Fitness & Wellness

Build Muscles The Natural Way

Build Muscles The Natural Way

If you’ve ever been to Body Sculptors in Louisville, KY, you know we have an entire program to build muscles with exercise and a healthy diet. You may read ads about pills that help you bulk up or lose weight, but many of these supplements are either unhealthy, such as steroids, or basically useless for weight loss or building muscles unless you have nutritional deficiencies. The right type of training and diet can help you reach your goal, whether it’s changing fat to muscle or bulking up.

No matter what your goal, building muscles takes an exercise program.

There are no shortcuts to building muscles. However, working out for hours won’t do the trick either. Focusing on the intensity and the quality of the workout and how well it matches your fitness level and goals is what’s important. Your workout, especially if it’s intense, shouldn’t go over an hour. HIIT—high intensity interval training—varies the speed of the workout and circuit training limits the rest between exercises. Both are good for building muscles. You should focus on building strength, which is easy to use as a goal and far easier to measure.

Getting the most out of each workout is important.

Compound exercises, ones that work several muscle groups and joints, give you the most bang for your exercise time. Strength training is at the core of building muscle tissue. You need to vary your workout to ensure you’re building all muscle groups and improving strength on all planes. Bodyweight exercises are the easiest to use at home, since they require no equipment. Kettlebells, resistance bands and/or weights are also good for muscle building and should be part of your program. Rest a day or two between workouts to ensure you give your muscles a chance to heal. Training three times a week is enough. The exercises cause microtears in the muscle and the healing process is what makes them bigger.

The real magic occurs when you include a healthy, muscle building diet.

No matter how hard you workout, you’ll never lose weight without a healthy diet. You may build muscles, but nobody will be able to see them since they’ll be covered by a layer of fat. Eat more frequently if you’re naturally thin and everyone should have a schedule of five to six meals. Eat one to three hours before you workout and within an hour after finishing. Before you workout, it can be something as simple as a peanut butter and jelly sandwich or a handful of trail mix. If you don’t have an hour before working out, a banana is perfect. Afterward, a small meal with protein and carbs will do, such as a whole grain turkey wrap.

  • You can alternate your workout working upper body one day and lower body the next if you want to get more exercise time in without over-exercising.
  • Increase the number of reps you do every three to four weeks and vary your workout to avoid plateauing.
  • Get adequate sleep at night. Not only do your muscles need that sleep to heal, you’ll also find your workout more productive when you’re well rested.
  • Make sure you hydrate frequently, especially if your workout is tough. Before you exercises, drink 16 ounces of water. As you exercise, keep a cup of water on hand and sip every 20 minutes or as you get thirsty. Follow up your exercise with another 16 ounces of water.

For more information, contact us today at Body Sculptors Personal Training


Why Adding Exercise Boosts Your Weight Loss

Why Adding Exercise Boosts Your Weight Loss

You can’t beat a healthy diet if you want to lose weight. In fact, no matter how much you exercise, you won’t shed a pound if you’re eating a lot of high calorie junk food. However, exercise boosts your weight loss. Weight loss isn’t magic. It’s all about math. If you eat 3500 fewer calories than you expend, you lose one pound. While exercise burns a lot of calories, you’d have to workout for over two hours to burn off a Big Mac meal. To work off the calories in a white chocolate crème Frappuccino from Starbucks, you’ll have to go at high intensity for 50 minutes. You can see that, while exercise helps, eating healthy is top priority.

When you exercise, you’ll give your metabolism a boost.

While diet is important, you really need exercise to help take off weight and keep it off. When you use diet alone, the weight you lose isn’t always just fat. You can lose lean muscle tissue, too. Exercise not only helps burn calories but also builds muscle tissue. The more muscle tissue you have, the higher your metabolism is. That’s because muscle tissue also requires more energy for maintenance than fat tissue does. It means you’ll be burning more calories 24/7 and have more energy to be more active and burn extra calories, too.

Stress can mean belly fat.

That’s right! The hormones of stress, cortisol in particular, are associated with abdominal fat. When you workout, you’re burning off the stress hormones that cause the fight or flight response. It does more than that. It helps you relax, boosts your overall mood and makes you feel good. It can eliminate the need for stress eating and comfort food. Comfort food often includes high calorie things like ice cream, while stress eating may include crunchy food like potato chips. You can see that eliminating those can be a huge benefit.

