Why do you want to get in shape?

Why now?

What changed between the time you were satisfied laughing off how fat you were getting and now – the time when you’re actively seeking help?

The common answer is “I’m not happy with my body”. Some simply want to improve their appearance. They want to feel more attractive. They want to look good naked.

Don’t get me wrong – feeling proud of the body you see in the mirror is something we all enjoy. Looking in the mirror with a sly smile, loving what you see is something that not many experience, but once you do it once, you’ll realize how satisfying it truly is.

Is this you? Is this what you want?

If so – we’ve got some work to do.

Why?

Because exercising to improve appearance is often NOT a big enough motivator to shake up a person’s lifestyle. The bad habits you have are often powerfully embedded into your brain, and unless you’ve got something that is even more powerful to help you overcome those bad habits, you’ll often find yourself falling off the wagon.

Many of you have experienced this already, but haven’t realized until this very second that it’s due to a lack of motivation. You’ve blamed other things. Work, family, time, genetics, vacation – these are all things that people use to explain why they’ve fallen off the wagon.

Wake up.

If you were truly motivated, you would find a way to make it work.

In the face of obstacles, successful people find a way to succeed. They don’t whine and cry about the adversity they have to overcome, or how annoying things working against them are. They simply find a way.

What’s the best way to fuel the motivational fire?

Competition.

This is going to be the topic of my next post. Stay tuned….

-Travis

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Why? is a post from WorkoutBOX

About Travis

Travis is the Head Trainer at WorkoutBOX and he's experience speaks for itself : (1) he’s trained elite athletes, pro fighters, and a UFC Champion (2) he’s a Certified Strength and Conditioning Specialist (3) he’s a published author, pro athlete, and has a Master's degree in Exercise Science..

Friendly’s has been famous for it’s huge portion sizes and the outrageous caloric content of most of their menu items for years, but this one is in a whole new category. The Ultimate grilled cheese burger melt packs a waist widening 1500 calories and 97 grams of fat! That’s an entire days calories for us ladies and 75 percent of the days calories for you men, with enough saturated fat to last us both all week!

Now common sense will tell us by name alone that this may not be a wise choice for lunch, but there are some misleading menu items out there that aren’t so obvious. We all know that if we order a cream sauce pasta, fish and chips, a 20 ounce porterhouse, pork fried rice or something similar that we can expect a high calorie, fat laden meal. But let’s say you opt for what you believe is a leaner, healthier choice. A grilled turkey burger, a chicken or shrimp salad, maybe a vegetarian dish would cut your calories right? Not so. I looked at the nutritional breakdown of such menu items at the popular chains Friendly’s, Cheesecake Factory and PF Changs and all of them…all of them…were well over 800 calories per serving, with most hovering around 1100! It’s not necessarily what’s IN these dishes, it’s the amount that’s ON the dish. Yes people, size DOES matter…alot!

My point here is that although avoiding something as ridiculous as this Ultimate grilled cheese burger melt thing is pretty much a no brainer, don’t be fooled by menu items that sound low calorie. Ask to see the nutritional information of the restaurants menu and make an informed decision. Ask your waiter to bring sauces or dressings on the side and to go easy on the cheese, oils and butters. Most importantly, use common sense. If your meal is served to you and it’s big enough to get the reaction “Holy cow that’s huge!”… I don’t care how intense your workout routines are – it’s too many empty calories!

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About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

- Bryan Adams

When the infamous weight loss reality show The Biggest Loser premiered in 2004, I will admit I was a huge fan. I loved the premise, the trainers and the motivational inspiration. As a trainer myself I found the weight loss expectations and the workouts to be realistic and contestant appropriate…in season 1. Fast forward 6 years and my opinion has changed dramatically, so much so that I know entirely discourage my clients or anyone else for that matter from watching it and feeding into the propaganda. Over the years the show has completely lost it’s focus and has gone from being a positive, health conscious public service announcement to an overly dramatized (Jillian), sponsorship sick, dangerously unhealthy hour of unrealistic expectations based solely on shock value.

I’ve always stressed that healthy, responsible weight loss should happen gradually at a rate of approximately 1 to 2 pounds a week. In recent seasons contestants on the Biggest Loser have been expected to provide weekly weight loss numbers in the double digits. Ludicrous! In addition, when someone is beginning workout routines it should be conducive to their abilities. I’m not saying it should be easy at all, but it should be safe, addressing any possible limitations in order to prevent injury. This is not the case on the Biggest Loser. Every year the contestants get heavier, the workouts become longer and more difficult and the calories are reduced further. In some seasons the competitors have been on diets of 600-700 calories per day (less than half of what is recommended for a 10 year old child) and have been working out for 6 hours per day. Add to that having to endure the excruciatingly annoying  Jillian and her over the top dramatics and you can imagine how absolutely exhausting this would be.

