Category: Healthy Eating Tips

What’s the REAL Reason Most Weight Loss Diets Fail?

May 31, 2011
Coach Aaron Benes from Newport Beach, California Coach Aaron Benes

We all know someone who has dieted, lost weight and then proceeded to gain the weight back.  Perhaps you yourself have fallen victim to this.

For permanent fat loss, we need to change this cycle.

My good friend and professional fitness coach in Newport Beach, Aaron Benes, has given me permission to share an article here at my blog that he recently posted in his newsletter for his clients at Imagine If Fitness.

When it comes to coaching for better strength, fitness and fat loss, Aaron Benes is your go-to guy in Newport Beach.  I’m privileged to call him my friend and very grateful he allowed me to publish his article here.

**************************

What’s the Real Reason Most Diets Fail?

Maybe it is the approach.

Have you ever considered how important your mindset and your thoughts are when setting out to achieve a goal?Use your brain! The right mindset is important for permanent weight loss

From what I’ve seen, most individuals start their diet/program from a very unhealthy position. Common thoughts behind beginning a program might be “I hate my thighs,” or “my butt is huge,” or “If I could just fit into a size 4, then I would stop hating what I see in the mirror.” In these instances the individual believes that there is something ‘wrong’ with themselves and if they could just change this one thing, then they would feel good about who they are.

Most people start a diet with this exact mindset. They think that they should deprive themselves and suffer through the program in order to create the change they so desperately seek. Once the program has reached its completion date, the individual typically feels a sense of accomplishment and of relief that it is over, along with a sense of entitlement. “Hey, I lost 20 lbs; I deserve a slice of chocolate cake. I deserve a few drinks.” Or whatever it may be. Since this individual has been depriving themselves the entire time, they feel that the treat is well earned. Unfortunately, once this splurge occurs – coming from a place of deprivation – then the old pattern re-emerges and the weight begins to rise, even more rapidly than it was reduced.

The pattern is simple – start out being disgusted or hating your body, begin the program from a state of deprivation, then essentially starve or punish yourself for a prescribed period of time and suffer while the weight falls off…then once the weight is off and you have reached your goal, you can relax and slip right back into your old patterns.

Here are some thoughts to consider:

Weight loss is easier if you love and care yourself• What about beginning any program because you love yourself enough to make a permanent change for your health and happiness?

• What about the fact that you are not depriving yourself, but only eating just as nature originally intended? Have you ever considered that human beings are not designed to eat foods that are genetically modified, hormone filled, chemically destroyed, highly processed, and loaded with artificial sugars?

• How about actually learning something from the program that got you to lose 20 lbs? Like all the health benefits associated with no longer being overweight: having more energy, more stamina, feeling better about you and your body, improving your sex life and sleeping deeper?

• How about educating yourself just a little, so you have an idea about where your food comes from? For example, if you haven’t seen it, I highly suggest watching the film, Food Inc.

•Last, but certainly not least, how about caring enough about your health to accept personal responsibility to do something about it? We can’t control the economy, the bad driver on the road or world affairs, but we most certainly can control what we put into our bodies, how we treat ourselves, and how we feel.

Until next time,

Coach Aaron

 

About Coach Aaron Benes :

Aaron began his career as a coach in 1994. He graduated with honors from California State University Fullerton with a B.S. in Kinesiology. He then became a Certified Strength & Conditioning Specialist with the National Strength and Conditioning Association.

Aaron’s background is extensive in both traditional education and real world experience. He specializes in a complete approach and addresses each client on a physical, mental and emotional level. Because he posseses the rare combination of tools to work with the body and the brain, he is able to assist his clients on many levels and help them achieve goals which otherwise were not possible.

His overall goal as a coach is to provide all of his clients with a positive, powerful and lasting life changing experience.

