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How to crush those last 10 lbs

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3 Foolproof Steps to Crush The Last 10 LBS

Got a frustrating few pounds left?

You’ve been on point with your fitness, getting in your workouts and eating cleaner than ever before. Initially the weight fell off, and it motivated you to keep it up.

But now your results have stopped.

You’re still doing all that hard work, but it’s no longer showing in pounds lost, inches shed and compliments gained.

What gives? That’s seriously frustrating.

The good news is that reaching a plateau with your results is natural and normal. It happens to everyone. And there is a solution…

Here are 3 Foolproof Steps to Crush The Last 10 LBS (BTW these steps also work when applied to the first few pounds!)

Foolproof Step #1: Eliminate The Sugar

Yeah, yeah, you’re eating cleaner than you’ve ever eaten before, and you’ve eliminated the junk food that you used to enjoy.

When it comes to crushing those last few pounds you must become ruthless with eliminating sugar from your diet. Yes, even wholesome sugars found in fruits and nutrient sweeteners. These “healthy” sugars are working against you.

If it has sugar grams then start avoiding it.

 

Foolproof Step #2: Eat Small Frequent Meals

Dividing your daily calories between small mini-meals throughout the day is a tried-and-true way to reboot your fitness results. Aim to eat every 2.5 to 3 hours, keeping the portions small and filled with protein and fiber.

Veggies and meat should make up the bulk of your small meals. Keep portion size in check and avoid adding in starches or sugars. (This is literally the golden key when it comes to your diet.)

Use the Easy Skillet Veggies recipe below for tender veggies to use in your small meals. Just add some protein and be sure to pack it ahead of time to eat on-the-go whenever 2.5 hours has passed.

You may be surprised how quickly this technique revs up your metabolism, turning you into a calorie-burning machine!

Foolproof Step #3: Increase Workout Intensity

It’s great that you’re exercising regularly, but how hard are you really pushing yourself? Could you lift heavier? Could you go longer? Could you move quicker? The answer always YES.

As soon as your workout routine falls into a rut, you can be sure that your results will do the same.

To avoid this frustrating hamster wheel of boring-workouts-no-results, look at each and every workout as a personal challenge to outdo what you did yesterday. Reach for the weights that are going to be a bit of a struggle, instead of the ones that you could do in your sleep.

You might as well get the most out of your time in the gym, and pushing yourself will do just that.

There you have it, 3 Foolproof Steps to Crush Those Last 10 LBS! Implement these into your routine for 30 days and watch how quickly the weight falls off.

You can do this!

We’re here to get you there even faster. Don’t wait another minute. Call or email today and let’s crush those last 10 together!

info@gocsf.com

781-324-2642

Get Fit Fast in 5 Easy Steps

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Follow These Steps!

Most people think way too much about how to lose the weight. Maybe you do this too. You spend hours gathering information about the latest trends and the quickest way to get in shape, and then become completely overwhelmed by all that you learn.

There are thousands of ways to exercise and eat healthy, so it’s easy to feel overwhelmed by it all, and end up doing nothing. The good news is that all effective fitness programs contain the same core elements, which I outlined for you below as 5 Easy Steps to Get Fit Fast:

Get Fit Step #1: Consistency is KEY

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Don’t give up too quickly. Keep striving and the results will come.

Get Fit Step #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Get Fit Step #1 by staying consistent.

Make exercise part of your routine. Don’t stray back to your old habits.

Get Fit Step #4: Find something you LOVE

Similar to Get Fit Step #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this as a free pass to forego exercise altogether under the guise of not loving it.

Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Get Fit Step #5: Work with a PRO

This is our favorite step because this is where we get to work with you! Our passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Don’t wait another minute! Call or email today to get started on your personal body transformation.

WHAT’S THE BIG SECRET ANYWAY?

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HOW MUCH SUGAR DO YOU CONSUME?

Sure, you do your best to eat healthy and live a fit and active lifestyle, but you’re still not satisfied with your body. Day after day of eating salads and hitting the gym and your body isn’t changing.

It’s frustrating.

And yet there are people, whom you know personally, with phenomenal bodies and very little body fat. What are they doing differently than you? You work out and eat healthy too! Why doesn’t your body look like theirs?