Every season the show experiences more injuries and health mishaps. Recently two contestants have had to be treated by emergency personnel after collapsing during a run, one woman suffered severe cramps while on a stationary bike, having to be pulled off by EMTs and yet another man was hospitalized for exhaustion. If these things happened to any one of my clients I would be sued, and rightly so. As a trainer I know better and so should they.

Extreme exercise aside, a 700 calorie a day diet is not sufficient to maintain adequate health, especially factoring in the length of the diet (13 weeks). Risks include bone and muscle loss, malnutrition, cardiac abnormalities, bowel and intestinal issues, liver and kidney disease, vision problems and numerous other undesirable side effects.

Having said that, I should clarify that obesity certainly has it’s terrible side effects and health risks as well. The point here is to be mature and responsible about your weight loss. Just because you want to lose 100 pounds before this years bikini season doesn’t mean it’s a good idea. Believe me, the cons outweigh the pros. Face it…it took you time to gain that weight and it’s going to take you time to lose it, especially if you want to feel decent while doing it. A good rule of thumb is to aim for 1 to 2 pounds a week. That way you will salvage precious muscle tissue, supply your body with the nutrients it requires to sustain life and you won’t drive your family and friends away with a nasty (I’m starving) attitude. As far as exercise goes, if you’re a beginner, start there. Be consistent with your workouts, perform them to the best of your ability and keep challenging yourself. Stay positive and remind yourself that slow and steady really does win the race!

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About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

So now that the honeymoon is over (so to speak) it’s time to get back to a routine. A week of indulging in endless buffets, bloody Mary’s, that darn Cheesecake Factory and daiquiris so huge they are actually worn around your neck, tends to leave one’s pants a wee bit tighter. Ok, ALOT tighter! So how do you get back into the swing of things when you’ve fallen of the wagon for a couple weeks?

First of all, don’t beat yourself up. We all need a break every now and then and a vacation should be the time when you don’t obsess about every little thing you stuff in your face or that you’re just too relaxed to hit the gym. So what if you gained 5 pounds? That’s what a holiday is for.

Second, don’t expect to break any records your first trip back into the gym. I made this mistake a couple days ago the first day I was home. I hit the gym hard with what was supposed to be a BRUTAL fat loss workout in an attempt to get rid that newly formed muffin top. My expectations were unrealistic and it did a number on my ego that day when I just couldn’t get through my session. It makes sense when you consider that I had experienced a week of sensory overload, excitement, very little sleep, numerous alcoholic beverages and although I consumed a HUGE quantity of food, the quality was not consistent with what my body is accustomed to. Even though vacations are intended to be relaxing, often we need time to recover from them…a vacation after the vacation if you will.

So if you’re planning to get away from it all, then do just that and don’t feel guilty. As long as you get yourself back on track in a timely, realistic manner, you’ll be back to your pre-vacay physique in no time.

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Post Vegas weight loss is a post from WorkoutBOX

About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

My advice? Be cautious with the advice you actually heed. Although you can’t judge a book by it’s cover you may want to take a second look at the package in front of you that’s offering an opinion. For example…when I go for a hair cut and color I want to see a hairstylist with a great cut. I don’t want to see someone with an unkempt rats nest of 2 inch black roots that hasn’t seen a shampoo bottle in a week. When I get a checkup at the dentist I expect to be greeted by a Doctor with a full set of clean, healthy teeth and fresh breath. If I hire a personal trainer I want them to be fit, fairly lean and in good shape with a physique they can be proud of. What I’m saying is that no matter what service I’m buying, I want the professional providing it to walk the walk…to lead by example.

While a profession should be left to the professional, when we speak of exercise, or diet and weight loss advice you will hear it from everyone and from everywhere, whether you want it or not. Your buddy who has slightly larger arms than you will label himself an expert in the field, and will try to tell you what the best pectoral exercises or lat exercises are. It’s up to you to make good judgments as to who should be listened to. Before you jump on the bandwagon of the next diet craze or you take the advice of good ole’ Mr. ‘chest and bi’s guy’ at the gym, ask yourself….does this person walk the walk? Does it look like they know what they’re talking about? Use your own judgment but under all circumstances take any advice with a grain of salt, or in certain circumstances…the whole darn shaker!

