Category Archives: weight loss

Walking For Weight Loss – 10 Tips On Burning More Calories

burning more calories

Do you have a walking regiment in your goals to lose weight?

If you do… Great!

Walking is a great way to enjoy nature while still shedding some pounds. But do you see those pounds not disappearing fast enough?

Well, I am here to help!

Here are 10 tips on burning more calories while walking.

Burning More Calories Tip #1: Walk Some Inclines

If you are always on even ground, you are burning less than if you have to go up at some points.

I suggest planning your walk so you have to go up some hills or find some stairs along the way and climb them a time or 2.

If you use a treadmill, most have an incline adjustment. Start with say a 4 or 5% grade and slowly raise it until you get to an 8% grade.

Burning More Calories Tip #2: Pump Your Arms

Moving your arms as you walk will actually entice you to go slightly faster. And naturally, as you go faster, the more calories you will burn.

Burning More Calories Tip #3: Walk Farther

This is essentially a no-brainer. You really don’t have to measure the distance. Use time. If you are walking for 30 minutes, add 10, 20 or more minutes. If you are walking 4 days of the week, add in another day.

You will notice a difference as you add distance.

Burning More Calories Tip #4: Interval Walking

This is a great way to burn calories.

Vary between your normal pace and speed walking. If walking city streets, you could switch between each in blocks. On an open walking course, you may want to use your watch.

Speed walk a distance and then slow down to normal. Your heart rate will slow back down and then speed it up again with a speed pace.

Burning More Calories Tip #5: Add Some Other Exercises Into Your Walk

walking with weight

Integrating exercises like quick jogs, high knees, lunges and butt kicks into your walk will help some of those calories go bye bye.

Burning More Calories Tip #6: Add Some Weight

Just adding a few pounds of weight to your body can really make a huge difference. You could invest in

  • a weighted vest
  • ankle weights
  • or wrist weights

Or if you really wanted to up your game and pretend your in Army basic training, just put 10 – 20 pounds in a backpack.

I think I will stick with the weighted vest.

Burning More Calories Tip #7: Use Walking Poles

It may seem slightly crazy and you may get some “looks,” but using walking poles has become a huge trend in Nordic countries and the people who are using them have noticed big differences in calorie reduction.

You use them as if you were cross country skiing. Experts say that using walking poles helps people burn 25 – 45% more calories than normal walking. This is because you are using more muscles in your upper body.

Burning More Calories Tip #8: Walk-Sprint For Goals

This goes hand in hand with #4 because it is a type of interval walking.

When you see an object in the distance, pick up the walking pace until you reach that object… Speed walk to it!

Just every once in awhile, choose some type of marker and race walk to it.

Calories will hate you for it.

Burning More Calories Tip #9: Get A Walking Buddy

walking buddy

Let’s admit it, friends can be the best coaches at times… We tend to push each other to get the best from both.

“Oh c’mon, let’s walk another mile,” or “Let’s see who can walk fastest to the finish.”

Find a friend, co-worker, family member or maybe your dog to be your walking buddy and you will be pushed to go further and faster while having fun the whole time.

Burning More Calories Tip #10: Buy Great Walking Shoes

Some may lead you to believe you need some “Air Jordan’s” or some type of shoe with a lot of cushion.

I regress!

You need to feel the walk and you need to have maximum flexibility in the toe area.

So do your shoe shopping with that in mind.

Conclusion

Follow these tips and watch the calories zoom away as you walk for fun and weight loss.

If you have any questions, just post them below.

Thanks for stopping by… It’s time for a good walk!

6 Unhealthy Excuses

unhealthy excuses

Excuses, excuses, excuses!

It seems so many people have excuses which ends in unpleasant situations…

  • Doctor offices
  • Hospitals
  • or Morgues

I’m sorry to be so blunt, but sometimes blunt is the only way to get the attention of humans.

You see, I am talking about excuses people make to not eat right, not exercise and to not keep in healthy shape.

Here are 6 unhealthy excuses that you should stop making and get yourself in a healthy state of life.

#1 Unhealthy Excuses: Obesity Is In My Genes

This is one of the top excuses I have heard people use to explain their own obesity. Just because Grandpa Joe, Aunt Louise and 2nd Cousin Alice are all overweight does not mean they passed the trait to you.

