Weight Loss Tip #2

2. Learn to read food labels and focus on your portion size.
Whenever you go to eat something with a label, read the serving size and the number of servings per container. Too many times I’ve had clients drinking a 26 ounce bottle of Gatorade tell me “Its only 50 calories.” Yes it is 50 calories for an 8 once serving. That means you’re drinking the equivalent of two Cokes while you work out. (Equal to two miles of running to burn that off!!)


Weight Loss Tip #1

1. Educate yourself on the amount of energy you need to be you.
There are simple calculations you can do in order to figure out the amount of calories you burn just from being alive. That is our starting point for where we can go with the calories we consume. (If you’d like an accurate measurement feel free to contact me and I’ll be happy to help)

Here’s a quick Calculator for your Total Daily Energy Expenditure: http://www.fitnessfrog.com/calculators/tdee-calculator.html

To loss weight we need to be consuming less than your calculated TDEE  (a healthy deficit is 500 calories less per day)

Weight Loss Myth # 1: I have to starve myself to lose weight.

Answer: Don’t Diet, Change your Diet.

While eating less will help in losing weight, it is more important to eat healthier.
One of the major pitfalls of traditional dieting, where you only eat certain foods or go to extreme lengths in the amounts you eat, is the eventual relapse you’ll experience when you finally stop dieting. Statistically, within one to three years of returning to normal eating habits, the majority of dieters gain back the weight they lost and up to 30% more! Now don’t freak out. This is not a doomsday message.
Your body has a natural way-point. A natural balance it wants to maintain. If we gain or lose weight too quickly its natural response is to fight that change in its equilibrium. Unfortunately it fights losing weight a little more vigorously than gaining. Why? The reason is simple. When we eat too little our body assumes we are in a state of famine or starvation. Its natural response is to store energy for use later, and our natural energy storage is fat.

Simple Swaps

“The Biggest Loser Simple Swaps” by Cheryl Forberg, RD and The Biggest Loser Experts and Cast with Melissa Roberson

Good carbs include healthy grains, (such as barley, corn, oats, quinoa, brown rice, lentils, bulgur, whole wheat,) fruits & vegetables.

Bad carbs are often referred to as “the White stuff” and they include white bread, white pasta, white potatoes, sugar, and the snacks that contain them, (like cookies, pastries, doughnuts, and potato chips.)

When it comes to nutrition, fueling your body the right way is the most important part of losing the weight & reaching your maximum fitness potential. Especially if you’re exercising!


I keep hearing our clients saying things like, “I worked a 13 hour day yesterday and didn’t even stop for lunch.” You will not lose weight and get fit by sending your metabolism on a roller coaster ride. So please NEVER SKIP BREAKFAST, (you’re body has just gone 8 hours or more without eating while you slept, you need to eat something to jump start that metabolism,) and keep healthy snacks with you at your desk, in your purse, or in your car.

Don’t shoot the carbs!

Here’s a great myth buster for you…

“Don’t shoot the carbs!
A lot of people think they have to cut out all carbs to lose weight, but that’s just not true. Carbohydrates are often vilified because they raise blood sugar and insulin levels in the body, which can lead to weight gain. But nixing all carbs from your diet isn’t the answer to sustained weight loss.

When you cut carbs from your diet, your body burns stored carbohydrates (called glycogen). And when your body burns glycogen reserves, any weight you lose tends to be water weight. Plus when you’re working out your body needs glycogen to build and repair muscle. When your body doesn’t take in enough carbohydrates, your body is prompted to burn stored fat, initiating a reaction called ketosis, which places stress on the kidneys and liver and may have other negative side effects.

Bottom line: Don’t cut the carbs – just eat the right ones.”

Today I will do what others won’t so tomorrow I can accomplish what others can’t.

Good morning everyone,

As a new Mom who struggles to balance the demands of motherhood and often forgets to take care of myself, I wanted to touch on this topic today…

The choices we make in life are decided upon from our intellect, life experiences, and emotions. Choices control our fate. What does it take to make one choose a life of health, fitness, and happiness? It takes the knowledge that it benefits me, and the passion to live a full and long life. So don’t we all have this knowledge & passion? Then why does the average American still not meet the minimum daily recommended requirements in exercise & nutrition? What piece is missing? What gets in the way?
Today we are so busy with the other stuff, like work, kids, friends & family, that we don’t make ourselves a priority. When we start putting ourselves at the bottom of the priority list, everything else in our lives begins to suffer as well. Symptoms of stress, fatigue, becoming overweight, and depression begin to manifest, and the result is all other areas of our lives suffer as well. (We are less productive at work because we are tired, we can’t play with our kids or participate in sports because we are not physically fit enough, or we don’t enjoy company because we are depressed.)

There is a significant need to re-evaluate our daily routines and start scheduling in our “ME” time. We must stop running ourselves into the ground and start putting ourselves at the top of our priority list!

So here’s your Assignment…
Today when you’re making your TO-DO list, write down “ME-TIME” and pencil in at least 30 minutes. You can use this time to go for a walk, get in a work-out, do some stretching, meditate, or just relax with a good book. Give yourself “ME-TIME” for every single day of this week. By next Monday, you will feel stronger mentally, physically, and emotionally, and you will be on your way to a longer and happier life!

Today I will do what others won’t so tomorrow I can accomplish what others can’t. –Jerry Rice

Dedicated to your success,

Sarah Gogarty