All posts tagged: #dieting

Weight Loss in a nutshell…

One of the biggest reasons people fail or give up on their diet is because they’ve never truly understood the process or been given realistic expectations for true fat loss. When it comes to weight loss, there will be good weeks and slow weeks. But if you’re fully compliant there are never, ever bad weeks or even reasons to be discouraged. Most of us have tried fad diets in the past and may have lost some weight off right off the bat and this is usually followed by the weight being put back on because the methods were too extreme. I’ll repeat over and over again that this is NOT a good dieting strategy. This would be like getting your hair done and having it look fantastic after the salon only to have it all fall off the next week. A great dieting strategy is one that is long lasting, sustainable and maintainable. This process takes time and does not happen overnight just like gaining body fat doesn’t happen after consuming one off plan meal. …

Dieting and Food, Food and Dieting

“How many calories am I eating?”, “Am I eating at a deficit?”, “Should I carb load?”, “What are my macros?”, “Should I eat at a surplus?”, “Is this food bad?”, etc, etc, etc. Ai yai yai. When a client starts with me, I rarely share numbers (as in never) and am unlikely to strategize a diet with a Contest Prep-like approach because when it comes to weight loss for the masses (i.e. if you’re NOT an athlete), keep it simple. Embrace eating whole foods portioned for one’s goals is usually my first “go to” strategy. I also certainly arrange marcos strategically. Along the way, I will troubleshoot the program based on my client’s progress with adjustments, tweaks, or simply riding it out. I just don’t feel this information is necessary to share so early into a program for someone so new on their fitness journey because too much information can be overwhelming (“paralysis by analysis”). My most successful clients that truly understand the process do so because they are eventually connected with their body, the …

The Importance of Patience with Dieting and Fat Loss

I wanted to share this analogy which emphasizes the importance of being patient when it comes to dieting and fat loss. This was written originally by Alywn Cosgrove who’s work I adore and adapted for my female client base. ========================= Let’s assume you go out and buy two rolls of paper towels, each with 112 paper towels on it. You put one aside and keep it for future reference (which will be your “before” picture). The other one represents you (which I’ll call your paper towel “Sally”). The core of the paper towel roll represents the lean version of Sally. The towels wrapped around the core represent the body fat that is covering the “lean Sally”. For sake of argument, let’s say that Sally wants to lose 28 pounds of fat, so (112/28) each sheet represents a quarter-pound of fat lost. Let’s also assume that Sally loses her fat equally during each day of the program for the sake of the post. Each day during the first week, you tear a sheet off of Sally representing …

TEAM STRONG GIRLS Success Story – Nicole R.

All the way from South Carolina, my client Nicole R. came to me looking to tighten up and shape her physique and also gain a better understanding of nutritional balance for her lifestyle. Over our first few weeks, she was initially scared about movement on the scale so I focused on breaking that habit by not using the scale weight as a tool of progress…I just stopped it because it’s not relevant. We solely focused on appearance for my assessments. We also realized, after 3 children, this STRONG GIRL also had Diastasis Recti (separating of her abdominal muscles) so we also put together a program to bring her abdominal muscles back together and WOW look at her midsection (more on this later)!!! Nicole says, “I was blessed to have 3 babies within 5 years but multiple pregnancies had left me with a changed body shape and a few extra pounds. In an effort to regain my old shape back, I faced a constant battle on two fronts every day – one in the kitchen where …

Dieting and being honest with yourself

A lesson that will always stand the test of time is – honesty is the best policy. Interestingly enough, this also rings true as it pertains to one’s fitness goals. If you haven’t achieved what you set out to accomplish ask yourself – have I really given it my all (as in 100%)? While it’s human nature to put blame on hectic schedules, weekend commitments, family, friends, holidays, your job, or make excuses that you’re too tired or it’s your genes (I hear that one a lot), it’s easy to blame something (or anything) and make excuses but when it comes down to it YOU’RE the one that knows the WHOLE TRUTH and the HARD FACTS. Even though we start a diet with the best intentions it’s more than likely the time will never right for dieting – there will always be birthdays, holidays, meetings and other commitments…that’s life and life will always get in the way. Success is dependent on how bad you really want something and what you are willing to sacrifice to …

TEAM STRONG GIRLS Biweekly Progress – Carey H.

Weight Training 4x/week with 3 short HIIT sessions/week, plenty of food flexibility (and carbs), and enjoying the Christmas Holidays with family and loved ones resulting in 46 lbs (!!!) lost to date. Wowzers. Even better, this STRONG MOMMY from Australia has shredded an insane 14 inches around her belly button and 9 inches off of her hips…and she’s still going strong with a healthy, flexible, and sensible (and SANE) approach to Dieting. So proud of you Carey! I can’t wait to show off more of her progress! #MondayMorningMotivation

We’re moving

Hi everyone! We are so eager and excited to share the launch of our new website (www.jvbstronggirls.com) over the next few weeks which will be chalk full of STRONG GIRLS information on training, nutrition, recipes, motivation, and (of course) our Success Stories of REAL WOMEN achieving REAL RESULTS. In the meantime can I kindly ask you to head over to the new JVB STRONG GIRLS Facebook page and click “LIKE” as we slowly move all of our Facebook content over? Thank you. https://www.facebook.com/JVBStrongGirls