Actually, they probably passed the blueberry pie with whipped cream along with other fat-causing recipes.

Now I suggest you take another look at the family and focus on those who are not obese. How come the gene didn’t pass to them?

It’s time to throw away the genetic excuse along with the pie recipe.

#2 Unhealthy Excuses: I’m Too Tired After Work To Exercise

Okay… You are too tired after work, so why not before work?

Will I now hear a new excuse? It will make me tired for work.

Sorry, but I won’t buy into that. You see, several studies have determined that physical activity will give you more energy.

I just debunked your second excuse, so set your alarm clock earlier and get up and exercise.

#3 Unhealthy Excuses: I Don’t Have Time To Exercise

no time

Let me ask you a question, how much television did you watch this past week? How much Facebook did you do? Or did you play some video games?

If you found time to do any of those things, you can surely find 20 minutes to 1 hour to exercise each day.

#4 Unhealthy Excuses: Because It Is Thanksgiving, A Birthday, St Patrick’s Day Or The Anniversary Of My Great, Great Grandparent’s Wedding

There always seems to be some kind of holiday excuse to eat the wrong stuff. C’mon, just admit you ate that glazed doughnut because your willpower was weak.

Now take a look in the mirror and quit lying to yourself.

You are a beautiful person who needs to lose some weight; and believe me, you look great the way you are, but that obesity is damaging your health.

Please… Please, please realize that all of us want you healthy. So just say no to the brownie and eat some of the carrots and celery instead.

#5 Unhealthy Excuses: I Already Screwed Up, So I’ll Just Go All The Way

I wonder how many times people who are trying to lose weight take that piece of cake, eat one bite and realize, “Hey, I’m on a diet.”

They then say to themselves, “Well, I screwed up! I may as well eat the whole thing.”

Why allow the snowball to roll down the mountain and become an avalanche? Sure, you made one mistake, but you caught it before too much damage is caused. Don’t allow small slips to become major issues.

#6 Unhealthy Excuses: The Scale Must Be Broken

No, the scale is just fine. You just need to get back on track and stop making excuses.

Conclusion

I believe you should see my point by now. The excuses need to stop!

If you slip, just pick yourself up and admit you are only human and get back on the “healthy you bus.”

If you need help… If you need another set of ears to hear and a mouth to keep you moving forward, I would be happy to be your coach. But mind you, I don’t fall for excuses.

Just contact me by clicking here and we will get you set on a path of healthiness.

Thank you for visiting and have a healthy day!

7 Foods To Stay Away From If You Don’t Want To Get Fat

Obesity… It is a great problem in the United States.

I have made it a lifelong goal to help rid America of obesity. And many food manufacturers as well as eating establishments have made it a difficult task. But I do notice people are starting to awaken to the fact that they don’t want to get fat.

While there are various reasons people gain weight, the top one is the foods they are ingesting.

I have decided to make a list of 7 foods you may want to stay away from if your don’t want to get fat.

foods to stay away from

Now, I don’t want to seem like the “food Grinch,” but many of these items have no nutritional value and they may seem fun until you look in a mirror and wonder how you gained so much weight

So, let’s look at these 7 obesity makers…

#1 Foods To Stay Away From: Soda

Some call it soda, others call it pop and still others call all flavors the name of one brand, coke. No matter what you call it, it is no good. It is non-nutritious, full of sugars and really does not quench your thirst as many think it does.

Soda will make you fat!

There are many alternatives that are much better for you with the top spot going to the best thirst quencher of all, water.

#2 Foods To Stay Away From: Chicken Fried Steak With Gravy

This is a meal made in many of America’s restaurants and it is a sure fire way to get fat.

Not that the flattened steak is all that fattening, but when you add all that breading and the gravy concoction on top, you are filling yourself with a load of obesity.

If you must have this meal, I suggest you split one portion between 3 or 4 people.

#3 Foods To Stay Away From: French Fries

obesity

Potatoes on their own are a starch that once eaten and digested, turns to a sugar in your body. An occasional baked potato is not terribly bad for you, but when you cut that potato in pieces and deep fat fry them, you are setting yourself up for weight gain. Not to mention, that grease is not very good for your arteries.

#4 Foods To Stay Away From: Double, Single… Quadruple Burgers

It seems some eating establishments are getting carried away.

