Des Moines Weight Loss Update, Goal Setting and Weight Loss, Waukee IA.

Des Moines Weight Loss Update, Goal Setting and Weight Loss, Waukee IA.


We have all heard about goal setting and how important it is for many years,

So many people know it but why don’t they act on it. To me that is the million-dollar question, I mean we all know what’s healthy and how to lose weight right?

Yet so many of us fail to act on the knowledge we have? Why is that? You know the magic weight loss formula right? Chicken /Broccoli and brown rice, in the right amounts …5 small meals a day with a protein shake after workouts and multi vitamins. Working out 3-5 times a week.

Boom there it is and I am giving it away free. :) Guess how many people will act on that advice?

I am not beating up on you here either I am guilty of it too. I think in some area of our life we all are. So what separates goals from daydreams? Writing them down. That’s right take the time to think about and write our your goals this will really help you get clear and focused.

I want to share with you three steps for being as effective as possible when writing out your goals.

Step One: Begin with the End in Mind


First you have got to take a few minutes and figure out what is really important to you.  I heard a Dr. Say if you do not make time for health and fitness NOW, you MUST make time for sickness and disease later. So think in 30 years how do you want to look?

How do you want to be perceived by others?  How do you want to feel about yourself? What is most important to you?

We all know metabolism slows down with age so how can you stop that from happening? Do you want to ensure you are around for your children’s children? Take a minute and really think about it, this is the most important step.


Step Two: Make A Plan


Now that you know exactly where you want to go, HOW are you going to get there? Let me give you an example, If my goal is to lose 20 lbs. in 2 months we have to first make sure that is realistic, then break it down into steps and get a strategy.

So my plan would be to lose 2.5 lbs. a week for 8 weeks. My strategy would be work out 3-4 times a week and follow a diet. Then you have to get more specific, just working out doesn’t guarantee weight loss. It doesn’t matter how fast you are going if you are going the wrong direction. So make sure you are going the right direction.

So if you don’t know which direction to go you need to get with a professional trainer and follow a plan. Write out exactly what you are going to do, your goal and the sub goals that will get you to your ultimate goal.

If you need a free resource that will make the process a lot easier email me for the FREE Fat Loss GPS 2.0 and we will email that to you as a free bonus for reading this blog.


Step Three: ACTION


This is where the rubber meets the road, where it all comes together or falls apart. Whether its pulling yourself out of bed at 4:30 in the morning or saying no to those chicken wings and beer at lunch this is the hardest part….. Because you have to do it every day. See its not what you do every once in awhile that changes your life its what you do every day. If you feel like it or not.

This is where you have to focus on the big picture and stay committed to your dream and why you want to do this!

Here is a technique I want you to try when you are tempted to go for that late night Dairy Queen, as you start to imagine how great that ice cream will taste on your lips and how bad you want it, stop.. Take a deep breath and visualize that what that Cookie Dough Blizzard is going to cause BLUBBER GROWING AT A INCREDIBLE RATE AROUND YOUR WAISTLINE!


If every time you are tempted to get that cheeseburger or beer you stop and link up in your brain that cheeseburgers equal BLUBBER GROWING AT A INCREDIBLE RATE AROUND YOUR WAISTLINE! You will start to develop different feelings towards those foods that hold you hostage now.

Doing the critical and honest thinking that is required for these exercises will get you crystal clear on what you really want and what is in your way. Then please write it out and post it somewhere that you can see every day.

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Drop a dress size in 21 day

Are you tired of all the health clubs and fitness centers that tell you exactly what you want to hear to get you to join, but once you’re a member they forget about you and don’t teach you anything about how to get results?

Are you frustrated by all the gimmicks; the pills, powders, shakes and gadgets sold on late night TV that are nothing more than empty promises and slick marketing?

