If you’re working with one of our Jackson personal trainers to develop a fat loss program, a balanced diet that includes three portion-controlled meals and two to three snacks has been recommended. Your Jackson personal trainer has probably also told you that you want to make sure those meals and snacks not only curb hunger, but also provide the body with the nutrition it needs to function properly and even assist in the fat burning effort.

If you’re stumped for snacks and can’t figure out what can help you along the way, there are plenty of options out there. If your Jackson personal trainer also has you working on muscle strengthening to speed up the fat-burning process, you’ll want to keep foods that feed the muscle in mind as you select both meals and snacks.

Some of the healthier snacks that can help rather than hinder fat loss efforts include:

• Fresh fruit – Apples, bananas, grapes, pears, blueberries and other fresh fruits are excellent snacks to pick up energy levels when they are dropping without adding a ton of calories to the mix. Fruits contain natural nutrients, fiber and even antioxidants in some cases. This makes them great to include not only on the snack menu, but also with meals. Just make sure you are eating a variety of different fruits and in low to moderate levels, as consuming too much fruit daily can cause a rapid rise in blood sugar leading to fat storage.
• Nuts – While nuts get a bad reputation because they contain fat, they also contain a lot of protein.  And most of the fat is healthy fat! If muscle building is a part of your plan, low or no-salt nuts can serve as an excellent snack time pick-me-up. Also consider low or no-sugar added peanut butter.
• Yogurt – Low-fat yogurt is one of the best snack time treats out there. It offers some sweetness, but fuels the body with nutrients and adds calcium to the daily mix.
• Raw vegetables – Like fruits, raw vegetables can bring a lot of nutrients to the table. Plus, they are excellent for satisfying a craving to crunch something.  Most veggies are high in fiber, which make you feel fuller.
• Popcorn – A small serving of unbuttered, unsalted air popped popcorn can also work in well with a diet plan to lose fat.
• Whole grain crackers – Top two or three crackers off with low-fat cheese or peanut butter and this will count as a power snack for curbing hunger while feeding muscle.

Boosting the metabolism by eating throughout the day in the proper portions can greatly assist the fat loss effort. Selecting the right snacks, however, is essential for making the program work. For other ideas on snacks for fat loss, consult with a Jackson personal trainer at Raising The Barr Fitness.

How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness:

• Work closely with a Jackson personal trainer – Exercise is one of the best ways to get yourself and your family in shape. Coming up with a program that will suit the needs of family members of varying ages isn’t easy though. A Jackson personal trainer can help you pick a plan that works for you while encouraging family members to get involved. You may even want individualized plans that also include family exercise time that’s fun. Taking bike rides together, walks or even jogs through the park might do the trick.
• Make eating right cool – Children are not born with a hatred for fruits, vegetables and other healthy food choices. They learn to scorn these things when processed, sugary and salty snacks and treats are introduced into their diets. Reserve the unhealthy snacks and fast-foods for occasional treats and make the healthy options the staples in your house. Also make sure your family sees you eating healthy foods. If you munch on grapes, yogurt or whole grain crackers in between meals, your children will be more likely to do the same. At mealtime, present healthy options, but do take the steps to make them tasty and enjoyable. Grilled or broiled lean meats, fresh vegetables, whole grain side dishes and other similar choices are healthy and they can offer a lot of flavor.
• Make exercise fun – When it’s your time to exercise, don’t let your kids hear you complain. If you really can’t handle the idea of a trip to the gym on a particular day, load up the kids in the car and go to a park for a hike. Or, just head to the backyard for a game of Frisbee or something fun. You’ll know it’s exercise, but your kids won’t.
• Work on breaking bad habits – If you smoke or drink too much, take steps to kick these habits. When children see their parents smoking or drinking, they associate these behaviors with being grown up. They also believe they are acceptable. Keeping drinking down to low or moderate levels or giving up tobacco can send your children the message you want them to learn.

If you want your family to become healthier and more fitness conscious, you may have to take the first steps. When your children and even your spouse see you having fun, they are likely to follow your example. Working with a Jackson personal trainer at Raising The Barr Fitness can help you get off on the right foot to effect a change for yourself and your family.

