How Do I Get Started With My Fitness Goals?

How has your New Year’s goals been since January? 3 months has passed for 2024 already and there’s still time to achieve your fitness goals. However, that’s much easier said than done!

You may have said, ‘New year, new me,’ and set some fitness goals on New Year’s Eve with the best of intentions, but it turns out that following through — and even just starting out — can be tricky. But don’t worry! We’ve all been there, and I’ve got some tips that will help you see some progress on your fitness goals in no time!

Tips for Getting Started With Your Fitness Goals

1. Set Small, Measurable Goals

One of the biggest mistakes people make when setting fitness goals is starting too big. Yes, ambition is a great thing, capable of getting you all fired up, but it can also quickly lead to demoralization. After all, if your initial goal is overwhelming and unrealistic, chances are you’ll feel discouraged when you don’t make as much progress as you’d hoped.

Instead, it’s better to start with smaller, more achievable targets. For example, instead of heading into 2024 with the goal of losing fifty pounds, you might decide to go for a ten-minute walk each day. Instead of resolving to run a marathon this year, you might start with a 5K, then a 10K, and maybe a half marathon.

2. Get A Gym Buddy

Going to the gym can be a hassle. Forcing yourself to wake up early to head to the gym before work takes a lot of willpower, and finding the energy to hit the gym after a long day is equally challenging. That’s why having a gym buddy can make all the difference.

Not only will a gym buddy add accountability (you can easily ignore your alarm and sleep in if you were planning on working out alone at the gym, but you probably wouldn’t want to leave your friend hanging!), but they can also make the entire process more fun. You’ll be able to workout, socialize, and receive the motivation and support you need. It’s a win-win!

3. Schedule Time On Your Calendar

Life can get really busy. With all the hustle and bustle, it’s easy to let fitness take a back seat, so scheduling dedicated time for your workouts is a must. Treat your fitness routine like any other appointment. In the same way you’d mark a coffee date or a doctor’s appointment in your calendar, you should also carve out a special slot for your workout sessions. This helps create a routine and ensures that you prioritize your health and well-being.

4. Prioritize Protein

Many people forget that getting in shape isn’t just about working out. Nutrition also plays a significant role in achieving fitness goals — and that means eating protein. After all, not only can protein help when it comes to muscle repair and recovery, but it can also help you feel full for longer, which can support any weight loss goals.

Not quite sure what to eat? Don’t worry, I’ve got you covered! You should try to include lean sources of protein like chicken, fish, beans, and nuts to support your fitness endeavors.

5. Get A Trainer

If you want to meet and even exceed your fitness goals, the best thing you can do is hire a trainer.  Not only can a personal fitness trainer assess your current fitness level, but they can also tailor a workout plan to help you meet your specific goals. With their expertise, guidance, and personalized attention, you can establish a safe and effective workout plan or level up your current one.

A trainer can correct your form, offer tips, and provide accountability. They’ll also know when it’s time to switch up your workouts for variety and can offer invaluable advice when it comes to your diet. Sounds pretty great, right?

If you’re ready to tackle your fitness goals, get in touch with me today at happyhelen@gmail.com today!

Why Am I Not Losing Weight?

There’s nothing more frustrating than hitting a weight loss plateau or being unable to lose weight in the first place. However, there are plenty of reasons why you might not be seeing the results you want, ranging from your exercise routine to your stress levels to your diet.

Weight loss isn’t easy. In fact, it can feel like navigating through a confusing maze of conflicting information and setbacks. So, even if you’re giving it your all, you still might not be hitting your weight loss goal.

Putting in the hard work but not seeing results can feel discouraging and frustrating, but the good news is you’re not alone — and you’re not destined to stare at a scale that hasn’t budged forever. There are several common weight loss mistakes that might be holding you back, so making a simple change can result in a major difference.

You might struggle to lose weight if:

You’re Exercising Lots But Are Ignoring Your Diet

Everyone knows exercising can help people lose weight and get in better shape. However, you can’t out-exercise an unhealthy diet. An extra lap across the pool or weight lifting session at the gym won’t automatically balance out unhealthy eating choices. Ultimately, your weight comes down to 30% exercise and 70% diet, so you must carefully examine your nutritional intake.

