Women are very complex, sensitive creatures, and it is what makes them
wonderful.  But a woman’s physiology is just as sensitive.  Women can
follow the best diet and exercise program in the world, but get limited
results with their weight loss if their body is not working properly.

This is why so many women say, “My husband can eat whatever he wants,
and if I just LOOK at a piece of cake I get fatter.”

At the Body Project, Eagan’s only holistic personal training studio

We realize a female’s system is delicate and needs to be appropriately looked at if
they are not losing weight.  Often their lack of results has little to
do with what they are doing, and more to do with what their body is
doing on the inside.  A woman’s physiology MUST be fixed for weight loss
to take place.

Let’s take hormones for example.
With the complexity of a female’s hormonal system, why does conventional
medicine take such an overly simplistic view of it?  When a woman goes
to the doctor complaining about hormonal symptoms, I’m sorry, but it’s
not as easy as putting her on hormones (birth control, hormone
replacement therapy, etc.).  There is MUCH more to it than that.

Our Eagan personal training clients and our bootcamp clients that go through

our weight loss coaching program, go through customized testing to see if there

are any imbalances causing the problem.

If a woman is having a hard time losing weight, there are four things
that will completely ruin a woman’s her success with any diet or
exercise program.

1. Blood Sugar
Blood sugar must be balanced. In women, blood sugar imbalances cause
increases in testosterone, which will wreak havoc on the hormonal
system, and blood sugar imbalances are far more common than people
realize.  The easiest way to evaluate this is to get a fasting blood
chemistry panel done.

2. Adrenals
The adrenal glands must be healthy. Adrenal dysfunction can suppress
pituitary function, leading to hypothyroid symptoms, which are
classically known to make weight loss difficult.  Adrenal dysfunction
can also rob the sex hormones of the necessary precursors for hormone
production. Dysfunctional adrenal glands are paramount for weight loss
and hormone balance. Most of our personal training clients and boot camp clients

from Inver Grove Heights, Rosemount, Eagan, Hastings and the surrounding area have

some level of adrenal stress.

3. GI Function
Gastrointestinal function must be working properly. This is an often
missed component of weight loss. Gastrointestinal dysfunction can raise
cortisol, cause hormone detoxification issues, increase inflammation,
decrease protein absorption, and a host of other issues. If your guts
aren’t working properly, neither will your ability to lose weight. We tell our clients

that if we help them look better on the inside, they will look better on the outside.

4. Anemic tendencies
Approximately 80 percent of women that I see in practice have sub-
clinical anemia, which means they cannot deliver oxygen to the cells of
their body.  This is important because oxygen is the number one nutrient
in your body required to make every cell work correctly.  If cells
aren’t working correctly, nothing will, including your ability to lose
weight.

Each of these systems must be working properly for women to effectively
lose weight. I cannot stress it enough - this information goes well
beyond any fancy supplements, the latest diet book or weight loss fad.
If your physiology is not working correctly, you WILL have a hard time
losing weight.

Make sure you call today to get started uncovering the main reasons why you may not

Be able to lose weight. We can help you, just like so many of our amazing success stories.

Give us a call today and get started now.

2.  Surround yourself with people who are going to support your new healthy behaviors.

3.  Get out of denial and stop living a “comfortable life.”

4.  Work with a health and fitness professional.

5.  Don’t focus just on the scale, but overall health benefits.  Focus on getting off meds, and decreasing aches and pains and just moving better.

6.  Find enjoyment in physical activities, like a fitness bootcamp class.

7.  Don’t just do cardio. You have to strength train in you want to lose fat fast.

8.  Prepare as much food yourself and don’t rely on eating out.

9.  If you have to eat out, plan ahead and know what are the better choices at restaurants.

10.  Make a food journal. Our most successful clients have one thing in common.

11.  Dig deep and realize you have what it takes inside of you.

12.  You need to make the COMMITTMENT!

This may at first sound a little hard to fathom, but when
you consider that in the process of even walking, every
muscle in your postural chain is dynamically working
to keep you upright, stabilize your joints, and keep you
moving in the direction you want to go.

