Healthy Fitness Tips You Need To Know About
The holidays are over. It’s that time where our minds go from sweets and treats to “HOW DO I LOSE MY HOLIDAY BAGGAGE CLAIM?”
“HOW DO I LOSE MY HOLIDAY BAGGAGE CLAIM?”
I feel you! That’s why it’s the perfect time to turn to the experts when it comes to losing those holiday gains the healthy way. There’s no better way to hit those New Years resolutions than to follow trusted and proven advice from some of my favorite trainers!
These guys are not just about burning the fat and getting to that number on the scale. They are about real advice that is safe, healthy, and effective! It’s all about lifestyle and respecting your beautiful body inside and out!
Treat yourself to your best you by following these helpful tips by the experts!
Ella Magers on diet & exercise.
I had the awesome opportunity to chat with celebrity fitness trainer Ella Magers (owner, Sexy Fit Vegan) about how to go about slimming down after the holidays and getting into great shape. I love what she had to say about diet & exercise and couldn’t agree more with her philosophy!
Check out her expert advise below!
“In terms of diet:
– For the first half of the day eat fresh fruit, fresh juices and/or smoothies… It will help you feel energized, light, and will help motivate you to eat well the rest of the day because you’ll feel great! Plus, your body won’t have to work hard on digestion so all your body’s energy can go toward your daily activities.
– Fill your plate with as many whole plant nutrient-dense, calorie-light foods as possible and then add some healthy plant-based proteins and fats. For example, a huge salad with mixed greens, cucumber, and tomato as the base, then add some chickpeas, avocado, and walnut pieces… A simple, nutrient-dense meal that’s satisfying and scrumptious!
“Fill your plate with as many whole plant nutrient-dense, calorie-light foods as possible.”
– Make sure you have 12-16 hours between dinner and breakfast to give your body time to thoroughly digest and move food through the intestines so you can have a fresh start to the day.”
“In terms of exercise:
– Find intense full-body workouts you love and do them at least 3 times per week. Kickboxing classes are my favorite, but there’s a ton of options out there at different gyms or even on DVDs or on YouTube that you can do at home. There’s no excuse, you can workout anywhere!
“Find intense full-body workouts you love and do them at least 3 times per week.”
– Do your cardio (running stairs, spinning, jogging, etc.) but don’t let that be your only type of workout. Cross-training with weights and body weight exercises is equally, if not more important to get and stay in great shape.
– Add yoga to your weekly exercise regiment. Stretching and lengthening your muscles is incredibly important to balance your body, help with recovery, and prevent injuries.”
Need a detailed meal plan? Check out Ella’s new book below!
Healthy recipes and expert advice that takes you through every step of your fitness journey. I don’t promote a lot of “meal plans” because many are questionable and downright dangerous at times.
However, Ella is right on the mark with her amazing tips, wholesome foods and balanced advice in this awesome guide to your best self! I highly recommend this meal plan for those that need a structured approach to getting into the best shape of your life! I think that includes EVERYONE!
You can purchase it on Amazon here.
Want to connect with Ella?
Leslie Karpman…mind over body is key.
Looking for a trainer that will re-define your mind and body? Celebrity fitness trainer Leslie Karpman will help you push your mental limits so that you can reach your physical and emotional climax both in the gym and in your daily life.
She included some great tips on how to face the mind game of exercise . Leave it to Leslie to whip you into a sexy beast!
Here’s what she had to say:
“My class is often described as Pilates on crack, and the workouts I create both in class, and for my private clients run in circuits where we do not stop. Everyone is dripping sweat, and feels high and alive when they walk out that door.”
“My goal is to give every person that walks into the room the most intense endorphin rush of his/her life. They leave craving more. My people are dedicated and fierce.”
“My goal in my classes, and training sessions is to give every person that walks into the room the most intense endorphin rush of his/her life.”
“The first tip I have is that when you reach that moment where mentally you think you want to take a break… don’t give in! THAT is where the growth begins.”
“My training style is diligent focus on form, both physical and mental. The gateway to reforming and reshaping bodies is rewiring the brain. I love to study brain science and take what I learn into my approach, and that is where my training gets unique.”
“The gateway to reforming and reshaping bodies is rewiring the brain.”
“To help our ancestors survive, the brain evolved a negativity bias. Fortunately, we have the capacity to change our brain structure based on what we think and feel. Scientists call this experience-dependent neuroplasticity.
Bringing good thoughts and feelings into the brain and staying present is the key to transformation. I start every morning with a gratitude list. Ten things I am grateful for, in this very moment. It has been my experience that what we actively practice, is what we become. This is first thing I do when I wakeup. I have been doing this for two years now, and I have rewired my brain. The moment I wakeup, my mind goes straight to gratitude. This is an awesome feeling, and one that I highly recommend to all my clients!
“Bringing good thoughts and feelings into the brain and staying present is the key to transformation.”