Your Workout Needs To Change

Repeating the same workout routine for an extended period can lead to plateaus in weight loss progress. Over time, your body will adapt to repetitive movements, meaning the effectiveness of your workouts will diminish. To avoid this, incorporate a variety of exercises into your routine and change the intensity and duration regularly.

You Have A Sedentary Lifestyle

Spending hour after hour sitting at your desk or in front of a screen can put a damper on your weight loss efforts, leading to reduced calorie burn and a slower metabolism. Of course, you can’t help it if your job requires you to sit at a desk all day, but you can incorporate movement into your daily routine.

But don’t worry! You don’t have to uproot your entire day. Small changes can make a major difference. In fact, something as simple as standing up and stretching once an hour can result in a 13% boost in metabolism!

You Aren’t Sleeping Enough

Sleep might never cross your mind as a factor behind weight loss, but a lack of quality sleep can impact your hormones and, by extension, your metabolism. Aim for seven to nine hours of quality sleep each night to support your weight loss goals and overall well-being.

After all, if you’re awake longer, you have more opportunities to eat, less willpower, and poorer decision-making skills. On top of that, the North American Association for the Study of Obesity has found that people receiving less than four hours of sleep a night are 73% more likely to be obese than those getting seven to nine hours a night.

You Are Too Stressed

It’s easy to dismiss stress as an unavoidable part of everyday life, but chronic stress can derail your weight loss goals. You might be too overwhelmed to plan out well-balanced meals if you’re constantly stressed. Instead, you’ll choose convenient options like fast food or microwave dinners. You may even end up stress-eating! Plus, chronic stress can impact you on a hormonal level. It can release cortisol, a hormone that can promote fat storage in the abdomen.

You Aren’t Eating Enough

It may seem counterintuitive, but eating too little can actually hinder your weight loss journey. Severely restricting your calorie intake can result in a fast initial weight loss, but it will slow down your metabolism over time, making it more difficult for your body to burn fat efficiently. Instead, your body’s survival instincts will kick in, causing you to store additional fat, not lose it. Significantly cutting back on calories can also impact your thyroid, blood pressure, and period.

What’s more, maintaining a low-calorie diet isn’t a walk in the park. It’s all too easy to become bored or hungry with a strict diet. Drastically cutting calories can even lead to binging cycles and a poor relationship with food in general.

You’re Depending On “Avoid” Lists

Some people swear by strict “avoid” lists that tell them what they can and can’t eat or even go so far as to demonize certain foods. However, labeling foods as “bad” can lead to misinformation, resentment, and an unhealthy relationship with food. You may avoid “off-limits” foods yet seek comfort in other unhealthy foods. Or, you might experience feelings of guilt and deprivation. Either way, “avoid” lists can wreak havoc.

Instead of completely cutting out foods you enjoy, try to eat in moderation. Watch your portion sizes, but allow yourself to enjoy the occasional treat. It’s all about finding a healthy balance and taking a thoughtful approach to your diet.

Your Diet Is Too Monotonous

If you try a new diet and see some progress, it’s easy to fall into a pattern and eat the same foods every day, but that’s a mistake. Having a monotonous diet can lead to boredom, cravings, and complacency. Plus, you’ll likely miss some vital nutrients. So, try incorporating a wide range of fruits, vegetables, proteins, grains, and healthy fats into your diet, and don’t be afraid to experiment with your meal planning or recipes!

You’re Eliminating Entire Food Groups

While completely cutting out carbohydrates, proteins, or fats from your diet may seem like a good plan on the surface, eliminating entire food groups can actually deprive your body of essential nutrients, leading to imbalances. Your body needs nutrients, and each food group helps meet those needs! Instead, try to create a well-rounded diet containing various foods from across the food pyramid.

Ready to turn things around and conquer those weight loss hurdles? While changing your workout routine and diet can be a challenge, you don’t have to do it alone!

I’m ready and willing to help you lose weight. Reach out to me today at happyhelen@gmail.com to get started!

Why Eating High Protein Helps in 99% of Most People’s Goals

Achieving fitness goals isn’t necessarily easy — and most people overlook one important factor, making meeting goals even more difficult. The key is protein!