If so, then this amazing offer is perfect for you


Here’s what you get:


  • Three weeks of Fat Burning Workouts with a Certified Personal Trainer to make sure every minute you spend exercising produces incredible results.  Up to 5 days per week. ($169 Value)


  • 21 Days of Fat Burning Meal Plans designed by a Registered Dietician to ensure that you reach your goals as quickly as possible.  ($97 Value)


  • 1-month Full-Access Membership to Elite Body Boot Camp ONLINE – our Nutrition and at home workout resource for when you have a scheduling conflict.  ($47 Value)


  •  10 At-home Core Cinching Workouts with follow-along video to give you that “extra edge.”  ($39 Value)

…You get all this – a $449 Value – for ONLY $29!


So at first I was a little embarrassed to show you my before photos, but now, I am so proud of how far I have come and what I have accomplished.  Going from a size 22/24 down to a 10/12 is mindboggling to me.  I DID IT!  Whoohoo! .


The first two weeks were eye opening!  For the first time, I came to realize working out can be fun and so rewarding!  I did the workouts and felt for the first time… a sense of pride.  I kept at it, attending classes and the weight not only started coming off, but I was not as flabby.. I was toning!  It was also a great way to bond with my daughter and watch her self confidence soar!


~ Susan Johnson, Waukee

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Des Moines Gym

Just starting up on a Des Moines Gym session? If so, it’s going to be important that you keep a few motivational tips in mind that will help to ensure that you are going to stick with the program over time.

Sadly, some people who do start off strong with their Waukee boot camp fail to maintain the momentum and before they know it, they’ve fallen off the program completely.

If you hope to see the results that you’re after from your training, sticking with it is a must.  The following tips will help you do just that.

Utilize A Progress Picture Journal

The very first thing that you’ll want to consider is utilizing a progress journal.  Many people are highly motivated by pictures of themselves, especially if great chances are very evident, so a journal that contains progress pictures you’ve taken along the way can be an incredibly powerful tool to use here.

Take pictures once every two weeks as this is about how long it will take to see results occurring.

Set Session Goals

Second, as you go about your Waukee boot camp classes, be sure that you also take the time to set session goals as well. This means that each time you are about to do a class, you think about one thing that you want to strive to complete in that particular session.

By doing this, you’ll give each class new meaning so that you’ll have a purpose for attending. If you only have that long-term goal – the light at the end of a very long tunnel, it can be hard to stay motivated to keep striving to reach it.

Find A Mentor

Moving along, the final way to keep yourself motivated for your Waukee boot camp is to find yourself a mentor.  A mentor can be the instructor who is teaching the camp or just someone who you aspire to be like.

When you have someone that you look up to, fitness and health-wise, they can provide the motivation that you’re looking for when you’d likely otherwise just fall off the program entirely.

So there you have the key points to keep in mind if you want to see a higher rate of motivation going about your Waukee boot camp. Get these into place and you will see faster results as you’ll continue to push yourself to the limit.


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Des Moines Weight Loss

If you’re getting ready to start into a Des Moines Weight Loss, it’s important that you take into account what you’re eating before the session starts so that you can make sure you’re properly fueled going in.

Some people really overlook the benefits of eating well before an exercise session and as such, think they can just wing it with whatever meal they had last.

The problem with this is that it can lead to much faster fatigue rates during the session and may even cause you to feel light-headed and dizzy if your blood sugar level plummets.

It’s vital that you prepare your body with quality fuel before each Waukee boot camp you complete.

Let’s look at the pre-workout nutrition tips that you must know and remember at all times.

Time Your Meal

First, you need to make sure that you’re timing your meal properly. This is what will ensure that you don’t suffer from cramps during the session while also helping you maintain that higher energy level that you need for the workout on hand.

Ideally you’ll want to eat around 30-60 minutes before your Waukee boot camp depending on the size and consistency of the meal. A liquid shake would be fine to consume 30 minutes prior, but a solid food meal will likely need 60 minutes to digest properly.

Choose Smart Carbs

Second, also make sure that you’re getting in some good carbs before the session.  It’s the carbohydrates you eat that will provide the energy your body needs to fuel each and every muscular contraction.

