, and no, that doesn’t mean whatever you want. So much food we grab on the go is full of empty calories. And FYI, maybe you didn’t eat throughout the day, but between that grande latte for breakfast, that smoothie for lunch, that coke on your break,  and that beer at happy hour, you consumed enough sugar and calories just in what you drank to last you a week.

 

These are just a few of the many, many excuses I hear constantly surely along with almost every trainer, at every gym, every where. We have come to terms with the fact the we will always hear excuses because honestly, it’s easier than the latter of actually holding yourself accountable for your actions, your weight, and your lifestyle. Just keep in mind, those around you who really are getting results, changing their bodies, and their mindset, are working hard to do so. Nothing in life that is truly rewarding came easily or without sacrifice. At Wicked Fitness we understand how trying just life in general can be. So, when you are done making excuses we will be right there with open arms to help you on your fitness journey, and with the tools for your success. It’s always easier with a coach in your corner, and Bitch please, you know we’d love to help you reach your goals!

Read More

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

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