You were born a bombshell, let’s bring her OUT!
Here are my Top 10 Tips To Becoming A Bombshell!
Your Burning Questions Answered
1. Do I have to stop eating foods that I enjoy to live healthier and/or to lose weight?
No way! Eating is meant to be pleasurable, it’s an important part of living a happy and healthy life. If you don’t enjoy what you eat, how will you stick with it for life?
It just comes down to enjoying the foods you love in moderation, as well as understanding WHY you are craving certain foods. This is something for you to look into and become aware of, if you crave sugar all the time this can be a sign of sugar addiction and/or being deficient in a certain nutrient that your body isn’t getting enough of.
Please remember, there is always room in your life for chocolate cake or a burger and fries, or popcorn at the movies. It’s important to recognize every once in a while we need to feed our SOUL, not just our physical bodies. The guilt from eating these foods is usually more damaging to us than the actual food, eat guilt free and enjoy it.
2. How long should my workouts be?
That completely depends on what your goals are and how much time you can realistically spend on working out.
For people just starting out it might be 15 minutes per day, for others perhaps 30 minutes 5x week, and others 60 minutes 3x week. It all depends on your fitness GOALS and what fits with your LIFESTYLE.
What’s feels easy and fun?
Go with that, you can always change the duration, life is dynamic after all. Whether it’s tennis, swimming, spin classes, weight lifting, yoga, or walking…the options are endless and up to you decide what you enjoy. Variety is great too, try everything and anything!
3. Will lifting weights make me get bulky?
No! Many of my clients over the years have been fearful of bulking-up, but don’t worry, you will not turn into a bodybuilder easily. In fact, weight lifting is what defines and sculpts sexy, lean muscles.
Weight training is also MUCH more effective for weight loss than long cardio sessions. One of the key ingredients in muscle growth is testosterone. Women have about 1/7th the testosterone of men, making it very difficult to build big, bulky muscles.
Don’t be afraid to lift weights, remember it’s weight training NOT long cardio sessions that will get you the body you want!
4. I’m not overeating, why aren’t I losing weight?
This is very common among my clients, and it usually comes down to not eating enough. You need to be eating enough food for your metabolism to motor along at a quick and steady pace.
Many of my clients come to me with an extensive dieting history, some have tried a few fad diets and some have tried them all. This means they are very familiar with depriving their bodies of food, which also means depriving their bodies of nutrients. Women that have starved and/or deprived themselves of the proper nutrients will have to be patient with their weight loss goals, as it can take their metabolism months to get back on track. It is also relearning hunger and satisfaction cues, as we tend to ignore what our bodies are telling us when we diet.
Your body never lies to you about what it needs, it never sneezes when it needs to pee…correct?
You need to trust and LISTEN to your body, which for many women is a foreign concept.
To break free from the diet mentality, begin by choosing REAL foods including lots of fresh vegetables, fruits, quality proteins, healthy fats, and complex carbohydrates. Choose the proper amounts of protein, healthy fat and carbohydrates to give your metabolism what it needs to motor along efficiently.
Your car wouldn’t run well without fuel — your body is the same way. If your tank is not properly filled up, your metabolism will actually SLOW DOWN in an attempt to conserve energy, because it thinks it’s starving and this is the proper mechanism to stay alive. And this can cause weight gain or keep the weight from coming off. This is the number ONE issue I address with my clients, you must be eating enough to lose weight.
5. Will eating at night make me fat?
It’s mainly how much you eat—not when you eat—each day that affects weight gain.
Many people eat at night out of boredom or other emotions instead of hunger, and they wind up consuming more calories than they need for the day—calories that are then stored as fat. Also, people who eat at night may wake up without an appetite and skip breakfast, the meal that helps control calorie intake throughout the day.
Check in with yourself and determine WHY you are eating…are you bored, tired, lonely, stressed?
Many people eat at night for these reasons, which can cause weight gain.
6. I know what to do, so why can’t I do it on my own?
I have had extremely intelligent, powerful, motivated women as clients for the majority of my coaching over the past 8 years. They know what to do to live a healthy lifestyle AND they’re smart enough to realize that SUPPORT and accountability are the key factors in reaching the goals you set for yourself.
It’s OK to ask for help, in fact, asking for help is a sign of strength not weakness.
There are things that will come up that will distract you from your goals and take you off course. At the end of the day, just knowing that someone is going to ask you how you’re doing with a goal or resolution can be the extra bit of motivation you need to stay on track.
All highly successful people have a coach. Fact.
Athletes, top level executives, keynote speakers, and the list goes on and on. A coach keeps you on track and feeling supported, accountable, and inspired to be your best self! We’re not meant to go it alone and the sooner you realize this and get support, the faster you reach your desired goals.