It saddens me whenever I see one of those eating television series and watch a man who must weigh 300 pounds wrapping his jaws around a massive amount of hamburger, cheese, tomato, lettuce, onion; and topped with bacon or chili.

He weighed 300 going in and 320 going out…

Sad!

If someone dares you to do it, dare them to jump off the Statue of Liberty because they are daring you to die younger than you should.

#5 Foods To Stay Away From: Monstrous Hot Dogs

Nearby in Connecticut, there is a huge love for what they call the 2 foot hot dog…

First thing is, do you have any idea where the meat from a hot dog comes from?

Secondly, they wrap these things in monstrous buns and add all kinds of items on top that just screams fat!

How about a carrot instead?

#6 Foods To Stay Away From: Frozen Pizza

Pizza in general can be fattening, but those frozen things you can get at supermarkets takes fattening to an even higher level.

They are a carb-fest. And I have told you before how carbs will take over your bodies energy manufacturing and if you have too many carbohydrates going in, your body will not burn the fat. The result is weight gain.

#7 Foods To Stay Away From: Whites

The last on this list may be confusing… Whites???

Yes, white rice, white bread, and pasta that is normally an off-white.

These are another line of foods that are high in carbohydrates and go right along with what I told you in #6.

Conclusion

It’s just a small list… I could name many more, but I believe you are getting the idea…

Remember, fruits, vegetables, nuts and grass raised meats are your best friends.

Let’s get the weight gain down and life will be more fun.

If you have any questions, or want to know if a certain food is fattening, just post your comment below.

And while you are at it, get a copy of my book:

Thanks and have a great day!

Weight Loss And Clothing – 7 Tips On Managing Your Wardrobe

weight loss and clothes

Photo by Prudence Earl on Unsplash

Lets face it, clothing is not cheap… Unless you shop at Goodwill. And even their prices have jumped.

I have found that some people who had every intention of losing 50 to 100 pounds suddenly gave up on their goal… They quit.

Why?

Their clothes and not being able to afford a new wardrobe or they just got upset over always having to change.

This saddens me. I long to see people healthy and obesity is a huge problem around the world.

How is it a person can affordably get clothing as they are losing weight?

Well, I did some research and here are 7 tips on managing your wardrobe during and after weight loss.

Weight Loss And Clothing Tip #1: Do Not Buy Over Sized

We tend to want to buy some items over sized because they are comfortable. But during a weight loss regimen, it is best to stick with purchasing clothing that fits.

Those over sized items will be much too over when you hit your goal.

Weight Loss And Clothing Tip #2: Buy For Now

On the other side of the over size angle, some want to start buying clothing for what they want to be.

I suggest you wait until you are there.

The reason I say this is, you may develop some curves you didn’t plan on.

I suggest just buying clothing that fits you here and now and keep it to a minimum, because you will soon lose more weight. And that leads into my next tip…

Weight Loss And Clothing Tip #3: Consider Buying One size Smaller

If you are wearing a 22W jeans now, consider buying a pair of 20W. This can help be a goal for you… “I’m going to get into those jeans in 1 month.”

Weight Loss And Clothing Tip #4: Consignment Shops Or Ebay

Now, here is a way you can get money back to buy clothing that fits. Round up the clothes that are now too big and put them either in a consignment shop in your local area or you can list them on eBay. Starting a store on eBay is not difficult.

Now, you are not going to get all the money you paid for the items, but at least you will collect to be able to buy stuff that fits.

You may want to help out that consignment shop and buy some of that stuff there.

Weight Loss And Clothing Tip #5: Bras And Shoes

It is extremely important that these 2 items fit properly. And believe it or not, as you lose weight, your shoe size can possibly change too. So make sure the shoe fits.

And the bra… Do you know that a vast number of women do not wear the proper bra size? Make sure you have bras that will match your weight loss. You want those “ta-ta’s” firm and snug. Not too tight, but loose is bad too.

Weight Loss And Clothing Tip #6: Shop Within Your Closet

If your anything like me, you may have clothing from (hmmm, I don’t dare say or you will guess my age).

It can be fun to go through the clothing stash. You may be surprised how you can simply do a small hem and have a top that fits perfectly.

And then go find that picture when you were wearing the same top in High School. wouldn’t that be fun to share on Facebook?

