Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:
“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”
Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:
Myth#1- Weight loss is the key to seeing your absWRONG!
The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.
So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.
The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.
Stay tuned for Myth #2 in a couple of days.
Train Hard,
Coach
P.s Have you registered for the FREE 12-week challenge. Check it out at www.HollywoodBestBody.com
Tuesday, March 24, 2009
Monday, March 23, 2009
This IS The Key To Rapid Fat Loss
Lately I've been boasting on Facebook about the kick a** workouts we've been doing at Synergize!
I don't brag or create these workouts to reveal my masochistic side ;) but rather because I understand that it takes Hard Core intensity to transform your body.
Period.
If it was easy, everyone would have their dream body right?
Synergize! ladies burn at least 500 calories during one of these workouts, and that doesn't include the hundreds of calories they are burning after their workout, and throughout the rest of their day.
PLEASE GET THIS:
The key to serious, jaw dropping body transformation results and rapid fat loss, is not how many calories you burn during your workout, but how many calories you continue to burn AFTER your workout.
The higher the intensity the MORE calories you burn AFTER your workout.
In fact studies show that your metabolism can stay elevated up to48 hours after a workout like the one you are about to see.
This is why walking on a treadmill for 30 minutes while reading a magazine or talking on your cell phone is alomost a complete waste of time.
Here's the bottom line:
If you want BIG TIME results you MUST give BIG TIME effort.
If you're walking on a treadmill while reading a amgazine and expect to see any
serious results, you are not only fooling yourself,
but you are wasting your time.
As the saying goes you reap what you sow.
Check out the video below and see how the Synergize! women 'sow', and when you're ready to get serious about changing your body, call or email me to schedule your FREE consultation and training session.
Train HARD,
Shondelle Solomon
954-924-4465
www.synergizeweightloss.com
www.fatblastercampforwomen.com
P.S. Our programs cater to ALL fitness levels and all ages (our oldest client is 73), so don't be intimidate dby the video or think this is NOT for you...in fact it's probably EXACTLY what you need!.
I don't brag or create these workouts to reveal my masochistic side ;) but rather because I understand that it takes Hard Core intensity to transform your body.
Period.
If it was easy, everyone would have their dream body right?
Synergize! ladies burn at least 500 calories during one of these workouts, and that doesn't include the hundreds of calories they are burning after their workout, and throughout the rest of their day.
PLEASE GET THIS:
The key to serious, jaw dropping body transformation results and rapid fat loss, is not how many calories you burn during your workout, but how many calories you continue to burn AFTER your workout.
The higher the intensity the MORE calories you burn AFTER your workout.
In fact studies show that your metabolism can stay elevated up to48 hours after a workout like the one you are about to see.
This is why walking on a treadmill for 30 minutes while reading a magazine or talking on your cell phone is alomost a complete waste of time.
Here's the bottom line:
If you want BIG TIME results you MUST give BIG TIME effort.
If you're walking on a treadmill while reading a amgazine and expect to see any
serious results, you are not only fooling yourself,
but you are wasting your time.
As the saying goes you reap what you sow.
Check out the video below and see how the Synergize! women 'sow', and when you're ready to get serious about changing your body, call or email me to schedule your FREE consultation and training session.
Train HARD,
Shondelle Solomon
954-924-4465
www.synergizeweightloss.com
www.fatblastercampforwomen.com
P.S. Our programs cater to ALL fitness levels and all ages (our oldest client is 73), so don't be intimidate dby the video or think this is NOT for you...in fact it's probably EXACTLY what you need!.
Monday, March 16, 2009
Why You Must Exercise in a Bad Economy
My Top 5 Reasons That It's More Important Now Than Ever Before to Exercise And Eat Right - A Bad economy is bad for your health...
At this point, you simply can�t ignore the current state of the economy. And while everyone is focused on how it�s affecting the financial bottom line, they are missing a much more important impact. Many of us right now are faced with some of the toughest challenges of our lives. As a business owner myself I know that that I�m having to work as hard as ever to take good care of clients while also making sure to keep my business healthy.
Now more than ever it is essential that people are exercising and eating right. This is for many reasons. Here are my Top 5 Reasons that now more than ever, people need to make sure they are eating right and exercising.
