According to John Hopkins Medicine successful weight loss is literally just a phone call away. A successful clinical trial following participants in a telephone based weight loss coaching program revealed significant weight loss that was maintained for 2 years plus. As a nutritionist in San Diego, this is wonderful news in support of my current San Diego nutrition coaching programs that are all telephone based.

The study, compared two behavioral intervention programs, one delivered through face to face coaching sessions and the other delivered remotely over the phone. What they discovered is the participants in the telephone based coaching trial achieved and sustained clinically significant weight loss over a period of 2 years. 40% of the obese patients enrolled in the program lost 5% of their body weight, an amount associated with health benefits such as lower blood pressure, cholesterol, and lowered risk of type II diabetes.

What they discovered is the trial group that participated in the in-person nutrition coaching program did not have as significant weight loss results primarily because of the challenge of making it to the weekly scheduled sessions. The patients would start off strong but then stop attending the in-person sessions. The telephone coaching, on the other hand, can be done from anywhere so participants had an easier time sticking to their scheduled weekly phone calls.

If you have been struggling to lose weight on your own and have a hectic and busy schedule, telephone based nutrition coaching is an excellent option. I offer San Diego nutrition coaching programs over the phone on a weekly and bi-weekly basis. The benefits of enrolling in this program is you get personalized advice and support on eating catered to your lifestyle, weaknesses, strengths, and goals. I offer a free one hour consultation for anyone looking for guidance and support with their eating habits, and looking to change their body and ultimately their life. Call me at 858-877-0787 to get scheduled for your free consultation today! You can also sign up here.

As a nutritionist in San Diego, I come across current or past users of the Medifast products and program fairly frequently. The most common feedback about the Medifast program is the clients are able to initially drop weight quickly. The problem comes  when they either plateau,  or gain back that weight after quitting the program. As a San Diego weight loss expert I felt it was time to write the truth about this weight loss program and the unfortunate consequences that result from following such a program.

Medifast was a program created in the 1980′s to help the growing epidemic of overweight Americans find a simplified solution to losing weight. The program details what meal replacements you can have in addition to one “lean and green” meal a day. The program offers convenience foods that you can easily prepare by just adding water. They also provide pretzels, bars, brownies, pancakes, soft serve, etc. Do any of these products sound the least bit healthy to you?

They take these foods and fortify them with vitamins and minerals to make up for the REAL vitamins and minerals you are missing from eating REAL food. So essentially you are eating “healthier” versions of processed junk food that got you to the state you are in the first place. Instead of teaching consumers how to substitute healthy whole foods for processed junk, they swap out your current junk food with their substitute junk food. Instead of weaning you off of foods that provide no nutritional value and yet fill you up with empty calories, let’s stuff you full with more fake food like substances and say it’s good for you cause we fortified it with vitamins and minerals. I could spend a fair amount of time going through and pointing out all the unhealthy ingredients in their products but I will just touch on a few: soy protein isolate; maltodextrin; soybean oil; canola oil, I’ll stop there. These all wreck havoc on your body when they are consumed on a continuous basis, like this program will have you do.

Okay, let me regain my composure. Not only, are the ingredients and the products themselves not healthy for you, the amount of calories and the drastic weight loss is also very unhealthy for you. First, they have you follow a daily plan that has you consuming far less calories then your body needs to function. So initially you will drop weight and quickly. The problem comes after a few weeks of following this extremely low calorie budget set for you, your body’s metabolism begins to slow down. Essentially, your body thinks you are starving and unable to find adequate amounts of fuel to sustain your activity. So as a preventative measure it slows down your metabolism to guard against starvation. Hopefully by this point you are near your goal weight, so it won’t matter much to you, but for others they hit a plateau. After several weeks of no change in weight many will quit the program and go back to their old eating habits. If they successfully lose the weight, and then go back to eating real food, most often times they can gain the weight back and then some. Why do you ask? Two simple reasons: 1) Their metabolism has slowed down dramatically because they are eating fewer calories then they should be, and have lost some of their muscle mass (responsible for some of your metabolism); 2) They haven’t changed their desires for eating junk food so they will go back to their old bad eating habits. As a result they will put on their lost weight.

The healthiest way to lose weight is with nutritious eating habits, exercise, and stress management. You really shouldn’t lose more then 2 lbs a week, because drastic weight loss will mess up your metabolism, create lose skin, and cause muscle loss. Everyone whom works with me, we look at all three areas to get them to their goal safely and effectively. Like the old saying goes, if it seems too good to be true, it probably is.

Andrea King is a nutritionist in San Diego and a practicing San Diego fitness trainer. She aims to help all her weight loss clients achieve weight loss through healthy and manageable strategies.