Smart carbs are those that are complex in nature and as natural as possible. This will prevent a blood sugar spike and crash during the Waukee boot camp.  Good choices would include brown rice, quinoa, sweet potatoes, oatmeal, or very grainy breads.

Get Protein In Place

Finally, the last thing to get in place is some lean protein. Protein will provide the amino acids that your muscles need to repair the damaged muscle tissues immediately after the workout is finished.

By having them before the Waukee boot camp, you jump start the process.

Some people will choose whey protein powder if using a shake before the session while others will prefer whole food.

If you’re going to eat whole food opt for the lowest fat sources of protein available such as egg whites, white fish, or chicken.

So keep these points in mind and make sure that you plan your meal properly before your Waukee boot camp. It really will boost the level of performance you give and therefore the results you see.

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Des Moines Fitness

If you’ve just signed up for some Des Moines Fitness to help you increase your fitness results and take your program one step higher, it’s important that you take some time to fully prepare yourself for the sessions ahead.

Those who are more prepared going into their Waukee personal training sessions tend to see far superior results compared to those who aren’t, so there are a few vital things that you need to do before you meet with your trainer.

Let’s go over what these are so that you can be sure you have them in place.

Know Your Goals

The very first and possibly most important thing that you must do is think about the goals that you want to reach.  It’s vital that you discuss these with your trainer because this will help them really ensure that whatever program they give you is going to be best suited for the results that you want to be.

The more specific you can be as you set and structure your goals, the better. Once you have these goals, make sure to bring them to the first session of your Waukee personal training.

Get A Physical

Next, also take the time to get a physical. While you may feel completely healthy and ready to train hard, there could be things going on in your body that you aren’t aware of. If you haven’t exercised before or it’s been quite some time since you’ve done so, it’s imperative that you get the go-ahead from your doctor.

This will go a long way towards ensuring that you’re safe to handle anything that your trainer may throw your way.

Track Your Diet And Workout

Another smart thing that you can do before you get started with your Des Moines Fitness is to start tracking your diet and your workout program.

If you can write down what you eat for three or four days leading up to your session along with what you’re doing for your workouts at the movement (if you are doing workouts, of course), this will give the trainer a better glimpse into where you are currently and what changes may need to be made.

This can also help you get started on the right foot using a program that is best suited for your goals.

So keep these tips in mind.  Do these three things before you start in with Waukee personal training and you will see better results because of it.

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Clive Boot Camp

If you’re looking to take your fitness level up a step and really see some serious fitness gains, one thing that you should consider is joining a Clive boot camp.  More and more people are starting to realize the benefits that these camps have to offer and are signing up to experience them for themselves.

Let’s walk you through the top benefits you’ll get when you join a Clive boot camp so you can assess whether this is the right class for you.

Group Environment

The first big benefit you’ll receive when you join a Clive boot camp is the group environment. These classes are fast paced, fun, and high energy, so they can really do a number on your motivational levels. If you find that you’re more inspired and motivated when you workout in the company of others, you’ll love what the Clive boot camps have to offer.

Cardio And Strength Benefits

Second, the next thing that the Clive boot camp offers is both cardio as well as strength benefits.  Few workout programs offer this as typically you’ll either just see cardio benefits or just get strength training results.

But, the Clive boot camp classes combine these for a well-rounded workout program that means you won’t have to do any other exercises at any point.

You can simply show up for three boot camp classes per week and you’ll have everything that you need to in order to see optimal fitness success.

Accelerated Fat Burning

Finally, the last big benefit that you’ll get from taking part in a Clive boot camp class is an accelerated rate of fat burning. Since these classes are more intense as mentioned, they’re going to really boost your metabolism for hours after you’ve completed them, helping you burn fat faster all day long.

While most workouts can help you burn calories while you do them, the fat burning stops once the workout is finished.

With the Clive boot camp classes however, you’ll be burning fat 24/7, thus you make far faster progress.

