Have you heard the question.. "what exercise will make this go away?" I'm sorry to be the bearer of bad news which in most cases it seems that I am LOL! Unfortunately, there is no spot reducing with exercise. It all comes down the food you are ingesting. Your diet works along with weight training, cardio and proper supplementation, but the exercise will not do it alone. It will help you burn excess calories and build muscle which in turn aids into losing fat.
Consistency is key in all aspects of this and you can't have one without the other. Instead of focusing on areas you don't like, think about how everyday you are improving your health, muscle tone and shaping your body to the best it can be. It's a life long process and construction.
When you finally realize the spots or areas have improved that you were striving for, at this point the construction still continues to better other aspects of your body and health. This is a life long commitment. Stay focused, motivated and grateful :)
Jodi Lynn Braun
IFPA Professional Figure Competitor
Personal Trainer/ Nutrition Consultant
Ok, so now it's the day after Thanksgiving and not only did you have a little indulgence but now there are left overs to last through the weekend. Your first thought is let me get as much cardiovascular training in to counterbalance the damage I may have done during these last few days.
Well, this may be heart breaking news but no matter how much extra time you put in on the treadmill, you will not be able to undue what has been taken in over a couple of days. At this point instead of panicking or feeling like you ruined everything just accept that you had a good time, got a mental break and enjoyed your time with family :) I always find that if I go into a holiday meal accepting the repercussions that may have to be endured afterwards, I am much better off. Every bad meal that one has typically sets them back for 1 week. So if you ate all weekend long, you could be looking at 4 - 6 weeks of clean eating to bounce back.
It's not the same for everyone depending on metabolism, gender, age and physical fitness. Before your guilt drives you to the gym, take a deep breathe and accept what has been done and move forward with it by getting right back on your clean eating program.
You may have water weight gain but don't panic, after a few days that will disappear. If after 7 days there is still a couple pound gain, don't feel bad about it and instead keep going with your normal healthy habits of getting your training in with your clean eating. You'll be back to yourself in no time!
Staying positive and motivated is the key! :)
Jodi Lynn Braun
IFPA Professional Figure Athlete
Nutrition Consultant/ Personal Trainer
Hi everyone :) It's that time of year again where the holiday festivities are about to begin. There will be family, fun, food and cheer and if not careful, along with that will be some extra unwanted pounds and body fat.
The first thing you have to think of is , all of the hard work you have devoted in the gym and with your meal plan to date. Is it worth taking steps back for one day? There are ways around this .. not to worry. There may be some of you that haven't taken a re-feed or "treat" meal in a few weeks. If this is the case then enjoying one meal won't set you back. There are those of you that are still in loss mode and need to reach a goal. Therefore you need a strategy. Here's a couple of tips that can help you as you attend your Thanksgiving feast.
1. Work out normal if possible. Keeping your schedule of training will mentally keep you in check about your food choices.
2. Keep your meals normal throughout day leading to meal. You will be so hungry if thinking skipping prior meals will help in calorie saving. Over eating will occur as your metabolism slowed down for the day. Keep it burning.
3. Have a snack before you leave your house. Protein will satisfy you such as nuts, scoop protein powder or peanut butter on a rice cake. Hummus is a great choice too.
4. Keep drinking plenty of water throughout the day.
5. Fill up on turkey, proteins first along with vegetables. No need to pull your food scale out today. Going for the protein first will fill you and unlimited vegetables. Veggies are your friends. :) If your belly has some room , then have some carbohydrates for remainder.
6. If you have a sweet tooth, by this point of meal you may be full. If not stuffed you will find that your slice of apple pie was much smaller because you filled up on protein and fiber first.
7. Enjoying the special day with family and friends is most important. We all need balance in life and coming together is what life is all about. Everything has to be in moderation.
8. Make sure the fuel you take in today will be used to your advantage in the gym the very next day. Either Thanksgiving day if possible or morning after, strive for gains with all of that energy and fuel you have in the tank!
Jodi Lynn Braun
A little cheat is good!
I'm not talking about what is on your plate!!!! I'm talking about on the gym floor! I am a stickler with my clients using proper and perfect form to avoid injury and to maintain proper range of motion so that I am able to teach and guide my clients the correct way of training. I want to make sure that all of my clients get the maximum benefit to the exercise but sometimes I say it IS okay to have some cheat reps. Sometimes to really get the muscles to work to their potential and to allow the muscles being worked to hold the weight you desire to lift may need a little help. I by no means am saying swing away frivolously but a little momentum to get the weight up and really concentrate on slowly releasing. A great example of this is barbell/dumbbell curls. Being able to hold and control that eccentric movement will aid in a lot of muscle growth. Over time you will be able to do full reps without the little cheat because of your gain in strength during this movement. In order to challenge any muscle group it's important to get that muscle feeling uncomfortable. When out of the comfort zone happens in all aspects of your life, that is usually when the magic of growth happens physically, mentally and emotionally.
Train hard.. challenge the muscle and most importantly , always challenge yourself.
IFPA Figure Professional
Jodi Lynn Braun
1-1/4 cups almonds
1/8 teaspoon cinnamon
2 tablespoons grated lemon peel
2 egg whites, beaten
1/4 cup raw honey
2 tablespoons lemon juice
Grind almonds coarsely. Combine cinnamon and lemon and add. Beat egg whites very stiff, fold in honey and continue beating. Fold in lemon juice with almond mixture and blend. Drop from a teaspoon onto ungreased parchment paper. Bake 30 minutes at 250 degrees F. Remove from paper while still slightly warm. Makes 4 macaroons.
Read more: http://www.marksdailyapple.com/dessert-recipes/#ixzz2kQmVPVNF
Preheat oven to 350 degrees. (Be sure to put the oven rack in a low position.) After rinsing and patting dry the bird, remove the innards and set aside. (A great meal themselves that can be cooked alongside the bird or baked/boiled at another time.) Combine 1 stick butter (softened) with salt, pepper, fresh thyme and minced garlic. Rub the butter mixture inside the bird and underneath the skin of the breast. (Just work the skin up with your fingers and then smooth it out again after you’re done.) Add final amount of herbed butter mixture all around outside skin of the bird. Fill the inside of the turkey with coarsely chopped onion, carrots, celery and bay leaf. Tuck and truss as needed. Add broth to the bottom of the pan.
Cover breast of turkey with aluminum foil (especially if you’re roasting a large bird) for first ½ of cooking time. Roast until thigh meat registers 165 degrees (usually around 25 minutes per pound), basting with broth and butter as needed throughout second half of cooking time. Let rest loosely tented before carving.
Calorie vs. Calorie
A calorie just isn't a calorie. We have to look at the quality of it. A 100 calorie bag of pretzels is far from the nutrition one would get from an apple which is approximately 100 calories as well. Try to eat as much non processed foods as possible to get the quality calorie you need to grow the muscle you desire, burn fat, and provide the body with pure nutrition. Try Ezekiel bread instead normal shelf bread, Whole grains ,fruits and vegetables instead of processed boxed meals that may have these items included already. The quality of what you put in the body is the quality that comes out! Eat well, eat clean, stay healthy!
IFPA Figure Professional
Jodi Lynn Braun