1. Mental and Emotional stress are at an all time high, and exercise is one of the best medicines for this ailment.
A landmark Gallup-Healthways poll was published this week. As reported by USA today writer, Marilyn Elias, it's one of the largest of its kind. It was performed nearly every day in 2008 and is still ongoing. The survey of more than 350,000 people is believed to be the largest, longest, and most thorough poll showing how emotional well-being shifts with economic changes.
The survey produces a so-called Emotional Health Index (EHI), which is a measure that weighs problems such as depression, worry and stress against the positive feelings a person experienced the day before the survey.
The results?
As reported in the USA today, A state's EHI correlated with high rates of death from ailments such as heart disease. States with a lot of open space or sunshine - Hawaii, Alaska, Wyoming - had some of the best emotional health even as the economy sank. Many poorer and Rust Belt states � West Virginia, Ohio, Kentucky - were worst off.
It turns out that people's moods are ultra-sensitive to economic news...
2. Levels of depression have increased, and this means more drinking, smoking, and other unhealthful habits. Depression also discourages exercise. And once again, exercise is one of the all time greatest cures for mild depression.
3. People can't really afford to get sick and be unproductive right now. Job markets are tight and competitive, and it is essential that we are all maximizing productivity in our work. If you're not operating at full capacity, your productivity suffers, which hurts your bottom line, and ultimately may leave you looking for a new job that doesn't exist!
The Gallup survey shows that those of us in our prime earning years between the age of 30 and 55 are suffering the most from bad economic news and bad economic times. This means that once again for those of us who are busier than ever with our careers, raising families, and working hard to thrive, the challenge of maintaining our health is even greater. At the same time, the amount of time energy or space in our lives to exercise and plan meals is probably limited or almost non-existent.
4. Job markets are tight and health care costs are rising. Like it or not, or legal or not, if you're employer thinks you are a greater health risk to the company than other candidates competing for the same job, who do you think they will ultimately hire.
5. Taking just a little time for yourself every day to nourish the body with good healthy food, exercise, yoga, stretching, and stress management is a choice you can make every day to grant yourself a quick and healthy dose of positive energy. This will help not only help you feel better, but will also likely spill right over into your life so that your kids, your wife, your colleagues and everyone else around your can share in this wealth. Because exercise will not only help you fight stress, depression, anxiety, and all of the other ailments described above and that you might already be experiencing, but it will make you rich in spirit in a way that money can't!
At this point, you simply can�t ignore the current state of the economy. And while everyone is focused on how it�s affecting the financial bottom line, they are missing a much more important impact. Many of us right now are faced with some of the toughest challenges of our lives. As a business owner myself I know that that I�m having to work as hard as ever to take good care of clients while also making sure to keep my business healthy.
Now more than ever it is essential that people are exercising and eating right. This is for many reasons. Here are my Top 5 Reasons that now more than ever, people need to make sure they are eating right and exercising.
1. Mental and Emotional stress are at an all time high, and exercise is one of the best medicines for this ailment.
A landmark Gallup-Healthways poll was published this week. As reported by USA today writer, Marilyn Elias, it's one of the largest of its kind. It was performed nearly every day in 2008 and is still ongoing. The survey of more than 350,000 people is believed to be the largest, longest, and most thorough poll showing how emotional well-being shifts with economic changes.
The survey produces a so-called Emotional Health Index (EHI), which is a measure that weighs problems such as depression, worry and stress against the positive feelings a person experienced the day before the survey.
The results?
As reported in the USA today, A state's EHI correlated with high rates of death from ailments such as heart disease. States with a lot of open space or sunshine - Hawaii, Alaska, Wyoming - had some of the best emotional health even as the economy sank. Many poorer and Rust Belt states � West Virginia, Ohio, Kentucky - were worst off.
It turns out that people's moods are ultra-sensitive to economic news...
2. Levels of depression have increased, and this means more drinking, smoking, and other unhealthful habits. Depression also discourages exercise. And once again, exercise is one of the all time greatest cures for mild depression.
3. People can't really afford to get sick and be unproductive right now. Job markets are tight and competitive, and it is essential that we are all maximizing productivity in our work. If you're not operating at full capacity, your productivity suffers, which hurts your bottom line, and ultimately may leave you looking for a new job that doesn't exist!
