If you’re reading this article you’ve probably read 100’s of articles on the topic of weight loss. In this article I’m not going to tell you how to lose weight, because chances are you probably have a basic knowledge on how to lose weight. READ MORE
Veganism was once a fringe diet associated with tree hugging, sandal wearing health food store shopping type, it has since became popular amongst many celebrities(Jay Z and Beyonce two of the most famous), urban hipsters to college students, suburban mothers thus the mainstream. READ MORE
You’re stuck at home due to the coronavirus pandemic with Netflix and junk foods causing you temptation. Not to mention the stress of this uncertain time (Quarantine) making it easy to resort to stress eating…
The fact is that after this quarantine you’re either going to be in worse shape – having gained many at-home pounds, OR you could use this extra time off to make visible progress towards transforming your mind and body.
Here are 12 Steps to Getting Lean while in Quarantine:
Step One: Do Some Burpees. Can burpees safely be performed at home? You bet. Incorporate a few minutes of burpees into your morning and evening routines to burn extra calories and tighten your core. Here’s how to do a burpee: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to the squat position. 5) Jump up with arms overhead.
Step Two: Reduce Sodium. Did you know that salt causes water retention? You have time now to pay attention to the sodium content of your food, while you’re stuck at home. Limit salt intake by not eating packaged foods and by putting down the salt shaker.
Step Three: Pick Up A Book. Challenging the muscles of your core with resistance is a proven way to create a tighter core. Since you’re stuck at home without exercise equipment, those old phone books are a good way to add resistance. Hold the book with arms straight up in the air as you do crunches.
Step Four: Load Up On Fiber. Wonder how fiber could help you shed pounds and look great while in quarantine? It’s simple. High fiber foods are nutrient-dense and low in calories. This means that you’ll feel full from fewer calories, resulting in weight loss. Try these high fiber favorites: spinach, raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.
Step Five: Crank Out Some V-Sits. You can still watch some Netflix while doing this exercise. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.
Step Six: Eat Lots Of Lean Protein. Don’t be afraid to eat when you are on the get-lean-in-quarantine plan. It is really important that you are providing your body with quality, lean protein in order to burn fat. Lean protein helps support muscle growth while controlling blood sugar – all important factors when it comes to getting that post quarantine beach body. Good sources of protein include: chicken breast, ground turkey, egg whites, and grilled fish.
Step Seven: Do Some Hanging Leg Raises. Now it’s time to target your lower abs, which are also a problem area for most. Traditional crunches and sit-ups neglect to strengthen and tighten the lower part of your abs, so a focused effort is required. Hanging Leg Raises are one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down. If you don’t have a pull up bar at home then do flutter kicks to activate your lower abs.
Step Eight: Stop Eating Sugar. If you only did this step and skipped all the rest, you would lose weight and look better by the time quarantine is over. I can’t emphasize enough how quickly sugar converts into a soft layer of fat. Yes, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. Once you stop eating sugar your body will no longer crave it, so don’t give in to the initial cravings.
Step Nine: Do Some Mountain Climbers. Here’s an exercise that gets your hurt pumping while also working your core, and is easily performed at home. Add these to your routine to reduce your waist while practicing social distancing. Here’s how to do a Mountain Climber: 1) Get into the push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.
Step Ten: Pass On The Grains. Sure, whole grains are being touted as essential to a healthy diet, but the truth is that you’ll do just fine without them for a while. Even the heartiest wholegrain bread will have you to store fat. Grains will spike your insulin—the perfect combination for causing your body to store fat. Learn to love grain-free meals that center around lean meats and vegetables.
Step Eleven: Do Some Sprints. High-intensity bursts of cardio are a proven way to burn fat, so add sprints into your exercise routine. If you haven’t run for a while, take it easy as you start, and gradually increase the intensity of your sprints. Run 60-90 second sprints in between resistance training sets to really kick your fat-burning into high gear. This is also a great opportunity to get some fresh air and to get out of the house.
Step Twelve: Start A Professional Fitness Program. You wouldn’t try to file corporate tax returns without the help of your CPA, so why would you attempt to transform your body without the help of a professional? I’m here to get you into your ideal, fit body in the shortest amount of time possible. It’s what I do, and I’m good at it. EVEN while you are stuck at home during the coronavirus pandemic.
Register for our webinar (Coming Soon)
Want to know what happened to me when I started to take responsibility for my life?
When I realized that my situation and circumstances was the result of decisions I’ve made. I decided to begin the process of changing – mentally, physically, spiritually, emotionally, and financially – by changing the way I think.
It was hard because that meant I had to stop lying to myself.
It meant I had to start accepting responsibility for my past. READ MORE
We’re our own worst enemy!
Sometimes the biggest obstacle standing between us and where we want to go in life is our inability to discipline ourselves. I know people a lot smarter than me, and have big goals but haven’t accomplished them because they can’t get up early enough for the job, or they can’t shut out distractions for a few hours a week to study their craft, or they don’t want to learn the business end of running a business.READ MORE
Secret Advantages of Habit-Based Coaching to Help You Achieve Mental and Physical Transformation campaigns
What is a habit-based program?
A habit-based coaching program, like what I offer – helps walk clients through the process of changing the way they look, feel, and perform. Instead of an all or nothing approach, I use a sustainable, practice-based approach to help clients make healthy habits a lifestyle.
Do you have a goal for each of your workouts?
Having a goal is more important than you may think.
When each session is goal-oriented, you’ll get the most out of your exercise time.
Decide how long you’ll go for, how many reps you’ll do and at what intensity before your workout begins.
Then go for it.
To take it a step further, set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like knowing exactly where you want to be, where you currently are, and what you’ve achieved.
Yes, making big changes in your body takes sacrifice and delayed gratification. And, yes, this is hard and is why most people give up and never achieve their goals. You can make things easier on yourself, and increase your chance of success, by planning ahead to reduce moment to moment decisions. READ MORE