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About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

So how do we ensure hormonal balance in our bodies? You guessed it….proper nutrition and an intelligent exercise routine!

Let’s look at nutrition first. Any diet that is excessively low in calories, whether it’s a low carb, fat free, or protein deficient program has been shown to have an extremely detrimental effect on hormone levels, particularly the reproductive/sex type like estrogen, progesterone and testosterone. These hormones all play a huge role in reproduction, fat loss, bone health, muscle mass, sex drive, mood stability and risk of depression, to name a few. The best thing you can do to regulate your amounts is to eat an appropriate amount of calories, including clean choices of carbohydrates, proteins and fats! One thing I always recommend is to supplement your diet with a quality fish oil and/or flax seed dosage daily. Fish oil and flax seeds are impeccable sources of Omega 3 fats and have been shown to be extremely beneficial in regards to hormone regulation. Wild salmon, flax seeds, walnuts and eggs provide some of the richest sources of Omega 3 fatty acids but if you can’t consume enough in your diet there are numerous supplements available that will do the trick. There’s a lot more to be said about hormones so check back soon for more on how you can make the most of your health and weight loss efforts through hormone regulation!

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Healthy hormones for a healthy weight is a post from WorkoutBOX

About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

We all have our reasons. It’s simply a matter of acknowledging our excuses and justifications. I hear them every day, all day long some much more than others. Just when I think I’ve heard them all, a new one pops up and I have to think of a way to stomp on it.

Here’s a few of the most popular…

Excuse #1

“I don’t have time to work out”

My response

“Really? Because you just went into a detailed account of what happened last night with the Desperate Housewives. Seems to me you had an hour to spare there.” OR “you hit the snooze button on the alarm clock 4 times this morning. That’s 36 minutes that could have been spent far more efficiently.” OR “If you don’t have time to work out then how did you have time to read and forward me those 7 joke emails yesterday?” You see where I’m going with this…it’s all about priorities.

Excuse #2

“I have kids and I can’t work out with them around because I have to watch them”

My response (and I have a MILLION for this one)

“You know children are mobile right? If they are old enough they can walk with you, or put them in a stroller and find a hill to walk up and down numerous times. Some of them nap…work out then. Some of them are in school..what are you doing while they are there? Find a friend to exchange an hour of daycare with you…they can watch your kid while you work out and then you can return the favour. Worst case scenario…join a gym and take advantage of the daycare!”

Excuse #3

“I’m so busy it’s impossible to eat healthy because I’m always on the go”.

My response

“That’s a lame statement. We’re all busy. The best option in this case is to take 5 to 10 minutes in the morning (or the evening prior) and pack some healthy meals and snacks to take with you. It’s very simple…throw some veggies, nuts and/or fruit in a ziplock. Grab a yogurt or a cottage cheese cup, maybe a piece of fruit with cheese or peanut butter. Simple. If you do find yourself out on the road with nothing to eat, there are healthy choices. Even fast food restaurants and convenience stores have healthier options now. You’ve got a choice…Big Mac or garden salad with grilled chicken? There’s no room for excuses there.”

So how are your excuses working for you? Are the justifications you make helping you lose weight and tone up? The definition of insanity is doing the exact same things day after day but expecting different results. I suggest you have a good long talk with yourself and be brutally honest about what you can and can’t do because that old saying is true…”Whether you think you can or think you can’t…you’re right.”

**Stop making excuses and find a training program that works for you exclusively from WorkoutBOX!**

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You say you’re fat and out of shape. Why? is a post from WorkoutBOX

About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

It’s been my experience however that those with the goal of solely earning a sexier physique find that the motivation to get the aforementioned ‘trunk’ into the gym dwindles rather quickly.  We all want a hot bod but let’s face it, what would make you put the twinkie down faster…the dream of  squeezing into a size 4, or having the bejeezers scared out of you by your physician warning you of an impending quadruple bypass if you don’t do something about that spare tire? I know what my answer is.

So my advice to maintain motivation and momentum in your healthy lifestyle is to choose a goal instead of, or at least in addition to, weight loss for improved appearance. If your blood pressure is on the high side, make lowering it your reason to work out. Maybe you want to be around to dance with your Granddaughter at her wedding or participate in a charitable 5km run for the first time. Perhaps you’re planning a once in a lifetime vacation and you want to be fit enough to walk all day and really see the sights, or maybe it’d just be nice to sprint up the stairs when the phone rings without gasping hello when you answer. Vanity is fleeting so set your sights higher and make your quest for optimum health really mean something!