Weight Loss And Clothing Tip #7: Wraps

Any item that wraps can be perfect during the weight loss battle. Especially for those who find themselves losing a lot one week, a little the next week and even possibly gaining because of that darn birthday party.

Wraps are forgiving. You have room to tighten or loosen where you tie it.

Conclusion

Don’t let your closet be the reason you give up on losing weight.

These are just a few ideas and I am here for you.

Do you need to talk? Maybe you need some advice?

I am available to help you lose those pounds. That is what I was born to do, I believe. I even wrote a book about it… You can get a copy below.

And feel free to contact me about any of your weight loss questions or goals.

Thanks and do share this with your social friends. I am sure they will appreciate it.

7 Tips On Losing Pregnancy Weight

losing preganancy weight Photo by Oleg Sergeichik on Unsplash

We love those adorable, cuddly babies, but when we look in the mirror and see weight that came from 9 months of carrying that precious child in our belly, it can take our emotions into overdrive.

You CAN lose that weight!

I am here to help!

Here are 7 tips on losing pregnancy weight.

Losing Pregnancy Weight #1: Say No To Weight Loss Pills And Crash Diets

Your body needs to heal and recover from the stresses of child birth. You need proper nutrition. And, while the temptation of jumping on quick weight loss pills or a crash diet that ensures fast weight loss is there, it isn’t the healthy way.

It takes time!

If you will simply reduce your calorie intake by 4 – 500 per day, and exercising, you will start losing those pounds.

Losing Pregnancy Weight #2: Just Get Up, Get Out And Get Moving

Too often new mothers fall into a depressed state and just lie around until it is time to feed the baby.

Don’t!

You will lose those pounds if you just get up and go outside with baby. Take a stroll, do some gardening, etc…

If you keep moving, you will burn calories and lose some of that weight.

Losing Pregnancy Weight #3: Eat Foods High In…

  • Omega 3’s
  • Calcium
  • and Protein

You need all of these to get back what pregnancy depleted you of.

Fish is a great source of Omega 3’s. Milk and yogurt is the place to get your calcium intake. Lean meat (grass fed), chicken and beans are an excellent source for the protein your body needs.

Losing Pregnancy Weight #4: Dance

Sometimes the weather makes it difficult to get outside, so why not put baby in his/her bouncy seat and let them watch you as you put on your favorite dance music and start “getting your dance mack on?”

Dancing is an excellent way to burn calories and baby will love watching you get your groove on.

Losing Pregnancy Weight #5: Stay Clear Of Processed Foods

Many of those packaged foods are loaded with stuff we should not put in our bodies. Stick with whole foods and you will be much better off.

Most of the processed foods have hydrogenated fats that can clog your arteries and cause heart issues. Plus, many of them are high in sugars which we know is not good when trying to lose weight.

Losing Pregnancy Weight #6: Drink Plenty Of Liquids

Sometimes we get the sense we are hungry when actually, all we need is some water. Drink 8 – 10 glasses of water per day. This will help you feel full and it will also flush unwanted toxins from your body. The water will also help your metabolism stay active which causes weight loss.

It also helps to add other liquids…

  • Fruit smoothies
  • Soups
  • And even a cup of coffee can be okay
  • Fresh fruit in a protein shake in the morning

Losing Pregnancy Weight #7: If Possible, Breastfeed

Science has shown where breastfeeding is actually a great support in Mom’s weight loss. It reduces the size of the uterus.

One study of just under 5,000 new mothers found those who breastfeed lost an average of 3.7 pounds more weight than non-breastfeeding women in 6 months time.

Breastfeeding also has many other benefits:

  • It provides all the nutrients a baby needs for healthy growth.
  • Breastfeeding builds baby’s immune system.
  • It lowers the risk of disease in newborns.
  • And, it also lowers the risks of disease in Mothers.

Conclusion

Don’t allow postpartum depression to control you!

Keep moving and those pounds will slip away. Also, you may want to network with other new moms. Help each other… Form a group… Exercise together.

And lastly, I am here for you… I have “been there and done that.” Sure, my kids are grown now, but I remember… How could I ever forget?

So feel free to contact me and we can make a plan to get those pregnancy pounds off.

And one last thing… Give baby a hug and kiss from Tara. Children are amazing!

All my love!