This vital macronutrient is composed of amino acids and can be found in everything from your muscles to your bones to your hair. If you don’t eat enough protein, you may feel weak or hungry, experience stress fractures, and have mood changes, muscle weakness, or brittle hair and nails.

Luckily, most adults in the U.S. consume enough protein to avoid protein deficiency, but many would benefit from a higher protein intake. However, that doesn’t mean that you’re looking at meal after meal of meat. Things like milk, yogurt, beans, cheese, eggs, nuts, and baked potatoes are also excellent sources of protein that can help you meet your goals.

A high-protein diet can help you:

1. Lose Fat

Losing fat is one of the most common goals people have — and most people go about it all wrong. They dedicate 100% of their energy to working out and none of their attention to their diet. The truth is that exercise can only get you so far. You also need to think about what you’re eating.

There are a lot of myths about protein floating around out there, but the reality is that having a high-protein diet can help you lose fat, as the nutrient can help you feel full sooner, reduce your cravings, and keep your metabolism and muscle growth up, meaning you’ll burn more calories throughout the day. Plus, if you’re trying to lose weight, continuing to incorporate protein in your diet will ensure that you lose fat and not muscle.

2. Build Muscle

If you want to develop muscle, strength training can certainly help — but you can’t neglect your diet. Since the amino acids found within protein are the main building blocks of muscle (not to mention bones, organs, skin, and nails), a high-protein diet can help you achieve muscle growth. Remember, it’s all about balance. You’ll need regular exercise and a healthy diet to see the results you want.

3. Get Stronger

Getting stronger takes time, regular workouts, and a high-protein diet. After all, when you chow down on protein-rich foods, you’re giving your body the amino acids it needs to repair and grow your muscles after your workouts. What’s more, protein plays a role in the production of many hormones involved in muscle growth and repair, such as insulin-like growth factor 1 (IGF-1) and testosterone.

4. Improve Bone Density

Most people automatically associate increased protein with increased muscle and strength, but did you know that upping your protein intake can also help improve your bone density?

For one, protein provides your body with much-needed amino acids that act as building blocks for your bone tissues. Without sufficient protein, your body wouldn’t have the resources it needs to repair and strengthen your bones. Plus, protein helps increase calcium absorption, meaning your body can more effectively use the calcium in your diet. It’s also worth noting consuming more protein can help you maintain a healthy bone density as you age, reducing your chances of osteoporosis, breaks, and fractures.

5. Recover Faster

Working out can take a lot out of you, your muscles, and your tissues, but having a protein-packed diet can be a game changer! Not only does protein provide the amino acids your muscles and tissues need to repair and rebuild the tiny tears that occur during intense workouts, but it can also help reduce muscle soreness! With a protein-rich diet, you’ll feel like yourself in no time at all!

6. Improve Sports Performance

If you’re looking to improve your sports performance, eating more protein is a no-brainer! After all, we already know that more protein can lead to more muscle and strength yet less fat. But it’s deeper than that.

Increasing your protein intake can also help with muscle repair, meaning you’ll be ready to take on your next training session and accomplish your athletic goals faster than ever! Plus, protein can provide you with the energy and power you need to push through fatigue and bring your all.

Want to smash your fitness goals out of the park? It’s all about that high-quality protein intake! If you’re unsure of where to start, don’t worry. I’ve got your back! Reach out to me today at happyhelen@gmail.com for help incorporating more protein into your diet and reaching your fitness goals!

Why Don’t I do Aesthetic Goals or Scale-Based Weight Loss Goals?

