Do You Have The Stubborn Fat Blues?

Every year at about this time frustrated people around the globe look in the mirror and take in the end results of their holiday eating frenzy. Maybe your waist is larger, or your hips are wider, or maybe your New Year’s resolve has fizzled. So what do you do about the stubborn and seemingly permanent fat? Sink into a depression?Well, the easiest thing to do is to throw a pity party. Then before you know it your feelings of self pity begin to snowball into a full blown case of the Stubborn Fat Blues. 
 

How do you know if you have the Stubborn Fat Blues?

• Your pants are tighter today than they were a year ago

• You’ve tried to lose weight only to fail.
• You feel trapped.
• You’re close to giving up on yourself.

If you can relate to any of the above statements then you have the Stubborn Fat Blues – quite an unpleasant condition to have. Fortunately, there is a cure. It all starts with your mind. The thing about the Stubborn Fat Blues is that it affects your mind more than anything. You see, your mental state is critical in determining your shape and size. When you focus on all of the things that you hate about your current body like the size of your thighs, the shape of your butt, or the way your belly looks then you’re putting all of your energy on the negative. The more you think about how unhappy you are, the unhappier you will become. Makes sense, right?

So instead of wallowing, use the following techniques to conquer the Stubborn Fat Blues:

1. Take it one battle at a time.
You may have 20, 50 or 100 pounds to lose before you reach your ideal weight – and, boy, that can be overwhelming. The truth is that weight loss like that won’t happen overnight – it takes months of dedication. It’s no wonder so many people simply give up.

Don’t worry about winning the entire war today, instead focus on conquering one battle at a time. Take it one meal at a time, and one day at a time. A healthy meal, a good workout and you’ve won a battle. Remember, 100 pounds is broken down into 350,000 calories. Sure, that sounds like a lot, but all you have to do is focus on burning more calories than you take in today – in the end weight loss will be inevitable.

2. Use a trigger.
How many times throughout your day do you find yourself plagued with negative thoughts? I’m too fat. I’ll never look as good as I used to. I’m not attractive. Yikes! Thoughts like these will ruin your chance at regaining your figure – they are total momentum killers.

Here’s what we want you to do. Whenever a negative thought enters your mind instantly do the following:

• Breathe out and squeeze your abs for 5 seconds – 3 times
• Throw away any junk food within arms reach
• Plan to exercise that day

Make negative thoughts a trigger to take positive action toward your goal – the results will amaze you.

3. See what you want.
If you have weight to lose, mirrors are a nightmare. Every lump and pouch seems to jump out with alarming illumination. And it doesn’t help that most of us see things as worse than they really are.

When was the last time that you closed your eyes and pictured the body that you wished you had? It may sound hokey, but we’re serious. Your mind is very impressionable, and when you bombard it with only the negative then you will be stuck on that image.

Take time each day to visualize your ideal body. Close your eyes and put yourself in that ideal body – feel what it feels like to be fit and attractive. This exercise is a powerful way to fixate your mind on your goal in a way that will leave you no room for failure.

4. Get serious.
Sooner or later you will decide that you are fed up with the Stubborn Fat Blues. You will decide that your health is important. You will decide that you deserve to look great. And you will do what it takes to achieve amazing results.

The best way to ensure that your motivation stays strong – and that your goal is met – is to get on a fitness program that actually works, like Adventure Boot Camp, One on One Personal Training, Online Personal Training. If you need help finding the right program for you - We can help. Together we will identify your goals, find workout programs that you enjoy and create a routine that works with your schedule. It’s that simple.

Contact us today for a consultation and to learn more about the different fitness programs available to you.

Then you can say goodbye to the Stubborn Fat Blues – forever!

Myth: Thin people are fit and have low bodyfat

Myth: Thin people are fit and have low bodyfat.

Fact: Thinness isn’t correlated with fitness levels. It doesn’t mean you have low bodyfat.  Each person has a different physiological make-up including bone, muscle mass, structure, and bodyfat.  Thinness isn’t a sign of a person’s fitness level.  Some people are thin by their genetic make up and haven’t exercised a day in their life! Being thin doesn’t mean you’re healthy.

10 Reasons Why Morning Is The Best Time To Exercise

1. The majority of people who exercise consistently do so early in the day. It is easier to form the exercise habit through morning exercise.

