Part 4 of 4 series:

By Tami Lindahl

Weight loss has so many aspects to it, which is why I created this series.

This is the last one and probably the most important. This “one thing

different” is how I personally lost over 20 lbs. and have kept it off for a

couple years . . . → Read More: Do Just One Thing Different and Lose Weight, Part 4]]> Do just one thing different and lose weight

Part 4 of 4 series:

By Tami Lindahl

Weight loss has so many aspects to it, which is why I created this series.

This is the last one and probably the most important. This “one thing

different” is how I personally lost over 20 lbs. and have kept it off for a

couple years now. We’re talking carbs. Let me be perfectly clear, I am not

suggesting anyone to go on a low carb diet (I don’t believe in diets), I am

suggesting incorporating the right ones, specifically the complex carbs.

Before I tell you what they are, I want to tell you why. Complex carbs are

lower glycemic. This means they keep you body in a fat burning zone vs. high

glycemic carbs which spikes your insulin level that flip a switch in your

body to store fat. Refined sugars, breads, rice, pasta, potatoes, juices and

sodas rob you of the nutrition you deserve and put you in fat storage. Go for

the natural richness and nutritional power of whole grains. They will fuel

you with power and keep your waistline in check and have you burning your

calories most efficiently. Your best choices are: Vegetables- most; whole

grain breads, tortillas and pastas; oatmeal; beans and lentils; and Fruits.

For more info on In-home personal training in Santa Clarita or weight loss

coaching by phone www.FreeTrainerTips.com or 661-312-4239

Trying to lose weight can be frustrating and sometimes challenging because  it’s too much to think about. Who has the time to learn ALL the things you  need to do different to see the results your looking for? I’ve put together  this series to make it just a . . . → Read More: Lose Weight Doing Only One Thing Different. part 3]]> Do just one thing different and lose weight.
Part 3 of 4 Series:
www.TamiLindahl.com

Trying to lose weight can be frustrating and sometimes challenging because 
it’s too much to think about. Who has the time to learn ALL the things you 
need to do different to see the results your looking for? I’ve put together 
this series to make it just a little easier for you, hope it helps.
Today is about: Get Moving! If you are a non-exerciser and you get moving, 
the weight will fall off. Maybe you’ve been thinking about an exercise 
routine but don’t know where to start. First of all I would suggest you see 
your doctor before beginning a program and then I recommend seeking the 
advice of a personal trainer.
Ok that said, it takes 3500 calories to gain or lose a pound. So, if you eat 
an extra 3500 calories you’ll gain a pound and if you burn an extra 3500 
you’ll lose a pound. Don’t panic, I don’t mean it has to be done in one 
day. If you burn an extra 500 calories a day for a week that equals 3500 and 
there is your pound lost. Here is a list of things you can do to get moving, 
and losing:

These calculations are based on 60 minutes and a person that weighs 150lbs.
• Bicycling, stationary vigorous, 756 – moderate, 504
• Jump rope, 720
• Circuit training, 576
• Beach volleyball, 576
• Kickboxing, 540
• Aerobics, step or high impact, 504
• Row machine – moderate pace 504
• Hiking, 414
• Golf, 396 -no cart of course
• Waling briskly, 360
• Tae kwon do, 342
• Sex, moderate effort, 108…. Ok, that one was just for fun but, if you 
take your honey for a hike and then have sex you got your 500 cal in for the 
day! How bad was that???     
If 60 minutes seem a little to tough, you could always burn 250 extra 
calories and eat 250 less per day and that will equal your -500 per day!
  By Tami Lindahl, Think Fit, Live Life Now! Certified Personal Trainer and 
weight loss coach.
For more info and free gifts go to www.WeightLossEvolutionNow.com

Disclaimer: The information given on the Calorie Calculator is designed to 
help you make informed decisions about your health. It is not intended as a 
substitute for the advice or treatment that may have been prescribed by your 
physician. Before adhering to any of the information or recommendations, you 
should consult with your physician. Understand that you are solely 
responsible for the way that this information is perceived and utilized, and 
do so at your own risk. In no way will Internet Fitness be responsible for 
any problems that might occur due to the use of this calorie calculator or 
the advice contained within.

So many people have tried so many diets only to lose weight and gain it all back again and then some. I’m doing this series to help see that they don’t have to “diet” anymore. Changing one habit can put you on the road to . . . → Read More: Do Just One Thing Different and Lose Weight…. part 2]]> Do Just One Thing Different and Lose Weight.
Part 2 of the 4 part series:

So many people have tried so many diets only to lose weight and gain it all back again and then some. I’m doing this series to help see that they don’t have to “diet” anymore. Changing one habit can put you on the road to a healthier lifestyle and subsequently, weight loss.
Today’s “one thing different” is nixing pre-packaged foods. Yes, that includes fast food. I’m not saying turn your world upside-down and I know we all have busy and crazy  lives, but by just ditching packaged foods (if that’s your norm) your excess weight will fall off. The result of not picking up that seemingly “harmless” prepackaged blueberry muffin will lead to reaching for more fruits or veggies. This doesn’t have to be hard. 
With just a little effort or planning you have your veggies with you and “ready to eat”. In a pinch, stop at the grocery store and pick up a piece of fruit instead of a bag of chips. So many of these prepackaged or fast foods have hidden sugars, sodium, fat and are high glycemic, which puts you in a fat storage mode!  By doing this one thing different I promise you will feel better, have more energy, your bone density will increase and…. Oh ya, you will lose weight.