So as you can see, there are a number of reasons to consider joining a Clive boot camp.  If nothing else, join for the fun you’ll have.  It’ll get you thinking completely differently about what fitness can mean and actually looking forward to each and every workout session you have scheduled.

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Des Moines Boot Camp

As you get started with your Des Moines Boot Camp, it’s also going to be very important that you stop and consider which foods you’re eating on a daily basis. Those who don’t consume a wide assortment of healthy foods in their plan may fail to see the results they’re after as they’ll begin to suffer from nutritional deficiencies.

Additionally, a poor diet can also make it much more difficult to sustain good energy levels for your Waukee boot camp, so this may make it that much harder to put in a good effort.

Let’s go over the top foods that you should be turning to from each food category.

Protein Rich Foods

Protein rich foods are what will supply your body with the assortment of amino acids you need to rebuild and repair broken down muscle tissue as well as perform all the other vital life functions needed to stay well.

The top protein rich foods to add to each meal and snack you consume include chicken breast, turkey breast, egg whites, fish and seafood, low fat dairy foods, as well as egg whites and the occasional whole egg.

Whey protein powder should also be considered to help you get your intake up higher as necessary as well.

Carbohydrate Rich Foods

Moving along, next we come to carbohydrates. Carbohydrates are a must if you want to give good effort in your Waukee boot camp workouts, but are one variety far too many people start to avoid.

Carbohydrate rich foods can be divided up into complex and fibrous. You’ll want to eat your complex carbohydrates around the workout period as these supply the most energy overall. Good choices include oats, brown rice, quinoa, sweet potatoes, and barley.

The fibrous carbohydrates to focus on the rest of the day include all vegetables along with a moderate amount of fruits, putting most of the focus on berries, apples, oranges, and grapefruits.

Fat Rich Foods

Finally, the fat rich foods are a must for keeping hunger down and keeping you healthy as well. The top fat rich foods to focus on include nuts and natural nut butter, seeds, avocado’s, olive oil, coconut and coconut oil, fatty sources of fish, and flaxseeds.

Be sure to take in moderate amounts each day, while keeping your calorie intake in check.

So there you have the top foods to be eating while doing your Waukee boot camp sessions.  Eat well and you will see far better levels of success.

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Des Moines Personal Training

If you’ve started with Des Moines personal training sessions aimed to help you shed excess body fat and firm up select regions of your body, you must be taking your nutrition into account at all times. Nothing is going to help you move along faster than utilizing a good nutritional protocol as diet is key for success.

You can exercise all you like but if you don’t have good nutritional practices in place, you are not going to be moving forward towards your goal.

That said, let’s go over a few of the top Des Moines personal training nutrition tips that you should be utilizing.

Add More Protein To Your Diet

The very first thing that you should be doing is adding more protein to your diet plan.  Protein is the one nutrient that will calm hunger pains the fastest, allowing you to stick to the reduced calorie intake that you need to be consuming at this time.

Those who aren’t getting enough protein in their plan will also risk lean muscle mass loss, which would further slow-down the metabolic rate.

Start increasing your protein content and watch how much faster your results move along.

Don’t Shun All Fats

Next, make sure that you are also not shunning all fats from the picture. This is yet another big mistake that far too many people make.  Many Waukee personal training instructors have to explain to their clients the necessity of fats to get them including them back in.

Dietary fats are going to go a long way towards reducing hunger as well, but more importantly they’ll keep your hormones at proper levels, which ensures that your body stays healthy and continues to burn fat for the long haul.

Fats are more calorie dense so you definitely do not want to overdo them, but do be sure that you’re including them in.

Make Your Diet Work For You

Finally, the last thing to keep in mind is that you should always be focusing on making your diet work for you. Don’t go on a random diet you find that you know you’ll never be able to stick with.  Remember that there are many different diet approaches that can get you results, the trick is finding the one that you will enjoy most.

Do that and you will be on track to success.

So there you have a few smart nutritional tips to get you going as you work with your Waukee personal trainer instructor. Get these in place with your workouts and you will move along far faster towards your goal.english to french

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