******************

Okay it’s Becky again.  I asked Aaron if I could re-publish his newsletter article here because I agree with him wholeheartedly that the reason most diets fail is because of the approach.  The “diet and deprivation” approach is a temporary fix that will eventually backfire.  A lifestyle approach creates a more realistic situation that you can continue for the rest of your life.  If you can change your mindset, you can change your lifestyle.  If you can change  your lifestyle, you can stay lean forever.

To your weight loss success,

 

Becky

 

 

 

 

Save $1,000 on a Fitness Vacation in Colorado!

Apr 12, 2011

Fun and Fitness on a Fitness Adventures USA vacationEver thought about a vacation where you came home fit, energized and rejuvenated instead of bloated, slow and sluggish?

Check out the Rocky Mountain Fitness Adventure happening May 23 – May 28 in Estes Park, Colorado (hold on to your seat, because in a moment, I’ll tell you how I hooked you up with a sweet deal).

Fitness Adventures USA’s Colorado Adventure trip takes your normal routine and whisks it away to eyepopping locations like Rocky Mountain National Park, Estes Park, and the Colorado River. Any piece of equipment used in the activities is provided. And while you may be biking mountains, you won’t be moving them; Fitness Adventure USA’s expert guides will accommodate all ages and fitness levels.

The vacation includes vacation home lodging, food, excursions, guided tours, fitness classes, yoga and boot camp, equipment rental, mountain biking, and whitewater rafting. In fact, one of my clients, Jazmin M, just got back from the Wine Country Fitness Adventure here in California, and she had an absolute blast!

Now, since I’m friends with Scott Colby who puts these fitness adventures together (in fact Scott and I hung out for 3 days in Kentucky all last weekend), he let me make a sweet offer to you.

On top of the Early Bird Discount, which saves you 700 bucks, he threw in a special Discount Coupon just for me to give to you.

When you go here: http://www.fitnessadventuresusa.com/rocky-mountain-colorado/ and click the button to sign up, use this Coupon Code FAUSA20 to save another 300 bucks. That’s 1000 bucks off the price in all. Now this is only for the May trip, so make sure you sign up for that one. It’s Scott’s special “Last Minute Deal.” Make sure you sign up by April 23rd though, because that’s when Scott’s Early Bird Special AND Coupon Code go poof! And the deal disappears.

You can read some testimonials on Scott’s trips here:

http://www.fitnessadventuresusa.com/testimonials/

Here is a video montage of Scott’s Colorado trip last year:


 

In the video below, you’ll see participants in his California Adventure talk about their experiences:

If you’re looking for a fun and fitness-filled vacation with planned-for-you activities, here’s your chance to grab a great deal on one!  It might just be the experience of a lifetime for you.

 

Committed to your success,

 

Becky

 

Tips for losing weight at San Jose boot camp

Mar 28, 2011

Healthy snack ideas for boot camp in San JoseYesterday I held one of our Nutrition Seminar/Grocery Store tour events.

I took members of our boot camps in San Jose through the Whole Foods Market on Blossom Hill Road.

We talked about how to read food labels, where the highest nutrition foods are in grocery stores, how to spot misleading claims on packaging and how to get the most value when we shop for food.

I always enjoy our Nutrition Seminar/Grocery Store tour because it gives me a chance to really connect with our boot campers and help them sift through nutrition myths, help them to be better consumers, and perhaps open their minds to trying new foods.

If you haven’t attended one of our tours before, I hope you’ll consider attending one in the future. Even if you think you eat well already, you might learn one new thing that helps you improve your overall nutrition.

Here is a random sampling of just a few of the things we talked about:

  • Most Americans eat between 12 and 14 grams of fiber a day. We need 25-35 grams. An easy way to begin to increase your fiber intake is to increase your intake of fresh produce.
  • Just because a package says “made with whole grain” doesn’t mean the food inside is high in fiber.
  • Stay mainly on the perimeter of your grocery store for the freshest, most nutritious food. However, there are certain foods you should venture into the interior aisles to purchase (you’ll have to go on one of my tours to find out what those foods are!)
  • Beef isn’t necessarily bad for you.  The quantity you eat, the frequency with which you eat it and the cut you choose matter. The leanest cuts of beef include round, tenderloin, sirloin, and flank.
  • If you eat yogurt, consider buying Greek yogurt. It’s higher in protein than regular yogurt.
  • Eggs are a great, inexpensive source of protein. Contrary to popular belief, eating whole eggs will not raise your cholesterol (eating a lot of trans fats and some saturated fats will, though!)
  • The golden rule of food shopping: Never, ever shop for food when you’re hungry! ☺