When we think about the benefits of strength training most often times we focus strictly on the physical benefits, lowered risk of heart disease, better insulin sensitivity, increased metabolic rate, improved body composition and posture. Many times we forget to look at the mental benefits from strength training. More recently research has turned towards discovering what positive impacts strength training has on participant’s mental health. You will find that there are many common mental ailments that can be relieved by incorporating a solid strength training program into your weekly routine.

Anxiety

15% of the US population is reported to experience anxiety symptoms lasting anywhere from 15-30 days a month. It is normal to experience feelings of anxiety centered around upcoming challenges such as interviews, presentations, tests, etc. Those symptoms should subside after the event is over however, those with chronic anxiety will start to experience sleep deprivation, mental distress, and bodily pain. From seven research studies researchers have been able to conclude that resistance training have had an impact with subduing anxiety symptoms.

Chronic Fatigue

25% of the US population suffers from symptoms of chronic fatigue. 94% of the 70 randomized research studies on exercise and fatigue show that a regular strength training program has a greater impact on chronic fatigue symptoms than drug or cognitive behavioral interventions.

Self-esteem

A personality characteristic that is tied in with self-worth, self-respect, and self-integrity, increased self-esteem is a direct benefit of resistance training. Research discovered that resistance training not only improved self-esteem among healthy adults, but also among populations with cancer, depression, or undergoing cardiac rehabilitation.

Sleep

We spend about 30% of our lives sleeping. Consistent sleep deprivation (6 hours or less a night) has been associated with cognitive impairment, mental illness, hypertension, obesity, stroke, cardiovascular disease, and a diminished quality of life. Physically active individuals have much better sleep patterns. Interestingly, depressed individuals found a 30% improvement in sleep quality following 8 weeks of consistent strength training.

In summary, it is crucial a healthy lifestyle to incorporate proper nutrition habits, cardiovascular exercise, flexibility and strength training exercises. All of these elements together help the body and mind thrive. It isn’t until you are able to get these four factors in sync that you can experience true health. If you have some but not all these components down, feel free to contact me. I would be more than happy to discuss how you can incorporate them into your life!

Certified San Diego fitness trainer Andrea King touches all four areas with every one of her San Diego personal training clients. No matter what their fitness level is or their goals, she helps them discover true balance within their own program.

I trained with Andrea for six months. Shortly after we started our sessions together, I found out I was pregnant. My initial goal was to lose weight but Andrea changed our game plan accordingly. I am so happy to have trained with her through some of the tougher months of pregnancy. She was so knowledgeable about what I was capable of doing. Every session was different and challenging, and I always left energized. Despite my expanding body, I feel strong and healthy. She is a full-service trainer and always has great advice. Sadly, I am moving so I won’t get to train with her post-pregnancy. – Rekha M.

Since the early 1990′s canola oil has been touted as a healthy oil option for high temperature cooking. It has been revered for it’s low fat, low calorie capabilities, and its high source of omega-3s compared to its saturated fat counterparts like butter, lard, and coconut oil. Extracted from the rape seed this oil, has become the new substitute for cooking with corn or soybean oils. After much research, scientists are finding dangerous side effects resulting from consumption of this oil. For example, Canadian researchers found that piglets fed milk replacement containing canola oil showed signs of vitamin E deficiency, even though the milk replacement contained adequate amounts of vitamin E. Piglets fed soybean oil-based milk replacement, fortified with the same amount of vitamin E, did not show an increased requirement for vitamin E.

Vitamin E protects cell membranes against free radical damage and is vital to a healthy cardiovascular system. This same group also discovered that piglets fed canola oil suffered from a decrease in platelet count and an increase in platelet size. So bleeding time was longer in piglets fed both canola oil. Furthermore, it seems to also retard growth, which is why the FDA does not allow the use of canola oil in infant formula.

If that’s not enough to scare you, lets review the processing of canola oils in factories. Canola oil goes through the process of caustic refining, bleaching and degumming – all of which involve very high temperatures(responsible for destroying the integrity of the molecules) or chemicals of questionable safety. And because canola oil is high in omega-3 fatty acids, which easily become rancid and foul-smelling when subjected to oxygen and high temperatures through this process, it then must be deodorized. This deodorization process removes a large portion of the omega-3 fatty acids by turning them into trans fatty acids. So in essence what this oil is praised for doesn’t actually exist.

In fact, the University of Florida at Gainesville found trans fatty acid levels as high as 4.6 per cent in commercial liquid oil. The average consumer is naive to the presence of trans fatty acids in canola oil because they are not listed on the label.

