For most of us, the holidays are a time of mixed emotions. You’re excited and anxious to spend time with family, and you’re dreading the extra weight that you know you’re bound to gain. Are these holiday pounds inevitable?

Lean in close to catch these seven secret ways to help you fend off extra weight through the holidays. And once you’re done, don’t keep it a secret. Go tell somebody!

Holiday Secret #1: Listen to Your Body

It may not speak quickly enough all the time, but you know your body is constantly telling you things. Sometimes it tells you to stop a certain activity before you get hurt. During the holiday season, it tells you to put the brakes on your eating before you go beyond the point of no return. When your body tells you it’s full, listen up! A single bite after you’re full will lead to extra calories and eventually, extra pounds.

Holiday Secret #2: Confine the Holidays

For some, holidays become weeks and even months of poor eating. Be careful to avoid this pitfall by digging into your holiday foods only on the actual holiday. Treat the other days like normal days—even if you’re off of work. And when the holiday is over, let someone else take the leftovers home and go to your own house without any pudding or gravy in tow.

Holiday Secret #3: Eat First, Party Second

You read right—it’s good to eat before heading out the door. Have a healthy, well-rounded meal at home with fruits, vegetables, and your protein source of choice. And drink a tall glass of water. Why? So when you get to that holiday party that is overflowing with cookies, cakes, candies, and calories, you’re not hungry for it. Your stomach is full of healthy goodness and has no room for the fattening stuff.

Holiday Secret #4: Plan Your Escape

Getting away from food isn’t easy. If you expect to be able to walk away from delicious thigh- and gut-growing foods without any forethought, think again. Before walking into a potentially fattening situation, plan out what you’re going to eat and take your own dish to share if necessary. Any time there is a particularly difficult eating situation, make plans an hour or so after the dangerous-to-your-diet event begins and excuse yourself.

Holiday Secret #5: Exercise Everywhere

One of the best excuses to gain weight is that you have to travel to visit family and don’t have access to your personal trainer. Well, guess what? Just because your trainer isn’t staying in the hotel with you doesn’t mean you aren’t accountable! Scope out the area where you’ll be traveling and take advantage of whatever exercise opportunities are available. There may be a gym or pool at your hotel, a pay-as-you-go gym, or a nice park nearby where you can walk or run with or without family members.

Holiday Secret #6: Pay Attention to People

Holidays are about family and friends…right? Then stop focusing on food! When you go to a party, there is no need to hang out by the food table when there are people all around you! Ignore the grub and go for the meaningful stuff that you’ll remember and cherish. Besides, it’s much easier to talk without munching and you even listen better when you’re not stuck thinking about how good the next bite is going to be.

Holiday Secret #7: Drink Instead

No, this isn’t a license to drink as much alcohol as you can find. Doing that will add lots of useless calories to your waistline. Instead, do your best to make friends with a glass of water everywhere you go. As you mingle with your water glass, you’ll find it challenging to grab more than a couple of finger foods here and there, and the fact that it is water will help you remember to watch what else goes in your mouth!

Wouldn’t you love to make 2019 the year that you transform your body?

Wouldn’t it feel great to look forward to bathing suit season? To be given a clean bill of health from your doctor? And to be showered with compliments by family, friends and that special someone?

It’s all more possible than you think.

But you’ll need to take massive action.

Our programs are designed to quickly and efficiently get you into the best shape of your life.

Call or email now to schedule your first body transforming workout.

Go on, do it now and secure your spot before the New Year’s rush. 

(619) 997-4851

cali4fitness1@gmail.com

 

 

Benefit #2:

As much as we love exercise (and you know we do!) exercise alone will not get you a toned stomach.

Your diet is a huge part of the equation.

Someone could workout all day long, but then eat in a way that promotes major fat storage, and they wouldn’t have a toned, beach-ready tummy.

While your diet is probably not terrible, the 5 secrets below will help you improve it even more. And a cleaner diet means flatter and more attractive abs.

Diet Secret #1: Don’t eat late
This is the most simple and effective way to flatten your abs. Instead of eating less food late at night, simply don’t eat late at all. Try these tips…

  • Brush your teeth right after dinner. Once your teeth are clean, you’ve put an end to your consumption for the day.
  • Change things up. If your evening routine revolves around food then find a new routine.
  • Let the habit form. The first few weeks will be tough, but soon your new no-food-late routine will feel normal.

Diet Secret #2 Drink more water
Drinking lots of water is another extremely simple way to promote fat loss. Chronic dehydration triggers false hunger signals that causes you to eat extra, empty calories. Try these tips…

  • Drink a big glass of water before each meal. This will make you less likely to overeat.
  • Replace sugar-filled sodas, coffee drinks and juices with water. This tip alone can make a huge difference in the shape of your body.
  • Carry water with you throughout the day.

Diet Secret #3: Load up on fiber
Most of us do not get enough fiber in our diet. This is a problem since fiber is essential when it comes to getting lean. Fiber-filled foods are low in calories and are filling, so you’ll be eating less and getting lean. Try these tips…

  • Turn salads into meals. Add a serving of lean protein to a large pile of greens for a guiltless meal.
    *Try the recipe for Sweet & Smokey Chicken below and serve it on a bed of greens.
  • Include vegetables in every meal. The benefits to eating more veggies are too many to list, so just know that your body will become healthier and leaner with each fibrous bite.
  • Fruits are a tasty source of fiber. Eat fresh, seasonal fruits every day.