So many of our Eagan

Personal training and our boot camp clients have numerous

Muscle imbalances that can create joint pain.

Every muscle has a job to do, and in the event that muscle
is not able to perform optimally, as in the case of muscle
spasm, weakness, tightness, etc, then additional muscles
will need to pick up the slack.

This will eventually lead to imbalances and possibly pain
in other joints in the body.

At the Body Project our personal trainers and bootcamp instructors

Right here at our Eagan personal fitness studio are trained in how to

Evaluate and correct these imbalances before they turn into injuries.

Check out our amazing testimonials and then call us today to get started

On one of our fast fat loss programs. Call today 952-210-2091

When it comes to core conditioning most people are missing the boat in a big way. They are taught to focus on global muscles, not the deep layer musculature.

Most people gravitate to machines to train their core, however for most people that have low back pain this is a recipe for disaster. Why? Because they are not going to the root of the problem, which is dysfunction of their inner unit. What is the inner unit?

The Inner Unit:

The inner unit muscles are a deep set of muscles that help stabilize your entire core and are frequently shut off, or possess inappropriate activation patterns during periods of pain. They include:

-The muscles of the pelvic floor
-The transverse abdominus
-The multifidus
-The diaphragm

These muscles must be isolated to ensure proper activation and sequencing, then integrated with the next group of muscles, called the Outer Unit.

The Outer Unit:

The outer unit is further segmented into 4 systems, but in essence, involves the following muscles:

-The gluteals (all of them)
-The spinal erectors
-The abdominal wall
-The groin muscles
-The hip flexor and quadricep muscles

The real trick to resolving any problem with back pain seems to always come back to the correction of the deep muscular stabilizer systems of the body, then re-integrating them with the larger, more powerful muscles.

If you don’t follow this sequence, your results will be limited to symptom relief for the short term. I have seen this time and again in my studio with clients who have progressed their programs too quickly just to “get stronger”.

When I end up seeing them after the many therapists they have seen prior to me, I have to take them back to the beginning anyway. In this situation, unfortunately, they have been taught to OVER activate the larger muscles, and I have to re-train them to focus on the micro-movements that need to be done.

Lesson here: Whats worth doing is worth doing RIGHT the first time! Find someone who specializes in working with re-educating the abdominal wall, someone who is a core conditioning specialist. If you need help with low back pain, give us a call today. You have nothing to lose, except your low back pain. 952-210-2091 Check out our testimonials here.

]]> http://thebodyprojectstudio.com/eagan-personal-trainer-gives-the-secret-to-fixing-low-back-pain-2.htm/feed http://thebodyprojectstudio.com/boot-camp-nutrition-and-fitness-experts-are-the-best-people-to-turn-to-for-weight-loss.htm http://thebodyprojectstudio.com/boot-camp-nutrition-and-fitness-experts-are-the-best-people-to-turn-to-for-weight-loss.htm#comments Tue, 24 Nov 2009 15:56:22 +0000 rob http://thebodyprojectstudio.com/?p=1334 How can you face the challenge of weight loss? Can you do it alone? The answer is no.

Shedding off the excess fat is not as easy as how home TV shopping advertisements show us. You can’t just drop from a size 4 to size 2 in a matter of weeks by means of creams and medications alone. You need to move your body and curb your appetite.

You need to have a weight loss program. And to be successful in it, you need the help of someone who knows better than you do. You need fitness instructors. And for those who are concerned with having to pay a hefty amount just to enjoy an effective weight loss program, there are fitness boot camps.

Fitness boot camp instructors are the best people to learn from. Under their guidance, you will discover how to effectively lose weight through proper exercise and diet. These instructors will work side by side with you to assure that you are getting what you came for: a healthier body.