Canola oil has been praised and compared to having health benefits of olive oil another monounsaturated fat praised for its omega-3 possessing qualities. However, recent studies are starting to discover that there is a association between higher monounsaturated fat consumption and an increased risk of breast cancer.

Even the dogma that monounsaturated fatty acids are good for the heart is at risk. According to a 1998 report, mice fed a diet containing monounsaturated fats were more likely to develop atherosclerosis than mice fed a diet containing saturated fat. In fact, the mice fed monounsaturated fats were even more prone to heart disease than those fed polyunsaturated fatty acids.

In summary, when it comes to cooking, the best options for high temperature cooking are saturated fats such as coconut oil, lard or butter, for lower temperature cooking olive oil is fine every once in awhile. Keep away from canola oil, as it is very evident that its so-called health benefits are hardly factual. You will find that many times what is praised in the media as being a healthy choice most often times is backed up by financial stacks in agriculture bottom lines.

Andrea King is a La Jolla personal trainer and also offers San Diego nutrition coaching programs. She takes a holistic appraoch to her coaching and looks to reveal the truth behind misconceptions in main stream media.

Welcome to 2012!

As a nutrition and lifestyle coach, plus San Diego fitness trainer, I understand the importance of setting goals. Statistically, 90% of health related goals are never accomplished. Why do you suppose that is? There are a few factors that can contribute. Read below to find out what they are, and how you can move past these obstacles into a brand new, healthier you in the year 2012!

1) Setting unrealistic, lofty goals. It’s great to dream big, but sometimes when we create goals that are big, or too far out then we often feel like we can never reach them. It is better to set mini goals throughout the year, that build up and contribute to the bigger goal. For example, say you decide this year you want to complete a marathon, but presently you can’t run more than a mile without feeling like you might pass out. Instead of training for a marathon in a couple months, work on building up to that point. Try mapping out the year in which you will train and then participate in a 5k, then 10k, then ½ marathon and then a full marathon. By setting smaller goals, and accomplishing them you till be ore likely to stick to the big long-term goal. Sam example can be used for weight loss. Instead of saying I am gonna lose 20 lbs. in 8 weeks, think I will work on exercising 4 times per week and making healthier food choices and aim to lose 5 lbs. this month. Taking baby steps will get you to your goal a lot faster, I promise.

2) When you fall off the horse, jump back on. One of the biggest downfalls of our egos, is we expect perfection. If we fail to follow the guidelines, rules, and deadlines for set for ourselves we quit too easily. We are not perfect, sometimes we are gonna miss a workout, or eat too much chocolate cake. The important factor, is to remind ourselves that it is okay, and that tomorrow will be a better day. Changes don’t happen over night and we can’t beat ourselves up about it, but we can jump back in the saddle a work towards better health.

3) Make yourself accountable. This piggy backs off the previous tip. As a San Diego fitness trainer, I can give my clients the tools, knowledge, instructions, and help with goal setting, but they are ultimately responsible for making it happen. You have to want it bad enough inside you to motivate yourself to achieve that goal. It’s time to hold yourself accountable for your own actions. If you want to make a change within yourself, you are the only one that’s gonna make that happen, no one else can do it for you.

4) Tell someone your goals, you are much more likely to stick to them. It is our competitive nature that drives and motivates us towards goals. So tell friends, co-workers, your spouse, anyone, your intentions for 2012. Feel free to post your resolution on my facebook page, that way even strangers are now aware of your resolutions. My resolution this year is to follow a gluten free diet, what’s yours?

Andrea King, nutritionist in San Diego, offers San Diego personal training programs that deliver results to participants. If you are looking to achieve your fitness goals this year feel free to contact her at 858-877-0787, to get started today.

As a La Jolla personal trainer I have heard it all. Everyone is looking for that remedy to losing weight and quickly. After years of working in the field, and doing years of countless research and experimenting I have come across a break through solution to quick and effective fat loss. Before my big reveal, let me add that I plan to market and package my solution to the world very soon. It will be available for a nominal fee, require no assembly, and can be accomplished anywhere and anytime.

I am gonna call it “eat right, get up and move.” That’s right, get moving, stop filling your body with garbage and do what nature intended us to. It’s just that basic. No flashy diet plan, no counting calories, no fat loss pill, or exercise gadget. Just eat whole foods, and get moving.

The next time I hear someone complain about having to exercise a few times a week or eat a vegetable I am gonna scream. It’s not that hard folks. You gotta step up to the plate and take some responsibility for your actions. You are ultimately the one whom is gonna make yourself go for a run, or skip eating that slice of chocolate cake. No one else is gonna do it for you. We gotta stop believing that there is some quick fix, magic solution to weight loss. People keep making excuses, and keep waiting for that path of least resistance to come. Well, I have got some bad news for you, that isn’t going to happen. Change feels uncomfortable and if you haven’t exercised in awhile it isn’t going to be the most pleasurable experience. But I guarantee if you continue to move and eat right you will lose weight and it will get easier.

