5 Small Steps to a Long Lasting Positive Change in Your Body

new-year-fitness-tips5 Small Steps to a Long Lasting Positive Change to Your Body
As the owner and head health coach for Posh Fitness I always recommend small steps to making any permanent changes to your behavior & hence your body. Here are some of the first steps/tips I give:
1. Try eating a vegetable at almost every meal. This will increase the amount of nutrients and the fiber you eat .
2. Take a multivitamin/mineral. Ensuring that you’re getting all of the nutrients your body needs will allow your body to let go of fat and work with you toward your weight loss goals. Not getting enough nutrients makes your body think you’re starved or missing out so it will work against you in weight loss. Taking a multivitamin/mineral is an easy preventative fix.
3. Don’t work out too much. Change should come gradual and although your will power is high in the New Year it is natural for your interest to peter out. Therefore, work out as little as possible to get the results you desire. You can always dial it up more as you get more fit. Taking this approach will ease you into fitness without the risk of injury and prevent burn out.
4. Eat according to your activity level. Eat less on days that you don’t work out and more on the days that you do. You need to have a caloric deficit of 3500 calories per week to lose one pound so aim to eat 250 calories less on workout days while burning at least 250 calories at the gym. On the days you don’t work out eat 500 calories less to make up for the lower activity.
5. Measure progress. Use apps like MyFitnessPal to track your progress. Measurements should include weight, body circumferences, body fat percentage as well as meal & workout tracking. Progress should be measured to keep you motivated and to let you know what is and isn’t working. If taking bodyfat measurements be sure to use a seasoned personal trainer or nutritionist to measure it properly with calipers.

Kettlebell Clean Preparation: Straddle k

Kettlebell Clean
Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with overhand grip. Position shoulder over kettlebell with taut low back and trunk close to vertical.
Pull kettlebell up off floor by extending hips and knees. Once kettlebell is off of ground, vigorously raise shoulder above kettlebell while keeping it close to body. Jump upward extending body. Raise shoulder and pull kettlebell upward with arm allowing elbow to bend out to side, keeping kettlebell close to body. Drop under kettlebell, rotating arm under kettlebell. Catch kettlebell on outside of arm with wrist straight while moving into partial squat position. Extend both legs.
Drop kettlebell by pulling elbow back. Immediately hop upward with elbow pointed outward continuing to hold on to kettlebell handle as it falls. Decelerate decent of kettlebell as heels make contact with ground and arm straightens. Lower kettlebell to ground between legs while squatting down with taut lower back and trunk close to vertical.

Lateral Lunge Pass & Press:

lateral-lunge-pressLateral Lunge Pass & Press: Hold the kettlebell in your right hand at shoulder height, elbow bent (A). Take a big step to the left and sit back into a side lunge, passing the weight under your left knee and grabbing it with your left hand (B). Release your right hand and press through your left heel to return to standing, (C) raising the kettlebell to your left shoulder and then press. That’s one rep.
Alternate sides for 15-20 reps.

Old Adage for the Size and Timing of Meals Seems to Be Correct for Weight Loss

Meal-Timing-and-Weight-LossIt appears the old adage to “breakfast like a king, lunch like a prince and supper like a pauper” may be good advice after all according to a new study by the International Journal of Obesity.  Of course many personal trainers, health coaches and nutritionists already knew and taught this but now we have scientific proof that it works.  As a health coach I would take it a step further and advise a client to surround the highest calorie meals around their workout.  Think of it as calories on demand nutrition.  I’m going to discuss this in a future article that will show you exactly how to spread out your meals, by calories and by macronutrients, i.e. protein, carbohydrate and fat.  Meanwhile take a look at the study below to see how timing is important to the success of weight loss.

Garaulet, M. et al. (2013). Timing of food intake predicts weight loss effectiveness. International Journal of Obesity.  


By Peter Marino, the owner and health coach of PoshFitness.com.