Enjoy your next workout!

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Performance as opposed to vanity is a post from WorkoutBOX

About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

Condiments, condiments, condiments!

Ok, so you’ll have to ditch the full fat mayo but there are lots of ways to add flavor to your fave foods. The following is a list of taste enhancers that may be used in a free for all manner without sabotaging your efforts.

Mustard

Salsa

Fat free, low calorie Italian dressing

Lemon juice

Lime juice

Low sodium soy sauce

Tobasco (or Franks red hot sauce)

Horseradish

Worcestershire

Balsamic vinegar

Spice it up!

Use one of the many pre-packaged rubs and seasoning mixtures like Greek, Italian, Montreal Steak, Lemon pepper etc. Check the label first to ensure that no additional sugar has been added and then simply rub the seasoning onto meats or fish before grilling. Super easy and delicious!

Let it soak

Marinades are a great way to add flavor to meat, poultry, fish and veggies without adding fat and calories. As long as you check the label for calories, feel free to use a store bought mix or even better, make your own. It’s fast and easy! Try this Moroccan inspired marinade on chicken, pork or fish.

Mix all ingredients together, add chicken breasts, shrimp or pork and let marinade for 2 hours.

You don’t need to sacrifice flavor when you’re trying to improve your health and physique. Educate yourself on just what your body requires to build a rock hard temple and have fun with food! In addition, check out the workout programs designed by the WorkoutBOX team and you’ll be on your way to a fit, fabulous form!

Check out these Fat Burning Workouts to seriously speed up your metabolism

Visit the Life Extension Foundation for  news on the latest health breakthroughs and tips on how to live a long, healthy and happy life.

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About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..

“How can I lose my belly?” “What can I do to get rid of my spare tire?” “What lower ab exercises will shrink my gut?” I know my answer never makes me popular but it’s the only honest one I can offer. You simply cannot spot reduce! In order to get rid of the flab on your midsection, you must follow a balanced, consistent and intelligent program of proper nutrition, calorie control and EXERCISE! I see you rolling your eyes and before you ask….there are no magic ‘muffin top’ pills, no fancy ab roller gadgets and no ‘break through metabolism stimulating, hormone regulating, fat melting, super power foods’ that are going to do it effortlessly for you. Enjoying the luxury of a flat midsection is earned through regular cardiovascular and strength training workouts coupled with a diet rich in nutrients designed to meet and not exceed daily caloric requirements. Bottom line.

Excess abdominal fat is an issue for both men and women and frustrating as it may be, there is a reason for it. Our bodies are designed to store fat as a survival mechanism, in order to keep us warm and our organs protected. From a bio-mechanics view, the abdomen is the most efficient place to store it, as it requires less energy to pack around in this location. In order to shed your spare tire you essentially have to out smart Mother nature through a sensible diet and regular workouts. Let’s face it, you don’t need to store that gut in order to prepare for cold winters or do all that hunter, gatherer stuff anymore.

For women specifically, the good old ‘muffin top’ serves  a pro creative purpose. A large round belly, along with soft curvaceous hips and thick thighs used to drive the cavemen wild as it signified good reproductive health and prime fertile ground. These days the preference is usually (not always) a slightly leaner, more toned silhouette with a hint of washboard abs. Once again, in order to achieve that fit, firm look you’ll have to combine proper diet and fat burning workouts. I know…I sound like a broken record again.

I know many people assume that doing endless crunches and using ab roller gadgets will be the answer to getting rid of the flab on their tummies but that simply isn’t rue. While ab workouts are certainly effective at building and toning abdominal muscles and improving core strength, you still will not see them if you don’t dissolve the layer/s of fat on top. You can do sit ups until the proverbial cows come home but that alone will not earn you a six pack. This is where a sensible diet and regular cardiovascular exercise comes in.

In short, your body will decide for you where it will let go of fat first and in what order. That you cannot change. You can however, encourage abdominal fat to burn away by dialing in your diet, picking up some weights and hopping on the treadmill consistently. Remember that healthy, long lasting fat loss takes hard work and patience! If that last 10 pounds is hanging on specifically at the mid-line of your body there really isn’t much you can do to change that besides tightening the belt (pun intended) on your nutrition and amping up the intensity of your workouts.

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The only way to get rid of that spare tire is a post from WorkoutBOX

About Shauna

Shauna is a personal trainer, nutrition consultant and health and fitness writer for Workoutbox.com. She is also the creator of the "Soccer Mom weight loss program"..