I’m so tired of excuses. I can see why other coaches and trainers get “burnt out”; they are surrounded by “Negative Nancy” and “Grumpy Gus” all day. There is far too much negativity that plagues our thoughts. Knowing that your thoughts become your words, your words become your actions, and your actions become your habits, you too can make exercise a habit. People need an awakening that turns an “oh, that would be nice” event into a “that must and will happen” event. It’s the “ah-ha” moment in time when you stop thinking and start doing. It’s when you stop sitting, and eating, and drinking…and start making a difference in your life.

Excuses are the nails that build a house of failure. Being a La Jolla personal trainer for years and training all types of clients with very different back grounds the one consistency is that everyone is busy. I haven’t met one person that said they have too much time on their hands. As far as I am concerned that excuse is not valid. We all have a huge laundry list of tasks to accomplish in a day, and we aren’t going to get through it all, but we can get through most of it. However, we can make sure to hit the important ones first, it’s called prioritizing.

Ask yourself this, can you really not carve out 30 minutes into your day a few times a week? How about 3 or 4 hours out of the 168 that are available in a week? I’m here to say that you can do it, if you want to. You need to make your health a priority in your life, it’s just that simple. Because at the end of the day, after everything is said and done you only have yourself, and so you better treat it right by exercising and eating well.  Try turning off the PlayStation, computer, or TV and going for a walk for 30 minutes. There will be a re-run of the latest “The Real Housewives of Beverly Hills” on later if it’s that important to you.

I tell my San Diego personal training clients there are four main factors in achieving their fitness-related goals:

1. Strength Training – 2-4 times per week (depending on goals)
2. Cardiovascular Training – Run, bike, hike, sprint, swim, etc. multiple times per week
3. Healthy Nutritional Habits – You can’t out-train a bad diet!!!
4. Positive Mindset – You must get your mind right. If you train the mind, the body will follow. We need to eliminate the excuses and the negativity.

Now that I have said all of this, I will admit I have those days where I don’t feel like exercising, and there are other things I would rather do. However, I know that once I start moving that I will feel a 100% better after my workout, without fail. So we need to get rid of those self critical, negative thoughts and just push ourselves to do what is best for our health and ultimately our lives.

And if you still are struggling to make fitness a priority, then come see me. I will help coach you into making it a seamless part of your everyday routine.

I was training one of my San Diego personal training clients the other day, correcting her on her form and technique with an exercise when she made a very smart and observational statement. She simply said, even when I think I am doing the exercise perfectly, there are small corrections that you make that makes a world of difference with how it feels. She followed that statement with simply, “that’s why I work with you.” That’s just it folks. If you are someone who works out all the time, or rarely does you can benefit from working with a La Jolla personal trainer. We are trained to understand how the body goes through movements, how postural problems, injuries, chronic pains, etc. can impact what exercises we take you through. Not only that, but we educate you on proper form, program design and manipulation, plus nutrition, and cardio exercise. In addition, to being your coach and mentor, but we also become your teacher.

Even if you only workout with a trainer for a few months the vast knowledge, motivation, inspiration, and results will be well worth the money you put into it. Think about the money you spend on detailing your car, going out to nice dinners, clothing and purses, your hair’s highlights and acrylic nails. Instead put that towards something that will better your health, wellness, self-confidence, and motivation. As we creep into the last months before the end of the year and we start heading into the period in which over-eating and indulgences occur, nip it in the butt this year. Take charge of your health and wellness and make a commitment to yourself to meet with a trainer and learn how to really exercise to meet your goals. Because your Shape magazines and your co-worker do not know what is the best and most effective way to work out. I DO!

When working with me you will learn proper form, what muscles are being worked, why we are training the way we are, what cardio you should be doing on your own and how often, in addition to what you should be eating. You will have everything designed for you, all you have to do is follow the plan. And like magic you become stronger, healthier, sculpted and , and leaner.

Call  858-877-0787 today to get started with me, Andrea King, local La Jolla personal trainer and holistic lifestyle coach. I will get you well on your way to a healthier lifestyle! Otherwise you may get laughed at like this guy on this link below…

This is Not How You Do A Row…

One of my favorite commercials is the Kaiser Permanente message about motivation. It jokingly approaches the concept of losing your motivation and how to find it when it comes to your exercise program. And the 3 key points it makes is: 1) find what you enjoy doing that is physically active, 2) find a partner (a ping to your pong), 3) remind yourself of why it is that you exercise, what are the benefits you get from it. We all lose motivation sometimes, but that’s no reason to quit all together. Taking a few days to a week off here and there isn’t a terrible thing, and actually it helps your body recover and rebuild. Every 3 months or so it’s good to take this mental and physical break. However, what you don’t want to do is loose your motivation all together and not come back to the gym the following week.