What’s the big secret that they know about losing fat, getting lean, and looking amazing?

The answer is as simple as it is difficult: Avoid Sugar.

While you do your best to eat healthy, do you know how much sugar you are actually consuming everyday? The answer will surprise you.

The average American consumes over 80 grams of sugar everyday, an amount that’s easily three times more than is safe and healthful. How much sugar do you eat? Write down the sugar count on everything you eat for the next few days and then find your average sugar gram intake. Now work on slashing this number.

Part of the problem is that food items are often sneaky about how much sugar is really hiding within. Deceiving messages on the packaging imply that the contents are beneficial, causing us to ignore the high sugar content. In the end whatever supposed benefits being advertised are overshadowed by the negative effect of the sugar.

What’s the big deal about taking in a lot of sugar? Well, you won’t achieve a lean body while consuming a lot of sugar. So if you choose to indulge in sugar then forget about strutting your stuff on the beach this year.

Aesthetics aside, a high sugar intake is detrimental to your health as it causes your cells and organs to become acidic and a breeding ground for disease.

Going back to that guy or gal that you know who is perpetually lean…you can bet that their diet is extremely low in sugar. A low sugar diet is the key to keeping lean and it’s not had by simply avoiding the high sugar items, like candy and cake, it’s had by avoiding items with even low amounts of added sugars.

Take the next week to cut out all added sugars from your diet. Check in with your weight and your energy levels at the end of seven days and note any difference. You’ll be pleasantly surprised how quickly you’ll see results in both your weight and energy levels by making this simple, conscious move to avoid sugar.

Diet is only half of the equation when it comes to having a sexy, fit body. Exercise is the other half of the coin, and that’s where CSF comes in.

Call or email today to get started on an exercise program that’s designed to transform your body once and for all!

Vacation Proof Your Diet

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GOING ON VACATION?

You don’t need another article that’s going to tell you the same old advice about eating healthy on vacation. “Watch your portions!” “Pack some snacks!” “Pick a cheat day!”

You’ve heard it all before.

And yet every year you go away for a fun vacation, get carried away at the buffet, and come back 3 to 5 pounds heavier than when you left.

It sure would be nice to find a diet plan that would work 365 days per year. A plan that would have you at your ideal weight, happy with your body, and not deprived of the foods that you love. Even while on vacation.

Such a plan does exist, and it’s really simple.

It’s so simple that it’s not even a plan; it’s a mindset.

If you want a lean, hot body 365 days a year then you must become unreasonable.

Unreasonable, that is, by society’s standards.

Society today says that it is reasonable to…
  • Binge eat on vacation.
  • Consume large quantities of sugar on a regular basis.
  • Frequent fast food restaurants.
  • Exercise at a slow pace once or twice a week.
  • Slack off on keeping your body properly hydrated.
  • Live a sedentary life while consuming extra large portions of food.
  • Eat processed and industrialized “foods”.
  • Reduce your standards for health and quality of life.
  • Put your goals and dreams on hold.
  • Let your goals and dreams slowly die.

 
If you’re living a “reasonable” life by society’s standards then you are out of shape, tired and dehydrated. You go away on vacation and come home heavier and more uncomfortable.

Nothing else could result from abiding by society’s rules.

If you want different results, if you want to achieve a body that’s lean, healthy, sexy and energetic, then you must become UNREASONABLE.

The UNREASONABLE FIT PERSON will…
  • Eat sensibly on vacation, balancing indulgences with activity and calorie control.
  • Restrict sugar for only rare and special occasions.
  • Stick with simple, wholesome meals made at home (like the recipe for Slow Cooker Balsamic Chicken below)
  • Exercise at a high intensity 4 to 5 times per week, always pushing themselves to lift more and go harder.
  • Make the conscious effort to drink water throughout the day to maintain proper hydration.
  • Live an active life where food is consumed sensibly as fuel.
  • Fill their diet with fresh, real, unadulterated foods.
  • Refuse to peak physically or mentally; always strives to raise the bar.
  • Actively pursue their goals and dreams.
  • Routinely achieve their goals and dreams…and go on to set new ones.