Those tips include nutrition, hydration, cardio, strength training and rest. These are the 5 tips to fat loss. Before I hand over those 5 tips I really feel like we should break down some misconceptions about cellulite.

The anti-cellulite plan is not about creams or surgery. It is not about skin wraps or miracle cures. The anti-cellulite plan focuses on one primary goal- fat loss.

Cellulite is nothing more than stored fat. It’s not some genetic mutation of fat cells. Cellulite is simply stored fat. The cottage cheese look, or the dimpled look, associated with cellulite occurs because of the connective tissue in our body. Men tend to have horizontal tissue. This tissue actually creates little departments where stored fat lives.

Women have the same tissue, but it’s shape is different. Women have honeycombed shaped connective tissue. The cellulite settles into the honeycomb compartments and gives the look and feel of cellulite.

A REDUCTION IN BODY FAT IS THE ONLY WAY TO RID YOURSELF OF CELLULITE.

The best anti-cellulite program is one that combines cardio, rest and nutrition. Here are the anti-cellulite tips to fat loss…

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.

2) Drink a cup of water at each meal.

3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.

4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.

5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method.

All of the above things combined will result in fat loss. This anti-cellulite plan will work. It includes good wholesome foods and regular exercise. Above everything else it asks you to make permanent lifestyle changes. Dieting and crash exercise routines are unsafe to continue for long periods of time.

I suggest working closely with one of our trainers.  Our trainers are certified to be the best in the area for lasting fat loss and overall health.  The best time to start your program is right now!

However, if you’re not continuing with the changes that you’ve made, you might find yourself back at the original weight that you were. Instead of going up and down on the scale, here are ten secrets that you can use to keep your slim figure.

1. Weight training works – Studies have shown that people that have more muscle mass will burn more calories, even at rest. Because of this fact, you will want to incorporate some weight training into your maintenance plan so that as you increase your calorie intake, you’re able to burn them off without any gain.
2. Food journaling – When you write down what you eat, you will be able to control the amount of food that you are eating. Even if you only write down your food intake for a few days a week, keeping an eye on how you’re eating can help alert you of problems before they become pounds.
3. Daily exercise – When you want to keep the weight off, exercise will need to become a part of your life. However, this doesn’t mean that you need to workout for hours each day.  Work out by doing something you enjoy… dancing, hiking, kick boxing…
4. Allow yourself treats – Life isn’t about deprivation, so neither should your new figure. When you’ve lost weight, you have learned about how much you needed to eat in order to cut back on calories. Once you’ve learned this, you can also learn to have a treat every now and then, enjoying it instead of overindulging in it.
5. Look at making changes rather than dieting – When you’re looking to lose weight, the ‘sprint’ approach isn’t going to be a long term fix. You need to permanently change your eating habits in order to ensure that your weight stays at its new position.
6. Learn to make favorite recipes healthier – If you have a favorite cheesecake recipe; why not learn how to make it lower in fat and sugar? This way, you can still enjoy the foods you love.
7. Get support – You don’t have to join a weight loss club to do this, but telling your friends and family about your goals can help to get everyone into supporting your efforts. When you do this, people will start to recognize that family gatherings should have healthy options as well as not always revolve around food.
8. Keep the stress away – Many people eat when they are stressed, but when you’ve lost weight, you want to avoid this kind of trigger. Instead, figure out ways that help you deal with stress. What can you do instead of eating to help calm down and relax?  Note: exercise is a great stress reducer, and a very healthy alternative.
9. Watch your weight – Studies have shown that those that regularly monitor their weight tend to keep off weight better than those that don’t. You don’t have to get on the scale every day, but weighing in once a week can help alert you to when you might need to rethink that second slice of pie.
10. Recognize a slip up and forgive yourself – When you start to get angry about mistakes, you can backslide into old eating habits. You will have times when eating right will be more difficult, but you will persevere. Acknowledge that you made a poor eating choice (or several) and then forgive yourself and eat better at the next meal. There’s no need to punish your self.

Keeping the weight off can actually be more difficult than losing it in the first place, but when you’re committed to keeping trim, these tips will make sure that you do.

Consider working closely with a weight loss expert.  They can provide you with a safe and effective weight loss program while keeping you motivated.  There is no better time to make this decision for yourself than right now.