Now, if you are one of those people that just has a hard time getting motivated and staying that way for months at a time then here are some ways to prevent the problem of lacking motivation.

1) Lofty Goals. You have decided you want to fit back into your skinny jeans, you know, the ones you used to wear in college. Problem is you currently fit four pant sizes larger. So you start going to the gym 4 days a week, take the stairs at work, skip the happy hour outings, and your late night snacks. Two weeks go by, and you haven’t lost an inch in your waist. You get frustrated and discouraged, and slowly you start to go back to your old bad habits. Sound familiar? Although it is great to have long term goals to work towards it is even more MOTIVATING to have shorter term goals that you can realistically attain. Such as making it to the gym 5 days a week. eating breakfast every morning, walking 30 minutes every day, etc. Progress will come as long as you focus on the positive changes, like more energy, better sleep at night, and more confidence.

2) Starting Out Too Strong. After a weekend of indulgences you decide it’s time to get yourself on track and your butt in gear. So you buy the latest TV infomercial body makeover program, and hit the treadmill every day. Count your calories religiously, and don’t allow anything to get in the way. But before you know it, you are starting to fizzle out. Maybe you get sick, or worse injure yourself. The following week your new DVD workout program is listed for sale on craigslist. Solution, start off slow. Take baby steps, and create attainable goals for you to work towards every week. And over time continue to add, and challenge yourself more. Understand that Rome wasn’t built in a day, and so you shouldn’t rush things too quickly.

3) The Quick Fix. It’s late at night and you are watching those infomercials again. The new diet pill that just melts away fat, the full body workout that just incinerates calories. Transform your body in a matter of weeks from fat to flab. Come on, we all know that weight loss doesn’t happen over night, just like weight gain doesn’t either. Weight loss takes time and patience and most of all commitment. Unfortunately, if you aren’t able to attain those as seen on TV results as quickly as you would like to, your motivation will leave just as quickly. If you want something that works, stick with what we all KNOW works, which is simply eat whole foods and get moving. Keep your portions small, eat frequently, lift weights, and sweat it out through cardio. Stick with that plan and you will get there soon enough.

4) Keeping it on the DL. You are already self-conscious about your weight and your ability to stick to a program. You think that keeping your weight loss efforts a secret from your family and friends will protect you from being judged if you fail to keep on track, and worse fail to reach your goals. However, keeping those close to you in the dark about your efforts can actually harm your success and in fact make it easier for you to loose motivation. So…tell those close to you about your goals and what you are doing to attain them. They will hold you accountable and help praise you in your successes.

5) Weighing in day and night. The scale is a helpful tool to measure weight loss success. But it isn’t the end all, be all. Our weight fluctuates with a few pounds any given day. So checking in once a week or every other week and seeing a gradual change in the weight range is the best thing you can do for your motivation. There are so many factors that can play a part in weight changes, that it is difficult to really use that as the only tool. Instead look for changes in your reflection, or the way your clothes fit.

Finally, if you still find that motivation doesn’t stick with you, but you really want to loose weight, look into hiring a professional. Hey, it’s okay to not feel motivated to work out hard. Many people have a hard time sticking to a program and that’s why they hire a personal trainer. Someone to hold them accountable, and more importantly motivate them to push harder and stick to their program.

Are you looking for a San Diego weight loss program that will motivate you? Andrea King certified La Jolla personal trainer offers effective personal training programs to inspire her clients to attain a healthy lifestyle and keep it for life.

I specialize in working with busy individuals. Most of my San Diego personal training clients are entrepreneurs, high ranking executives, professional working moms, all very busy individuals. And all of them come to me with the same problem; I don’t have time to exercise. They let everything else in their life take precedence over exercise and eating right that before they know it they have gained weight, feel lethargic, and have trouble sleeping at night. They wake up one morning and realize that they put their health on the back burner and let relationships, work, and other obligations out weight their dedication to their health.

It is my goal within my San Diego weight loss programs to help my clients learn how to make time for exercise. Because let’s face it, at the end of the day, all you have is your health, and everything that you stress over and put as a high priority really doesn’t matter if you are in poor health. I understand you’re busy; however, I promise that no matter how busy you are, someone even busier than you are is working out right now. If you look closer, you’ll discover that you do have the time to work out—and you deserve to do that for yourself. So without further ado here is a list I compiled of ways to make time for exercise.