7. Will fat make me fat?
No. Quite the opposite in fact.
Not having enough fat in your diet will keep the weight on. I know…WILD!
If your body is not getting enough essential healthy fat, it will hold onto the fat you do have for dear life! This is to protect your body. Once you begin to eat enough fat for your unique body, then your body will know it is safe for it to release the fat, knowing that it is now being supplied with enough.
When we eat oils, nuts, avocados, fatty fish, and other healthy fats, we feel satisfied. When we skip fat, we may never feel fully sated after meals, and are more likely to become hungry again soon after eating. We may wind up eating more calories to compensate for the empty feeling in our stomach.
Make sure you steer clear of anything labeled FAT FREE. Many low-fat and fat-free products are highly processed and contain added sugars to make up for the lost flavor.
Healthy fats are polyunsaturated and monounsaturated fats, which come from plant foods such as nuts, seeds, avocados and oils. These fats help maintain normal cholesterol levels and are linked to a reduced risk of heart disease. Omega-3 fatty acids, which are polyunsaturated “super fats” found in salmon, flax and walnuts and have particularly heart-healthy properties.
Fat is your friend.
8. Should I eat all my carbs before 3pm?
Oh carbs, I’m sorry everyone is scared of you.
Eating all your carbs before 3pm will not miraculously help you drop 10 pounds. It’s one of those modern myths that needs to be laid to rest once and for all.
If you eliminate starchy carbs such as pasta, rice, potato or bread at dinner, all you’re eliminating, is calories. There’s nothing ‘fat-burning’ about the timing. You won’t lose weight any faster. It’s simply a way of reducing your intake.
For instance, cut out a large baked potato at dinner and your reducing calories. Say ‘no’ to a cup of steamed rice and you’re reducing calories. Avoid a cup of cooked macaroni and you reduce calories. That’s why you lose weight, because you are taking calories out.
One last thing about carbohydrates, complex carbohydrates are part of a healthy diet, it’s usually the PORTION that is causing people to gain weight or think they can’t eat them. A proper portion of carbohydrate is ½ cup.
That’s it, pretty small isn’t it?
Most people eat at least 2-4 times that amount with their meals or at restaurants. Keep your portions in check and you’ll notice you feel energized, not tired and sluggish, after a meal or snack.
9. I’m addicted to sugar, why can’t I stop eating it?
Ahh, the poor man’s cocaine.
Sugar is extremely addictive! I should know, I used to be a slave to sugar. And I must say, I am a completely different person without it, and I like her so much more!
That white, powdery substance makes you feel good, and once she gets into your system she is tough to resist. The more you have her, the more you want her! But even when you try to stay away from her, she finds ways to sneak into your life almost daily.
What can you do?
Sugar can cause a host of problems for a lot of us: cravings, binge eating, weight gain and heart disease among them. The more sugar you eat, the higher your tolerance becomes. If you have a terrible sweet tooth or intense cravings for sugar, chances are your food choices created the sugar addict you have become.
Luckily, you can reverse this addiction in just a couple of weeks by cutting out sugar. And I will warn you, it won’t be easy, but it will be SO worth it.
Fruit will be your main source of sugar, after all it is nature’s candy. While the occasional sweet treat won’t make or break your weight loss or your health, manypeople have trouble stopping after a sensible portion or saying no to sugar when it’s available. If you feel out of control around sugar, then a sugar “detox” is a great way to reduce your cravings, eat better, and bring sugar back to where it belongs: as an occasional treat that you consciously choose to eat in a mindful manner, not a daily habit that controls you.
With my own experience I had to keep away from sugar all together, if I didn’t I would binge on it and feel horrible after. Not fun. I don’t miss it though, not at all. If you can have sugar every once in a while and you can keep your portion in check, cool, just be aware of its effects on you.
10. When will I begin to see results?
In order to determine how long it takes to see results from exercise, it is important to first determine what your goals are.
Do you want to lose weight, gain muscle, increase flexibility, build up your endurance, or excel at a sport?
Results usually take anywhere from a couple of weeks to a few months to show. Having said all of that, most beginners will start to see results in one way, shape, or form after the first 6 to 8 weeks of exercise. Having another reason to get fit besides weight loss is really important to keep going after you have reached your ideal weight.
Some great reasons include quality of life, staying out of the hospital with a chronic disease, increased energy, combating depression, increased confidence, better mood, better sex, better sleep, and the list goes on! Have fun in the process and remember, slow and steady wins the race.
Keeping all of this in mind, it’s important to recognize that exercise isn’t about setting agoal, measuring against it, achieving it and stopping. It’s about making exercise and activity a regular part of your lifestyle.
So, ready to look like a bombshell?
Get started here – One-on-One Coaching
“Design a life that inspires yourself and others.” Sonja Franzmann