Why do you want to lose weight? You want to look thinner, of course.

Sometimes, the scales aren’t the ultimate answer when you’re measuring your success. Sometimes, it’s inches, rather than weight. Exercise builds muscle tissue. Muscle tissue weighs more per cubic inch than fat tissue does. A container holding a pound of fat would have to be bigger than one containing a pound of muscle tissue. It’s lie comparing a container to hold a pound of steel to a pound of feathers. When you exercise, even if you don’t lose one ounce, you’ll still be thinner as your body builds muscle tissue. That’s the ultimate goal, isn’t it?

  • What’s the best type of exercise? While aerobic exercise burns loads of calories, but those calories come from both fat and muscle tissue. Strength training also burns calories, while also building muscle tissue that boosts your metabolism.
  • The body has two hormones that control appetite, ghrelin—the hunger hormone and leptin—the one that makes you feel full. Exercise reduces the amount of ghrelin the body makes.
  • The longer you do your workout routine, the more efficient the body becomes and the fewer calories it burns. That’s why varying your workout regularly can help prevent plateauing.
  • Exercise increases your energy level, so you’ll be more active even when you’re not working out in the gym. That means you’ll burn more calories even when you’re not trying.

For more information, contact us today at Body Sculptors Personal Training

Focus On What You Can, Not What You Can't

Focus On What You Can, Not What You Can’t

I have people come into the gym and see other clients doing push-ups and lifting weights. They shake their heads and almost quit on the spot. That’s when I give them my standard advice, “Focus on what you can, not what you can’t.” Sure, maybe you can’t do a regular push-up, but you probably can do a modified one on bent knee. Maybe you can’t do a workout with a ten pound kettlebell, but you can do one with a five pound one.

That’s why a personal trainer is important.

Trainers first assess your overall fitness and learn any special needs, plus your goals. Only then does the trainer create a workout program designed specifically to push you to the limit of what you can do. Before too long, that workout will become easy, which means fitness level improved and another “can’t do” became a “can do.” The longer you workout, the more you’ll see improvement and those worries about not being able to workout as hard will disappear.

If you have physical limitations, there’s still a lot that you can do.

I work with people who are recovering from an illness or serious condition and even people with physical limitations, such as bad knees or back problems. For those people recovering, as long as the doctor gave the okay for an exercise program, I start them off slowly, until they build their strength. If you have physical limitations, I modify the workout so it doesn’t exacerbate the condition. In fact, many of the exercises actually help relieve painful conditions.

Maybe you can’t lose fifty pounds in a month, but you can lose eight to ten.

If you have a lot of weight to lose, don’t get discouraged. Break it down to smaller weight loss goals. Losing fifty pounds in a month isn’t possible to do in a healthy manner. Don’t give up because you have a long way to go. Instead, break it down and work on a goal that’s quicker to achieve. It helps boost your motivation, by giving you success more quickly.

  • The older you are, the slower you’ll see the changes. Men in their sixties won’t build muscle tissue as fast as those in their twenties. That doesn’t mean it’s impossible to get more muscular. It means it will take longer.
  • There was a man destined to die because his obesity caused so many problems. He could barely walk a few steps. Every day he took those few steps and soon they became a few more. It took a while, but today, he’s lost hundreds of pounds and is a marathon runner by simply focusing on what he could do.
  • If you can’t give up all the food you love to save calories, start by just giving up one of your favorites. Small changes add up to bigger changes down the road.
  • At Body Sculptors, we have programs that focus on you and what you can do. As you achieve them and get to the next level, we’ll change the program to match your new ability.

For more information, contact us today at Body Sculptors Personal Training

Is Your Diet As Important As Your Fitness

Is Your Diet As Important As Your Fitness

Can you be your healthiest if you have only a healthy diet, but no fitness program of regular exercise? The answer is no. The same is true if you workout regularly, but fill your body with junk food. You need both a healthy diet and a program of regular exercise to look and feel your best. There’s a saying that you can’t out-exercise a bad diet. That’s true whether you’re trying to lose weight or just get healthy. You need the proper nutrition and controlled caloric intake that a healthy diet provides.

Eating healthy means making smarter choices.

Eating healthy isn’t really dieting. Once you learn how to make smarter choices, there’s no calorie or carb counting. There’s no magical food and you can still eat your favorite foods, just not as frequently and with portion control in mind. No matter how hard you’re working out, if you stop at the pizza or burger shack afterward for a burger, fries or pizza and a beer or shake, you’ll still gain weight! You’d have to workout for hours to burn all the calories in that meal.