In my 7 years as a personal trainer, I’ve never seen a client happy long term with their health and fitness journey when they have an aesthetic based goal.  For one, how do we measure what “looking good” looks like? Too subjective and vague.  But okay, you argue, what about a number on the scale to work towards? This is usually what most clients ask for help for - figuring out how to lose X pounds on the scale.  The problems with using scale as the SOLE WAY to measure progress are these: 

1. Your body weight changes daily.  If you track your weight everyday for 1 month, you will see it goes up and down DAILY.   It can fluctuate up and down even if you are doing everything perfectly.  Which leads to #2…

2. Perfection does not exist.   No one eats perfectly everyday for the rest of their lives.  Which leads to #3…

3. Example of a typical scenario: A client eats “perfectly” for 2 months and then goes out for a birthday meal.  The next day she steps on the scale and is up 5 pounds due to more carbs, salt and water.  She loses her mind and decides to throw out all the 2 months of hard work away because of what she read on the scale.  She couldn’t believe all those months of hard work still equated to a higher number.  But what she’s missing are all the benefits of the last 2 months — feeling stronger, gaining muscle, preventing injuries, having better sleep and energy, etc.  Not to mention having a consistent workout routine! 

4. When you lose fat and gain muscle, your scale number can stay the same or go up.  

5. Scale isn’t the full picture of your fitness journey.  It’s one data point. 

6. It’s not really about the number.  Hear me out! We have conditioned ourselves to associate a number on the scale = happiness in our body image.  Which are not facts.  You can be happy with your body at many different numbers (there is a range for health) and body composition as long as the following happens:

• People want to feel good about themselves in their clothes but they think the ONLY way to get there is through losing X number on the scale (which is how we address it through performance based goal vs scale based goal)

• People want to move around functionally and not be in pain

• People want to be capable of doing fun things in their lives, without embarrassment or judgment of others 

There are also many mental health hurdles that happen when you are overweight that you associate with your own self-worth that needs to be further examined by a professional therapist.  But ultimately my point is that it has nothing to do with a single number on the scale, but more the inner hangups of your mind of what that means for yourself.   We are human! 

To be clear, I am not saying the number on the scale doesn’t matter at all or that we shouldn’t lose body fat.  If you are 300 pounds then yes, numbers do matter for a variety of health reasons.  What I am saying is when you make a single number on the scale as your sole goal, or picking goals that are ONLY looks base, you are setting yourself up for a lifetime of ups and downs with food and exercise, and as a byproduct you will end up hating the fitness journey….probably for the rest of your life.  

I want you to enjoy the process and actually like working out and fueling your body.    When you enjoy something, duh, you do more of it! 

Performance based goals associate positivity with your body image.  You are appreciating it for all it can DO.  When you love your body, you will subconsciously start doing all the right things for it — eating better, sleeping better, moving more, etc.  At least, way more than if you hate your body and have an emotional meltdown due to what the scale is telling you.

How this works: You, a client, comes to me who is 20 pounds overweight and wants to lose that weight —  I say, great, how about we pick a goal of “personal best in your barbell squat” to work towards? 

The next 3 months we focus on getting some best and heaviest numbers on the barbell squat (while also strengthening your body overall and doing other lifts).  We also work on food to help you perform your best.  

What does this do? It makes you focus on how strong you are, it makes you focus on the fun of trying to PR, and you shift your mind away from “OMG I HAVE TO LOSE X NUMBER.” 

And guess what? You have fun in the process and you will naturally lose some fat from being a healthier you.

Sometimes we have to shift our focus in another way to get to the result we want.  It’s performance based so we have the evidence and data to support your progress and replicate this moving forward.

Are you ready to pick a performance goal? Email me at happyhelen@gmail.com!

The Pros and Cons of Ozempic: The Weight Loss Drug

Ozempic was developed in 2012 and first placed on the market in 2018 to help diabetes patients control their blood sugar. However, these days, Ozempic is being touted as a magic injection for weight loss.

In the second half of 2022, we saw the #OzempicChallenge going viral on TikTok. Rumors about celebrities using the drug for weight loss also began to swirl, and we saw many people bringing it up online, in our personal lives, and even at the Academy Awards. You’ve also probably seen a commercial at one point or another and gotten the Oh! Oh! Oh! Ozempic jingle stuck in your head.

It seems like there’s no escaping Ozempic! But if you’re not sure exactly what Ozempic is, don’t worry! I’ll go over all the basics, including its pros and cons, so you can decide whether it’s the right option for you!

The Basics of Ozempic

Ozempic (semaglutide) mimics glucagon-like peptide-1’s (GLP-1) effects, meaning it can help regulate blood sugar levels while suppressing appetite. For those looking to lose weight, Ozempic and other semaglutide medications like Wegovy seem like a dream. They can simultaneously slow down the emptying of your stomach and decrease your appetite, meaning you’ll feel less hungry, feel full faster, eat less, and lose weight. Plus, the injection process is simple.