So there you have it, the way to vacation proof your diet is to adopt the mindset of an UNREASONABLE FIT PERSON.

This mindset will carry over into your entire year, not just that week of vacation, and by the time next summer rolls around you’ll be living in a very unreasonably fit and attractive body!

If you’re not yet one of CSF’s fit and active clients then join us now! We’d love nothing more than to guide you through your stunning body transformation!

Call or email today to get started. Let’s do this!

Undo the Weekend (48 hour recovery)

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WHAT A WEEKEND THAT WAS!

You went out, you ate and drank and had a blast! And now the fun is over and the consequences are setting in…you feel terrible. You woke up with a headache, an overall feeling of bloating and a sluggishness that you can’t shake.

It’s time to undo the damage brought on from that epic weekend. Here’s how…

1. No More Junk!

It may sound obvious, but the first step to recovering from all that fun you had is to stop the damage. No more naughty foods. No more alcohol.

 

2. Flush Your System.

For the next 48 hours your main mission is to drink as much water as possible.

All of those poor food and drink choices result in dehydration, which manifests in a pounding headache and a feeling of sluggishness. Plan to sip on water throughout the next two days, adding in fresh sliced fruit, cucumbers, mint or basil to add a refreshing and rewarding flavor.

3. Get Some Rest.

End the party or vaycay Sunday afternoon so that you can get into bed early in preparation for the week ahead.

It may not sound super exciting to plan an early-to-bed night at the end of your weekend but, come Monday morning, you will be functioning much better with a little rest under your belt. Plan to get to bed early the next couple of days as well, and fit in a nap if possible.

4. Eat Cleansing Foods.

You’ve stopped eating junk, now fill your diet with small light meals consisting of fiber and a serving of protein. Stick with only whole foods for the next 48 hours.

Fruits and fresh veggies should make up the bulk of your calories as you recover. Asparagus, leafy greens, citrus fruits, and raw veggies are all wonderful items to enjoy in addition to high quality, low fat protein.

5. Avoid Going Extreme.

Yes, you ate and drank a LOT this weekend, but swinging the pendulum too far in the other direction isn’t actually going to help. Overcompensation is rarely a winning idea.

Fight the urge to skip meals or to over-exercise in response to your indulgences. Going from one extreme to the other creates a bad cycle that leaves you feeling even more tired. In addition, taking your body from feast to famine will actually make you more prone for fat storage.

Getting and staying in great shape will not only help you bounce back from the weekend faster, it will also help you achieve healthy habits that will stick with you even as you party and vacation.

My programs are designed with your overall lifestyle in mind and I’m here to get you (and keep you) in your best shape ever!

Call or email me now to get started on a fitness program that’s specially designed for you. Let’s do this!

When the right time is RIGHT NOW

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Why are you still waiting for the right time to get fit?

You are busy and hectic. Your family member is sick. Your job is demanding. You are focused on planning a big life event. Your kids are pulling you in a million different directions. You’re an emotional eater…and now is an emotional time.

There are a million and more excuses for why you haven’t made your body a priority…yet. At the back of your mind you believe that the day will come when you are ready to take action in getting back in shape.

But that right time hasn’t come.

Let’s be honest with each other right now. The right time to get fit won’t ever magically appear. There will always be another life event to navigate. There’s always going to be someone you know who is sick…and you’ll even get sick at times. You will always have a reason to emotionally eat, if you allow yourself that chaos.

So what’s the solution? Drift through life in a body that you aren’t happy with? Avoid mirrors and bathing suits and sleeveless tops? Comfort yourself with the thought that you’ll dial in your fitness one day…just not today?

I’d like you to consider that the right time to get fit is RIGHT NOW.

Not despite your current life challenges but BECAUSE of them.

How much more effective do you think you’ll be dealing with a busy schedule, sick relatives, big life events and active kids when you’re living in an energetic, functional, fit body? Loads more effective!

Consider your current challenges as reasons why you MUST get fit NOW rather than excuses as to why you CAN’T get fit now. I know you can do this. You have nothing to lose and everything to gain.

Call or email me now to get started on your journey to a fit, active, sexy and super functional body! I’m here to get you to your goals in the shortest amount of time possible. Let’s do this!