 

I’ll leave you with a quote that is on the final page of my 7-page handout that each participant gets:

“When you change what is on your plate, you will change how your body looks and performs”


If you want to get better results from your boot camp workouts in San Jose, are you willing to make a few changes on your plate?

If you attended our tour yesterday, let me know what change(s) you will make based on what you learned.  If you didn’t attend our tour, but are interested in attending a future one, please let me know what you’d like to learn on your tour.

Committed to your success,

 

Becky

 

P.S. Did you know that the Whole Foods store on Blossom Hill has a Healthy Nutrition specialist that is there to answer your nutrition questions? Her name is Georgia Brown, and she has a workspace toward the back of the store. If you’ve got nutrition questions or special dietary needs, make sure to look for her! Tell her I sent you 😉

 

 

Are You Eating as Healthy as You Think You Are?

Feb 17, 2011

In my line of work as a personal trainer and boot camp instructor in San Jose, one of the first things I do with new clients is offer to take a look at a 3-5 day food journal. It’s really the only way that I can help my customers make sensible changes that will lead to fat loss. I get a lot of resistance to the food journal with some folks. I hear phrases like this a lot: “I eat really well, Becky, so I can’t quite figure out why I’m not losing weight”.

Yes, some folks DO eat really well. Others—not so much (yet they think they’re doing great).

I was going to do a cool “eat this, not that for fat loss” video for you, but then I realized that a colleague of mine, the Abs Expert himself Scott Colby, did a great video a few months back that really illustrates how what you might think is a healthy diet really isn’t all that healthy.

Scott and I think a lot a like, so I’ll let Scott tell you ☺


The next time you go grocery shopping, think about some of the things Scott has presented here. Just because a packaged item says it’s healthy for you doesn’t mean it is.

Want to learn more about how to improve your diet from the Abs Expert himself?? You have an opportunity to spend some time vacationing, working out, and getting motivated by Scott Colby.

You can learn about his life-changing fitness adventure here:

www.FitnessAdventuresUSA.com

Here’s a video capturing some of the comments of past Fitness Adventure clients (and you’ll hear how much weight one women lost while ON VACATION!)


Once again–the next time you’re at the grocery store, keep some of Scott’s ideas in mind. Are you really making a good, healthy, natural choice?

Neither Scott nor I think you have to be perfect with regard to nutrition. We just want to help you get better.

Committed to your success,

Becky

Healthy Snacks For The Car

Sep 15, 2010

Last weekend I led a group of customers from my boot camps in Campbell and San Jose on a tour of a local grocery store.  We talked about how to pick the healthiest options at the store, and how to decipher faulty and misleading advertising on food packaging.

One of the attendees, Massimo, who attends my fitness boot camp in the Cambrian area of San Jose, asked what to do when he finds himself in the car a lot during the day going from one meeting to the next.  The temptation to go grab some fast food can get the best of us.

The solution is to plan ahead and put some healthy food items in your car so that the fast food restaurants aren’t such a temptation.  If you can stay hydrated, dampen your hunger and keep your blood sugar steady, you’re less likely to fall victim to a greasy, salty fast food meal.

So, thank you, Massimo, for giving me a great idea for a blog post!

Here are some ideas for healthy “car” food (and most of them only take one hand to eat, so you can keep the other hand on the wheel!)

• A ziplock bag of nuts (pre-measured  so that you don’t overdo it!)

• A ziplock bag of dried fruit

•  A ziplock bag of  sliced apples

•  A peanut butter and jelly sandwich on whole wheat bread

• Several skewers of fresh fruit chunks (you can eat them off the skewer with one hand without getting your hands sticky!)