The Gallup survey shows that those of us in our prime earning years between the age of 30 and 55 are suffering the most from bad economic news and bad economic times. This means that once again for those of us who are busier than ever with our careers, raising families, and working hard to thrive, the challenge of maintaining our health is even greater. At the same time, the amount of time energy or space in our lives to exercise and plan meals is probably limited or almost non-existent.
4. Job markets are tight and health care costs are rising. Like it or not, or legal or not, if you're employer thinks you are a greater health risk to the company than other candidates competing for the same job, who do you think they will ultimately hire.
5. Taking just a little time for yourself every day to nourish the body with good healthy food, exercise, yoga, stretching, and stress management is a choice you can make every day to grant yourself a quick and healthy dose of positive energy. This will help not only help you feel better, but will also likely spill right over into your life so that your kids, your wife, your colleagues and everyone else around your can share in this wealth. Because exercise will not only help you fight stress, depression, anxiety, and all of the other ailments described above and that you might already be experiencing, but it will make you rich in spirit in a way that money can't!
Tuesday, February 24, 2009
Is America is in Denial About What to Eat for Dinner?
Is America in Denial About What to Eat for Dinner?
Americans have grown fatter and sicker than ever. People don't move, they eat poorly, and in many ways seem unwilling do do much about it. And as the crisis worsens, we seem to grow ever more confused about how we got here, and every more polarized about setting things right.
There is a quote from one of the experts in the movie, "Supersize Me" where the scientist makes the point that back in the 1800s, people wished for a constant supply of food that was easy to access and plentiful. Well, be careful what you wish for the old expression goes...Because we have that endless supply now, and our culture doesn't look so good.
Not only have we become as unhealthy as ever, but the confusion that's now present about what to do about it seems to feed people's denial about needing to take some action. When people are confused about what to do, action stops. People are also busier than ever, so it becomes easier to eat lots of packaged and processed food, sit behind the desk, and complain about our growing waistlines.
Let me give you an example of how far out of shape the confusion has become...
I've had more than one client tell me that they are actually afraid of potatoes. This mostly a result of their understanding that too many simple carbs are bad for them, which is true. But here are the facts about potatoes (a whole food)...
It's a better choice than anything you'll get in a package, and if you eat it with the skin, the round little thing contains as much fiber as outmeal, only packs 150 calories (if it's not one of those giant ones), and contains plenty of vitamins and minerals. If you had a complex carb like broccoli on top, you're doing even better, because the complex carb on top slows down the digestive process even more, adds more nutrients and helps you get closer to your greens goal for the day.
There are literally countless ways to balance the equation in your favor. The energy balance equation that is. If you burn more than you take in on a regular basis, you're going to lose weight, increase your energy level, and live a better healthier life. It really is that simple, until you attempt to wade through all of the evidence and recommendations.
For now, I'll leave you with just a few simple suggestions for more healthful eating. If you're a current client, you've heard this stuff before, but I know it's worth repeating. If you're not a client yet, I encourage you to give me a call so that we can discuss how we can apply these strategies to your individual needs and get you living a better healthier life starting now!
Here are the strategies:
1. Stop eating Junk! Including those big giant pretzels with cheese I see people eating at the concession stands and pretty much everything else you might find there. It's all junk! By giving up junk for whole foods, you can shed hundreds of calories per day. OK good, you're already heading in the right direction.
2. Eat vegetables in abundance. There isn't a diet guru on earth who disagrees with this. You just don't hear it often enough because the advertising budgets for big food companies are in the billions while the "5 A Day for Better Health" campaign put out a few years back for example only had a million or so. Only about 1 in 4 adults eats their vegetables. I guess it starts as a kid and never improves. That's a shame.
3. Drink a lot of water. Often when you feel hungry, you're actually just thirsty. Water of course has no calories so simply making sure to stay hydrated will help you shed some extra calories for the day.
4. Prevent the excess.
5. Learn to be a little hungry from time to time, especially at night before you go to bed
6. Eat a great, well balanced breakfast every day.
Yes, of course there are more strategies, but if you simply stuck to these you would be doing better than most of the rest of the population, especially if you pushed that chair back from behind your desk, stood up, put your coat on and went for a walk once a day!