1) Wake up Earlier. Sleep is important, and I am not asking you to jeopardize that. But could you make it so you go to bed 30 minutes earlier the night before? That way you still get the quality zzzzs you need but still have time to workout before your day starts. This way you check it off first thing and won’t have the possibility of work, family, or social occasions coming up and keeping you from your best intentions to workout in the evening.

2) Cut down on your daily media time. Over the course of the next few days, observe how much time you spend checking emails, surfing the net, playing on Facebook, playing words with friends on your blackberry, or watching TV. I am sure you could condense some of that time and put it towards exercising for 15-20 minutes, because every bit counts.

3) Actively Watch TV. We all watch TV. But why not take the time during your favorite shows to stretch, do some core exercises, push ups, or jumping jacks. No reason you can’t plug in a little exercise while watching Modern Family.

4) Try an active commute. If you live close enough to work, consider biking to work a few times a week. You would be surprised how many extra calories you burn a day, plus you will be helping the environment!

5) Make it part of your daily routine. Brushing our teeth every morning takes time, but we do it, because we know it is important for our teeth’s health and has become part of our daily routine. In fact, it has become so routine that we don’t even think about it. Include some type of exercise as a daily routine, like taking the dog on a walk, doing 15 minutes of yoga, etc. Once you make it a habit you will always make time for it.

6) Mix socializing with activity. How many times do you go out to the movies, sporting, events, or restaurants with friends and families as a way of spending time together and socializing? What if you changed those activities into something that will get your heart pumping? What if you went for a hike instead, or played some tag football, or tried something new like paddle boarding or wall climbing?

7) Find an activity you love. Think of your favorite pastime or hobby. Do you ever struggle to make time for those activities? It’s easier to put off and skip out on things we don’t enjoy doing. So find some physical activity that you do enjoy, so that it will be easier for you to put the time aside.

Every Minute Counts. I had a San Diego personal training client of mine who kept a kettlebell in her kitchen. And every time she walked by it she had to do a swing. Imagine how much that added up to over a course of a week. I had another client who would run 3 sets of stairs after every hour of work at the computer. It didn’t take much time out of their schedule but added up to a substantial amount of exercise through the course of weeks, and months. Just remember you don’t have to make time for an hour worth of exercise all at once.

9) Schedule it as an appointment. This is a big one. You wouldn’t dare miss a work meeting or a dentist appointment would you? Treat your exercise appointment with the same respect. Do not schedule anything else during that time.  If you need to be held accountable consider finding a workout buddy or hiring a personal trainer. My clients know that if they miss an appointment with me, they miss a session. So it’s in their best interest to make it. The only excuse they can use is they are sick, everything else doesn’t count.

10) Say no. If you’ve gone through this entire list of tips and don’t think a single one will work in your life, then it’s time to look at your priorities and responsibilities. Do you really have to bake cookies for that fundraiser? Babysit for your sister? Take on that extra project at work? Attend that wedding shower of your second cousin? Remember that there’s nothing wrong in saying no. Yes, we all have obligations to others, but don’t forget about the obligation you have to take care of your body and your health!

San Diego fitness trainerand holistic coach, Andrea King, specializes in working with busy individuals, and helps teach her clients how to make time for exercise and healthy eating. If you struggle with making time for exercise and nutritious eating in your life give her a call at 858-877-0787.

As a holistic certified San Diego fitness trainer I have a firm believe that not all bodies are created equal. As with the outside of our bodies differing slightly from one person to the next so does the inside of our bodies. As such, we cannot all thrive of the same type of diet.

A very brilliant man by the name of Weston Price conducted research back in the 1930′s looking at the health of primitive people. In particular he studied the Eskimos who consume a diet high in fat and protein with very little veggies, fruits, and grains. What he discovered is that when these Eskimos adapted the standard diet of the American diet 60% carbohydrates, 15% fat, and 25% protein their health declined significantly. He also discovered similar trends with other tribes from various climates and cultures around the globe. This is because our bodies thrive off of different proportions of fats, carbohydrates, and proteins. When we follow what works for our unique body we feel full of energy, satisfied, and happy. When we don’t various problems can occur: anxiety, lethargy, frequent hunger, abdominal discomfort, bloating, etc.