For more info on weight management or fitness call Tami Lindahl Today! 661-312-4239

This is the first of a 4 part series on how doing just one simple thing different can have you on the road the weight loss. Today’s is eliminate high fructose corn syrup aka HFCS. That’s it, just eliminate HFCS. Sounds easy enough right? . . . → Read More: Do Just One Easy Thing Different and Lose Weight Part 1]]> Do just one easy thing different, and lose weight.
Part 1 of the 4 part series:

This is the first of a 4 part series on how doing just one simple thing
different can have you on the road the weight loss. Today’s is eliminate
high fructose corn syrup aka HFCS. That’s it, just eliminate HFCS. Sounds easy enough right? I’m not asking you to go on any crazy diet or work out for 2 or 3 hours a day, just eliminate that one thing. The other areas of our life stay the same.
HFCS is a cheap sweetener found in more food than you may realize. You will find it in salad dressings, fruit drinks, some yogurts, some cereals, canned soups and other canned goods. You may even find it in your ketchup, bread, and packaged cakes and cookies. It’s just a matter of reading your ingredient list.
A diet high in HFCS can promote diabetes, gout, kidney disease, liver problems, cardio vascular disease and even complications with aging. But for the sole purpose of trying to lose weight you want to avoid HFCS because it has your blood sugars spiking which put you in a fat storage mode. To take it a step further try eliminating all foods with added sugars. Your weight will fall off and all you did was change that one simple thing!

For more info and free gifts, visit: www.TamiLindahl.com

or call Tami today 661-312-4239

1.    First of all you are on vacation and you are not trying to get fit you are 

just trying to stay fit so your workouts . . . → Read More: Stay Fit While Travelling]]> Summer is here and vacations are just around the corner. You have worked so hard to achieve that beach body here are some tips to keep you on track while you travel.

1.    First of all you are on vacation and you are not trying to get fit you are 

just trying to stay fit so your workouts can be shorter. Just getting 10 to 20 minutes in can really keep you on your program. The longer we go without exercise the less we want to do it so as long as you get a little bit in while on vacation, the easier it will be to get back into your routine when you return home!

2.    Are you planning any tours? Rather than take the bus tour go for bike 

tours or walking tours. Look for more activities that keep you moving, like kayaking, paddle boats, snorkeling, volleyball, Frisbee or even swimming. 

Isn’t being able to do these things the reason we exercise anyway?

3.    If you are in a hotel room that has a coffee maker try doing your 

exercises just long enough to brew a pot of coffee. It doesn’t seem like much but trust me if you are doing jumping jacks or push-ups the entire duration it takes to brew the coffee  you may want to skip the coffee and head straight for the shower!

4.    Bring your fitness book or magazine with you. Chances are if you’re on 

vacation you’ll be laying by the pool or ocean and will get a chance to read. If you are reading the fitness book it will help keep you inspired to eat right and get your exercise in!

5. Have a “splurge meal” once in a while … just not every meal. Be aware of the fried foods, high fat sauces, and heavy desserts. One or two won’t hurt, but if you have them at every meal you can easily undo all the hard work you put in at home

Have a great time and I’ll see you at the gym when you get back..

•     In 37% . . . → Read More: What do staying hydrated and weight loss have in common?]]> We often here about how drinking lots of water is important for our health and keeping the body clean and hydrated but, why should we care? Water, soda, Gatorade, beer…. What’s the difference? Well besides the fact that water doesn’t have the calories, sugar, chemicals, or alcohol; it’s important for weight loss. Here’s why:

•     In 37% of Americans the thirst mechanism is so weak it’s mistaken for 

hunger. So people are eating extra fat, calories and sugar, when they just need a glass of water.

•     Even mild dehydration will slow the metabolism, about 3%

•     One glass of water will shut down those midnight hunger pangs

•     Dehydration triggers fatigue, so you are less likely to exercise

•     Preliminary research indicates that 8-10 glasses of water significantly 

ease back and joint pain for up to 80% of sufferers. Again, making exercise easier.

•     A 2% drop in body water can trigger fuzzy mental function like basic math 

and short term memory….did I exercise today? … Ok, it won’t keep you from remembering if you exercised or not, but you get the point.

•     Makes your skin healthy and younger looking. I know that doesn’t have 

anything to do with weight loss, but a nice benefit none-the-less!

They say you should drink ½ oz of water per lb. of body weight so if you are 120lbs.you should drink around 60 ozs.

So help your self to a great big glass of ice cold water, it will make you skinny!