• Prograde Cravers (the healthiest snack bar on the planet!)

• String cheese

• Zip lock bag of little shredded wheat biscuits

On warm days when I’m going to be in the car a lot, I put my food in a small cooler with an ice pack in it, and make sure to pack a couple of water bottles as well.  Snacking can tide you over until you can get home for a real meal, but you can also get a “real meal” by combining several of the snacks I’ve listed above.

Not only will healthy car snacking help you maintain a healthier body, it will also help you keep a few extra dollars in your wallet.  Regular fast food meals (or sugar laden venti coffee drinks!) put a dent in your wallet and flab on your waistline.

With just a little pre-planning and packing, you can get through a day of numerous car trips without having to resort to hitting the drive through.

If you’re a frequent car snacker, leave a post and list your favorite healthy snacks!

Committed to your success,

Becky

Does Eating Healthy Cost More?

Aug 02, 2010

Although we’re all about working at at our boot camps in Campbell, San Jose and Los Gatos, we can’t really lose sight of the other key factor in getting results from your Bay Area boot camp experience.

If you’re trying to lose weight and tone up–NUTRITION MATTERS!

One of the biggest myths out there is the myth that eating healthy costs too much


Just the opposite… and I’ll prove it to you in three ways.

 #1:  Cash

Here’s some sample figures courtesy of Scott Tousignant’s fitness blog…

:  2 medium size sweet potatoes $1 or… small fries from a fast food joint

:  2 red peppers $1 or… a can of soda from a vending machine

:  Bowl of oatmeal with fruit & protein powder $2 or… large bag of chips

:  6 Chicken Breasts $10 or… a sub combo from a fast food joint

:  18 eggs $3.50 or… a burger from a fast food joint

:  2 salmon fillets $15 or… large pizza

:  Loaded chicken salad (homemade) $3 or… bag of cookies

:  Large bag of oatmeal $3.50 or… 4 chocolate bars

Not much of a comparison, it is?

Yet the foods on the left would feed a family of two or more for 4-7 days.  The foods on the right? Probably 2-3 days, and you’d be feeling lousy (and bloated).

Tips to make the most expensive part of eating healthy — the cost of quality meats — go further include…

1. Use tofu fillers in chicken and beef recipes. Even if you hate tofu, you can barely taste the difference when combined properly.

2. Buy your meats in bulk online. You can find less expensive grass-fed beef and naturally-raised chicken and have it delivered to you if you live near a large city. If not, check the local farmers.

3. Eat beef and chicken only 3-4 times per week and use black beans with rice or inexpensive tuna for your other days. Try tuna cooked in a skillet with lots of veggies and some olive oil.

Jon Benson’s book The Every Other Day Dietplan (http://www.everyotherdaydiet.com/go/boomergals/video3) has over 40 pages of recipes in it to help you eat healthy and cheap… and you can still eat out and consume your favorite foods several times per week.

 #2:  Your Health

Do you find yourself buying new, larger clothes every year or two? Are you aware of what you spend with regard to health care costs associated with being just 20 pounds over your ideal weight, let alone more ?  Those blood pressure meds and anti-diabetic meds can begin to add up. How about the time you miss from work with excessive colds?

Eating healthy and taking care of your body adds years to your life, and for the record, the years eating poorly takes away from your life.

Want to add that to your food budget?

 #3: The Big Picture

Anyone who has been fit knows the joy it brings… the freedom you feel from wearing whatever you want… the productivity you see from increased energy… the pace at which you move during the day.

Not only are these gifts priceless, but they are also massive cash-savers. Your productivity alone can add thousands to your bottom line each year, well off-setting any costs associated with eating quality food.

 The Bottom Line…

Like any good accountant would suggest, you need to look at your ROI (return on in.vest.ment) if nothing else.

What does in.vest.ing in a better body, greater health, and vibrant energy do for your life? How can that actually translate into more in.come AND less expense?