Ozempic is injected once a week into the stomach, thigh, or upper arm. Once injected, Ozempic will stimulate insulin release in the pancreas whenever your blood sugar levels are high. It will also reduce how much sugar your liver releases and slow the digestion process. Not only does this mean it will take longer for your stomach to become fully empty, but you’ll also feel full for longer, which could lead to a smaller appetite and weight loss!

Just note that Ozempic isn’t for everyone — and you should consult a medical professional before taking Ozempic regularly to go over your medical history and the drug’s potential risks and benefits in depth.

The Pros of Ozempic

Ozempic is popular because it has a lot to offer those looking to shed some pounds. If you decide to take Ozempic, you can expect:

• A suppressed appetite: Since Ozempic mimics the effects of GLP-1, your appetite will be smaller than usual. You’ll feel fuller faster — and for longer, so you’ll be one step closer to saying goodbye to overeating.

• Moderate effectiveness: There’s no denying it; Ozempic can be an effective weight loss tool. Studies report Ozempic users losing an average of 13.5 pounds in just 26 weeks. (For comparison, those not on Ozempic only lost 2.5 pounds in that same time frame.) And the best part is that participants maintained much of that weight loss. After one year on Ozempic, you can expect to weigh an average of 11.5 pounds less.

• Increased insulin sensitivity: Since Ozempic was originally created to help type 2 diabetes patients, it’s hardly surprising that it can boost insulin sensitivity. However, it’s also worth noting that improved insulin sensitivity can promote weight loss, as insulin resistance is associated with blood sugar spikes after eating, weight gain, and extreme hunger and thirstiness.

• Convenience: Ozempic is an incredibly convenient option for weight loss. While you might need to take other weight loss medications daily, you only need to inject Ozempic once a week.

• A boost for someone who needs weight loss to be able to walk/move: If someone is not able to walk due to obesity and losing some weight will help that person move again, then this can be life changing.

The Cons of Ozempic

Ozempic has some benefits, but it also has drawbacks you need to be aware of, from the cost to its side effects. Before you start taking Ozempic, you should know that:

• It’s moderately effective: Yes, this was a pro, but it’s also a con, especially if you’ve heard how Ozempic completely transformed someone. Remember, Ozempic users lose an average of 11.5 pounds in a year. It’s certainly an accomplishment, but it might not be as impressive as stories would lead you to believe. Most people losing significant amounts of weight while on Ozempic also change their eating, exercise, and lifestyle habits.

• It is expensive: It’s also worth noting that Ozempic isn’t cheap — especially if you don’t have a good insurance plan. While those who qualify for insurance coverage can get their hands on Ozempic for $25 per month, you’ll need to be ready to shell out around $900 per month if you aren’t covered by insurance. Put simply, it can be a major investment!

• It comes with some side effects: Many medications have unpleasant side effects. In fact, according to Doctor Cecilia Low Wang, roughly one in five people stop taking medications due to side effects — and Ozempic is no different. When taking Ozempic, you may experience nausea, vomiting, diarrhea, and other unpleasant gastrointestinal side effects.

• It doesn’t mix well with alcohol or fats and proteins: Since Ozempic slows the digestion of fats and proteins, you may experience indigestion and bloating if you eat a food with both fats and proteins, such as meat. Additionally, since drinking alcohol while taking Ozempic increases your risk of low blood glucose and the severity of common side effects like nausea and diarrhea, you might need to cut back on or completely avoid alcohol while on Ozempic.

• Its long-term safety is unknown: Since Ozempic only hit the market back in 2018, it’s still relatively new. There’s a lot we don’t know about it, including its long-term safety. For all we know, it introduces additional risks when used over many years or decades.

• It isn’t a one-and-done situation: Ozempic won’t magically make you lose weight and keep it off.  You’ll still need to make lifestyle changes with exercise and food.  You’ll likely need to keep up with injections indefinitely, as those who stop taking Ozempic usually regain weight quickly without sustained lifestyle changes. Given how much it costs, its side effects, and its unknown long-term safety, this can be a major drawback of Ozempic.

