weight loss

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.

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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?

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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.

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Buti Hot Core Teaser Event

Jingle all the way to our first Buti Hot Core class on Friday night. This will be a one hour special event with 30 minutes of Buti Yoga basics cleverly crafted into a fun yoga flow, great for beginners and Butisattvas alike to fine tune their form and postures. The second half of the class will be the debut of Buti Hot Core, a 30 minute segment that utilizes the Spiral Structure Technique to engage the deep muscles of the core. Broken into pre-sequenced sets to maximize muscle toning, look and functionality, Hot Core is the perfect class for students looking to enhance core strength or push the limits of their yoga practice. 30 minutes of hot core includes a resting savasana at the conclusion. Just $5!

Students practice in socks to facilitate fluid “drag” or friction creating resistance. Your socks CAN be cute. However, the purpose is function and not look. Please wear socks that come over your beautiful knees. An additional pair of socks underneath is recommended to provide padding for your toes. Hot Core is practiced on the bare floor, needing a slippery surface to execute the movements with fluidity and grace.

Looking to tone up your abs in a new and sexy way? Come play with us at HotCore.

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Wicked Gobble Wobble

Wicked Gobble Wobble….you know why? Just because the name makes us laugh, unlike those bleachers you will be running. Come get punished and tortured as a group, bring a partner or just come by yourself and make new friends, so we can all celebrate in the joy that Ashley and her training drills do for us. Seriously, you want sexy legs and butt, run some bleachers. Think field drills, sprints, maybe even try a parachute on your back….

The holidays can be an especially stressful time. Not to mention all the additional indulgences that come along with them. Before we know it, added merriment packs on additional weight we have been trying so hard to lose. Never fear! Come do the Wicked Gobble Wobble with us! This event will challenge your entire body with field drills and stair drills, all while soaking up some good fresh air at Doug Shaw Memorial Stadium. This event is appropriate for ALL athletic abilities from beginner to advanced.

Meet at Doug Shaw stadium (Myrtle Beach High School) and don’t forget to bring water. Just $8

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Mind over Matter: Mentally Strong

But Did you Die though?

So you have made the decision to start working out. Yes! This is the first step of the journey! But suddenly you don’t know where to start. Or maybe you have decided to try out a class, but are suddenly feeling anxiety about it. “I need someone to go with me”, “What if I’m the only new person”, “I don’t know what to do in a gym”, “Everyone is going to be looking at me”, “What if I’m the most unfit person there”, “I don’t feel comfortable working out in front of people”, and the list goes on and on, and suddenly you are talking yourself out of your decision for a healthier you, before you even start.

Did you know that over half of your fitness journey is actually a mental one? The first step is forcing yourself out the door and in to the gym or class. When I was getting ready to go to boot camp for the Marine Corps, you know what my biggest fear was? Running. It wasn’t the Drill Instructors, getting up a 4am, or even the thought of going to the gas chamber like most recruits dread. It was the simple thought of running and how I had to run 3 miles for my PFT, and I was a terrible runner. I did pass my run in boot camp… I was one of the very last few recruits, but I passed.

If I only knew then what I know now about mental mindset and physical training, I probably would have done much better. When I got out of the Corps, I was looking to lose weight and thought I had to run. It was like a nightmare. I would dread it. I would put it off as long as I possibly could, and then as I start out and am running down the street I’m literally thinking 15 excuses as to why I had to turn back… “I have to pee”, “my ankle hurts”, “damn, why does my knee feel like that”, “I wore the wrong sports bra”, and the list again goes on and on. I was already in motion, half way around the block, still making mental excuses. If only I had not dreaded it so much and thought about all the “ I think I can’s” and “ I know I can’s” and the “ I will’s!

I realized later in life if I took all the excuses and the same mental force I used thinking how I couldn’t and put a positive spin on it, how different things would have been. If I focused on all the things I could do, instead of the ones my body wanted to fight me on, I would have better results quicker. It didn’t dawn on me until much later in life that although my body thought I was going to die during physical activity, I never actually died. Although my lungs were absolutely certain I couldn’t breathe and I didn’t have enough air, there was indeed plenty of oxygen in the air and my body was doing exactly as it was supposed to. You see the first step is getting out the door, and starting your workout, whether that’s in a Wicked Fitness class, or at a gym. The next step is mentally pushing through your workout. When you feel like you just can’t, push just a little bit further. In this “I’m going to die” moment, that’s where big changes occur to NOT just our physical bodies but our mind. Our mind is truly where all our power resides anyway.

So, you did it! You made it through your workout and didn’t die! Now you go home and want to eat the first thing you see. Slow your roll, home slice. That will sabotage the hard work you just put in. The rest of my family is eating pizza and I just worked so hard is not a valid reason. The next hardest thing is mentally training yourself to eat healthful foods to benefit your body and help you reach your goals, even when you are surrounded by poor choices and possible bad decisions. If you are like me, late night temptations will whisper in your ear like a devil…..Stay STRONG!

Finally, you have to train your mind and not just your body to keep going! Just because you worked out and did really well on your eating plan for a few days, or a week does not give you permission to suddenly go crazy. Results take time, hard work, and dedication. That extra 20, 30, 40, 50 plus lbs did not go on overnight, and it’s not going to come off in a few weeks of eating right and working out. You are going to have to sweat and work really, really hard for it. You may have to wake up extra early just to get your workout in… yes… we know it’s way easier to stay in the bed a few minutes longer, or stay up a little later watching that T.V. show. Hard work, commitment, and sacrifice are the only things that truly create change , but the mental work you put in to make the physical happen will leave you a stronger, more confident, healthier YOU. That YOU is incredible and can accomplish anything. KNOW you can. See it in your mind. Believe it. And keep going!