I didn’t know he was so inspirational.  And what he says resonates with everyone, doesn’t matter whether you aspire to be a famous actor/singer, a successful business person, lose weight, or even be a better spouse and parent.

If you want to be inspired, and if you want to know how to change your life, then take 10 minutes and watch this video.

I think you’ll especially like what he says about running on a treadmill…

Be inspired,
Clint Barr

P.S.  Lots of women who are looking to get in great shape have found inspiration for reaching their health and fitness goals at our Boot Camp’s for Women.  Maybe you can too.  At less than $17 per session to look and feel great, it’s a steal.

P.P.S.  Lots of busy professionals are knocking down barriers in their fitness journey as well.  Check out our private one-on-one training programs and request a no obligation health and fitness consultation to learn how you can do the same.

Today as I was “sprinting” around town getting some errands done and I had one of those moments.  I was completely aware of my surroundings, that is all the other things that were going on around me (how far the other cars were in front of me, the road I was on, etc.)  But I was totally oblivious to what I was doing in terms of my speed.

Yep.  You guessed it.  Popped over a hill and there he was… the man in blue.  Of course at the time I wasn’t even considering how fast I was going.  Heck, I even hesitated to check my speed when I saw him, because I didn’t even know I was speeding.  Long story short, I received a “citation” from our very noble and protective civil servant.

My mind, consciously, was not on where I was at that moment.  And this is exactly what happens to our health over the years.  We lose touch with ourselves.  We essentially stop “checking our mirrors” and assessing where we are at and what we are doing.  It’s a dangerous place to be, just as dangerous as it is to let the mind wander while driving.

Sometimes we just need to be pulled over.  Be reminded that we are speeding through life and not fully aware of the damage we might be inflicting on ourselves.  Slow down… reflect.  Where are you health wise?  Can you remember what you ate today?  Do you even know when the last time you had a fitness assessment?  Have you ever had one?

It’s easy to stop paying attention to your health.  Just like it is easy to lose focus of how fast your going in your car sometimes.  Both could potentially have devastating outcomes.  If that policeman was not doing his job I could have seriously injured myself, or worse, someone else.  If you don’t take control, or better yet, if you don’t take ownership of your health and fitness, then it will end up hurting you.  And eventually those you love.

I know I will be more alert behind the wheel after today.  I hope you’ll be more vigilant with taking a more proactive approach to your health and fitness as well.  Looking in the mirror and figuring out where you’re at is the first step.

To your health,

Clint Barr

P.S. I’d love to get your comments about this topic, or even answer any questions you have.  Just post them to the comments section below.

- Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease.   Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.  They go great with a steamy, hot bowl of oatmeal too!

- Avocados contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

- Deep-water fish, such as salmon, is abundant in omega-3 essential fatty acids, which are essential for healthy brain function.  Plus, research shows that individuals who consume fish are have 9% less body fat than those who don’t eat fish regularly.

- Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.

- Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease.  By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream.

Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It’s important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

- Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly.

- Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.

Think about all the times you have heard someone say “the doctor says it’s stress related”.  Normally people will laugh it off, concluding that doctors say that when they don’t know the real answers or diagnosis.  The truth of the matter is that too much stress will play a role in many diseases.

Consider exercising as a safe and effective way to help “boost” your immune system and decrease your stress level.  It can be as simple as stretching and walking.  The whole idea is to get moving!

There are several different exercises that you can do to help you eliminate the stress in your life.  Walking is by far the best, as you can easily lose yourself and your troubles by walking.  Even if it is just around the block, walking can do wonders for your health as well as stress.

If you enjoy sitting around watching television, consider buying a jogging board.  These padded boards will make running, jumping, or walking in place less stressful on your knees and joints.  They are easy to store as well and also very portable.

In many people’s opinions, jogging boards are the best pieces of equipment you can buy.  They are also far cheaper than bulky treadmills and stationary bikes.

Another option for you to consider is joining your local fitness center.  Working out then sitting in the sauna is a great way to relieve tension.  If your gym has a pool, you may find swimming to be very beneficial as well.

One of the best ways to reduce stress and get healthy is to work directly with a Jackson personal trainer.  It may sound scary at first, but working with a fitness professional in a small group training program or one-on-one has been shown to get people fit and healthy faster than doing it alone.

