Heather Whaley, Brookhaven Personal Trainer
What Makes Me Different Than Other Trainers?
Metabolism Calculator
1 lb = 3500 calories. For healthy weight loss, you need to have a 500 calorie deficit in your daily diet. This can either be done by burning calories or cutting back on calories. Use the calculator below to figure out what your baseline caloric burn is to MAINTAIN your current weight. Are you meeting or exceeding this goal? Weight loss is simple math. Calories are everything when it comes to weight loss. This is a universal rule. Calories in vs Calories Out.
Studies have proven that more than 88% of people who train without a personal trainer do not achieve the results they seek. Is that you?
Ready to get healthy, get in shape, and be fit? Here’s how I help. I will:
- Keep you motivated and accountable
- Provide a customized program and track your progress
- Create a routine that gives structure to your work week
- Ensure that you are exercising efficiently
- Keep you exercising safely by using the proper movement pattern and body positioning
- Take into consideration any existing medical conditions or limitations
- Provide body fat testing, nutrition analysis, and much more.
If you want to find out how I can help you improve your life, health, and body, click here:
10 Tips to Reset Your Sunday
All work and no play is not a healthy way to live.
Even if it’s just an hour without your BlackBerry or iPhone, wouldn’t it be nice to not have to worry about what all is going on in THE world, let alone YOURS for just a little while? To take a break from the bill pay reminders, Facebook comments, emails and updates, and just be …. present?
Maybe in this hour you begin with a nap, or meditation, playing with your children, or going outside for a walk. Maybe even tackling that project you’ve been putting off.
But being present in the moment is sometimes the most valuable asset you have and can give. The best part of it is you just may find out where you really are without having to check in.
Resetting Sunday is also an opportunity to reduce our carbon footprint. For example, by going without electricity for one full 12-hour period, you’ll save somewhere around 32 kWh, which is the average daily consumption. By not showering you’re saving almost 100 gallons of water.
Here are 12 tips to reset your Sunday:
taking an opportunity connect with those you care about most.How to get rid of CELLULITE naturally and safely
Cellulite was once respected as an attractive symbol of wealth. It meant you could eat rich foods and didn’t have to physically labor. Well, these days almost all women have cellulite to one degree or another, and it’s generally considered a blight–a sign of a lazy, unhealthy lifestyle.
Millions of women spend tens of millions of dollars per year on all kind of cellulite treatments looking for a cure, and aren’t any better for it. Is there anything you can do, really? Fortunately, there is.
Now that summer is here, it seems like a good time to dive into the subject and help you sort the BS from the truth, and work out what you can do to get smoother, sexier legs, hips, and butts.
We all know what cellulite looks like–it’s the bumpy fat deposits that often appear on the legs and butt, but can also show up in the hips, stomach, and arms. Sometimes it’s severe, and sometimes it’s quite mild, only visible when you pinch the skin.
Well, what you’re actually seeing are swollen fat cells putting pressure on the surrounding fibrous tissue. This then pulls the skin downward and creates the telltale pitting that makes so many women self-conscious.
Women are more prone to develop cellulite than men because of our estrogen and because of our hormones (estrogen) and because we naturally hold more fat than men.
So, what does work for reducing the appearance of cellulite?
Notice that I said reducing the appearance of cellulite, because genetics do play a role here. You may not be able to completely “cure” yourself of all vestiges of it, but there certainly are things you can do to help make cellulite less noticeable.
Goal #1: Lose body fat
The more fat you have in the affected areas, the more exaggerated the cellulite will look. By losing fat, you’re taking the pressure off the surrounding tissues, which naturally reduces the severity of the pitting.
Goal #2: Increase blood and lymph circulation
Poor circulation and lymph drainage (lymph is a substance your body uses to dispose of waste) can lead to inflammation and swelling, which directly aggravates the problem, and it also inhibits the reparation of the connective tissues and collagen that play vital roles in the appearance of the skin. If blood and lymph flow remains decreased for extended periods of time, hardened collagen bands can actually form around the fat globules, further worsening the cellulite and making it even harder to get rid of.
Goal #3: Address the health of the connective tissues and the collagen in the skin
The weaker and stiffer these tissues are, and the looser the skin is, the more prominent cellulite becomes. By improving the health and elasticity of these tissues, you can reduce the visibility of the cellulite.
How do I accomplish these goals?
#1 Lift Weights!
This is more important than many women realize.
According to Dr. Murad, author of The Cellulite Solution, the more frequently you move blood and lymph around in the affected areas, the more you can reduce the visibility of cellulite.
Well, guess what is an incredibly effective way to stimulate blood flow and lymph movement and drainage? Yup, weightlifting is. So here’s another reason why you should be squatting!
Another cellulite-related benefit of weightlifting is that as your muscles grow, every area of your body naturally tightens, giving you a smoother, fuller look (and avoiding the dreaded “skinny fat” physique).
Don’t know where to start? Contact me for a complimentary evaluation and more info on strength training for women.
#2 Eat Clean
What you put in to your body is what you get out of it. Consuming junk = Junk in the Trunk and a “Keg Belly” instead of a 6-pack! Aim to eat foods that are whole foods (i.e. not processed or at best minimally processed). If it has ingredients you can’t read, DON’T EAT IT. Your body doesn’t know what to do with these random chemicals that we call “food” and it will store it in your fat cells as toxins because it doesn’t know how to process it. You’ll be amazed at how much a whole food diet will, not only help you lose weight, but clear up your skin, help you with sleep, improve your mood, improve regularity, etc.
#3 Try these Supps
I’m not into pushing pills, and I will tell you right now, there is NO magic pills for weight loss. HOWEVER, if you are working hard and eating clean, these are supplements that may compliment your progress. The following 2 supplements are commonly recommended in conjunction with handling cellulite. Don’t count on them to be more effective than weightlifting and fat loss, but they’re affordable, and they just may help.
The first is an herb called gotu kola. Research has shown that it increases collagen production, and improves blood circulation, which can both positively impact cellulite.
The second is horse chestnut, an extract of the seed of the Aesculus hippocastanum tree. Research has shown that it improves circulation and has anti-swelling and anti-inflammatory properties, which can help reduce fluid “spillover” in areas affected by cellulite, and thus reduce its visibility.
Before I sign off, I want to just point out that cellulite is, by and large, and issue of perspective. It isn’t unhealthy per se, and isn’t nearly as noticeable to other people as it is to you. Being lean, strong, healthy, and fit are far more important–and beautiful–than just having smooth skin.
