Tuesday, January 18, 2011

Introducing Jonny Chai {our Bridal Fitness contributor!}

From Jacin: I am SO excited to introduce our newest contributor to the blog, Jonny Chai.  You've heard me mention him before (numerous times!) but now I'm so happy to say that he will become a regular contributor to the blog to provide you all with bridal fitness tips to make your own "Operation: Wedding Dress" a reality.

Jonny is a personal trainer and owner of 5 Stones Fitness, and the motivation behind my wedding-day weight loss (26 lbs!).  Although my journey with Jonny started as "operation wedding dress", it ended up being a true lifestyle change.  Jonny is a huge inspiration and cheering squad - his goal is to have you succeed, and he will do all he can to push you to achieve your goals.  There's no such thing as a diet pill that is safe, or a crash diet that will keep the weight off forever - that's where Jonny comes in to explain what's healthy and what's not, and help us burn the fat and gain muscle.

blackberry pics

I am embarrassed to show these photos but am including them for the mere sake of motivation, and to let you all know that YOU CAN DO IT!  Or as Jonny says, "Make it Happen!"

Today is Jonny's first day as our Bridal Fitness editor, so please give him a warm welcome!

"What's your new years resolution?" That's probably the most asked question going around the beginning of January. Well, do you know what yours is? The beginning of the new year is always a motivating time. It's a time where people get that good ole "fresh start" feeling, yeah you know the feeling. It's the feeling of wanting to make a change, to improve, "this is the year!" you say. Well, at least I do.

One common theme around news years resolutions is the classic "Fitness Goal". A few years ago when I was training people at a large commercial gym, the same scenario would play out come January, every year. You could count on it like clockwork. Here was the scenario: The first monday of January you're lucky if you find an available piece of equipment. Treadmills, eliptical machines, you name it, packed from morning till evening. The gym is buzzing with energy and you can see that everyone there is there with a purpose. That is until about the third week of the month. Just like the year before, and the year before that, the members dwindle out, the machines are suddenly available again, and if you're like 90% of the population, you don't even realize this because you're not showing up anymore either. You had plans to reshape your body this year, to get those toned arms, flat stomach and lean legs, only to leave those aspirations behind before February even comes around. Are you seeing this pattern?

In case you've been wondering, yes, I'm about to tell you how you can be the 10% who actually achieve the body they want. In reality, the number is probably a lot less than 10%, I'm being gracious. Just like there is a pattern of what will happen at the gym every year, there is a pattern that the successful follow, and it's simple. Really simple. 

Step 1: Write down your "End Result" Goal. This is the vision you had when you decided to make the change. You saw yourself on the beach in a bikini, at the alter rockin your strapless wedding dress, out with friends and you were the "skinny girl" in the group. Whatever your vision is, write it down in detail. I can't begin to explain how important it is to write it down. Just knowing it is not the same as when you actually sit down and write out what you want. Trust me, do it.

Step 2: Short term "Gameplan" Goal. This is where you set a time frame to do something that will lead to your goal. For example, if you want to look like Jennifer Aniston, then set a 1 month goal where you workout at least 3x a week, and limit junk food to 2x week. Will that do it? Maybe, maybe not, but it's a start. It's good to set small achievable goals that will keep you on track to the "End Result" goal. At the end of the month, see if you were compliant with your gameplan. If you were, and still don't look like Jen, then set a new goal for the next month, and continue.

That's it!!!

Conclusion
Having a goal is one thing, and having a gameplan to reach that goal is even better. But having both, and sticking to them without wavering is what puts you in that "less than" 10% of the population. I'm not a magician, but it practically works like magic, every time!   

Have something you'd like Jonny to address in his next post?  Contact me or leave a comment - Jonny will leave no stone unturned to get you to where you need to be!

27 comments:

  1. So need this and I'm no longer a bride! Great post! PS. Good job...smokin'!

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  2. Great Job!! Nice article...It's very helpful for every bride. I always read your post. Its very easy to understand.

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  3. Aww! You really don't look bad in the Before photo! But it's great that you can show what it's like to lose some weight, tone your body, and be healthy! I should post some before and after pics of myself, haha. I'm in the same boat...I lost a bunch of weight and kept it off by a healthier (if not completely healthY) diet and a great workout regimen!

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  4. It is so hard to find the motivation I need. Thankfully my cousin goes to the gym with me now, so working out is ... dare I say fun!

    By the way, you look amazing!!!

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  5. This is a great idea! Great post! And such a motivation for you to share this with your readers. You look amazing in the after pic - and not nearly as bad as you think pretty lady!

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  6. Awesome post!! You look fabulous but I also think you looked pretty damn good in the before picture!! Bravo for showing them even though you were embarrased to!!

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  7. I'm already looking forward to his next post, great stuff!