Eating healthy provides all the nutrients you need to build the body you want.

If you want to build muscle tissue faster, you won’t do it by eating candy bars. You need a good source of protein in your diet to help you do it. Everyone has different goals and while eating healthy has some basics, we help you choose the food you need for the nutrients to attain your goal, whether it’s shedding weight, putting on weight or building muscles and getting fit.

That doesn’t mean you don’t have to exercise.

Healthy eating is a top priority, but it won’t keep you in shape as you age and won’t give you all the benefits exercising regularly offers. Those include lowering the potential for serious conditions, such as high blood pressure, diabetes, heart disease and even osteoporosis. In fact, one study shows that exercising not only helps maintain bone density better than some medications for osteoporosis, but it also can help reverse some of the changes and make them stronger.

  • Living healthy also means getting adequate sleep. While you’ll sleep better when you workout, sticking with a sleep schedule is also important. Adequate sleep helps with weight control and lowers the risk of heart disease.
  • What you drink also counts toward a healthy diet. Soft drinks and sugary drinks provide empty calories and can even add to the risk of serious conditions. Even diet soda can cause visceral fat. It’s fat around the abdomen.
  • Make sure you stay hydrated and drink plenty of water. You need at least eight 8-ounce glasses each day. Sometime, dehydration makes you think you’re hungry when you’re really just thirsty.
  • If you’re choosing a healthier lifestyle, focus on all the benefits and how good you feel, not on what you have to give up. Body Sculptors can help you with a healthy menu of delicious food that will make you glad you chose healthy eating.

For more information, contact us today at Body Sculptors Personal Training

Commit To Get Fit Before You Feast

Commit To Get Fit Before You Feast

If you want to start your new year right, start now. Many of my newer clients in Louisville, KY, decided to commit to get fit before the big holiday meals. Not only does it help prevent weight gain, it actually makes them more aware of what foods they really enjoy. Rather than filling their plate with dressing and gravy, they might choose more lean turkey and vegetables, deciding the dressing and gravy wasn’t that important. That doesn’t mean that if you love dressing and gravy that you can’t have any if you commit. Just don’t make an entire meal of it and make sure to enjoy every minute of eating it.

Once you commit, you also commit to making smarter choices.

Healthy eating doesn’t mean you give up everything, but it does mean that you eat with some forethought. You make decisions based on taste, nutrition and calorie count. If you can get the same taste with more nutrition and fewer calories, all the better. For example, using Greek yogurt instead of sour cream on a baked potato will give you that.

Mindful eating and savoring each bite is important.

The phrase, “stuffing your face,” isn’t just an expression. It actually occurs and most frequently occurs during the holidays. Do you find yourself eating just because the food is there, even though you’ve eaten so much you’re actually uncomfortable. Maybe it’s time to do some mindful eating and the holidays provide the perfect opportunity. There are all types of food, so some of them will be your favorites and you can take the time to truly taste them and enjoy them. Eat slowly and enjoy the flavor in your mouth.

There’s nothing wrong with feasting occasionally.

If you’re working out regularly, you need a supply of healthy food to keep you going. Weight loss occurs when you eat fewer calories than you burn, but that doesn’t mean you need to starve. In fact, a super low calorie diet is actually counterproductive. It can lower your metabolism, making shedding pounds more difficult. Your body goes into starvation mode where it tries to save calories for important functions. You’ll also find that working out doesn’t go as well as it does when you have the energy to burn. Feasting occasionally can keep your metabolic fires burning and give you the energy you need.

You can feast and still eat healthy. Start your meal with more vegetables and choose ones that aren’t starchy, such as potatoes. A big salad before your meal can also help reduce your appetite.

Dessert is the hardest to pass on, but you don’t have to do that. Split a dessert with another family member or only eat half. Just taking a bite and savoring it can give you the pleasure without all the calories.

Learn portion control. You’ll be surprised at how portion control can help you keep your calorie count lower while you still get to enjoy all the food you love.

At Body Sculptors, we can help you with a nutritional plan that will teach you how to feast without consuming tons of calories. It’s all about making smarter choices.

Supplements Do You Need Them?

Supplements Do You Need Them?