At boot camp, you will meet other people who want the same thing, and that should get you motivated enough to come out slimmer and fitter. Here, you will experience how it is to do outdoor exercises combined with interval and strength training. In some boot camps, they even utilize calisthenics.

Fitness boot camps usually last for four to eight weeks. With the supervision of a fitness boot camp instructor, you get to have a more productive and enjoyable work-out session. You are guaranteed to achieve fast results in a supportive and motivated environment.

Sometimes, fitness boot camp instructors can act like drill sergeants in a military setting. After all, that is where the idea of a fitness boot camp came from. These places actually have more of a motivating and encouraging atmosphere, instead of an intimidating and daunting one. Here, you will feel the support from your instructors as well as fellow participants. This will play a great part in your weight loss.

Joining fitness boot camps costs less compared to hiring a personal trainer. In addition, it is more fun. It combines everything you need—professional guidance and accountability of a fitness trainer, a motivated and supportive work out environment, and companions.

Find out how you can become slim and avoid becoming a victim of false advertisements

Just recently, the Federal Trade Commission has called attention on the different false claims by weight loss products manufacturers and sought more responsible marketing.

A lot of weight loss product advertisements today have misleading information. Ads that promise 5-10 pounds lost in a week are not credible; there is no scientific evidence for this and yet a lot of people flock to stores or call hotlines to buy it.

The FTC wants a revision on the testimonials and endorsements used in such ads to protect the consumer’s welfare. This is a serious thing because success stories of people who managed to drop the weight significantly in a very short time appeal to a lot of consumers. And because they are moved by their emotions, they buy the product without thinking. In the end, they feel frustrated because there was not a bit of improvement.

It’s really important to know that burning fat is not as easy as these products claim to be. You cannot solely rely on them to get what you want. You need a combination of several things: regular exercise, proper diet, positive mindset, and common sense to know when you are being misled to weight loss destruction.

In line with this, let us share with you some common (and most of the times destructive) misconceptions about weight loss programs.

Misconception #1: There are quick fixes to losing the weight

Fad diets and quick fixes to dropping the weight are not effective. If they do anything at all, it’s that they only worsen your situation. There are several products that claim you can lose weight without having to exercise or even while sleeping. All of these are false. Gadgets that also burn fat make no sense. The only way you can lose weight is to burn fat, and these things will not help at all.

Misconception #2: You can lose 10 pounds of weight in a matter of days

Many people may have already been enticed by products that promise weight loss in less than a week. This is not accurate. You can’t lose fat that much fast. You can lose about a pound or two in a week, but losing weight overnight is not possible. Remember, it will take time.

Misconception #3: “Low-carb” “low-fat” products are effective

Did you know that these are still considered as processed foods? And processed foods contain certain chemicals that can harm your body. One of the effects it can have on you is to disrupt your metabolism. Go natural. Eat fruits and vegetables; go for lean meat and whole grains. Stay away from trans fats as well.

Misconception #4: As long as you work out regularly, you can eat as much as you want

If you think your constant visits to the gym can compensate your overeating, think again. It doesn’t work that way. You need to balance everything. Watch your caloric intake and keep the weight away.

Misconception #5: Not eating will help you lose fat

Skipping meals will not speed up the weight loss process. It has an opposite effect, actually. Since you ‘starve’ yourself for a period of time, your body will compensate by eating more during the next meal.

Misconception #5: Avoid fast food and don’t eat desserts

You don’t have to deprive yourself of life’s little pleasures. Your efforts will be worthless if you don’t feel happy about it. Just remember to control your sugar intake. You can still eat cakes, ice cream and other delights as long as you watch them. Also, when eating out, opt for grilled foods instead of fried; and avoid high-calorie sauces and condiments.

In this age of information, you can bet that a significant number of them is not accurate. You need to arm yourself with the right knowledge to be successful in your weight loss efforts.