I was exposed to the Metabolic Typing diet only a little over a year ago, and seen not only how it has improved my quality of life but also my clients who are able to stick to it. A perfect example of this and why I chose to write about this topic today is because I ate for dinner something I have not had in over a year now, pasta. Now being a protein type, I know that in order for me to feel satisfied and well after a meal I need to make sure that meal is predominately made up of protein, some fat, and then some veggies/fruit. Now when I ordered dinner I was under the impression that it was a chicken stew with veggies. However, when it arrived it was mostly pasta with some chicken and veggies. I had it delivered to my home so I had no choice but to eat it. And how I paid. I only ate a 1/3 of the plate but within 30 minutes I felt the sugar rush come on. I felt like I had just drank an energy drink or something and I was literally bouncing off the walls that I decied to take a walk to try to burn it off. Then 1.5 hours later I start to feel extreme stomach discomfort. And finally 2.5 hours later I crash and burn and I am ready for bed.

However, when I eat the right blend of carbs, protein, and fat, I feel energized, satiated up to fours, and experience mental clarity and stamina. When I eat the right way, I don’t fuss over calories, I just eat healthy choices with the right make up of macronutritients. Same holds true for my clients on my San Diego weight loss programs, when they follow their metabolic type. They feel satisfied, energized, and most importantly they lose weight! Have you tried a diet that your friend had success with only to either not see a change, or if you do, an increase in weight? That’s because one diet may work better for one person than another. And the only way to really figure that out is to experiement and notice how your body feels after meals.

I work with my clients on this in conjunction with their training program with me. Because if you aren’t fueling your body with the right make up of food, it doesn’t really matter how hard you exercise, your progress will not be that fast. If you are interested in learning more about metabolic typing feel free to send me an email. I would be happy to answer any questions that you may have.

Andrea King has been bringing her clients of San Diego weight loss programs success for several years now. If you would like to learn more about how metabolic typing and her San Diego personal training programs can help you please contact her at 858-877-0787.

“Andrea has been a friend and colleague of mine for about seven years now, but it is just recently that I enlisted her services in the field of personal training. As one who has spent countless hours in the gym and knows the genuine importance of someone on your team, cheering you on every step of the way, I can wholeheartedly recommend Andrea as the ideal person to fulfill this role. Her extensive knowledge of diet, exercise, and mental stamina, combined with a nurturing personality and passion for fitness make me excited about improving myself and showing the world my full potential. Thank you Andrea!” -Matthew Joy

“Andrea is a true pro!! She knows how hard to push you to get the maximum results, through multiple methods! It doesn’t matter what area I want to work on (cardio included), she knows how to impact that particular muscle group. And what I like about her the most is that she’s very personable, but can drive you hard to reach your goals. I would recommend her to anyone!” -Al Rex

For many of us sugar is almost like crack, we think about it late at night, we wonder when we are gonna get to enjoy it next, and let’s face it some of us are cranky without it. Sounds a bit unhealthy does it? You don’t feel that way towards broccoli do you? That’s because sugar can be addictive. And unfortunately it can be your enemy when it comes to your weight loss goals, and your ability to maintain stable energy levels throughout the day. Excess sugar can cause diabetes, heart disease, obesity, cancer and many other complications.

Unfortunately, in today’s food supply it’s hard to avoid over consumption with all of the places it hides; sweets obviously, but think about cereals, granola bars, terriyaki sauce, instant oatmeal even yogurt. Items you may think are health are also just gimmicks! The average American in 2010 consumed 132 lbs of sugar that year, compared to 4 lbs. in 1700, and you wonder why our health is in such shambles.

The American Heart Association recommends that we limit our daily sugar consumption to 7% or less of our daily calorie intake—that’s about 6 teaspoons (100 calories) for women and 9 teaspoons (150 calories) for men.  Just one 12-ounce can of regular soda contains 8-10 teaspoons of sugar and 130-150 calories. One glazed donut contains 6 teaspoons, and a half cup ice cream contains 4 teaspoons of added sugar!

When a client starts my San Diego weight loss program, one of the first areas we focus on is cutting back there sugar intake and weening them off of this bad habit. Because sugar does trigger the release of serotonin in the brain, it causes a sort of euphoric feeling before giving you that crash, and headache later on. Over time, frequent indulgences of sweets build a tolerance to it’s effects and actually need to consume more in order to get that high. And in fact, they actually crave it. Fortunately, this tolerance can be reversed within a few weeks and you can rid yourself of the addiction and actually develop low intolerance for it, which will actually curb you from ingesting the garbage.