There are a lot of reasons people take supplements . Older people that find it hard to eat all the food they require to get adequate nutrition, whether because of lack of appetite or because of poor absorption where more nutrients are required, may need to supplement their diet. Some people use supplements to help build muscle, while others mistakenly think that taking a supplement is all that’s necessary and they can continue eating a bad diet. Taking supplements can even cause health issues, especially if used recklessly.

Nothing can replace healthy eating.

One of the worst reasons people take supplements is that they think they can stay with their bad dietary habits and solve the problem with supplements. The truth is, it’s not only the worst reason for taking supplements, it doesn’t work. When you eat junk food, you’re consuming junk that man wasn’t meant to eat, like preservatives and other additives. Supplements also don’t contain the phytonutrients you find in food, such as anthocyanin that gives the color to red, purple and blue fruits and vegetables. Whole food provides nutrients that work together to make the body healthier.

You can get too much of a good thing.

Watch out for taking too much vitamin A, D and E. Those are fat soluble vitamins that can build up in your body if you take too much and cause serious conditions, such as liver damage. Even water soluble vitamins like vitamin C aren’t risk free. It can cause diarrhea, vomiting, heartburn, nausea, headache, cramps and even insomnia. Even though you need calcium for strong bones, too much calcium can actually weaken the bones.

Vitamin and mineral deficiencies are real.

Most people are aware that pregnant women and seniors often require more nutrients, but many other people may also require them. For instance, one study showed that vitamin D deficiency is rampant and it’s primarily due to the increased use of sunscreen. To prevent the problem, start a program of smart tanning and wear sunscreen the rest of the time. It’s especially important for pregnant women, women pat menopause and children, since vitamin D plays an important role in building and mineralizing stronger teeth and bones, it keeps you mentally more alert and boosts your immune system. It helps reduce abdominal fat, provide stronger hair and improves heart health.

  • Protein supplements or protein powder may help you lose weight and tone muscles, but it’s not a miracle supplement. It’s excellent added to a smoothie made of fresh fruits and vegetables. Taking too much isn’t good for your health.
  • Consider checking with your physician and get tests to see if you need supplements. Also, supplement can exacerbate some health issues and interfere with medication, which is another reason to discuss it with your health care professional.
  • Supplements from natural source are normally better than those made in a factory. Krill oil or fish oil, for instance, are both natural and provide a source of healthy Omega-3 fatty acids.
  • You can adjust your diet to increase your intake of certain vitamins and minerals and we can help. If you have special needs and want a dietary guideline, we’re ready to give you that help.

For more information, contact us today at Body Sculptors Personal Training

Best Remedies For Constipation

Best Remedies For Constipation

Constipation isn’t a new problem, but it has become far more prevalent with today’s diet. It affects about 20 percent of the population and while diet plays a big role, so doe lifestyle. The definition for constipation is less than three bowel movements a week and the symptoms include bloating, pain passing hard stools and long unfruitful trips to the bathroom. There are natural remedies for constipation that can help most people and are normally quite effective. .

What you eat makes a huge difference.

Eating more whole foods like fruits and vegetables can decrease the potential for constipation. That’s because these foods contain fiber. There are two types of fiber, soluble and insoluble, and both help get things moving, but insoluble may offer less help, and in some people, no help at all. Insoluble fiber is the fiber found in whole grains, bran and vegetables. It adds bulk and helps the waste travel through your system more quickly. Soluble fiber is in seeds, beans, peas, some fresh fruit and vegetables and oat bran. It helps absorb water to soften the stool and make it easier to go.

Get moving to get things moving in your colon.

While there are mixed reviews in studies as to the effect of exercise on constipation, but for centuries, it was one of the cures recommended. Studies found that exercise can help reduce the symptoms of constipation such as bloating and pain, even if it doesn’t increase frequency. Riding a bike, walking or other mild exercise is thought to work the muscles and massage the colon, helping to eliminate gas that builds up, too.

Drinking more water is a definite plus if you’re trying to beat the bloat of constipation.

It probably won’t surprise you to find that dehydration adds to the potential of constipation and many people who suffer from chronic constipation are frequently mildly dehydrated. The solution is easy, drink more water. One study found that carbonated—sparkling—water worked faster than tap water to get things moving again. It works better even for people with IBS or idiopathic constipation. Don’t mistake that for soft drinks. Those actually make you more constipated.