Lifestyle Changes = Sustainable Weight Loss

For some people, Ozempic is a good option that sets them on the right path to losing weight. For others, it can have a slew of adverse side effects and only result in moderate weight loss. It boils down to this: Ozempic is not a magical injection. Taking it won’t make you lose weight and keep it off without some lifestyle changes. You still need to be aware of your food quality and incorporate some strength training in your life to avoid muscle loss.

If you need some help with your nutrition or workouts, reach out to me at happyhelen@gmail.com today!

Why Cardio Isn’t Working For Your Fat Loss

Cardio is excellent for boosting your mood, building stamina, keeping your arteries clear, and strengthening your heart. But you know what it isn’t ideal for? Fat loss.

Unfortunately, the idea that cardio is the best way to lose fat has been flying around for decades — and people have been blindly subscribing to this idea. However, the truth is that cardio is not the way to go if fat loss is your goal long term. Here’s why:

Why Cardio Won’t Cut It When It Comes To Fat Loss

1. It Won’t Burn As Many Calories As You Think

Cardio doesn’t burn as many calories as people think it does. Most trackers are wrong because your metabolism changes on a daily basis - so how can any single wrist tracker know how your body changes each day? Most people start cardio workouts believing they’ll quickly burn calories and shed body fat — and yes, you can burn SOME calories through cardio. Heck, you may even lose 20 pounds 3 in months by running 5 miles a day and eating 1200 calories. However, long term - ask yourself, is this sustainable? What happens when my body adapts to this cardio? Then what?

Not only that, it takes an extremely high workload to burn a significant amount of calories through cardio alone.  For instance, an hour off high intensity cardio may burn off one cookie-  if you are lucky.  You would need to be on the treadmill for 6 hours everyday at this rate! It is a common mistake to hit the treadmill or do some laps at the pool and think we’ve  burned more calories than reality, which generally means you’re more likely to eat more calories than actually burned.  

To make matters worse, it turns out that activity trackers generally overestimate calorie burn. Some fitness trackers overestimate calorie burn by up to 93%, so if you try and eat back what you think you’ve burned, you won’t be able to enter a calorie deficit and lose fat. Instead, you may actually gain weight. 

2. It Can Increase Your Appetite

On top of that, cardio can raise your appetite disproportionally to how many calories you actually burn. Let’s say you spend thirty minutes swimming laps at the pool. You’ll probably feel extra hungry when you get out, which can lead to consuming excess calories later on in the day. 

3. You Adapt to Cardio - Quickly 

The main reason why cardio for fat loss doesn’t work long term is because you adapt to cardio QUICKLY! Meaning overtime, you’ll need to keep increasing the cardio workout to burn MORE calories.  Can you do 6 hours of cardio a day? And even if you can somehow do this, your body will still adapt to it eventually.  

Cardio also won’t build muscle-  it actually pairs down muscle. So on the other hand, if you incorporate strength training into your routine and increase your caloric intake, you’ll be able to build muscle to increase that metabolism. More muscles mean a higher metabolic rate. You’ll burn more calories by merely existing, as muscle tissue requires more calories to function than fatty tissue. So, you can say hello to increased calorie expenditure throughout the day, whether you’re watching television or taking a nap. In the long term, keeping fat off will be much easier if you build muscle vs. pair down muscle with cardio. 

4. It May Cause You To Overlook Your Diet

It’s easy to get caught up in the idea that cardio is the be-all and end-all when it comes to fat loss, which means it’s all too easy to sweep your diet off to the side. By over-relying on cardio and doing no resistance training, most people gain the weight back within a couple years.

Lose Fat Effectively With Me!

Cardio has its place and its health benefits, but it won’t work if your goal is fat loss long term. Instead, you’ll need to focus on your food intake and turn to resistance training. We need to get that metabolism roaring! By focusing on resistance training and your food choices, you’ll be attacking the problem from both ends. Over time, you’ll lose fat, your metabolism will speed up, and you’ll see results you can actually maintain.

Ready to lose fat? Contact me today at happyhelen@gmail.com!