Thursday, January 27, 2011

Why You Aren't Losing Weight... and What You Can DO About it

The most common question I get from clients, and potential clients that I meet with, is, "what can I do to lose weight?" And every time, I try to make it very clear. Losing weight requires 2 things, exercise and proper diet. Guess what? If you are training with me, you're obviously getting the exercise. If you're training more than 2 days/week you are probably getting at least the recommended amount if not more. OK, that's 20-30% of the problem solved... but we've got 70-80% of the problem still looming overhead.

Nutrition and Diet determine 70-80% of your weight loss success. That's just how it is. I wish it were exercise, cause I can do that with you. I cannot hover over you, calculating calories like some sort of food nazi, and be with you every minute of every day forcing you to make good choices.

I am not a nutritionist. It's not my field, nor my right, to make a diet plan for you. However, I can make some very STRONG suggestions on this issue.

Here's what I suggest. Calculate your BMR (Basic Metabolic Rate).Click here for a good site to do this. Unfortunately, the BMR cannot know your exact muscle to fat ratio, so it is accurate within 100 calories (you're under if you have more muscle and less fat, and over if you have low muscle and high fat ratio). This is the basic amount of calories you need to survive at your height and your weight. It is what you need to ingest to maintain your current weight if you have no activity at all aside from sitting in a chair twiddling your thumbs.

Now use that same BMR Calculator, but put in a weight closer to your goal weight. That is your new target amount of calories. For example, if you are a 30-year-old female, who is 5'5" and weighs 200 lbs, you would naturally be burning around 1,689 calories/day just existing. If you wanted to weight 150 lbs, you would need to eat around 1,472 calories/day, and slowly your body will take the weight off. In order to lose 1 lb, you need a deficit of 3,500 calories, so depending on how many calories you cut from your diet, and how many you burn from your daily caloric intake, you can take weight off relatively easily if you allow your weight loss to become more scientifically minded.

If that same woman were to cut her calories down to 1472 calories/day, and not exercise once, she would lose 2 lbs a month. However, if she started working out, and creating an even higher caloric deficit through daily activity, that weight loss could be sped up to 2 lbs/week. I want you all to remember, NEVER eat less than 1200 calories per day. It will SLOW your metabolism down. Now if you accidentally go under 1200 calories every once in a great while, nothing bad will happen, but your body starts going into starvation mode if it is deprived long enough, and that creates a slower metabolism, and a harder time losing weight. Just trust me, always stick to at LEAST 1200 cals/day. Even if your goal was to be 100 lbs and you were 5'2" you should be eating at least 1240 calories even that low (not usually recommended to go to 100 lbs, I'm just using it as an extreme example).

My point is, if you can figure out your ideal daily caloric goal, and stick to it, you will see results. The type of food you eat is also important. It's hard to stick to 1400 calories/day if you eat them all in oreo form. That's only 20 oreos. Sorry, but you'll be full for like 30 minutes. It's important you are getting the right nutrients to stay full between meals, and that you space your meals wisely. I suggest no longer than 4 hours apart, but ideally every 2-3 hours if you are eating 6 times/day. Protein, Fiber, and Water are your best friends. Make sure you get that protein and fiber because it will keep your blood sugar levels more stable and you feeling fuller and more satisfied longer... not to mention keeping all engines running smoothly. Making smart choices about your carbohydrate intake is also important. Whole grains, high vegetable counts, and portion control is important.

If you have a hard time keeping track of your calories, and you want a great way to do it, check out this website: You don't have to pay for the membership, it's a free service, but the membership will help you design a plan that's best for your body type and your metabolic type. Everyone is different, and different ratios of carbs/proteins/fats benefit different types.

Hopefully this post can help you get organized. Another trick I have come up is using a meal planning calender. I write what I'm having for breakfast, lunch, dinner, and snacks for the week ahead, calculate all of the calories in advance, make sure I stay within a range that's right for my metabolism, and grocery shop for everything the weekend before the new week starts. This not only saves me a lot of eating out money, but also helps my household run a lot more smoothly, and I no longer have to get really worried about if I'm eating too much/not enough. It really helps a lot.

If you have any questions, or would like me to set you up with a nutritionist who can help you further, please feel free to call me or send me an email.

(512) 949-9580

Thursday, January 6, 2011

HEALTHY Peanutbutter/chocolate Recovery Shake

I made this recipe myself, not to say it hasn't been done before, but I did it on my own without a recipe. I hope you enjoy as much as I did.

1/3 c. Whey Protein Isolate (I found this in the bulk bins at Sprouts Farmers Market)
1 Tbsp.-ish Peanut Butter (organic) I didn't measure it exactly just threw an overflowing teaspoonsfull of it in
1 frozen banana
1.5 cup almond milk
1 squirtfull of liquid Chocolate Stevia

DELISH! It even passed Jeff's taste test! Try it.. it's good for you. Perfect After-workout snack!