Americans have grown fatter and sicker than ever. People don't move, they eat poorly, and in many ways seem unwilling do do much about it. And as the crisis worsens, we seem to grow ever more confused about how we got here, and every more polarized about setting things right.
There is a quote from one of the experts in the movie, "Supersize Me" where the scientist makes the point that back in the 1800s, people wished for a constant supply of food that was easy to access and plentiful. Well, be careful what you wish for the old expression goes...Because we have that endless supply now, and our culture doesn't look so good.
Not only have we become as unhealthy as ever, but the confusion that's now present about what to do about it seems to feed people's denial about needing to take some action. When people are confused about what to do, action stops. People are also busier than ever, so it becomes easier to eat lots of packaged and processed food, sit behind the desk, and complain about our growing waistlines.
Let me give you an example of how far out of shape the confusion has become...
I've had more than one client tell me that they are actually afraid of potatoes. This mostly a result of their understanding that too many simple carbs are bad for them, which is true. But here are the facts about potatoes (a whole food)...
It's a better choice than anything you'll get in a package, and if you eat it with the skin, the round little thing contains as much fiber as outmeal, only packs 150 calories (if it's not one of those giant ones), and contains plenty of vitamins and minerals. If you had a complex carb like broccoli on top, you're doing even better, because the complex carb on top slows down the digestive process even more, adds more nutrients and helps you get closer to your greens goal for the day.
There are literally countless ways to balance the equation in your favor. The energy balance equation that is. If you burn more than you take in on a regular basis, you're going to lose weight, increase your energy level, and live a better healthier life. It really is that simple, until you attempt to wade through all of the evidence and recommendations.
For now, I'll leave you with just a few simple suggestions for more healthful eating. If you're a current client, you've heard this stuff before, but I know it's worth repeating. If you're not a client yet, I encourage you to give me a call so that we can discuss how we can apply these strategies to your individual needs and get you living a better healthier life starting now!
Here are the strategies:
1. Stop eating Junk! Including those big giant pretzels with cheese I see people eating at the concession stands and pretty much everything else you might find there. It's all junk! By giving up junk for whole foods, you can shed hundreds of calories per day. OK good, you're already heading in the right direction.
2. Eat vegetables in abundance. There isn't a diet guru on earth who disagrees with this. You just don't hear it often enough because the advertising budgets for big food companies are in the billions while the "5 A Day for Better Health" campaign put out a few years back for example only had a million or so. Only about 1 in 4 adults eats their vegetables. I guess it starts as a kid and never improves. That's a shame.
3. Drink a lot of water. Often when you feel hungry, you're actually just thirsty. Water of course has no calories so simply making sure to stay hydrated will help you shed some extra calories for the day.
4. Prevent the excess.
5. Learn to be a little hungry from time to time, especially at night before you go to bed
6. Eat a great, well balanced breakfast every day.
Yes, of course there are more strategies, but if you simply stuck to these you would be doing better than most of the rest of the population, especially if you pushed that chair back from behind your desk, stood up, put your coat on and went for a walk once a day!
Friday, January 9, 2009
5 Tips to Transform Your Body In Record Time
We are 9 days into the NEW Year!
What have you done towards making your New Year's Resolution a reality,
rather just another empty promise you make, as on cue, at the beginning
of every year?
To assist you in getting started in reaching your weight loss and fitness goals I've prepared a brief video series, each addressing one of the '5 Tips to Transforming Your Body In Record Time'.
I will be giving a live presentaion of this material 'how to transform your body in warp speed in 2009...Guaranteed' on Saturday, January 10th at 12:30PM at the Synergize! studio (1200 North Federal Highway)
Details are at www.SynergizeSeminars.com
Enjoy the video and I hope to see you on Saturday,
Tip #1- Transforming Your Body In Record Time in 2009...Guaranteed
What have you done towards making your New Year's Resolution a reality,
rather just another empty promise you make, as on cue, at the beginning
of every year?
To assist you in getting started in reaching your weight loss and fitness goals I've prepared a brief video series, each addressing one of the '5 Tips to Transforming Your Body In Record Time'.
