3 Healthful Weight Loss Tips

 

3 Healthful Weight Loss Tips

 

 

exercising1)                  Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

2)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out my Quick and Healthy recipe link for ideas!!

3)                  Add 2 large salads daily with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is  necessary and healthy part of any nutrition program.

 

 

Quick and Healthy Recipe Link  :   http://www.resultswellnesscenters.com/Quick___Healthy_Recipes.html

 

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Tips for a Bathing Suit Body by Memorial Day!

10 Tips to Bathing Suit Body

1)                  Visualize yourself slim. This creates a road map in your subconscious which govern our habits and behavioral patterns.  Visualization can help to fire neurotransmitters throughout your body to make the feat possible.  Spend a few minutes everyday to creating your ideal body image. See yourself slim, healthy and fit.

2)                  Make water your beverage of choice.  Drink at least half your body weight in ounces per day. Eliminate soda and juices.  Juices are high in calories. Eat your fruit, don’t drink it! Eating your fruit takes more time and you’ll get fiber benefits, which also help to fill you.

3)                  Weigh yourself daily. Yes daily!!  It keeps you focused on you weight goal. Knowing that eating that slice of pizza or brownie might just send the numbers in the opposite direction will help you stay on track.

4)                  Keep a food and exercise journal. It keeps you accountable. Log everything you eating and drink. Enter the time and how you are feeling. Since emotions play a huge role in what we eat and how much, by identifying your triggers you can begin to make better choices.

5)      Add half hour of exercise 6 days per week.  Get up early, power walk at lunch, take a fitness class, ride your bike, go for a jog.. no excuses, just do it!!! And you will feel better as exercise kicks up endorphins, the feel good chemicals.

6)                  Have a large breakfast, high in lean protein. Add fruit and veggies.  Check out our Quick and Healthy recipe link for ideas!!

7)                  Add 2 large salad with vinegar and little olive oil.  Go easy on the oil as it is high in calories and fat, but it is a necessary and healthy part of any nutrition program.

8)                  Try spacing out your meals.  Have 5 or 6 small balanced meals spaced 3 hrs apart.  You will eliminate overeating and hunger pangs.  Sit down while you are eating and focus on eating. Shut off the TV, close the book , don’t read the mail. Distractions can lead to overeating.

9)                  Exercise!! Find activities you like and make the time.  30- 40 minutes per day of combination of strength training and cardio.  Check out my blog for exercising tips!

10)              Get plenty of rest.  Try to sleep 7-8 hours every nite.  You will feel better and have more control at the dinner table.  Taking a cat nap in the afternoon works wonders!!!

 

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Looking to get in shape? Try swimming!

A pool might not be the first place you think of going when you’re looking to shape up and slim down—but perhaps it should be. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.
These are a few workouts if you’re interested in using the pool to get some exercise:
Breaststroke: Sweep through. Reach your arms overhead, palms together. Rotating your palms outward, pull down until your hands are nearly level with your chin. Bring your hands inward by your chest, then reach again. Whip it. Bend your knees and bring your heels toward your butt. Turn your toes outward and kick your legs back and together (like a frog) as you extend your arms forward.
Backstroke: Eyes up. Look straight up at the sky or ceiling—not at your toes, which causes your hips to sink—so your head is in line with your spine. Make a Y. Reach back with each arm at a 45-degree angle to your body; it places less stress on your shoulders and makes your stroke stronger.
Freestyle is also fan favorite because it’s easy to learn and it burns major calories, as do all these exercises.The swimming pool is a great place to burn calories and build muscle. If you’re a generally adventurous person, swim workouts can also be very helpful should you ever be in a situation where they can be applied to safety.

 

 

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Burn Fat in Less Time with High Intensity Interval Training!

 

 

Burn Fat in Less Time with High Intensity Interval Training!

 

sprintingHIIT, (High intensity interval training) is a form of cardio training that involves cycles of high intensity bursts and low to moderate intensity recovery. This cardio workout is said to burn fat not only faster but more efficiently than that of a low intensity cardio workout such as jogging or going for a long run. This is because the higher intensity allows the body to burn fat faster in total than at lower intensity routines, although the ratio of fat to glycogen ratio is lower. Additionally, there’s also an ‘after burn’ effect known as EPOC (excess-post exercise oxygen consumption). This increases your metabolism and burns more calories for up to 24 hours after interval training.

Try adding some sprints to your workout!