So my training style is all about bringing the client back to where our feet are right now. I will go to any length and I use a lot of humor to shock and realign the mind when it starts to play tricks, especially when a client wants to give up. I do what it takes.”
“So that is my second tip – – Bring to your workouts diligent focus on form, both physical and mental. Do what it takes.
How do you stay focused? Keep your mind-game strong, and your workouts short, intense, and go for compound movements, which are exercises that work multiple muscle groups at once (ie. squat with a front lateral raise, lunge with a bicep curl).”
“Tip 3, and the most important of all:
The key to changing your body and critical to keeping your bones strong: strength train. A lot of women I meet have fears around training with weights, that it will make you “bulky”; this is a myth I would love to break.
“The key to changing your body and critical to keeping your bones strong: strength train.”
The resistance induces muscular contraction, which fires up your metabolism, and it remains boosted while restoring your body’s system to normal, so you burn more fat.”
“My final 4th tip is music!!! Music feeds the soul in your workouts – – find music that drives you, that moves you, that turns you on, and blast it up.”
More than just a workout…
“What I love most about being a trainer is the opportunity to get the message out to the world that I feel so strongly in my heart. The pain seems so so real sometimes, but I get to be here to open up my client’s eyes to the reality – – that the pain we feel that seems so big sometimes that it might kill us, is in fact, temporary.
At first, we survive through a tough workout, and then we thrive through a tough workout, and with our growth, we take that strength, and confidence, and joy and devotion into the world out there with us, and life becomes so much bigger, and so much more beautiful.
“At first, we survive through a tough workout, and then we thrive through a tough workout, and with our growth, we take that strength, and confidence, and joy and devotion into the world out there with us, and life becomes so much bigger, and so much more beautiful.”
This goes back to what I was sharing about in my training style, that there is this negativity bias that exists in us. Only today, there is no saber-toothed tiger chasing us, so with that urgency for survival removed from us in the modern world, taking a quick fix (ie, quitting in the last five seconds of an exercise, or giving into a craving, that rush from alcohol, from sugar, from men, from shopping, from anything impulsive that we use to get that hit) is fleeting, and self-sabotage.
I get to show up as a living example of the pleasure to be gained from breaking that pattern. Giving up in that last five seconds comes down to controlling your own failure, and doing that in the workout will translate to what you take outside to the world, and that is a sad, sad way to live. No one has to live life that way, through a lens of fear.
I get to share my experience with those who come to train with me, that we all have strength, both inside and out. It is such a joy to be on the journey with people in this discovery. It is such an incredible opportunity to open up people’s eyes to all of this, and so much more!
My clients get to live in this new neural structure – – when we workout with dedication and are truly invested in the physical transformation, we rewire our brains to want to put that into drive to go to new places into action. And then, we live it.
“We get to overcome pain, and in getting stronger physically, mentally, emotionally, we see the world and our lives as beautiful, and full.”
We get to overcome pain, and in getting stronger physically, mentally, emotionally, we see the world and our lives as beautiful, and full. I see training as such an incredible opportunity to open up people’s eyes to all of this, and so much more.”
Want to connect with Leslie?
Vanessa Espinoza | Tips on burning FAT
Well known for her vegan lifestyle and bodybuilding, Vanessa Espinoza is the image of ultimate fitness. She’s also a personal trainer that knows how to whip anybody into the best shape of their lives!
I asked her what her tips and tricks to fat/weight loss were and she let me in on some expert advice. Check out her response below!
“My approach to help clients lose weight starts in the kitchen, then in the gym. The key to losing weight has everything to do with what you eat.”
“My approach to help clients lose weight starts in the kitchen, then in the gym. The key to losing weight has everything to do with what you eat.”
“You can’t outwork a bad diet. The fastest and healthiest way to lose body fat is introducing a whole food plant based eating plan. The problem in today’s world is that people don’t eat real food anymore, we eat food like products.
“The fastest and healthiest way to lose body fat is introducing a whole food plant based eating plan.”
I’m all about simplifying and going back to the basics with food. Here are the foods I recommend and that I consume everyday: fruits, veggies, nuts, seeds, grain and tofu. I stay away from sugar, fried foods, artificial sweeteners and of course meat or anything that comes from an animal.”
“A typical day for me I will eat 6 to 9x. I don’t keep track of calories or macros because I know everything I’m eating is “REAL” food. However, I do keep track of nutrients.
“I don’t keep track of calories or macros because I know everything I’m eating is “REAL” food.”
Most people don’t get enough nutrients in their diet. Fiber is one nutrient that is lacking in the typical American diet. If it weren’t for the nutritious food in my diet I wouldn’t be able to get through my day.
I workout twice a day and wake up at 4am each day for work. My food is my fuel, it keeps me energized through my intense workouts. My recovery is great because I’m replenishing my body with the right foods.”
“Also, another great tip for losing weight that I do everyday is drink a whole lemon. I squeeze a whole lemon into a little water and heat it up, and drink it first thing in the morning on an empty stomach.
