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Pamela Hernandez



No Weight Loss with FitBit? 5 Reasons it’s Probably User Error

fitbit-tracker

Did anyone happen to see the Today Show story on FitBit users who claim the device made them gain weight? I missed it when it originally aired, but it was topic of discussion during an IDEA World Fitness session called Best Practices for Integrating Devices and Apps with Your Clients.

More and more people are using technology to assist them on their fitness journey. In fact, session facilitator Patrick Jak shared that 10% of U.S. adults wear some kind of activity tracker, and that estimates say by 2015, 500 million people will be using fitness apps on their smartphones. An activity tracker or food log app like MyFitnessPal can be a great help in getting more active or facilitating fat loss. The problem is, as with any fitness tool, they are only effective with consistent and correct usage.

If you’re one of the 10% with a FitBit, Fuelband, VivoFit, or a dedicated MyFitnessPal user, but you aren’t seeing results, take a look at these common operator errors:
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Clean Eating Breakfast: Vegan Southwest Chickpea Breakfast Scramble

vegan breakfast scramble

Have you ever used beans as an oil replacement or meat substitute in vegan cooking? As my diet has evolved from the vegetarian who didn’t eat vegetables to the clean eating personal trainer I am today, I’ve learned that beans are for more than just chili.

Black beans can add moisture to brownies, muffins and pancakes, or make a great burger. Chickpeas can be a great stand-in for chicken in a deli-style salad, or they can take the place of eggs in scrambles and breakfast tacos.
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5 Non-Crunch Ways to Build Your Core (and Not Kill Your Neck)

forearm plank

I don’t like crunches. They hurt my neck. No matter how hard I focus on keeping my eyes up and my chin off my chest, I still feel my neck is getting more of a workout than my abs.

That’s why crunches don’t appear often in my (or my clients’) workouts. I don’t ignore the core however. It is the foundation of our body and functional movement. I just choose to train it other ways.

There are plenty of non-crunch techniques to help you develop your core. If you have low back issues or simply don’t want a pain in the neck, try one of these ways to build a strong and stable core.

1. Planks: I love ab holds and high planks, but they can get boring after awhile. Once a client can maintain an ab hold for 60 seconds, I move on to more challenging plank variations. To take your plank to the next level, try one of these.

  • Stability ball plank: Place your forearms on a stability ball and toes on the ground. Hold for up to 90 seconds.
  • Plank slides: I love Valslides for core work! Place one Valslide under each hand while in high plank position. Alternating pushing arms forward and back, about 6 inches away from your body, for 12 reps per side.
  • Body Saw: Take your plank to a new level by keeping your forearms on the ground but place your feet in suspension trainers that are hanging about 10 – 12 inches from the ground. Move forward and back for 10-15 repetitions.
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The 4 Keys to Real Fitness Start with Strength Training and Food Quantity, Says Trainer Pamela Hernandez

For those of you looking to get off the diet roller coaster, get back to the basics, and develop a balanced and sustainable lifestyle to get you feeling your best, health coach and personal trainer Pamela Hernandez has released an ebook just for you: The 4 Keys to Real Fitness.

Pamela Hernandez is an ACSM Certified Personal Trainer and ACE Certified Health Coach (who is also a long-time partner of DietsInReview.com) with a thriving practice in Springfield, MO, where she is the owner of Thrive Personal Fitness. We spoke with her about her no-frills, easy-to-follow guidelines to a healthier, happier life, and how her personal life experiences support her clients.

pamela hernandez real fitness

“I’ve always wanted to help empower women,” says Hernandez. “Fitness gave me the strength and confidence to pursue my dreams. I want other women to feel strong and capable of doing anything they wish.”

No matter the age or experience level, Pamela has found four essential components to fitness success, which she describes in her new e-book. These elements aren’t groundbreaking, “but when they are applied with the right mindset they work every time.”
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No More ‘New Year, New You’ Broken Promises. Plan to be SMART about Your Resolutions

I’m not a big fan of New Year’s Resolutions. I think it’s important to set a goal when it makes sense to do so, not based on a random date on the calendar. Not everyone is ready to change her life on January 1. Yet, even I get caught up in the frenzy of renewal and excitement that comes with the change of the calendar.

According to Time.com, losing weight is one of the top resolutions made – and broken. Why? Because we pin our hopes on an outcome we can’t directly control. We become frustrated when the scale doesn’t budge and we give up. We forget about the other benefits healthy weight loss strategies can bring.

resolutions

The scale is actually the worst judge of our progress in our fitness journey. I have clients who have dropped 1-2 sizes while the scale only changed a pound or two in the process. Not only did their shape change, they also started feeling all the other benefits of focusing on fitness (and not how much they weigh).

This year, instead of the big “New Year, New Me” proclamation, I want you to take it one step at a time. I want you to pick ONE resolution that is SMART (Specific, Measureable, Attainable, Relative, Time-Based) and focus on improving your health, not pounds lost. If you focus on doing the right things for your body it will often show up in your shape. You’ll also feel better by focusing on the things you can control. Here are some ideas to get you started.
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