  • If you find you have to use the bathroom right after your morning coffee, it won’t surprise you to find out that caffeinated is a good treatment for constipation.
  • When you think of cures for constipation, prunes usually come to mind first. Prunes not only provide fiber, they also contain sorbitol, which acts like a laxative. Avoid this cure if you have IBS, since it’s a sugar alcohol.
  • Eating both prebiotic and probiotic foods can help you get your digestion healthier. The prebiotic foods not only help feed the healthy bacteria, they also provide more fiber. Probiotic foods help balance the bacteria in the gut.
  • Whether it’s eating healthier foods, drinking more water, getting plenty of exercise or adding pre and probiotics to your diet, even if they don’t provide a cure for your constipation, you’ll be helping your body get healthier.

For more information, contact us today at Body Sculptors Personal Training

Have You Tried Coconut Oil For Weight Loss

Have you considered coconut oil for weight loss? Some of my clients in Louisville, KY have been asking whether it should be a consideration for their weight loss plan. When I hear these types of easy weight loss aids, I always tell people to stop and consider both the pros and cons of using anything. First of all, coconut oil is a fat and it’s 90 percent saturated fat. That type of fat plays a negative role in heart health and raises cholesterol levels. It increases the bad LDL cholesterol.

Proponents of coconut oil say it’s different from other saturated fats.

The author of the book, The Coconut Oil Miracle, certified nutritionist Bruce Fife, disagrees. He claims that the fat in coconut oil actually can help the body burn fat. It’s a medium-chain triglyceride—MCT—that doesn’t follow the route most saturated fat takes, which then makes it compete with glucose—a simple sugar—as the energy source. He says it then increases the metabolism and aids in weight loss in specific areas, such as burning belly fat.

Just like any fat in your diet, coconut oil can make you feel fuller for longer.

There’s some evidence that oils that are MCT does aid with weight loss. One study shows that consuming it rather than long chain fatty acids, such as avocado oil or soybean oil, can actually help you burn more calories. The body’s metabolism increases for as long as 24 hours when the cells use these types of oils for fuel instead of glucose. It’s true of all MCT oil. Unfortunately, coconut oil isn’t pure MCT. Only 13.5 percent of it is MCT. That means that to get the 10 grams of MCT, you’d have to consume 80 grams of coconut oil or almost 6 tablespoons of it daily. That’s a whole lot of fat!

A small study shows that it can blast stomach fat, but is it healthy.

Studies comparing weight loss by consuming either coconut oil or soybean oil, found both groups lost weight, but those using coconut oil lost belly fat, but the amount taken in both cases was twice as much as recommended for good health. It can be your go to oil for salads or other types of cooking, but shouldn’t be increased in your diet just for weight loss. Instead, eating healthy should be at the top of your list for weight loss.

If you’re going to use coconut oil, use organic, unrefined, virgin coconut oil. It has more of a coconut smell and taste, but is healthier.

The feeling of fullness brought by coconut oil is also the reason that low fat foods don’t satisfy your appetite.

There is no miracle food that you can take that will help you lose weight without changing to a healthy diet and regular exercise.

Whether you opt for private sessions, small group or online help, Body Sculptors can help. No matter where you live, our online nutrition training can help you with a healthy fat loss program that costs less than a dollar a day.

When You Eat Makes A Difference

When You Eat Makes A Difference

You probably thought that losing weight was all about what you ate and how much, but did you know that when you eat makes a difference, too? Of course, not as much as the food you choose or the calories you consume. You may have heard that breakfast was the most important meal of the day. There’s a lot of truth to that, although it’s not that simple. Everyone is different, so for some body types, it can be different.

Eating carbs earlier in the day is important for weight loss.

If you want your best performance right from the start, eat a healthy breakfast. Studies show that if your first meal of the day provides healthy calories, you have the energy for improved cognitive performance, which includes better focus and task performance all day long. These studies are primarily focused on children under the age of 18. What eating your carbs earlier in the day does for everyone, is to give your body time to burn off the energy, rather than allowing it to be stored as fat while you sleep.

Some conditions not only require eating healthy in the morning, but also throughout the day.

If you have diabetes or other health conditions, keeping your blood sugar level is top priority. A consistent pattern of eating with food that maintains blood sugar levels, rather than spiking them, is important. For the rest of us, switching your food intake from late at night to earlier in the day can help benefit your health. If you don’t like cereal or a farmhouse breakfast of flapjacks, eggs, grits, potatoes and bacon, don’t follow the breakfast tradition. Eat your favorite healthy food, such as egg salad, lentil soup or a stir fry with a side of cantaloupe or watermelon. Have healthy breakfast muffins with a hidden baked egg inside, veggie muffins or even a zucchini bread muffin with nuts.

