Are you still looking forward to the day that you’ll be lean and fit? Do you tell yourself that you’ll start living healthy tomorrow? Or next week? After you’ve had just one more pizza dinner and one more lazy day on the couch… Then you’ll commit yourself to eating healthy and exercising daily, right? It’s time to realize that this way of thinking is a sneaky little trap. One that has fooled all of us at some point. You see, when you put off healthy living to some designated
You wake up each morning with every intention of eating "good" today.
You'll skip the drive thru line on your way to work. You'll refuse to get fast food with co-workers at lunch. You'll boycott the vending machine in the mid-afternoon. And you won't even think about having dessert after dinner.
But then your cravings win.
Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lun
If you’ve ever had a stressful day (or year!) that affected your eating habits, you are NOT alone. In a study, more than 75% of adults said that stress played a role in their eating during the past month. This included overeating, eating junk foods, or not eating. Many of them said it happened weekly. They also said it made them feel sluggish, lazy, disappointed in themselves, and/or irritable. The good news is that I have a few tips below to stop stress from getting in the w
I’ve got some great info for you today that I wanted to share ASAP because it can make a huge difference in your results. Every few days, someone will ask me what I think about some trendy fitness or wellness topic … things like fasting, supplements, a new fitness gadget … Basically, something (anything!) that’s designed to speed up your results. So, over the next few weeks, I’m going to focus on how to REALLY supercharge your results and break down specific actions you can t
Here’s how to make your tummy shrink… 1. Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want shrink your stomach. Anything less than this won’t make a large enough impact on your progress. 2. Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a f
Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle. Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does. This means that the more lean muscle you have the more calories you burn…
If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to supercharge your metabolism: 1. Set a protein GOAL
To keep things very simple you should be aiming for just under
If you’re looking to lose weight then these 3 habits are a must… 80% of your fat loss results are based on your diet. You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent… Diet Habit #1: Eat More Wholesome Calories Starvation diets simply do not work. Restricting too many calories slows your metabolism to a grinding stop and causes your body to store those precious calories instead of burning th
The other day I saw a former client at the grocery store. She’s a great person – always makes me smile! But as soon as she saw me, she actually looked like she felt guilty. “I keep meaning to get back in to see you, but honestly I’ve been too tired to even think about it,” she told me. Guess what? I totally get it! At some point during the past couple of years, we’ve probably ALL felt too tired: worn out and like everything was just too much work. Even our own self-care. But
Did you know......
By 2030 it’s estimated that nearly 50% of North America will be obese.
Not just overweight, but obese.
That’s almost a 20% increase from where we are today.
That means: - A 20% increase in obesity related diseases. - A 20% increase in obesity related healthcare costs. - A 20% increase in obesity related deaths. I don’t know about you, but these stats truly terrify me. It’s why we do what we do at Applied Fitness.This is the fight we fi
That can’t be true! How could it be? I’ve always heard you need to eat less and move more. Let me explain. In order to lose weight, you need to be in a calorie deficit. A calorie deficit doesn’t mean 0 calories… A calorie deficit means that you need to burn more calories than you consume. Here’s where most people get it wrong though. Your body needs a MINIMUM number of calories to function properly. Your heart beats. Your lungs breathe. Your organs function. Your brain thinks
Have your weight loss results stopped? Or never got started? Before you blame a fitness plateau for your lack of results let’s take a hard look at the following: 1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold y
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day. If you’ve been struggling to kiss it goodbye, it m
Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today. What can you expect from your life as a fit person? Here are nine gifts that you’ll enjoy wh
You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better. Ready to get started building a more flexible you? Here’s how. Roll Before
For many years, it was co
If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success. What are those rules? You’re about to find out. Rule #1: Water Rules
Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it
You get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time on strength training? That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are. Change #1: Toned This one’s obvious for anyone who has ever stepped insi
We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a keystroke away. There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card. More so than any time in history, we have forgotten the art of sacrifice. Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now. The problem with this have-it
Let’s hop into your Delorean and travel back in time… not too far, just a couple of months. Back to when you set your goals for 2022 at the beginning of the year. What does from two months ago think about how much present-day has accomplished so far this year? Are you happy and excited about your progress? Or are you thinking, “Oye, here we go again.” Either way, it’s time to turn that Delorean around and come back to the preset… because it’s time to: GET TO WORK. If you’re h
I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.
Your fat loss depends on it.
Don’t waste your time on these:
This is a Myth: Diet pills will help you lose fat.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it
When people join our program, we ask them a question…"What is your biggest struggle when it comes to weight loss?” 75% of the time the answer is CONSISTENCY. 🗝 I hear👂it again and again... "I just need to be MORE consistent!" When people try to lose weight, we OFTEN see them trying really hard… 🥵 …at being consistent with the WRONG stuff. 😬 👉They try being consistent with eliminating carbs. 👉They try being consistent with eliminating meals (but call it intermitten