2. Fewer distractions and schedule interruptions.
3. Can make time for exercise by getting up a bit earlier.
4. Raises your heart rate and metabolism to burn more calories earlier in the day.
5. Gives a feeling of physical energy for hours.
6. Improves your mental acuity for hours.
7. Cooler temperatures in summer.
8. Air pollution is lowest in the morning.
9. The body adjusts to your exercise time, so if you are training for a morning walking event, train in the morning.
10. Start your day with a sense of accomplishment

    Call Team Synergy Fitness today to help get you started on a morning workout routine.

The Magic Ingredient for Body Transformation

Why are some people fit and toned while others struggle with their weight?

These fit people make it seem so easy to achieve and maintain results-what do they have that you don’t? It all boils down to one simple thing.

The only thing standing between you and your perfect body is: motivation.

Yes, motivation is truly the magic ingredient that will transform your body from the one that you have now to the one of your dreams. So what is motivation, anyway?

Motivation is…
…a want, a need and a belief that drives you.
…the push of your mental forces to accomplish an action.
…something that makes you do what you do.
…the desire to accomplish a goal.
…something that pushes and pulls you to do certain things.

It’s easy to see how motivation can change a person’s life-and body. If you could bottle and sell motivation you would easily make a fortune. But, alas, motivation is something that must be mustered up out of pure will power.

So where does this leave you? In the past, your attempts to get in shape have been short lived. How can you stick with it long enough to see the results that you so desperately want? 

We have exciting news for you. Motivation can become as natural and easy to you as breathing. Here’s how.

Step one: Find your reason.
Why do you want to get fit? What is your most important reason for wanting to lose the weight? Now, don’t tell us that you simply want to ‘Look better‘ or ‘Be more attractive.’ You need to dig deeper than that. Take a minute to mull this question over until you can put your finger on it.

Hint: these would all be great answers…

• I want to fit into my size 6 pants again
• I want to get off my blood pressure medication
• I want to drop 20 pounds before the reunion
• I want to get rid of the jiggle on the back of my arms
• I want my significant other to find me irresistible

Step two: Write it down.
Take your reason from step one and write it down. This is very important step, so don’t cheat yourself by skipping it. Now take the paper with your reason on it and post it where you will see it everyday-preferably first thing in the morning.

Why is writing down your reason so important? Because it keeps your focus on the goal. You see, your reason for getting fit is really your ultimate goal. Only by daily acknowledging this goal will you see it to fruition.

Step three: Make it fun.
Who wants to do something unpleasant on a daily basis? I don’t know about you but we tend to avoid activities that are uncomfortable-it’s just human nature. That is why it is so important for you to find a mode of exercise that you enjoy (like an Adventure Boot Camp).

If the thought of exercise makes you cringe you need to figure out why. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise-one that won’t aggravate your injury.

The truth is that there are a ton of different exercises that will give you the results you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour. It is all about finding something that you enjoy.

Step four: Enlist support.
“Alone we can do so little; together we can do so much.” Even though Helen Keller probably wasn’t talking about getting fit, her words ring true for anyone wanting to achieve incredible results.

Let’s be honest, it’s hard to stay motivated without encouragement from the people around us. That’s why it’s so important to tell friends and family about your goal and to rally for their support. Sometimes one encouraging word will give you the strength you need to make it through another workout.

The best way to ensure that your motivation stays strong-and that your goal is met-is to align yourself with Team Synergy Fitness. Together we will identify your goal. Together we will create your own workout routines and schedule. And together we will stick with it until your goal is met. We are committed to your success.

It’s that simple. Contact us today to get started on the program that will transform your body.

Low Instensity vs. High Intensity

Many of our clients ask, “What’s more important, low intensity or high intensity workouts?” This is a great question and I have a very simple answer. Although fat provides a greater percentage of energy during low intensity exercise, you still have to take account of the total calories burned. Let’s consider 2 workouts performed by the same individual exercising on a stairclimber. 

	SESSION #1	SESSION #2
Percentage of MHR	85%	65%
Exercise time	30 minutes	30 minutes
Calories expended during exercise	480	300
Percentage of calories from fat	50%	80%
Fat calories utilized	240	240

The above demonstrates that higher intensity cardiovascular workout can burn the same (or higher) number of fat calories than low intensity exercise in the same duration. Yes, low intensity cardio workouts burn a higher percentage of fat calories, but a high intensity cardio workout will burn a higher number of calories, yielding the same number fat calories burned during a low intensity workout. Of course, the calorie burn will vary from person to person.  