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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

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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.

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Queens Cook For Themselves: Why Cooking, Meal Prep & Weight Loss Go Hand and Hand

At some point in all our lives we have gone in to a restaurant and seen a thin, attractive woman sit down and somewhere in our minds we think, “I bet money she only orders a salad”, and then laugh to ourselves when she does. And we possibly rolled our eyes as well. Predictable, right? Well, that woman possibly ordered that salad because when eating out, it’s the one thing you can try best you can to control. When trying to lose weight, I mean, SERIOUSLY trying, one of the first things that has to go out the window is eating out. Why is this? Because you have no control over what exactly is going in to your food, and or how exactly it is going to be prepared. Say you go to a restaurant and order the fish entrée. Good choice… right? Not necessarily. Chances are that portion is going to be more than what you actually should be consuming at one time, or, the fish itself is possibly going to come with some type of butter sauce, and even more possibly was cooked in higher fat oil or a vat of butter, adding more calories than you could imagine.
Last week as a special treat I took my kids out to dinner…Waffle House…their choice. (Yes, believe it or not, my kids usually do eat very kid friendly food, despite that even when I’m cooking I cook myself something entirely different.) As we sit their waiting for their breakfast dinners, I stare at a $5 dollar menu, with about 10 different choices you could get all for $5. Listed next to these “amazing” breakfast deals are the calories in each meal. The average caloric intake was between 700-1000 calories! And these were not any thing you would normally think “well, that’s obviously unhealthy”. So, in other words, you go to breakfast, and you have just consumed over half of your daily caloric intake. I can guarantee if you were cooking for yourself something at home, your caloric intake would be less.
So, often when starting out on a cutting phase of a diet (usually phase one, also often the hardest, and most strict), it is imperative to also cut out eating out, and yep, you are going to have to learn to cook for yourself. Shocking, I know. We live in a world that we all have very busy lives, and yes cooking and meal prep, is time consuming. But failure to plan truly is planning to fail. At Wicked fitness, we understand hectic schedules, and so therefore in Wicked Fitness Counseling we take that in to account and I ask honestly, as far as diet goes, what can you honestly commit to. Grocery shopping is suddenly a bigger task because you have to read labels, and buy things you may not know how to cook.
It is quite the learning experience, but so necessary. If you can control how your food is being cooked, what it’s being cooking in, what’s going on it, how often you are eating, etc, then you will actually be one step closer to having the figure you are working out so hard to obtain. Fitness and food go hand in hand, and most people do not realize how important what you eat actually is.
I’ve trained clients in the past that would get upset because they felt they were working out so hard but weren’t loosing weight. Upon asking them to do a food journal they were actually taking in 3000 plus calories in a day! You can kill yourself for 2 hours in the gym, but if you are consuming that many calories in a day, no, you are not going to lose weight.
You must eat, and often to boost metabolism. This means preparing out your meals and snacks for the day ahead of time, in the event that you are out and not at a place you can sit down and have your next meal. That does take forward thinking. But if you do not plan it out, next thing you know, your next meal time rolls around, you suddenly are walking down the isle in Target and realize you are starving to death. You are more than likely to grab the first thing you can find, and or grab something on the go, and because you are then famished, over eat. Get a plan! Make a grocery list! Learn to cook. You never know, clean eating does not have to be torture. Your body will thank you, and your results will be worth every minute of planning and prepping.

Need a program designed specifically for you? Check out Wicked Fitness Counseling!

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Get Pumped and Get Fit

Making fitness a priority in your life is a game changer. We all recall the first few weeks of making our fitness resolution, you were 100% committed. Months went by and you were looking slimmer, feeling amazing, not to mention more fitter than you have ever been. And then you plateaued. What the heck happened? You were still exercising and eating healthy. Good news is, you can bounce back. Let us help you reset.

Challenge yourself to get the best toning results. When it comes to weight loss, studies have shown that the intensity of a workout effects weight loss more than the workout duration. Remember that your body adapts quickly to the same routine, so mix up different forms of weight training with cardio and high-intensity interval training. Keep in mind this one caveat, not every lifting session should be to your maximum potential.

Know your calorie burn…Are you over eating it? You might be. Oddly enough, the calorie count from even the fanciest watches is often overestimated. So if your goal is to lose weight, keep yourself at a calorie deficit. By eating healthy or cleaner, being conscience that liquid calories count, and pre-portioning your food, you most likely will not overeating your daily allowed calorie count. Remember this: People on the go often consume more calories, so take time and sit down as you eat your meals and snacks.

Mix It Up. If a typical workout for you includes running, cycling, or Zumba, know your body is getting very good at this type of cardio. That’s why you must mix up your workout. Add strength training and muscle toning into your workout. Even consider yoga to improve flexibility.

Less Stress & More Sleep. You already know the importance of healthy eating and exercise, but have you ever considered the importance of stress and sleep? Finding a manageable balance of both is essential because it can influence your exercise negatively. After a tough workout, sleep is essential for muscles to heal. And stress…well that’s even worst on your body, it wreaks havoc on your hormones and can also train your body to retain fat.

So get on track and stay focus. If you add at least two of our suggestions to your daily life, you are sure to see a difference in your weight loss, mental health, and physical endurance. Reset Accomplished!

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