Why you won't lose weight this year.

Sorry to be so blunt, but, if that is your goal, your not gonna reach it. Why? Watch this video blog to find out, and learn how you can make real changes to help you lose that weight.

If you would like some help creating lasting changes, come join us at StrongGirl Revolution! We provide the guidance and support to make you stronger, healthier, help you move better. Feel free to contact me at info@stronggirlrevolution.com if you have any questions about our program.

;) Nancy

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The Best Exercise for Weight Loss

We see it headlining magazines as we stand in line at the grocery store or CVS. If I had a dime for every person who asked me about it, I wouldn't be wealthy (it's only a 10 cents, after all), but I could make a dent in some debt.

What is the best exercise for weight loss?

Well, there is no one exercise that will be the best for weight loss. Running, for example, can help you lose a little, but you'll stop losing at some point. Arm exercises, which most people gravitate to at the gym, don't help at all. Crunches? While they target your abs, they won't help you lose weight. 

So what should you do?

Short answer: A full body workout that incorporates your entire body, with an intensity level that will tax your muscles enough that your body will need to expend energy (i.e. burn calories) after exercising to repair and grow the muscles.

Of course, you need to fuel your body with the right foods, but that's another blog article altogether.

I do like longer workouts with weights, the ones where I am working on getting stronger and improving my form. Yes, they are good for losing weight, but they aren't specific for that goal.

For weight loss, you may want to try the quicker version of weight lifting. By "quick" I mean 15 to 30 minutes of a high intensity, high volume workout, such as an AMRAP (As Many Reps/Rounds As Possible [or Pretty, because who wants sloppy reps]}, Tabata, rest based training, or a timed circuit. 

When doing these higher intensity quick workouts, you want to make sure you choose a weight that is challenging. Using a low weight to make sure you can get through the exercise ok will only work on your muscle's endurance. You want to challenge your body so it can use more energy to repair and recover after the workout is done. 

I include these types of quick workouts at the end of my clients' sessions. I like to work on strength and movement first, and then hit them with these metabolic finishers. I also have some of these workouts on the client portal, so that my clients can keep up their workouts and goals when not working directly with me.

If you are interested in learning more about these metabolic quick workouts, come join us at StrongGirl Revolution! We provide the guidance and support to make you stronger, healthier, help you move better. Feel free to contact me at info@stronggirlrevolution.com if you have any questions about our program.

;) Nancy

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Should you train barefoot? I say YES!

This is my very first Vlog. I kind of like doing these and think I'll do more, which means they can only get better from here. Make sure you leave me a comment below to let me know what you think. :)

If you are in the Marlton, NJ area and need a place to train barefoot, come join us at StrongGirl Revolution! We provide the guidance and support to make you stronger, healthier, and help you move better.  Feel free to contact me at info@stronggirlrevolution.com if you have any questions about our program.

;) Nancy

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Trouble sticking with exercise and diet? Maybe you should think small.

You've decided it's time to get healthy, so you join a gym and start your new diet. You start off strong. You're at the gym every day for an hour or more. You get rid of all of the soda, chips, and cookies, and fill your refrigerator with kale, carrots, and avocados. You're rockin' it for a week or two, but then you start to skip days at the gym and cheat by eating fries and taking sips of soda from your kids' Happy Meal. Soon you haven't made it to the gym in a few months, and your kale has wilted in the refrigerator. What happened?

You tried to do too much too fast.

I have found that when we try to make sweeping changes to our diet and our movement, our brains freak out. All of a sudden those foods we deemed "forbidden" look even more delish and we say "Eff it!" 

Instead of trying to change all of your habits at once, try thinking small. Take this new healthy lifestyle change in bite sized pieces. Ask yourself, "Can I make one small change in my diet?" It could be adding vegetables with every meal, or maybe just taking out one can of soda each day and replacing it with water. Work on your success with the one change for a week or two, then try another small change for another week or two.

When it comes to exercise, we don't need to be in the gym or on the treadmill for an hour. We can get a quick 10 to 20 minutes in each day, or, on some days, twice in a day. Because you are taking your exercise in bite sized pieces, you'll make that intensity count. If you walk, walk at a brisk pace until you are out of breath, then walk at a slower pace until you catch your breath, then increase the pace again. If you are doing resistance training, don't rest in between sets. Go from one exercise into the next. For example, do 30 seconds of squats, then go right into 30 seconds of push-ups. 

Doing shorter workouts with more intensity not only saves you time, but it can also help you burn more calories at rest. The reason is that your body will require more energy to repair itself, and that energy requires burning calories. That's a win/win, if you ask me! 

If you need help sticking to your exercise and diet plan, come join us at StrongGirl Revolution! We provide the guidance and support to make you stronger, healthier, help you move better. We are also rolling out a new nutrition and accountability program! It's all about working with YOU to so you can become a better version of yourself. Feel free to contact me at info@stronggirlrevolution.com if you have any questions about our program.

;) Nancy

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