You will be surprised.

Sincerely,

Becky

P.S.  If you want some tips on getting started with shedding that excess weight… go here for a short video… and prepare to take some notes! …

it’s freee….

http://www.everyotherdaydiet.com/go/boomergals/video3 <— click.here
ch.

Easy Weight Loss Tip for San Jose Residents

May 11, 2010

I’ve been a fitness trainer in Campbell, San Jose and Saratoga for many years.  One of the toughest jobs I have is helping people eat healthier, yet not allowing them to “diet” (e.g., eat next to nothing). The concept of eating well is simple, but it’s not always easy for people with bad eating habits to put healthy eating into practice.  Rather than take a cold turkey approach and change everything all at once, I usually advocate changing things a little bit at a time.

One  of the first tips I give to my new San Jose personal training clients if they’re trying to lose weight is to increase their fiber intake.  It’s such an easy change for most people.

When you’re trying to increase your fiber intake, you’re often adding something to your menu as opposed to taking something away! How cool is that?? The great thing about increasing your fiber intake is that you’re likely to fill up on good-for-you foods like beans, fruits, veggies and whole grain products. So it ends up being a positive situation in several ways:  you eat fresh, more healthful foods, you eat more fiber, and, you’re probably going to lose some weight (not to mention decrease your risk for heart disease, stroke, and some cancers).  What a deal!

Why can increasing your fiber intake help you lose weight? By eating foods high in fiber, you are likely to eat fewer calories.  Fiber helps you to feel fuller faster and satisfied longer because it moves through your body more slowly than highly processed foods.  It is estimated that most of us consume less than half of the recommended 25 grams of fiber per day.

Here are some foods you can add to your eating plan to increase fiber:

• Fruit (higher fiber fruits include berries, apples and pears)

• Vegetables (higher fiber veggies include broccoli, artichokes, avocados, and sweet potatoes)

• Beans/Legumes (higher fiber beans/legumes include soybeans, chickpeas, lentils, split peas and black beans)

• Whole grains (use barley, oats and whole wheat products in place of processed white flour products).

The moral of this story:  Eat more fiber, feel fuller longer, weigh less.  That’s it in a nutshell.

Committed to your success,

Becky

Here’s to Eating Healthier in Santa Clara County

Apr 28, 2010

A big thumbs up to Santa Clara County Supervisors who approved an ordinance this week that only allows toys in fast food Kid’s Meals that meet certain nutrition conditions.  I think this is a great first step in encouraging healthier eating practices.

As a San Jose-based fitness business owner, I applaud  Supervisor Ken Yeager for spearheading legislation that encourages better nutrition choices.  The toughest thing I do with my in-home personal training clients and members of my fitness boot camps in San Jose is help them make better food choices.  Old habits are hard to change.  Getting kids (and their parents!) accustomed to making better food choices is a move in the right direction.

Some opponents see this as the government telling us what we can or can’t eat.  I don’t see it that way.  As I understand it, the ordinance doesn’t say someone can’t eat a high fat, low fiber, high sodium meal.  It simply doesn’t allow restaurant chains within unincorporated areas of San Jose to put toys in meals that contain too much fat, sugar or sodium.  Kids can still get the toys.  Mom and Dad will just have to purchase a healthier meal to get them.

http://www.psychologytoday.com/files/u114/plastic-fast-food-toys.jpg

On the news today, I heard a parent say that she’d buy her child the healthier meal choice in order to continue getting the toys for her daughter–but that her daughter would probably throw out the fresh fruit in the meal.  Wow.  Kids learn how to eat through social cues within their family and in their environment.  If they get more fresh fruit and less fried junk, maybe we can get them to make better choices as adults.  What a concept!

I believe that as Americans, we should have the freedom to choose what we eat.  But let’s face it—a great many Americans are making lousy food choices.  Every day.  Is that their prerogative? Sure.  In fact, a once in a while meal at a fast food joint is fair game,  if you ask me.  Some kids are frequenting these fast food joints several times a week, though.  Maybe it is time to begin educating people on better nutrition. If they’re going to hit the fast food joint, let’s reward the purchase of healthier menu options.