Also, I want all of you to read this article, or at least read the summary...

it just reminds you, and explains in further detail, why you need to be doing High Intensity Interval training. Seriously. For $45/month, you can join my High Intensity Interval Bootcamp!! DO IT!!! Monday & Thursday from 7 am- 7:30am. That's it. And you'll start seeing results faster than you think! Call me (512)949-9580

Tuesday, January 4, 2011

2011, The Year YOU Are Going to Make A Change

So 2011 is upon us! Happy New Year to Everyone! I'm sure most of you have written down New Years Resolutions, myself included! Now, when it comes to exercising and eating right, I've heard every excuse in the book why people cannot seem to follow my weight loss plans. No one wants to change... not really... not deep down. We all want things to be as they are, it's easier. I'm here to tell you that change is really hard. I didn't start out as a Personal Trainer. I changed my life and became one. I didn't start out naturally thin with a great metabolism, I worked my weight off, and I had to change my exercise and eating habits to do it. Both exercise and eating have to be changed, it cannot be one or the other, it simply does not work that way.

I can tell you with 100% confidence that Exercise and Eating Right are hard work. But I can tell you with that same 100% confidence, that they are WORTH IT.

Caitlin's Top 5 Reasons why Exercise is WORTH IT:

1. Exercise boosts Immune System/Life Quality/Length of Life. The people who regularly exercise get sick a lot less often. Case in point, I've gotten mildly sick once or twice in the last year. My husband, who is less active, has gotten sick about once a month. Are you chronically ill? Exercise might be the prescription you need! Studies haveproven that Exercise can increase lifespan, and most definitely life quality.

2. Exercise boosts Mood. When you exercise, get your heart pumping, you get a flood of endorphines, regularly called an exercise high. It feels amazing when you finish your workout. You feel tired, yes, but you feel exhilerated! Exercise, when done regularly, can become incredibly addictive, making a noticeable difference in your mood on the days you do and don't work out. Not only that, but you feel better about yourself, and getting closer to your goals, when you put in a good workout. Studies have proven Exercise more effective than anti-depressants.

3. Exercise enhances your Sex Life. Yes, I mentioned it. I had to. All I'm going to say is, read this article, and find out for yourself why.

4. Exercise Boosts Metabolism. Especially when you are Weight Training and Sprint Interval Training. More Muscle Mass = Higher Natural Metabolism. I can help you with this!

5. Exercise Reduces Stress. It helps reconnect your mind and your body and take your mind away from all of the stressful things that are in your life. It also helps flood the body with endorphines (as I mentioned before) and reduce the amount of adrenaline and cortisol that may be flooding your system while you stress out mentally.

Caitlin's Top 5 Reasons why Eating Right are WORTH it:

1. Eating Right Boosts your Immune System. See my article on Obesogens. See my article on High Fructose Corn Syrup. See all my articles. The way you eat can drastically affect the way you feel and the way your body runs. If you've got artificial chemicals mucking up the factory, it's not going to run too smoothly, now is it?

2. Eating Right Boosts your Self-Esteem. You know when you're eating healthy, you feel great about yourself, and your ability to do something good for your body. When you eat something bad, you know it, and you feel it. You may get down on yourself for it. Was it worth the 20 seconds of tastebud bliss? I don't usually think so.

3. Eating Right Gives you Lots of ENERGY. The better you eat, the healthier, and the more whole foods you eat, the more energy you will have naturally. This will help you get your workout on! Eating every 2-3 hours, including protein to keep yourself full, and getting all your green veggies and vitamins in (especially the B vitamins) will make a significant difference in your daily energy levels!

4. Eating Right Increases Your Lifespan. This is a no-brainer. The healthier you eat, the healthier you are, the longer your body will function at a better rate, and the longer you will live, and live comfortably for that matter!

5. Eating Right HELPS YOU LOSE WEIGHT!!!!!! 70-80% of your Weight Loss success depends on how you eat. I can work you into the ground with lunges and pushups, but if you go home and stop at Wendy's on the way there, you're not only negating all the hard work you just put in, your probably adding to the problem. Do me a favor, add "STOP EATING FAST FOOD" to your resolutions list and keep it there for the rest of your life. I would rather starve than eat fast food. It is SO bad for you.

If you're ready to change your life, to get in shape, and learn the skills necessary to succeed at your health and weight loss goals, come see me.

Call today (512) 949-9580 for a Free Consult, or go to my website:, or


We will be starting our HIIT Bootcamp as soon as we reach enough members, we have 4 more slots left, and they are ripe for the taking!

Enjoy Sprint Interval Training, with Peer Support and Time Improvement Goals!

2 days/week (Monday and Thursday) for only 30 minutes/class!

Classes will be held Monday & Thursday at 7:00am-7:30am at Settlement Park in Round Rock, TX. Classes are only $45/month if you act now! Starting in February they will be $50/month!