Pick out the best nutritional and fitness trainers in the Burnsville, Rosemount, Inver Grove Heights, Apple Valley, and West St. Paul to distinguish the truth from the lies.

Women have it all wrong when it comes to weight loss. The average woman when she joins a gym looks at how many treadmills there are and the aerobics schedule to see if there are classes that fit in her schedule.

When women want to lose weight they torture themselves with repetitive movement for hours on end spinning their wheels or running to nowhere like a hamster on a wheel going nowhere! If you take a look at all of the women walking on the treadmills you’ll notice none of them have the body most women want.

The problem is that most personal trainers around Eagan, Rosemount, Inver Grove Heights and Burnsville haven’t figured it out yet either. They get a female client who hires them to change their body and they think, “Oh man…another one of those stupid toning programs in the ladies only section with the pink dumbbells doing lots of reps…”

Most trainers don’t realize that they need to challenge women to get their bodies to change and to stop being afraid of pushing her to gain muscle to boost her metabolism to change the way her body looks, permanently.

Weight Loss Program the average woman does by herself or working with a personal trainer.

• Endless hours of cardio or aerobics classes
• Avoids strength training because she doesn’t want to get “big and bulky” or maybe she uses some rinky dink pink dumbbells to “tone” for lots of reps
• Cuts back her diet to practically starve herself
• Focuses on the scale weight and a number she wants it to say
• What works about this plan: NOTHING!
  What is wrong with this plan: EVERYTHING!

She will lose weight but it will be a mixture of muscle, water and maybe some fat so she’ll end up looking like a smaller version of her same self but in the process she will have dropped her metabolism so there will be no way she can keep the weight off and will gain it back guaranteed.

This is the cycle most women have been through many times throughout their lifetime.  Yet, when they want to lose weight they do the same thing again. The definition of insanity is to do the same thing over and over and expect a different result.

Weight Loss Program the average Women SHOULD do and what we do with our personal training clients at our Eagan Personal Training Studio:

• Metabolically demanding full body strength training program lifting challenging weights. This should be their priority workouts 2-4 days a week. At the Body Project this is how all our personal training programs are patterned.
• Boost their intensity and drop the duration on their cardio sessions performing interval style workouts for no more than 30 minutes at a time.
• Fuel their body with healthy food every couple hours getting their metabolism revving.
• Focus on how her clothes fit and how she looks and feels and not on a number on the scale. Focus in Fat Loss, not Weight Loss.

What works about this plan: It will boost her metabolism, it will change her body, it will make her feel confident about herself, she can eat and she will be able to maintain her new body!

What is wrong with this plan: NOTHING!

To really change their bodies permanently women need to start checking out the strength training floor. They need to get out of their comfort zone and push their bodies beyond what it is used to. No more walking to nowhere on the treadmill! I am not talking about bodybuilding routines where you split up each body part and bomb and blitz the pecs or pump up the biceps. It is not necessary for a woman to isolate any muscle group to get the defined look she wants.

Instead a woman should do a full body, metabolically demanding program in which she alternates between an upper body compound movement such as a push up or chin up with a lower body compound movement such as a squat or lunge. Keep the rest periods short and use a weight that is challenging. Use 3-4 pairs of exercises working out for no more than an hour at a time, just like we do here at the Body Project.

The woman with toned arms and defined legs looks that way because she has the very thing most women are terrified of, muscle. They are so afraid to lift weights in fear of bulking up that they never get their bodies to look the way they want them to. They have it deeply seeded in their subconscious that as soon as they touch anything over 10 pounds, they will sprout humungous muscles! Even if they do use weights, they probably still aren’t lifting heavy enough and pushing themselves hard enough to get the look they want.

Most women don’t know what their bodies are capable of and tend to not push themselves hard enough. There was actually a research study done on this where they showed that women when left to train on their own, lifted loads below what they were capable of.