Look at just about any elementary school campus at recess and you’ll see way too many chubby and downright obese kids in the school yard.  Those kids are our future.  It is said that children born today will potentially have a shorter life expectancy than their parents due to the rising level of obesity.  We can stem this explosion in obesity by encouraging people, especially children, make better food choices.  I believe good nutrition begins at home with parents buying good food and setting good examples.  However, a little nudge in the right direction when eating out is a good idea (sadly,  some kids eat out more often than they eat in).

This ordinance is a step in the right direction.  At this time, it only involves a small number of restaurants in San Jose.  People can choose to patronize  restaurants in San Jose that aren’t bound to the ordinance–but the precedent has been set.  In areas that must abide by the ordinance, kids and their parents still have the freedom of choice, but they’ll be rewarded by making a better choice. Yes!  Let the nutrition re-education begin!

Thank you Supervisor Yeager,  for putting forth legislation to help consumers make better nutrition choices.

Please feel free to share your thoughts here by leaving a comment.

Committed to your fitness success,

Becky

For more information on this story, please read Mercury New writer Tracy Siepel’s article in todays paper.

Holiday Calorie Control Tip #3

Dec 11, 2009

So far we’ve talked about creating a PLAN to control your calorie intake during the holidays. And part of that plan was really watching your alcohol intake because it can lead to bad eating decisions.

Now let’s talk more about enjoyment. Yes, you CAN enjoy your favorite foods. But enjoy them by savoring them, not devouring them.

Chew your food slowly.

That might not seem it, but that is a BIG TIME tip.

Enjoy your favorites by taking your time eating them. That may mean finding a quiet space to eat when at a loud party. But it will be worth the little bit of extra effort.

It’s going to take about 20 minutes for your stomach to signal your brain that you are full. So take your time. Enjoy every bite with zero guilt.

Again, this might seem too simple, but it’s not. It really can be this easy if you stay focused on your plan.

Also, remember that TONIGHT is the last day to save 15% on ALL of Prograde Nutrition’s awesome products. Their huge Holiday Sale ends at 11:59pm EST.

http://lifesportfitness.getprograde.com/specials.html

Yours in health,

Becky

PS – Again, Prograde Nutrition’s HUGE Holiday Savings ends TONIGHT. As a proud Prograde Partner I really cannot recommend their products enough. This is the first time I’ve seen them do a 15% discount off all their products like they are this week–not sure when they’ll do it again.

http://lifesportfitness.getprograde.com/specials.html


Holiday Calorie Control Tip #2

Dec 10, 2009

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today’s tip is even more simple and expands on the premise.

Plan on staying control of your alcohol intake.

Look, a drink or two isn’t going to be the end of the world. But when two turns to three in a night…… or two every night for three nights straight….well…..it’s gonna hit you in the waistline.

I’m not getting on my soap box here. I’m just telling you something you already know:

Too much alcohol not only adds up to too many calories, it leads to bad decisions. And in this case, we’re talking about bad eating decisions.

When alcohol enters the equation even the best laid plans crumble. The extra calories from the cocktails is one thing. But really it’s the extra calories you chew that start to add up.

One piece of cake turns to two…

A handful of chips turns into a a bag…

The dip sitting in front of you mysteriously vanishes…into your belly…

You get the picture. 😉

Over-indulging in alcohol leads to disintegration of your resolve and control.

That said………..

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making. Stay in control.

Yours in health,

Becky

PS – Remember, Prograde Nutrition’s HUGE Holiday Savings ends TOMORROW night. You definitely want to get over to http://lifesportfitness.getprograde.com/specials.html right NOW and place you order to save 15% on all their killer products. It’s my duty as a proud Prograde Partner to remind you ;-).  I’m going to stock up on EFA-Icon (fish oil) myself!