You should consider these added benefits of a high intensity cardiovascular workout:

● Larger number of total calories utilized

● Metabolism remains elevated for a longer period of the time

● You gain a higher level of cardiovascular conditioning (great for old ticker) Burning fat calories shouldn’t be your goal.

You should remain focused on the total number of calories burned when trying to loose weight. Remember, weight loss is about calories in and calories out. It takes a caloric deficit at 3,500 calories to loose one pound of fat. This deficit can come from any combination of decreasing your caloric intake or calories burned during exercise. Keep in mind, the healthy way to achieve permanent weight loss will include a sensible diet AND a regular exercise program (cardio & resistance training), not just one or the other.

 Low intensity cardiovascular exercise if a great option for those who are out of shape or have physical limitations. If you are in good physical condition, challenge yourself with a safe, high intensity cardiovascular workout.  

To your health,

Shaneya Harris

Disclaimer – never workout more than you are in shape to do. Higher intensity workouts should be reserved for those who are already physically fit or have at least been exercising regularly for at least a few months.

Excuses Not Reasons

 We love this time of year-don’t you? The holiday season gains momentum in a flurry of parties and festivities as each day brings us closer to the New Year. However, there is a downside…We have officially entered the ‘Season of Excuses.’That’s right, even the most dedicated fitness enthusiast will skip workouts and eat too much junk this month. Because it’s Christmas, after all…

Be aware that excuses quickly turn into a slippery slope. You miss one workout this week and then two next week, before you know it you haven’t exercised for a month. Once you fall out of your routine it will take focused effort to get back on track.

Here are the more popular excuses…maybe they sound familiar:

• I Don’t Have Time: Holiday parties, shopping trips, and house guests all seem like valid excuses as to why you can’t exercise today, but don’t believe it. The fact is that you can find the time to exercise, even in the busiest season of the year. Simply sit down and schedule exercise time into your calendar.
• I Don’t Have Anyone to Exercise With: Your spouse or friend committed to exercise with you three times a week, only to quit a week later. Now you are left to workout on your own…or to quit right along with them. Let’s be honest, the easy thing to do is to quit rather than face the gym alone, but where does that leave you? Right back where you started-out of shape and unhappy with your body. Don’t let someone else’s laziness get in the way of your success.
• Another Day Won’t Make a Difference: By skipping your workout today you may not wake up one size larger tomorrow, but you also won’t wake up in better shape. The fact is that your current body and health are the direct result of all the little choices that you make each day. Resolve to make each choice a healthy one, and watch how your body and health are transformed.
• I’ll Never Reach My Goals Anyway: It’s been years since you’ve been in shape and the number on the scale is so large that you don’t even know how long it would take to lose it all. It’s easy to give up when the task at hand is overwhelming. However, We are here to tell you that you can do it. What you are facing is simply a fear of failure. What if you start exercising only to gain it all back? What if you don’t have what it takes to lose the weight? Remember this: You only fail when you allow excuses to stop your progress.

Examine the why: An important step in conquering your excuses is to determine their source. Are the holidays to blame or is there a deeper issue at hand? Excuses are often an indication of lowered motivation. Have you forgotten your reasons for getting fit? Another common reason is boredom. Have your workouts gotten stale? Adventure Boot Camp is a great way to combat boredom. Each workout everyday is different! Variety plays a large role in staying motivated.

Conquer each excuse: Don’t let excuses derail your goals any longer. Use these three tips and get the results that you deserve:

• Focus on the benefits. We all need a reminder every now and then as to why we started exercising in the first place. Make a list of the benefits you enjoy most and read them before your workout.
• Keep it interesting. Do you do the same thing over and over? No wonder you’ve started to come up with excuses. Throw your old routine out the window and try something totally new. Always keep your routine fresh-it will give you something to look forward to.
• Treat yourself to Personal Training. Sometimes a little help goes a long way. All of our personal training programs are designed with one goal in mind: to get you in the best shape of your life as quickly as possible.

Don’t wait another day-contact us today to get started on the right fitness program for you. Together we will get you the results that you deserve.

Committed to your success, 

Team Synergy Fitness