Diet Secret #4: Eat fewer carbs
Now we didn’t say to cut out all carbs, but rather to eat fewer carbs. These diet secrets are meant as lifestyle changes for you to stick with long term. Eating fewer carbs is a realistic and very effective way to flatten your tummy. Try these tips…

  • Choose whole grain bread and pasta instead of white. Whole grains are less likely to be stored as fat. That being said, limit the amount that you eat.
  • Eat half of the carbs. Make your sandwich open-faced and cut down the size of your pasta serving.
  • Avoid carb-filled snacks. Instead of crackers or chips, have a hard boiled egg, a protein shake, fresh fruit or veggies.

Diet Secret #5: Only wholesome sweets
Refined sugar-filled sweets will quickly add up around your waistline. Learn to enjoy natural sweets. Try these tips…

  • Fruit is natural candy. When you stop eating refined sugar you’ll find fresh fruit to be more sweet and delicious than ever.
  • Do not eat foods that contain white sugar or high fructose corn syrup. These items are the worst for your abs.
  • Try wholesome sweeteners, like pure maple syrup, raw honey or dates in your cooking instead of white sugar. Get white sugar out of your kitchen.

Take these diet secrets and run with them. These tips, along with a challenging and consistent exercise program, are the formula for a toned, lean body.

We’re here to help you meet your fitness and weight loss goals, so guarantee your results by teaming up with Cali 4 Fitness.

You deserve that fit and attractive body – We can help you get it.

Call or email today to get started.
📞(619) 997-4851
📧 tatopersonaltrainer@gmail.com


SWEET & SMOKEY CHICKEN

This chicken has awesome flavor and is quick to make on a weeknight. Serve with a leafy green salad and a side of asparagus or broccoli for the perfect flat abs meal.

Makes: 4 Servings

Here’s what you need…

4 bone-in, skin-on, organic chicken thighs
1 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon ground cumin
1 Tablespoon olive oil
1/4 teaspoon allspice
1/2 teaspoon onion powder
1 packet Stevia
dash of salt and pepper

Preheat oven to 425 degrees F.
Rinse the chicken and pat dry. Place in a large ziplock bag.
In a small bowl combine the remaining ingredients. Add to the ziplock bag and toss until the chicken is fully coated.
Place the coated chicken thighs on a broiling pan. Bake for 40 minutes.

Nutritional Analysis: One serving equals: 248 calories, 18g fat, 428mg sodium, 1g carbohydrate, 0g fiber, and 18g protein

The lunge is an easy and efficient lower-body exercise that can be performed simply using your own body weight or adapted in a number of variations. Considered one of the best leg exercises, the lunge is great for toning your lower body because it works pretty much every leg muscle as well as your glutes.

The best part about the lunge is its versatility. You can modify it to perform a variety of exercises. Not only will it spice up your workout, you’ll activate different muscle groups and prevent a fitness plateau.

First, let’s make sure you’ve got the proper form for the basic lunge and then we’ll kick it up a notch with four lunge variations.

#1: The Lunge

To perform a lunge keep your upper body straight, shoulders back and chest out while squeezing your abs to engage your core. Step forward several feet with your right foot, landing heel first. Bend your right and left leg down until both legs are bent at 90 degrees (never more) and your left knee is about an inch above the floor. Make sure your knee doesn’t extend further than your toes. Keep your body upright and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you’re standing straight again. Repeat lunging forward with your left foot.

Muscles worked: Front leg- hamstrings and glutes; Back leg- quadriceps

 

#2: BOSU Ball Lunges

For a harder alternative, perform a lunge on a BOSU ball by stepping forward onto the BOSU ball.

Make it a back lunge by standing on the BOSU ball and stepping back into a lunge alternating your legs. The BOSU ball is an added challenge because it makes it harder to balance on your legs.

Want to take it one step further? Hold free weights in each hand as you lunge.

 

 

#3: Back Lunge with Side Shoulders

Begin by placing the resistance band in your hands and stepping in the middle of the band with your left foot. Step back with your right foot, bending into the 90 degree angle while simultaneously raising your arms to shoulder-height.

Make sure to keep your abs tight, back upright, and your arms straight. Perform 10-20 back lunges with your right leg and then switch to the left.

This exercise can also be done with free weights instead of the resistance band.

 

 

#4: Lunge with Side Twist

Holding a kettle bell or weight, step forward with your left foot in a lung position, making sure that your knee doesn’t go over the line of your foot. From your torso, twist your upper body to the left while reaching across your left side with your arms out-stretched.

Be careful not to twist at the knee!

Step back to a standing position and repeat with the right foot in front. You’ll want to make sure that you’re twisting to the same side as whatever leg is in front.

 

 

#5: The Jump Lunge

If you’re looking to get your heart rate up, incorporate more cardio, and kick your workout into high gear, there’s nothing better than the jump lunge! Begin by performing the basic lunge. Engage your core and push off the bottom of both feet into a jump while switching your feet in midair and landing back in a basic lunge. Make sure you’ve mastered the basic lunge and keep your form in check as you jump it out.

This exercise works well with High-Intensity Interval Training (HIIT) workouts, such as Tabata; alternating between 20 seconds of max training and 10-second rest periods for a total of eight rounds.

So there you have it- five killer modifications for the lunge that will tone and tighten your legs, lift your booty, strengthen your core, and will result in healthy weight loss.

Tune in weekly to our Cali 4 Fitness blog for more fitness and nutrition tips.

(619) 997-4851

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

info@cali4fitness.com 

(619) 997-4851

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