I want my Bikini Body ...... (by Valerie Waters) What I've been doing for training this month.

One question that I am asked very frequently is: What do you do for your training?  First and foremost, I always have a plan.  Going into the gym without knowing exactly what you are doing, and "winging it" is a huge waste of time.  It's like trying to fly to St. Barths without a flight plan.......bad idea.....seriously.  It took me a while to realize that I wasn't seeing results when I showed up to the gym and just did a little of......well, everything, and also most importantly:  I didn't feel motivated.  Having a plan gives you a start and a finish, and a distinct goal.  I highly recommend it if you want a great body.

I've been using Valerie Waters I want my bikini body plan and I love it! http://www.iwantmybikinibody.com/ She really understands how to design a program that works.  It keeps me lean and toned, without adding too much muscle.  SOme people say that women can't build too much muscle.....and all I can say is that I disagree.  That said, we do need to carry a fair amount of muscle to look firm and toned, so please do start resistance training if you haven't already.......it's amazing.  My favorite part of her program are her Valslides.  They challenge me in a complete new way, and everyone at the gym is always wondering what they are:)  Here is a link to Val's program......I recommend this to so many of my clients who want to get in shape.  If you spend the money on this program, you save sooooooo much money because you won't need to hire a trainer all the time.  I still think it's a good idea to work with one to establish your form though form is everything.

The diet trick that isn't a pill, and you should be doing for your health regardless....

Everyone is always looking for a magic pill, something that will make them slim, and young, and beautiful, with almost no effort.......the trick I am about to tell you won't do that, but it will make an incredible difference in your efforts to stay slim....

Take a powdered  fiber supplement 2-3 times a day 30 minutes before your meals.  Drink plenty of water when you do this, as the fiber will soak up any water that you have in your body.  The capsules, and fiber tablets are not as good as fiber in it's powdered form.  This will fill you up, thus helping you to eat less, remove toxins, and also help to stabilize your blood sugar.  You may feel a little bloated when you first try this, and I suggest gradually increasing your intake, but it will make such a difference.  No, fiber isn't the most exciting thing, but very few of us get enough of it, and it makes a huge difference in your overall health.  Try it!

Stay gorgeous and healthy!

Megan

Precision Nutrition

Yesterday I ordered a new gourmet cookbook, which is also designed to keep you lean.  I love the basic principles of Precision Nutrition......recipes that taste amazing, but are actually good for you!  Check out the site: http://www.precisionnutrition.com/products/system  I think the system is great for anyone, but I really recommend it if you aren't sure of what you should be eating.  It takes the guesswork out of things, and gives you some basic principles for success:)

My workouts this week......

This week I worked out at an outdoor space by the river that the city of Boston built this year.  It was a great reminder that you don't need much equipment to have a killer workout.  I did bodyweight dips, step ups, squats, push ups and rows......and was able to enjoy the beautiful view of the water.  Hydration is definitely key when working out in the hot weather though, be sure to bring water or a sports drink, and drink well before you are actually thirsty if you plan on having a great workout.

The 70 percent rule

I have a standard for how I like to look, and it doesn't involve looking perfect all the time.  Over the years, I have decided, that as long as you have done most things pretty well, no one is going to focus on your small percentage of flaws.  If you have a chip in your nail, but your nails are polished....great!  You'd be surprised how little everyone else is really focusing on your flaws, and if they are.....who really wants to be around them anyway?

A few years ago, when I used to judge how I looked more harshly, and I would always tell my mom that I wished that I were skinnier, she told me a story.  She said that when she was my age, she always wished she were thinner, and always thought she was too heavy, but looking back at photos now, she sees that she looked great.  I've worked on trying to borrow some of that feeling for myself, and appreciate what I have now, instead of wishing that I were more perfect.