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  8. Wonderful! Of course I think you looked great in both the pictures but 26 pounds is amazing, Jacin! I did a fitness boot camp for two months (my own "operation wedding dress") and not only did I look great, I felt more like myself afterward which is most important. You're right - it's a total life change and is so empowering. Really looking forward to more of Jonny's posts! Great addition:)

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  9. i love this. working out was a struggle for me before the wedding, but its crazy how much a wedding dress can motivate you! so awesome to see the before and after, you look/looked absolutely stunning in your wedding photos!

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  10. You really did an amazing job Jacin, if I may say so myself :) You came with an exact goal with a deadline, and hit it on head in the week leading up to the big day. It just goes to show the power of setting a goal and working towards it. Great job, you look great! :)

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  11. oh my goodness i need this! i have had so many "goals" but never the manageable gameplan to get there! breaking out the journal to write this tonight!!!

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  12. I need to start a gameplan, for sure. I want to lose a bit of weight, but mostly tone up. I can't believe you lost 26lbs! That's incredible.. go you!

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  13. Great post and wonderful series idea! So many people want to lose weight/tone up for the big day! It will be so helpful to have tips that are safe for them to try!

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  14. One question, if I am counting calories, do I need to burn more than I consume? For example, if I eat 800 calories a day, I need to burn more to lose weight? I've always wondered this...Thanks! Jacin, you took great btw and thanks for all the tips!

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  15. @ Jennifer
    You always need to be burning more than you're consuming, however simply counting calories is not ideal because not all calories have the same effect on the body. The best and easiest way to plan your nutrition is stick to staple foods, and allow yourself certain amounts,then adjust if your not losing

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  16. So, what would considered 'staple foods'?

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  17. Jonny here is my scenerio; I currently am 5'8, 148 lbs wearing a size 7/8. I would like to get in shape for my wedding coming up in Sept. I normally do eat well, but now I am really watching my calorie, fat, carbs and sugar intake. I have not been drinking alot of water during the day and am probably going to increase that. I am only eating about 800-1000 calories a day and after 3 weeks of working out 5x a week for a hr, I have not seen any weight loss. Any ideas? Or am I expecting too much too early? Thanks for your postings and advice!

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  18. @Jenn
    Hey Jen, congrats on your engagement! After looking at your gameplan, there needs to be a few changes. The first and easiest thing you need to do is drink more water... lots more. Get used to carrying around a bottle, or one of those nifty little tin thermoses. Also, 800-1000 cals is WAY TO LITTLE calories! Stop counting calories and stick to a few meals per day, containing mostly protein and veggie foods. And don't snack between meals, just drink more water :) Also, what do those 5 workouts look like?

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  19. @Jennifer
    Staple foods are the foods which give you the greatest "Bang for your buck". They keep you full, are rarely stored as fat, and have fewer cals than most foods of equal volume. Out of the Staple foods, Protein foods com first, then greens, then some healthy carbs and fats. Ex.
    Protein foods: Chicken breast, fish, low fat cottage cheese, eggs (mostly whites) etc.
    Greens: Any green veggie
    Carbs: Berries,some fruits like apples, plums
    Healthy fats: raw almonds, extra v olive oil, avocado, etc.
    These are the foods that should dominate your diet :)

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  20. Thanks Jonny! I figured I was eating too little. Currently I work out 5x a day for an hour or so. Three days a week I take a hour of step class and the other two days I do 45 minutes of cardio consisting of either sprinting on the elliplical or alternating fast walk/run on treadmill. Also I might take a cycle class a few days a week. My body is feeling better, but I am not noticing any results from my hard work.

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  21. Jonny, sorry Jen/Jennifer are both me! I didn't realize I put different names! Oops!

    I am currently eating the foods that you listed, but I am measuring them out by the calories for portions. I also am not drinking milk during the week. (Jacin gave me some advice before you were posting!) I really appreciate all of your advice. I wish I could of hired a trainer to assist me in this, but was not in the budget. It is great having people like you to offer advice in helping people achieve their goals. Thanks.

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  22. @Jen
    Try implementing some resistance training into your routine. When you do your resistance training, it should be done at a fast enough pace that your heart is up just as much as when you do cardio. Instead of step class, see if you can take a "weight training" class. With Jacin, we had her doing only fast paced resistance training workouts, 3-4x week, and she lost the most weight while doing 0 cardio. Cardio is overrated for weightloss, it should be the icing on the cake, not the cake itself :)

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  23. They do offer a Group Power/Body Pump class which consists of weights and bar used for arms/squats/legs/stomach. Is this what you mean? It is an hour class and follows a routine through songs. What other exercises could I do that would be face paced weight training/resistance? Thanks.

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  24. Also do you suggest no bread as carbs?

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  25. That's great, the power pump would be much better than the step. Stay tuned for a future guest post, I'll be giving a great sample workout :) And no, definitely no bread as carbs. Even the whole grain stuff. The only bread I would ever be ok with a client eating is called Ezekiel 4:9. You can buy it at Whole foods and some health food stores.

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  26. Thanks for your advice!!!

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  27. WOW, Jacin you're an inspiration!

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