I will be giving a live presentaion of this material 'how to transform your body in warp speed in 2009...Guaranteed' on Saturday, January 10th at 12:30PM at the Synergize! studio (1200 North Federal Highway)
Details are at www.SynergizeSeminars.com
Enjoy the video and I hope to see you on Saturday,
Tip #1- Transforming Your Body In Record Time in 2009...Guaranteed
Thursday, January 8, 2009
Maximize Your Metabolism Nutrition Program Launches January 19th
I've seen clients train HARD day in and day out, and achieve minimal results because their nutritional plan was completely off track.
Many of you have the exercise portion of your program 'on point', but are seriously 'slacking' in the nutrition department.
So the bottom line is this:
If you want serious RESULTS you absolutely MUST get your nutrition program 'in shape'
For this reason, Synergize is launching a MAXIMIZE YOUR METABOLISM nutrition and weight management program to assist you in reaching your goals.
Watch this brief video clip from Melinda Lohman, a Synergize! client, who just went through the 30 day 'pilot' Maximize Your Metabolism program.
Hear what she has to say about the program and stay tuned for your January 'snail mail' newsletter which will have further details about the program.
FANatically committed to your success,
Coach
Many of you have the exercise portion of your program 'on point', but are seriously 'slacking' in the nutrition department.
So the bottom line is this:
If you want serious RESULTS you absolutely MUST get your nutrition program 'in shape'
For this reason, Synergize is launching a MAXIMIZE YOUR METABOLISM nutrition and weight management program to assist you in reaching your goals.
Watch this brief video clip from Melinda Lohman, a Synergize! client, who just went through the 30 day 'pilot' Maximize Your Metabolism program.
Hear what she has to say about the program and stay tuned for your January 'snail mail' newsletter which will have further details about the program.
FANatically committed to your success,
Coach
Thursday, January 1, 2009
The New Year's Resolution Trap
New Year's day...it never fails to evoke feelings of hope and renewal, but is it really a trap?
You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.
In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this: It has been reported that 92 % of all New Year's Resolutions end in failure.
That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.
Ouch - those statistics are brutal.
Who in their right mind would take the time to make resolutions when failure is that imminent?
As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.
First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.
They bit off more than they could chew. In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much.
But reality set in, a few weeks or even days into their reformed life, and they gave up. The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.
Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now). They set realistic goals. I'll repeat that... they set REALISTIC goals.
Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.
Did you see the difference? If you want your resolution to stick then think of something simple and realistic.
Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway. Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person.
Small changes done consistently will make a big difference. If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.
I'd love to team up with you - together we will transform your body in 2009! Call or email to get started today.
Shondelle Solomon-Miles
www.synergizeweightloss.com
954-924-4465
The shape up Hollywood 12-week transformation begins Monday january 19th. Check out the details at www.shapeuphollywood.com
You've been handed a proverbial clean slate - another chance to shrug off your bad habits and reach for your dreams.
In an attempt to bottle that New Year's vigor, you'll make a few New Year's Resolutions. But before you put pen to paper, you ought to know this: It has been reported that 92 % of all New Year's Resolutions end in failure.
That means that less than 1 out of every 10 people will successful accomplish their resolutions in 2009.
Ouch - those statistics are brutal.
Who in their right mind would take the time to make resolutions when failure is that imminent?
As your trusted source for fitness advice, I'd like to coach you though this sticky situation. Yes, most people fail to achieve their New Year's Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.
First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they'd even begun.
They bit off more than they could chew. In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much.
But reality set in, a few weeks or even days into their reformed life, and they gave up. The 92% gave themselves an easy way out. They approached their resolution with an 'all or nothing' attitude. Once the 'all' became too tough they opted for 'nothing'. And just like that another resolution ended in failure - end of story.
Now let's examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now). They set realistic goals. I'll repeat that... they set REALISTIC goals.
Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.
Did you see the difference? If you want your resolution to stick then think of something simple and realistic.
Sure, it certainly won't sound as cool as the resolutions that the 92% make - but they aren't going to keep theirs anyway. Remember that the whole point of making a New Year's Resolution is to become a healthier, happier and more successful person.
Small changes done consistently will make a big difference. If your New Year's Resolution has to do with losing weight and getting into great shape (and whose isn't?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.
I'd love to team up with you - together we will transform your body in 2009! Call or email to get started today.
Shondelle Solomon-Miles
www.synergizeweightloss.com
954-924-4465
The shape up Hollywood 12-week transformation begins Monday january 19th. Check out the details at www.shapeuphollywood.com
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