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quitters never win
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quitters never win

Feb 3, 2016 by

quit \ˈkwit\ verb to cease normal, expected, or necessary action to give up to admit defeat During my run today, I thought about where I would be if I had quit my quest for a lifestyle change 10 years ago.  I know I would be the same obese, unhappy, stressed, angry, sedentary person that I was…or worse.  I had started and quit so many...

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preparation is crucial for weight loss
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I usually weigh around 140 and allow myself to fluctuate between 138-142. I went up to 244.8 over the holidays so Since then, I’ve increased my cardio (8.08 miles in 1.26 hour today!) and really tightened up on my nutrition so I’m back down to my “safe zone” of 140.2. Planning ahead is so important for weight loss.  I didn’t get a chance to do my...

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Today is yesterday’s tomorrow
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We all know what to do for weight loss, right?!?!  Exercise, stop eating junk food, have a positive attitude. But most of us need additional motivation or we would already be doing those things.  It’s hard to make yourself exercise if you are out of shape or don’t know what to do.  You can tell yourself to stop eating junk food but how to do you get...

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need some inspiration?!?
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Think you can’t get healthy and lose weight?!?!  Check out this lady!  I heard about her from one of my best friends and I just love her story. https://www.facebook.com/LivingInsteadOfExisting/ Although she got started a little later in life then I did, we had the same feeling of being sick and tired of being fat and feeling like crap. When I was finally at my breaking...

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weight loss requires dedication…to yourself!
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It’s hard to believe that I was once 205 pounds! While it was quite obvious that I was getting bigger every year, it seemed like one day I woke up obese and growing into a size 20. I started many diets and exercise regimes but I always QUIT so I always GAINED!   In 2005, I was just plain tired of being fat, sedentary and uncomfortable in...

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Tracy Anderson abs workout
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This is our last week of enjoying The Tracy Anderson Method. We love to hate her but she does a body good! No equipment needed. We do the first 180 crunches and the last 2 plank on elbows. Goodbye until June 2016… tracy abs Share...

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Mercy lost 14 pounds and 11.5 inches
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When I started working with Mercy last October she weighed 135.6 and set a goal of 125. Because of work, family and school, she had a tough time making 2 personal training sessions so she dropped down to meeting once a week. We decided to work out together doing Tabata exercises with a focus on cardio, arms and butt/hips. For the first 6 months, there wasn’t...

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5 ways to burn more calories
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And we do these at A Better Body Fitness! Read the article below from My Fitness Pal first 5 ways to burn more calories Muscular endurance – Right now we are doing the Tracy Anderson Method with lots and lots and lots of reps with little to no weights…and it’s strenuous!!  Then we start our new 6 months of periodization in January, which starts with 20 reps, slow tempo and...

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90 Days to A Better Body
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Start 2016 off right with this 90 day program designed to get you moving more, eating better and feeling healthier! Everyone tends to “hibernate” (i.e. gain weight) during the winter by eating comfort foods, staying warm inside and enjoying holiday treats.  Why not start to look better for summer NOW by making exercise a habit and learning to eat whole, healthy food?!?! I am now accepting 15 new...

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Certified Nutritional and Wellness Counselor
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I am now a Certified Nutritional and Wellness Counselor through American Fitness Professionals and Associates!  My next project is to create a comprehensive list of healthy foods for my clients.  Remember that burning calories is important but nutrition is 85% of your weight loss battle.  The most important piece of information I learned is that animal protein/fat can be traced back, at least to...

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get your cardio on!
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get your cardio on!

Apr 15, 2015 by

I just enjoyed a 5 mile run so I thought this was appropriate. Remember that cardio is specifically for weight loss and cardiovascular health.  It’s good to get some vitamin D from the sunshine (maybe next week!) plus, cardio reduces stress and just makes you feel better.  If you aren’t able to jog then a fast walk will do!  The MINIMUM amount of cardio...

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it’s just one hour!
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Look at your schedule ahead of time and make appointment with yourself…or register for a class!  Exercise relieves stress and makes you feel so much better! Shoot for 3 days of cardio (for weight loss) and 2 days strength training (for muscle tone and boosting metabolism). Share...

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Painting Party!
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Painting Party!

Mar 20, 2015 by

We booked a private party at Painting with a Twist and most of us did the “paint your pet” option, which I highly recommend.  We submitted our pictures ahead of time, they hand-sketched each pet for us, provided the correct colors and instructions.  We did bring our own wine and snacks so we had great time!! I tried to put the pix in chronological order...

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Ham Rolls
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Ham Rolls

Mar 13, 2015 by

No, not the sandwich…the exercise!  This is a tough one that works hamstrings, butt, calves and core.  Be sure to warm up your hamstrings REALLY good before doing this one. Lay on your back with legs extended and heels on the stability ball.  Holding your tummy tight to help with balance, lift your hips into “bridge” and bend knees to roll ball towards your...

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please submit a review for A Better Body Fitness!
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Hello ladies!  I would like to ask you to take a few minutes of your time to review the services at A Better Body Fitness.  I have several sites that you can choose from below: facebook review page – https://www.facebook.com/abetterbodyfitness/reviews?ref=page_internal yelp – http://www.yelp.com/biz/a-better-body-fitness-matthews  Click Write a Review Angie’s List – www.angieslist.com/Review/8522157  (you do not have to be a member) google + – https://plus.google.com/110787819726706972896/about  Click Be The First To Review...

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How to tell if that group class is a good fit for you
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This is a great article!  I always liked classes better than working out by myself but it often felt like I was just there during the instructor’s workout. There was very little interaction from the instructor and they rarely new their clients by name.  Because the classes were so large, they couldn’t take the time to make modifications for people with injuries. It’s awesome...

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how to fill your plate…
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  Carbohydrates are not a bad thing – your body and brain need them to perform efficiently and effectively. For better health and weight loss, eliminate (yes, completely) refined carbs such as white rice, white pasta and white bread, which are processed when bleached of their nutrients then enriched when putting those nutrients back in.  Healthy carbs provide energy so eat them earlier in the day,...

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calorie burn calculator
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We were talking about how we don’t think MyFitnessPal calculates our calorie burn correctly, especially for strength training classes, so I found this calorie burn calculator for comparison. http://www.healthstatus.com/perl/calculator.cgi For me, MyFitnessPal calculates 50 minutes of “circuit training, general” as cardio and 437 calories burned. This calculator estimates 50 minutes of “lifting weights, general” at 188 calories and “lifting weights, vigorous” at 333 calories....

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To eat or not to eat…?
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We were recently talking about this topic in class so I thought I would share this article.  Since I am trying to lose a couple more pounds, I do not eat the additional calories “earned” from exercise.  I have changed the settings in myfitnesspal so it does not add those calories back in; however, my fitbit does add some calories from the steps I...

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move more and feed your body better fuel!
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  I love this quote!  When you are overweight, stressed and feeling yucky, you continue in that negative cycle so you gain more weight, feel more stressed and even yuckier!  You can reverse that cycle by moving more and feeding your body better fuel.  Sure, some people need to start out slow by just going for a 30 minute walk (stress reducer!), or cutting...

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calorie guide to empty calories in alcohol
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As my clients know, I have recently become OBSESSED with www.myfitnesspal.com.  It’s been a long time since I kept a food journal and, after using it last weekend specifically, I realized how I’ve gained some weight since summer. I’m happy to report that I have lost 3 pounds since keeping my food journal. It keeps me honest with calories and accountable for exercise, especially...

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