Maybe it is because women have been conditioned our whole lives to exercise from the point of view of what we “can’t” do, rather than what we can do. Women grew up doing “girl” push ups, because we were told we “can’t” do actual push ups or hanging from the bar instead of a chin up because girls “can’t” do chin ups. The first woman to run the marathon had to sneak in dressed as a man because women “can’t” run a marathon, and that was only in the 70’s, not that long ago.

Women “can’t” lift too heavy, they will hurt themselves. We still subconsciously hold ourselves back when it comes to training whether we realize it or not. We need to start training from the standpoint of- What CAN you do? How much CAN you lift? How strong CAN you get? And stop letting “can’t” enter our vocabulary. As women start to push themselves in the gym, lifting weights and building lean muscle tissue, their metabolisms will be revving and they will be the toned, defined body they have always wanted. The women that workout with our Eagan personal training studio, could probably out work most men. Check out our testimonials here.

So how do you get your body to change? You have to lift enough weight to build muscle to increase your metabolism, fuel your body with healthy food and turn your body into a fat burning machine. Stop pounding your body with hours of cardio and stop starving yourself!

Want to get the best fat burning results in minimum time? Give us a call today. 952-210-2091

What’s the very best way to set goals? Be S.M.A.R.T. about it.

1. SPECIFIC. Set goals with clarity. Your mind does not respond
well to vague generalities. Get clear. Be precise. Be specific.

2. MEASURABLE. Set goals that can be quantified in measurable
units such as pounds, kilos, body fat percentage, lean body mass,
inches and clothing sizes; even health and performance goals.

3. ACCOUNTABLE. Set goals you can be held accountable to. Be
accountable to yourself by using a scale, body fat caliper, tape
measure, weekly progress chart, a daily nutrition diary and a
training journal. Then double your accountability and submit
your results and journals to a partner who will hold you to
your commitments

4. REALISTIC. Set goals that are attainable and maintainable.
If you lose two pounds of fat per week, you’re doing awesome.
30 pounds in 30 days sounds great in the advertisements, but
it’s not typical (not even likely), and rapid wt.loss usually
consists of muscle and water, not fat, and will return quickly.

5. TIME BOUND. Set goals with deadlines. Time limits are highly
motivating. With no time limit, there’s no urgency for completion.
Set goals for daily workouts and nutrition, weekly weight and body
composition and 12-week changes in weight, body fat or measurements.
Set long term goals for one year, five years and even beyond.

Now we add some motivational ooompf by making your goals
even SMART-ER!

6. EMOTIONAL. Goals give you a direction, but strong emotions
are part of the propulsion system that drives you in that
direction. Build up a burning desire by focusing on the
emotional reasons why you want to achieve your goal.

Connect your goals to your values. What’s most important to
you about reaching your goal? If your goal is 9% body fat,
what will that do for you? How will it make you FEEL?

7. REVIEWED OFTEN (repetition!). Resolutions fail because
they’re casually set once at the beginning of the year and
easily forgotten. Stay laser-focused by writing and reading
your goals every day. Use the goal card technique. Write your
single most important body or fitness goal on a small card,
then carry it with you everywhere you go, reading it several
times a day.

S.M.A.R.T. GOALS is a simple, memorable formula for goal
setting and goal getting. It may not be new, but then again,
there are no new fundamentals. Methods and tactics may change,
but scientific principles of success never change.

If you are obsessed with losing weight then there is one thing you need to do: quit dieting! Contrary to popular belief, going on a diet will not help you shed off that excess fat and make you slimmer. If they do anything for your body, it’s that they only make your condition worse.

At the Body Project Studio, you will learn a lot more about the hazards of dieting to your body. Our fitness trainers and nutrition consultants will show you the negative effects of going on a diet and show you the right way to lose weight without depriving your body the food it needs.

Important note: most weight loss diets fail to work simply because there is NO fast and easy way to lose weight and still be healthy.

By going to Eagan’s only holistic fitness training studio, you will see why going on a diet will not help you lose and keep the weight away permanently. This needs to be a lifestyle.