“…another great tip for losing weight that I do everyday is drink a whole lemon.”
Drinking a lemon keeps the body alkaline and settles the gut, making it easier to digest food. It also is the cheapest and simplest fat burner and detoxifier. Plant based foods keep the body alkaline as well. Meat, sugar, dairy and fried foods are very acidic to the body so adopting a plant based diet can help you achieve your fitness goals.”
“As far as working out, it’s all about consistency and training hard. If anyone ever told you that losing weight and cutting fat is easy, then they lied to you. It’s very hard and takes a lot of dedication.
“…it’s all about consistency and training hard.”
You can’t train twice a week and think you’re gonna get results. You need to do some type of physical activity everyday. Adding strength training to your regimen is a great way to lose body fat. The more muscle you have the more fat you burn at rest.”
“Adding strength training to your regimen is a great way to lose body fat.”
“I have female clients ask me all the time if they will get bulky lifting weights. The answer is “NO”. The only thing that makes you bulky is bad food. It takes years and years of training, eating and supplementing like a bodybuilder to gain that kind of muscle. So women don’t worry. Training heavy and hard will not make you look like a big body builder.”
“…female clients ask me all the time if they will get bulky lifting weights…The only thing that makes you bulky is bad food.”
“I lift everyday, focusing on one body part a day, really blasting the muscle. I won’t hit that same body part again till 6 days later. My intensity is always high, in between sets I will hit abs so I’m not resting.
I usually train for over an hour, sometimes longer. After my lifting session I always have a Powerootz protein shake. I just mix it with almond milk and ice. I drink it immediately after my workout, I always have it ready to go.
It’s very important that you have some type of protein and carbs after a lift to replenish your glycogen storage (energy storage). If you don’t your workout was a waste, you must start that healing process.
“It’s very important that you have some type of protein and carbs after a lift to replenish your glycogen storage (energy storage). If you don’t your workout was a waste, you must start that healing process.”
When we train we are breaking down muscle tissue and need to build it back up.
Cardio is one thing that most people dread, however it’s a necessity to losing weight. It’s important that you find what you enjoy. Remember you got to work your heart, it’s a muscle just like anything else.”
“One of the best ways to shed body fat is doing fasted cardio, which means doing cardio first thing in the morning on an empty stomach. Your body has nothing to burn in the morning so it’s going to burn fat first.
“One of the best ways to shed body fat is doing fasted cardio, which means doing cardio first thing in the morning on an empty stomach.”
Now if you had a meal you would have to burn that off first before it hits the fat. I also recommend doing HIIT training (high intensity interval training). You can do this type of training with almost anything, swimming, running and even walking. I love to do it with boxing.
For example; I will the hit the heavy bag at a very high intensity for a certain period of time, then hit the bag at a lower intensity for a certain period of time. Another great HIIT training I love to do is running outside.”
“On a football field I will sprint the sidelines and jog the end zones, typically for 30 minutes to an hour. HIIT training is one of the best ways to shed body fat and lose weight because of the high intensity.
The harder your workouts are the more calories you’re going to burn at rest. The goal is to be burning calories all day even when you are not working out.
“The goal is to be burning calories all day even when you are not working out.”
The most important thing to remember when starting a workout routine is consistency not only in the gym but most importantly what you eat. Adopting a plant based plan will definitely help you achieve your goals faster than anything else.
“Adopting a plant based plan will definitely help you achieve your goals faster than anything else.”
Remember if diets worked everyone would be thin. It has to be a lifestyle. I challenge everyone to give veganism a try. Also, try and find some type of workout that you enjoy and challenge yourself to do something active everyday. You got to keep your body moving!”
“I challenge everyone to give veganism a try.”
Want to connect with Vanessa?
Lisandra McGrath & the slimdown techniques she uses
Below are some fitness tips for slimming down after the holidays that were recommended by Bikini Pro Lisandra McGrath:
1. Clean out your pantry & fridge of all junk food. Party’s over, time to get rid of the leftover miscellaneous crap. No excuses. Just start fresh.
2. Make a shopping list to restock kitchen with lots of clean eating nom noms. Lots of fruit, veggies, grains, nuts, beans, etc.
3. Drink 1 gallon of water daily. Even if you don’t change your diet, it’ll help “get things moving”.
4. Get back on track with your workouts. If working out wasn’t part of your routine before the holidays, what are you waiting for? Another 10 lbs.?
5. Weight train 3 – 4 days a week and do an hour of cardio daily. That’ll certainly knock some pounds off.
“In brief, it all comes down to stop eating crap, and move your ass :)”
Lisandra McGrath IFBB Bikini Pro
Certified Personal Trainer & Health Coach
Want to reach out to Lisandra?
Pregnant & Working Out…Good or Bad?
If you are pregnant and wondering what the benefits of working out are, then look no further than this helpful guide of 35 Benefits of Exercising While Pregnant by health & nutrition writer Jessica Walter.