Everyone is looking for results with the least possible work! Reality, however, is this: results = work.

Recently I had a client quit personal training after several weeks because she didn’t see results. She only exercised when she came to see me and she did not follow the diet her nutritionist gave her. She felt discouraged, but she wasn’t facing reality that her weak results came from her weak effort.

It’s difficult to help clients who want to see miraculous changes with minimal effort.  They think that by coming to the gym once or twice a week, the pounds should melt off.

There are 168 hours in a week. Most of those hours are spent in sedentary activities. Taking one or two hours to exercise out of 168 isn’t going to amount to fantastic muscle tone and inch loss.

When it comes to food, clients who journal their food, track calories, and follow a healthy diet plan are going to get results. Why? It takes a calorie deficit of 3,500 calories to lose one pound. Those who are unwilling to “go on a diet” and restrict their food intake usually cannot create the calorie deficit they need for weight loss.

Well, sorry to say the hard facts, but weight loss is hard work. It takes time to see results. And it takes someone with perseverance and commitment to lose weight and get in shape.

Are you ready to get results? Then work it out with these 5 steps:

1. Weight train 2 times a week.
2. Do cardio 3-4 times a week.
3. Follow a healthy diet plan.
4. Keep a food journal.
5. Track your calories.

Personal trainer and lifestyle coach, Lisa Graham, has just released her first cookbook. It is entitled: “Lisa’s Kitchen – 99 Weight Wise Recipes.”

“One of the biggest challenges my clients face in weight loss is knowing how to prepare healthy foods that are both enjoyable and nutritious. They often ask what they should eat and how they should cook.”

Over the years Lisa gave many meal ideas to her clients. She began writing down and collecting her healthy, made-over recipes to share. One of her clients suggested she put together a cookbook with all her recipes.

“This cookbook is three years in the making,” said Lisa. “I would take a recipe and try making it low fat and low calorie. Sometimes it would turn out; sometimes it wouldn’t.”

After lots of experiments and trials, Lisa compiled 99 recipes to help people reach their goal weight and maintain it.

The recipes are designed to be easy to make, tasty, and nutritious. “They’re recipes the whole family will enjoy,” Lisa said. “And they use normal ingredients, not gourmet items that are difficult to find.”

“My whole purpose with the book is to help people learn to make healthy, tasty foods for successful weight management. I believe these recipes will do that,” Lisa said.

You can download Lisa’s cookbook in PDF format for $7.99. Get one for yourself and your loved ones!

For weight loss and good health, sugar is something you want to really limit. Unfortunately, it’s hidden in a lot of foods. You could be getting more sugar everyday than you imagined.

If you make a conscious effort, however, you can watch your sugar intake and reduce it. Here are five quick ways to reduce your sugar:

1. Cereal: most cereals contain various forms of sugar. There are a few kinds with low sugar content. Check the food label under carbohydrates/sugars and also the ingredient list. A better choice would be cooked oatmeal with fresh fruit and Splenda.

2. Muffins: muffins sound healthier than cookies, but they’re often not. They can be loaded with sugar and fat. Try making your own homemade muffins with whole grains and Splenda. Another option would be a toasted whole grain pita with sugar-free jam.

3. Yogurt: Flavored yogurt is highly sweetened (except for diet varieties). Use plain, nonfat yogurt – Greek is best. Add your own fresh or fresh-frozen fruit and Splenda to taste.

4. Dessert: Skip sugar-loaded, calorie-laden desserts and try some of these options: fresh strawberries with Lite Cool whip, sugar-free frozen yogurt with sliced bananas, and a sugar-free frozen fruit or frozen mocha shake.

5. Snacks: It’s tempting to snack on Graham crackers or candy, but the sugar leaves you with a crash. Instead, try natural nuts, light popcorn, whole grain pretzels, and fresh fruit.

For tasty, healthy recipes get Lisa’s Cookbook.