Boost your performance with healthy eating in the morning.

If you simply can’t stomach food the first thing in the morning, why push it. Instead, create healthy snack “breakfasts” to eat mid morning. It can help you from grabbing a quick candy bar or sugary treat from the snack vendor, while boosting your performance. Carrot cake oatmeal muffins with nuts provide great nutrition, so does cheese and herb muffins, without spiking your blood sugar levels.

  • Before you exercise, fuel up. Eat some carbs and protein two hours before you workout. PB&J, trail mix or some whole grain cereal sprinkled on top of unsweetened yogurt with fresh fruit can do the trick. If your time is limited, eat a small piece of fruit a few minutes before you workout.
  • Don’t forget to drink a bottle of water and hydrate. You should always have a bottle of water at hand and drink it before, during and after a workout.
  • Within 45 minutes after you workout, eat a snack bursting with protein and some carbs, such as a turkey wrap with lettuce, spinach, tomato and even some avocado. Your body needs protein to build muscles. Even Greek yogurt with fresh fruit is good.
  • Our Body Sculptors online nutrition program offers recipes and help for eating healthy and eating at the perfect time for your body to work most efficiently.

For more information, contact us today at Body Sculptors Personal Training!

Switch Out That Junk Food For A Healthier Option

Switch Out That Junk Food For A Healthier Option

I’m proud of our online nutrition program. It makes it easier for people in Louisville, KY, to stick with a healthier eating program and eliminate junk food for a healthier option and also can be a source of healthier eating for people all over the world. Helping as many people as possible has always been a lifelong dream and now technology makes it possible and far more convenient for clients. The first step to becoming healthier and achieving your appropriate weight has always been a healthy diet, followed with a program of regular exercise.

Pass up the potato chips and opt for some almonds.

You may have a craving for candy or a taste for that salty crunch of a chip, but those won’t get you on the road to better health. Sugary treats, such as candy are especially difficult to kick, since sugar is addictive. It actually stimulates the same area of the brain as cocaine and triggers the release of dopamine, the happy hormone, which also occurs when you take opioids. Most people find that if they focus primarily on giving up sugar for the first few weeks, the rest of healthy eating is a piece of cake, or should I say a piece of fruit!

Start reading labels.

You’ll feel like you’re back in chem lab or getting a new additive for your car when you read the labels on some of your favorite junk foods. Preparation is the key if you’re serious about changing your eating habits. Create your own treats like trail mix, by purchasing bulk items such as nuts and seeds. You can even add a bit of dried fruit for the sugar. Treats you can make yourself include raw veggies and healthy dip or sliced fresh fruits with a bit of nut butter on the slices. Have them ready for those times you need something sweet or quick to satisfy your craving.

Do the two month test.

Most people will change their habit in about six to eight weeks, which also includes eating habits. If you do nothing else for that first eight weeks, find what you indulge in most and give it up, choosing healthier options instead. Most people give up sugar, including soft drinks or anything with added sugar like canned fruit or sweetened yogurt. You’ll be amazed at how you can start to taste the natural sweetness and even identify added sugar when you eat in restaurants. It’s everywhere, including places you might not expect, like in bread, sauces, soup or peanut butter.

  • Have fresh fruit washed and cut up, ready to eat for an any time in the day snack. You’ll be amazed at how quickly cut up watermelon and cantaloupe is eaten when you can grab a bite-size square of it out of a bowl.
  • Make your healthy meals with eye appeal. Bright colored vegetables on a platter that includes red, yellow and green pepper slices, carrots and celery has eye appeal. Include as many colors as possible for your fresh fruit and vegetable treats. Eye appeal is important.
  • Take the time to plan your weekly meals. Create a grocery list and shop all at one time, after you have eaten. Spend one day a week cooking for the whole week and make extra to freeze for the future. You’ll be less apt to stop for fast food. The Body Sculptors’ program provides recipes and meal plans.
  • Sometimes thirst is masked as hunger. Have a bottle of water ready when you feel hungry and see if that solves your desire. Say no to sugary drinks and yes to calorie free ones, like unsweetened green tea or water.

For more information, contact us today at Body Sculptors Personal Training