Tag Archives | weight loss

Susan Howard provides some tips to tricking your body to lose weight.

Going, Going, Gone

By Susan Howard

Set weight, it’s a real thing.  There is a number with which your body prefers to be, and try as you may, it feels impossible to get off that number.  Our bodies calibrate and especially after a big weight loss, we biologically like to stick at what feels most right.  So based on, height, size, and current metabolic rate, your body adjusts.

“That’s not the weight I want to settle on,” you complain, “I want to be 5 to 10 plus pounds less.”

This is a tough one because you are already looking good, but greedy. The better we look, the better we want to look.  What to do?  How can we trick our bodies into responding a new way?  By doing something different.

If your focus has been cardio, switch to strength.  If you’ve been doing endurance, switch to interval sprints, or heck, pick up a jump rope.  If you have been training for power, few reps and heavy lifting, ..read more

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Personal Trainer Susan Howard shares advice on why we binge eat and assures readers that it's okay.

The Morning After, Stories of Binge Eating

By Susan Howard

“I had a horrible night last night,” my client begins. “I binged.” And so it goes, the tale of the morning after and for my big weight loss clients, this habit is especially a scary one that feels shameful and out of control.  “I am scared,” they continue, “that I am going to put all the weight back on.”

Of course you are.  Even the science thinks so.

Once you lose a large sum of weight, the fat cells remain, but have just shrunk down in size.  You cannot lose the cells. Stinks right?  That’s why it’s best never to get overweight in the first place.  Those little fat cells are hanging out asking to be filled up. “Hey, what’s the story, why am I so small now?  When am I getting filled up again?”

Here are a few causes for binge eating, beyond emotionally charged stress eating and plain old habit:

Taking in too little calories. Anything under 1,500 for an ..read more
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Susan Howard explains that being too strict on your health and wellness journey can be a drawback in the end.

Black or White

By Susan Howard

If your goal is weight loss, muscle building, or somewhere in-between, chances are you are being mindful about what you eat, how much you workout, the amount of sleep you get — the whole lot. Cruising along on My Fitness Pal (an app I love by the way), tracking your every move, you are getting some success and feeling great.

Then the BOMB hits.

You go on a trip, get off your routine, have a cheat day, and the whole plan goes to pot.  Something as simple as a cheat meal can derail a well meaning fitness seeker.

“Well, this is my cheat meal so I might as well have a third glass of wine, a troth of pasta, and a huge piece of cheesecake.”

Remember it’s not a competition.  You should be pretty healthy MOST of the time.  The more deprived you feel, the more likely you are to go off the rails. Try and find shades of gray. (Not that ..read more

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Before and After

By Susan Howard

Although intriguing to look at, I’ve always hated before and after pictures because they imply an untruth. The before image is of a sad sap, overweight and dumpy.  The after is a picture of a trimmer, suddenly tanned, buff version of themselves. It’s as if by the mere nature of losing 20 pounds the “after” person’s life is now flawless, all of their troubles have vanished, they have a smoking hot girlfriend/boyfriend, a large bank account, and great friends to party with.

In truth, there is no before and there is no after, there is only NOW.

This workout, this day, and choices made in this moment are all the factors in the image of you.  If you are unhappy in your body, then, no, you won’t feel good today or any other.  It is not empowering to walk around day after day in a body you despise. I am not talking about fitting into a size 2 jean, more like acknowledging ..read more

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Keep moving throughout your day -- even at work -- if you really want to lose weight and get in shape.

Just a Sec

By Susan Howard

My clients that have successfully lost weight have one thing in common.  They wanted it.

They wanted to drop excess pounds more than they wanted to keep them.  You want it, too, you say…but how much?  Instead of excuses they found possibilities to make healthy choices and squeezed in moments to move no matter what.

Over the years, I’ve received photos of clients doing push ups in the snow, squats in an O.R. hospital room, biking in the rain, and crunches on the floor of a plush office.

We are animals meant to MOVE.  Go get ‘em tiger.  Get back in touch with this need, the fire within you. Feel your heart pumping.  Steal away for a quick walk during your lunch break, something to make you feel alive in your body.

Here’s a quick workout if you don’t know what to do.

Squats – 20 reps

Push ups – 20 reps (or just hold the top of a push up and count to ..read more

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A Los Angeles trainer admits to eating unhealthy at times and is making a commitment to reduce the amount of desserts she eats per month.

Confessions of a Los Angeles Trainer

By Susan Howard

My whole life I have basically been able to eat what I want.  Though I profess healthy eating (and mainly eat fairly well), I also have eaten my share of junk, like fries, pastas and sugar.  I naturally have a pretty quick processing metabolism — (don’t hate) — and my workouts have improved that function, so I have always been able to get away with being less than perfect with my eating.

Until now.  The day has come that my body does not want to process things as quickly and my extra snacks have nowhere to go, but to store.  Okay, turn to fat.  I am okay with this and have decided it’s probably time for me to enter into the adult world and limit my intake of crap.  Cupcakes are for five-year-olds, seriously.

So this year I am allowing myself one dessert a month. If I’m freaking out, I’ll have my one out, but I will no longer mindlessly shove ..read more

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Weight loss starts by loving yourself and then getting more active in your daily life.

What’s Wrong With YOU

By Susan Howard

One of the blocks to successful weight loss is feeling bad about yourself.  You’re a blob.  You have no will power.  You are lazy.  You will never look like Channing Tatum or Jessica Alba or whoever is seemingly hotter than you.  So why bother?  The reason we get heavier and heavier is we have given up on ourselves.

Maybe we were in shape, but we got injured or had a lifestyle change — married, divorced, family tragedy, new job, depression the list goes on.  We are very good at coming up with excuses that even WE believe.  Random reasons we can’t make time to exercise.

Well, all that is going to end NOW.

Hear this.

You are GREAT.  Whatever size, whatever shape, you are wonderful and sexy and amazing.  First things first, we must love ourselves.  Easy to write or say and super hard to do.

There was a study done with women in which half were handed a notebook with an ultra ..read more

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Make a commitment to workout every week!

I Get So Emotional, Baby

By Susan Howard

“My mother-in-law is coming into town.”

“I have a super stressed work week.”

“My kid vomited on my running shoes.”

Whatever excuse you come up with not to workout, needs to be tossed aside.

“But, Susan,” you plea, “I really do have a super packed work week and my dog did chew up my iPhone with my run keeper app.”

Over my last decade of training clients, I’ve trained people with various degrees of busy-ness. And with every one of them, I stress that they shouldn’t think about whether they want to or have time to workout. Just start moving for 20 to 60 minutes, 3 to 5 times a week and don’t stop committing to that.  My clients with the highest degree of consistency always get the best results.

“You can spend one hour working out or 24 hours dead.”

Having returned from a four-day fitness conference this is one of the messages that still rings in my head.  It’s true — the bounty of ..read more

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Kick Starter New Years A Go Go

 

By Susan Howard

It’s hardest to begin and once you’ve stopped difficult to restart. Inertia; an object at rest tends to stay at rest, and an object in motion tends to stay in motion. Just like riding a bike, once you are going it’s fairly easy, but that moment, the first pedal push and balance takes some doing. Once you take the first step, you will naturally continue forward.

Often times when I am training, within the first ten minutes of a session the client is trying to book their next appointment. They realize immediately how vital motion is and how good it feels to be in action.

We must move our bodies to free our minds. I offer you nothing less than Nirvana. I watch my little kids in the morning playing a jumping game up and down they look like little frogs because it FEELS GOOD TO MOVE. Not only does it feel good, but it is necessary.

I am here ..read more

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