Let us enumerate one by one the reasons why you shouldn’t get serious about dieting.

1. No diet has been proven to have long-term weight loss results. You will only find yourself in a roller coaster ride, going over and over the same thing without seeing long-lasting results. As a matter of fact, studies have shown that those who are always on a diet are at more risk of becoming overweight over those with normal eating habits.

2. Your body will deplete. When you go on a diet, you tend to eat less. Yes, you are eating the ‘right’ types of foods but you are constantly cutting down the amount you intake. This means your body doesn’t get the right amount of nutrition it needs to function properly. And because of the concept of eating less and less, you will soon find yourself starving your body.

3. As a result, you can get ill. Diets can cause serious and fatal health problems. There have already been deaths due to cardiac arrhythmia or abnormalities in the rhythm of the heart in the country. You are also at risk of anorexia, bulimia and other eating disorder.

4. You will not function properly. Due to the lack of the proper nutrition in the body, you will feel too weak and tired to do your work or any activity. Diets will cause your body to run low in fuel. Eventually, not only will your body break down, you can also lose your job, etc.

5. Diets can have a negative effect on your outlook. When you are too preoccupied with what you should and not eat, you will find yourself always thinking about food. It’s either you will feel repulsed by giving in to your cravings or get scared completely at the thought of eating something. You may also develop a negative self-image. You may look at the mirror and think you are too fat and decide not to eat.

If you should go on a diet, you need to seek the help of a nutrition coach. At the Body Project Studio, we employ nutrition coaches that will guide you properly. See how they have helped most of our clients effectively lose weight the healthy way. See their stories here.

Call us today at 952-220-7201 and get started on Eagan’s quick weight loss program.

If you are about your weight loss, then pick the best personal trainers in the Eagan, Rosemount, Inver Grove and West St. Paul area.

Are you looking for a weight loss quick-fix? If you are then you should know that diet pills are not the answer.

Diet pills have been around for a long time and it’s an undeniable fact that a lot of people look into it as one of the best ways to shed off the excess fat. People who are too lazy and impatient to lose weight through regular exercise are those who usually resort to taking diet pills. This, for them, is the easier way. But little do they know that taking such pills can be detrimental to their health.

The proliferation of advertisements on TV and the Internet is responsible for the misconception regarding diet pills’ weight loss benefits. You may have been persuaded by images and testimonials of former overweight people who suddenly have sculpted bodies to place an order, but you need to know that not all of these are necessarily true. Remember, it is a business that will resort to anything to increase their profits.

Did you know that majority of these diet pills were not approved by the Food and Drug Administration? You can’t completely trust even those “natural” and “herbal” pills to really be “natural.”

Several tests have shown that some pills contain high doses of an anti-obesity drug. They also have suspected carcinogens as their ingredient and more than the recommended dose of an appetite-suppressing chemical.

What did your mom tell you about keeping things in moderation? Clearly, it’s not the case for these diet pills.

When you continue to take these pills, you can experience harmful side effects such as high blood pressure, seizures, palpitations, heart attack and stroke. Instead of shedding off excess fats, you are slowly destroying your body with diet pills.

As with any other medications, you need to consult your doctor or a nutrition consultant first. There are no quick-fixes when it comes to weight loss. But there are quick weight loss programs you can enroll in.

The Body Project Studio has one of Eagan’s quick weight loss programs. With the help of our friendly fitness trainers, you will not mind doing a little bit of work. They will guide you through the natural and proper weight loss method, without endangering your health the way diet pills do.

Yes, it is important to lose weight. But keep in mind that you should look for healthy ways to do it. Exercise! There are no short-cuts here. After all, where’s the sense in losing weight if you compromise your health?

If you are serious about your weight loss, then pick the best personal trainers in the Eagan, Rosemount, Inver Grove and West St. Paul area.

Call us today at 952-220-7201.

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