 

 

 

 

 

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Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

 

 

Only 48 days until spring! Have you made plans to get it shape? 5 Tips to get you started.

 

1- Eat a nutritious breakfast.  Eggs or egg whites (even better!) with non-starchy veggies like broccoli, onions, peppers and jackie13mushrooms will stimulate your metabolism.
2-Exercise! Put aside a minimum of 30 minutes per day to walk, bike, elliptical or weight lift.
3-No late night snacking!
4-Meditate.  Meditation can help ease stress.  It can also help you program your ideal body image and create that road map to it! (hypnosis can too!)
5- Make water your beverage of choice.  Eat your fruit don’t drink it.  Many experts suggest drinking 8-10 eight ounce glasses of water per day.

 

 

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Build Some Muscle to Lose Weight

 

Build Some Muscle to Lose Weight

 

 

d6ae4a3b99eb526615eeaef1a888171f_5pkqAs we age many of us begin to gain weight. As adults, if we do not do strength training exercises, we lose muscle mass. Muscle is very dense and takes up less room than fat. Muscle requires fuel, fuel as in calories. Therefore in order to stay lean we need to keep some muscle.

It is recommended to strength train 3-4 times per week. If you are just beginning, start out with light weights. Don’t overdo it to cause injury. The goal is to strengthen slowly.

Check with your doctor to make sure you are physically able to do the exercises. Your doctor should be able to give you guidelines.

Hire a Personal Trainer if it is in your budget. Form more information on Personal Training email me at:   jackie@resultswellnesscenters.com or by phone 866-998-4100.

Coach Jackie;-)

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Reasons you should drink more water

Many experts suggest drinking eight 8 oz glasses of water per day. Some suggest half your body weight in fluid ounces per day.
Make sure to drink more water when exercising. Muscles do not work as well when they are dehydrated. Fuel up with at least 8 ounces before you exercise and sip throughout your workout.
Water is calorie free. If you would like to lose weight, swap soda and other higher calorie drinks for water.
Make water your beverage of choice! It will not only keep you energized, water can help keep your skin looking youthful.

All good reasons why you should drink more water!:-)

 

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Eat Clean for Health and Weight Management

What is Clean Eatingfood?
Choosing whole, healthy and fresh foods will help your body, skin, and soul grow healthy and give you endless energy. Clean foods are natural, free of added sugars, hydrogenated fats, trans-fats and anything that is unnatural. Eating well is important for a long and healthy life and clean eating is essential to your diet. Clean eating includes eating fresh foods and vegetables, whole grains and lean proteins, and not eating processed or fast food.
Some clean eating steps to follow:
1.Eat fruits and vegetables.
2.Balance protein and complex carbohydrates.
3. Avoid soda and high calorie sugary drinks.
4. Trade bad fats for good fats in your diet.
5.Eat several small meals a day.
Reading labels on food products for calorie counts, nutritional value, and ingredients is beneficial for deciding which food

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Here’s is Your Weekend Workout (beginner & advanced versions)

 

Here’s is Your Weekend Workout

Try this workout: A is for beginnMattapoisetters, B is for more advanced
Warm up walking & stretch 5 minutes
A- march in place 3 minutes
B-skip for 3 minutes outside or treadmill
A- 10 reverse lunges each leg
B- 10 jump lunges each side
A- 10 push-ups standing against wall
B- 10 military push-ups
A- walk or jog 10 minutes
B- sprint 10 minutes,( 30 sec sprint, 30 sec walk)

Repeat entire workout out 3 -5 times.

Stretch!!

 

 

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Ask Coach Jackie: Do I have to totally “ban” foods to lose weight?

 

 

Answerd6ae4a3b99eb526615eeaef1a888171f_5pkq: People who try to slim down often try to cut out all indulgent foods, but eventually, this approach backfires. If you’re following an overly restrictive diet, you’re more likely to go overboard on your vices. Cutting out your vices completely can activate the brain’s stress system, making you want to eat those foods even more.
Losing pounds and keeping them off depends on learning to balance your diet without depriving yourself, and eating in a way you can maintain. Try following the 80-20 rule. Eat great 80 percent of the time, and allow room for small treats the other 20 percent. As long as you are reducing your overall intake, you don’t need to nix any one food from your diet.

 

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    Jackie LeClaire

    Jacqueline LeClaire, president of Results Wellness Center, LLC, is an innovator in the realm of mind & body fitness for nearly two decades. She has worked with thousands to reach their professional and fitness goals as a Life Coach. Her ... Read Full
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