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December 21, 2012

Chino Hills Personal Trainer 6 Week Challenge – Rochelle

Sam: Good morning, Rochelle.

Rochelle: Good morning.

Sam: How are you?

Rochelle: I’m good.

Sam: So you decided to do the six weeks challenge.

Rochelle: Yes.

Sam: Twenty pounds in six weeks. Today is November 18th, 4:00 o’clock, Saturday morning. You came in, you did an hour cardio. I’m proud of you. So let’s just figure out what we got on the scale here. 241.6. And we got to get this down to 221.6 in six weeks.

Rochelle: Yes.

Sam: Awesome. Looking forward to it.

Rochelle: I am ready.

Sam: All right. Let’s do this.

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June 28, 2011

Balanced Diet Awareness

Balanced Diet Awareness




Obesity has turned out to be the biggest epidemic in America.

Other Countries believe, that today America is a country of fat and extremely lazy people.

This alarming growth of weight affects people of all age groups.

A recent study shows that Americans showed significantly higher rates of diseases that are related to obesity compared to Britons.


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July 6, 2010

How Your Environment Could Make You Fat

Why Your Environment is Making Fat Loss Tough The first step in “spring cleaning” your house is identifying the negative triggers slowing fat loss.
Step 2 is doing something about it…
That step is to “Clean up” and replace negative cues with more positive ones throughout the house:

The Kitchen

The kitchen is the by far the worst location for negative eating cues. When “spring cleaning” the kitchen, remember the cliché “Out of sight, out of mind.”
If tempting, high fat, high calorie foods in the house are a must have, they should not be visible. But before you automatically put them away in the ‘junk food cabinet’, consider this cabinet’s affect on your behavior as well.

Most houses have them.
It’s the place you turn to when you’re looking for a snack, the first place the kids open when they come home from school hungry, etc.
“The cabinet” contains all foods easy to reach, easy to snack on, and more likely than not, most likely to sabotage your diet.
If eliminating “the cabinet” and its high calorie items is not possible, consider moving it. Pick an out of reach, less accessible cabinet or drawer in the kitchen and switch the items in each location.
The next time you unconsciously open “the cabinet” just because, instead of finding a pantry full of high calorie foods, you’ll be faced with something different such as storage containers or spices.
This alone will provide a mental cue that you intentionally wanted to break this habit, and may lead you to choose a healthier snack, or forget the snack altogether.
Next, check the countertops.
Do you see tempting foods out in the open?

Make the switch from clear storage containers to opaque ones so food is not visible.

Anytime you walk past food that is visible, you receive a cue for food and eating. This does not mean you will act on that cue every time, but the more frequently you are cued, the more likely you are to act The Living Room/Family Room Take a walk through the rest of your house. Think about your typical habits. Does walking into the living room entice you to sit in “your” favorite seat on the sofa or chair and turn on the TV? If so, make some changes.
Rearrange the furniture or make a conscious effort to sit someplace else when you watch TV to break this learned pattern of behavior.
If you own exercise equipment such as a treadmill or bike, don’t keep it hidden in the corners of your house as a clothes hanger or storage unit, move it to a key location such as the living or family room. By having exercise equipment in an enjoyable location, you are more likely to use it regularly.

The Bedroom

Think about your normal morning and evening routine.
Eliminate the things that stall your commitment to exercise. If you typically hit the snooze button on the alarm clock instead of getting out of bed to exercise, move the clock. Place it in a location in the bedroom where you have to get out of bed to turn it off.
Do you find it difficult to keep track of your exercise clothes and shoes? Organize your exercise clothes in a drawer or section of the closet so they are easily accessible.
Create a place to keep your exercise shoes so you can always find them.
There you have it – simple tips and strategies to helping you take control of you and “spring cleaning” your house.

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June 28, 2010

Boot Camp Instructor Talks about Ways To Stop Hunger

Top Ways to Stop Hunger on Your Weight Loss Diet

As you progress through your weight loss diet, there’s no doubt that hunger is going to be an issue at some point.

For most people, hunger is actually what will cause them to end the diet prematurely as it’s something that they just don’t deal with well.


In order to stick with your fat loss diet then, one of the top things you can do is figure out some quick tricks to help you deal with hunger so it does not become a problem.

Here are a few to get you started.

Drink A Warm Cup Of Tea

Warm beverages will not only help to keep you well hydrated, but they tend to also stop hunger as well.

They’ll fill your stomach up, keeping it from feeling ravenous for food.

As an added benefit, if you’re choosing green or black tea, the caffeine can also help to keep hunger levels down, providing yet another nice benefit for you.

Eat More Protein

Out of all three types of nutrients – protein, carbs and fats, protein is the one that’s going to kill hunger the most.

Choosing higher protein foods more often is one of the best ways to stop hunger while on a weight loss diet.

Make sure each and every one of your meals and snacks contains at least some protein.

Get Out For A Walk

The next way to kill hunger is going out for some exercise.

Even if it’s just a walk around the block, this can take your mind off the hunger and you’ll also burn some calories at the same time.

Don’t think exercise has to be intense to ‘count’.

Any exercise is better than no exercise so just get out and do it.

Chew Some Peppermint Gum

Finally, the last thing you can do to help stop hunger is chew some peppermint gum.

Many studies have demonstrated that there’s something about peppermint that tends to soothe the appetite, so really consider this one.

If you find chewing gum makes you hungry, consider peppermints instead.

So, be sure you’re keeping these tips in mind next time your stomach’s rumbling and your next meal is at least an hour away yet.

When you take care of hunger, weight loss becomes much easier.
Eat small meals more often:

The best way to boost your metabolism is to eat a larger number of meals, with smaller portions.

Instead of eating large breakfasts, lunches and dinners, eat something every few hours.


Eat just to satiate your hunger and not to fill your stomach.

This way, you avoid putting on weight.

Drink lots of water:

Water has no calories, so you can drink any amount and still stay slim.

Besides this, water helps in replenishing the fluids that your body has lost as sweat when you work out.

It keeps you healthy and hydrated and flushes out all the toxins from your body.

Water also gives you a feeling of fullness and you can stave off hunger till it’s time for your next meal.

Go to bed early:

A decent amount of sleep is necessary for good health.

If you deprive your body of sleep, you tend to put on weight.

Besides, when you stay up late, you tend to get hungry and snack on food that is not good for you.

Sleep rejuvenates you and gives you enough energy to face the next day.

And when you sleep early, you don’t find it hard to wake up early for your work out the following day.
Stock up on fruits, vegetables and low-cal snacks:

You are going to get hungry from time to time, so make sure you have enough healthy food options on hand to tide you over on such occasions.

Eat fruits, vegetables and other low calorie snacks that fill your stomach without making you fat.

Stay busy:

When you have something to occupy your mind, you don’t tend to forage around for something to eat.

It’s only when you are at loose ends with nothing to do that you feel like snacking in order to pass the time.

So keep yourself busy and you tend to forget that you’re hungry.


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