Whatever you decide, the over all idea is to get moving!

I don’t go downtown very much at all. In fact, I rarely go down there. I didn’t even know how to get to Gateway Rescue Mission until 30 minutes before I left when I looked it up on google maps. The plan: pick up the homeless from Gateway, the Opportunity Center, and other shelters and take them out to Pinelake Church to eat Christmas dinner and watch the final dress rehearsal of the Christmas program.

As I turned onto S. Gallatin street the reality of what the world really looks like slapped me right in the face.  Several people were huddled together in different groups and standing on the sidewalk around the area where Gateway is located.  I had heard that there were homeless and knew they were downtown, but had never seen it with my own eyes.  I didn’t know it at the time, but my transformation had begun.

When I pulled into Gateway my heart was pounding (still haven’t figured out why.)  Some of the other guys who volunteered to help with transportation were there and we walked inside.  Several men were checking in and getting there bed assignment for the night.  Immediately many of the individuals who were staying there came up to greet us.  All of them were smiling and genuinely pleased to see us.

We started to load up the vans and it wasn’t until I started to get to know the 4 men who were in my van at that time that my guard came down, and with it my heart rate.  One of the guys said something that I still can’t get out of my head.  He said, “A good meal will stick with you for a couple of days.”  Wow!  I’ve never had to view a meal that way. My eyes were beginning to open, and so was my heart.

Once we had everyone from Gateway that wanted to go we headed over to the Opportunity Center.  The Opportunity Center is a place where people can gather and wait for employers to come by who need laborers for the day.  They also have a telephone and computer with internet for them to use.  But it’s only open during the day, and there are no beds there.

As we pulled up, there must have been 70-80 people waiting for us to arrive.  They literally engulfed the van and almost made it impossible for me to pull all the way into the parking lot.  They quickly filled the van, as well as the other vans in the convoy, and we were ready to go.

Before we left I prayed with those in my van for a safe journey and that the evening would be a blessing to them.  They all suggested 95.5FM as the radio station of choice, and with the soul gospel blaring out of the speakers we started our trek down Lakeland Drive at the peak of rush hour traffic.  After about a 40 minute van rocking, hand clapping and gospel singing drive, we arrived at Pinelake.  Everyone piled out of the van and went inside to warm their bellies with Christmas dinner.

While they were eating I had the opportunity to get to know some of the men and learn more about them as individuals.  I sat with one gentleman that had only recently found himself without a place to live.  He uses a cane to assist him with an injured knee and suffers from back and neck pain.  But if not for the limp and the cane, you wouldn’t have known he was suffering at all.  His spirit was one of thankfulness and gratitude. It was an absolute pleasure sitting there and becoming acquainted with him.

Shortly after that the program started and for the next two hours I had the privilege of seeing the worries of the world be washed from their faces and replaced with happiness and joy.

On the trip back toward downtown everyone was talking about how blessed they were to be there and to get a hot meal.  Can you imagine?! They felt blessed!  They were happy to be alive, and not one of them was complaining about what tomorrow might bring.  One of them in the seat behind me leaned forward and said, “I love you Clint.”  I was speechless, and even a little choked up.  As I dropped them off back at Gateway and another shelter in west Jackson, everyone of them thanked me and I even got a few hugs.

I went that night to help serve and to be an influence in what ever small way I could on the lives of those I would encounter.  The truth is, they were a much bigger influence on me.  My life literally changed in an evening.  I will never be the same and I thank God for ushering me into the service of those less fortunate.

In the season we find ourselves it is easy to get caught up in the things that we perceive to be a hassle… the lines at the department stores, the traffic on County Line Rd., how we’re going handle the in-laws, or what ever minor issue we blow out proportion.  Now, for me, what I already have seems like too much.

I am forever grateful for the blessings in my life and my prayer for you is that if given the opportunity to serve, you will cease it and be blessed as much as I was in my experience.

With humble sincerity,

Clint Barr

Joshua just happened to be passing through Ridgeland today on his way to North Carolina, and when I learned what he was doing I felt compelled to help him out. By supporting the Wounded Warrior Project you can give back to those few who have given so much to ensure your everyday freedoms.

Sincerely,

Clint Barr