The first step:

1) Go through your pantry and throw out all the obvious sweet culprits: cookies, cake, ice cream, ho-hos, whatever. Then go through and read the ingredients list for all the other items you consume. If any of the following are listed within the first 5 ingredients throw it out and don’t buy it anymore:

Agave nectar
Agave syrup
Barley malt
Beet sugar
Brown rice syrup
Brown sugar
Buttered syrup
Cane sugar
Cane juice
Cane juice crystals
Carob syrup
Confectioner’s sugar
Corn syrup
High fructose corn syrup
Corn sugar
Corn sweetener
Corn syrup solids
Crystalized fructose
Date sugar
Dextran
Dextrose
Diatase
Diastatic malt
Evaporated cane juice
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
Grape juice concentrate
Honey
Invert sugar
Lactose
Malt

Even items that we think are healthy like granola bars, sports drinks, flavored yogurt and instant oatmeals actually harbor a lot of added sugar! And don’t think that aspartame, and splenda are better options. Stick to stevia. Keep in mind that fruits, veggies and non-flavored dairy products contain natural sugars that are okay for you.

2) So now that you have thrown out all the bad items, let’s go through and replace them with sugar-free counterparts. Replace those cereals with low to no-sugar whole grain cereals, and steel cut oats. To sweeten add fruit! Replace sweetened/flavored yogurt with Greek or plain and add nuts or berries. Replace your sugar protein bar or shake with Shakeology.  Instead of orange juice, eat whole oranges.

3) Now that you have rid your kitchen of temptations, now you will have an easier time sticking to the plan. When you find a sugar craving come on try eating a piece of gum, a handful of nuts, drinking some water, or even going for a short walk.  The first week is the toughest but stick with it! After a couple sugar-free weeks, your sugar threshold will start to decrease and you will find that you no longer crave sugar or sweets as you once did. As with any lifestyle change, the first couple of weeks are the hardest. Eventually, it will become habit to reach for a piece of fruit instead of candy.

4) Once you have successfully gone through 3-4 weeks without sugar, it is okay to allow it back in with moderation. An indulgence every once in awhile is okay but don’t make a habit of it. I tell my clients they can have one dessert a week. Then it becomes an indulgence that they enjoy that much more, but they also won’t go back into their old ways. You may actually notice that sweets you used to consume now give you tummy aches or even headaches. There is good reason for that! Listen to your body!

Andrea King helps her San Diego personal training clients achieve great results through incorporating both sound nutrition and exercise programs. Working as a San Diego fitness trainer, Andrea motivates her clients to become healthy through effective lifestyle changes.

Being a female San Diego fitness trainer I work with a lot of female clients. I would say females make up about 80% of my client base. That being said, women have the hardest time losing weight, and getting fit on their own. Most often times it relates back to the woman’s basic instinct to put everything before herself, including family, significant others, career, friends, etc. Women have a hard time putting aside time for themselves to exercise, cook healthy meals, and grocery shop. So many times as females we are eager to please and cater to others demands that often times we let others dictate what we eat, when we eat, when we relax, and when we/if we get to exercise. It’s just as important to put your foot down, stand up for your needs, ask for support, and start making positive changes in your life. Here are some simple tricks I ask of my female clients when they begin to start working with me. Some you may have heard of before, and others maybe not, but they are all crucial to taking the first step to a healthier lifestyle for yourself!

1. Take time for yourself. This is what I like to call ‘Me Time”. Everyone needs a little break in which they spend time with just themselves doing whatever makes them happy.

2. Spend time and money on your health and de-stressing. Massages, chiropractic visits, doctor appointments, exercise classes, working with a personal trainer.

3. Always Eat Breakfast! 60% of those whom skip breakfast are overweight. And good reason cause it slows down your metabolism and causes you to overeat later in the day. Read my post Why Breakfast is The Most Important Meal

4. Avoid Processed Pre-Made Foods. High in calories, salt, fat, sugar. They hold little nutritional value and may harbor chemicals and preservatives that are very harmful to the body. Avoid aspartame, high fructose corn syrup, and hydrogenated oils. Read more Processed Foods and Your Health

5. Eat Out Only Once Per Week. Not only will you be saving money but you will be able to monitor your calorie consumption.

6. Limit Alcohol Consumption. Break the habit of having a glass every night after work. Limit to only 1-2 per week for special occasions. Read Alcohol is Just Empty Calories

7. Drink 1/2 Your Body Weight in Oz. of Water. It’ll help you decrease on the consumption of caloric beverages, help you feel energized, and prevent dehydration.

8. Participate in Physical Activity 3-4 times per week. Many women train with me 3 times a week for the accountability and best results.

9. Get 6-8 hours of sleep and go to bed by 10pm. This will allow your body to recover and rebuild most effectively.

I hope this tips have helped clear up questions and hopefully have inspired you to put your foot down and start putting yourself and your health first!

Andrea King is a female San Diego personal trainer working with her clients to help them achieve a healthy balance in their lives. Her effective San Diego weight loss programs have helped countless others achieve weight loss and significant improvements in their health.