Do things to accentuate, and increase your beauty, but always recognize that it is real, and present, and that while it may not look quite like anyone elses......your 70 percent is gorgeous:)

Steaming at the gym:)

I love to steam at the gym, once a week. you can find me there.....I make it into a bit of a spa treatment, and put conditioner or hair oil in my hair, and a masque on my face.  It feels great, and hello.....totally multitasking!  It's a great option for the day after a big dinner at a restaurant, when you feel awful from all of the sodium in the food that they prepared.   I also love it to loosen up my muscles a bit if I am a little sore from a workout......

When I was in California recently, and I went for a steam the morning of a photo shoot, I couldn't believe how many women were in the steam room to "lose weight".  You may lose a few pounds of water weight immediately in the steam room, but that's all.  A little bit of steam isn't going to "melt away the pounds".   Yes, it would be nice, but no.......it just isn't happening.  That said, enjoy it for what it is.....just be ready to sweat from actually working out to lose Lbs.  On a final note:  someone was wearing one of those shiny jogging suits in the steam?  Oh my goodness nooooooooooo!

Have an beautiful, happy, healthy day!  xoxo

Carbs, carbs and how they fit into getting lean:)

Me in the middle of the mess that was my hotel room in California:)  Oh and sooooo tired, and clearly needing carbs after the two hours I spent shopping!  Noooo really!

These days it seems like everyone has become a little afraid of carbs....or.....all they eat are carbs, and their diets lack the protein that they need to stay lean.   There needs to be some sort of a balance, where there is variety in your diet.....eating the same boring things day in a day out is enough to drive any of us into a snickers (or whatever is your preferred crash and burn!) filled food overload.  When you constantly deprive your body for too long, there will be a day when the proverbial dam breaks....and you eat anything, and everything!

When I am working towards getting leaner ( and yes, I go in phases.....so often times I am) I focus on protein, fruits and vegetables for most of my meals, and usually only have a serving of carbs at breakfast, and for the meal right after my workout to speed up my recovery:)

For carbs I usually choose things that are less refined:

Oatmeal, brown rice, whole wheat pasta and bread and sweet potatoes.

I stay away from: white sugar, white bread, white rice, sugary cereal......

When I am as lean as I want to be I usually have a small serving of carbs 4 times a day.  Carbs can be a bit of a slippery slope for me.  To a point, I feel great when I add them into my diet....but too much, or too refined....and I go overboard!

Healthy snacks

If your life is anything like mine, a true, relaxed 30 minute meal may only happen once a day.  At any given time, I'm either running around with my two dogs, working out or making my beautiful clients even more beautiful at the salon......life is never dull.  One of the most important habits I have, is to always be prepared with food.  I eat mini meals 5-6 times a day so that I'm never starving, and have tons of energy.  Instead of filling myself up with one big meal, I am always half full.....and it makes me feel light, energetic and focused.   The tricky thing with eating, is that most of the foods that are sold as snacks, have nothing to do with real food, and won't do much for your physique, or energy.

Here are a few ideas for snacks that I give people when they ask me for ideas:

(hint....try to have as few ingredients in your food as possible!  One ingredient foods are THE best!)

• Pre packaged Raw Almonds from Trader Joe's - measured out so you can't overeat!  Perfect snack..
• Greek yogurt with berries
• Cottage Cheese
• Small handful of raisins with mixed nuts
• String cheese 
• Cut up red, orange, yellow or green pepper with hummus
• Hard boiled egg
• celery with peanut butter, or laughing cow cheese
• grapefruit (did you know it naturally helps you burn fat?   Ummmm, I'll take two please! ), apples, mixed berries.....oranges...

Just a few ideas, but notice that I've left out protein bars, granola bars, and almost any kind of food that stays "fresh" in your cabinet "forever".  These all take a little preparation, but will keep you full for longer, and help you to resist things that you just might wish you hadn't eaten:)

BTW, I always keep a small package of almonds in my purse for when I get very busy, so that I have something healthy....that way I won't get a super unhealthy snack when I'm in a bind.

xo