6 Tips to Get Started on Your Weight loss Journey

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With an abundant amount of tips and advice online, I thought I would clear the air with 6 tips that you can easily add to your current routine without changing too much. Unfortunately weight loss is not a quick fix pill or fad diet but a lifestyle that defines you. Do you want to be that girl that is known for being a gym bunny or a couch potato? It truly is your decision at the end of the day, never forget that!

Excuses don’t make your goals happen YOU DO!

But if you are at a standstill and need some motivation, read these tips, apply them to your life and get back on the healthy train to your dream body.

6 Tips to Get Started on Your Weight Loss Journey

  • Drop the Sugary “Health” Foods: Although foods like yogurt, muesli, granola, trail mixes and energy bars are marketed as “healthy” low-fat foods, these foods are often filled with sugar. Sugar feeds the bad bacteria in your gut so if you think by eating a low fat/low calorie yogurt you are helping your gut you are surely mistaken plus many of us are allergic to dairy which causes bloating, inflammation and can make you tired from the sugar crash. If you are stuck on eating muesli and energy bars READ YOUR LABELS, the amount of sugar should be below 5 grams and if above that try to find another brand that keeps sugar to a minimum or uses herb Stevia for a sweetener.

vegan muffins

  • Workout: Duh! But many of you skip this part and think that making it up on one day will fix the two weeks you skipped your sweat session. Understand that consistent hard work at the gym will make a HUGE difference and you can start to drop serious pounds and shape your dream body if you commit. If you have a hard time making it to the gym check out YouTube or take a look at my no equipment workouts on YouTube (link here) that are only 15-30 minutes!
  • Skip the gum, artificial sweeteners and diet bars/shakes: Not only are these foods loaded with processed ingredients they can cause your belly to swell, make you gassy + chewing gum like a cow is so not cute. You may be doing your body more harm then good to save a few hundred calories. Instead focus on lean meats, vegetables and complex carbohydrates.

6 steps for weight loss

  • Eat Your Berries: Berries are a powerhouse food due to the high vitamin count, low calorie, low glycemic index and high antioxidants. While fruit should be limited when trying to drop some lbs. berries are an exception to the rule and can be added at breakfast and post workout for something sweet!
  • Eat Your Fats: Whoever invented the word “fat” should have given another term to the foods our bodies need to regulate hormones and function! Fats from coconut oil, avocado oil, flaxseeds, chia seeds, nuts and bone broth are essential for your health and instead of chomping a “fat free” version which is often loaded with sugar eat the real deal and reap the benefits. (more on fats here)

top 6 tips for weight loss

  • Take a shower before bed + a cold shower in the morning: Taking a shower before bed activates your bodies thermometer causing you to hit the hay quicker. When you go to bed earlier you reduce the amount of stress hormone cortisol which causes fat gain. Taking a cold shower in the morning leaves your skin shiny, makes you more alert, make your skin tight and can even help burn fat!

Now that you have made the decision to start losing weight use these tips to jumpstart your success and if you are looking for more direction and nutrition coaching feel free to contact me or check out my awesome testimonials from clients I have worked with in the past!

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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Booty Workout in the Park

booty workout at the park

Living in the city it is completely necessary to get the heck out of the pollution and concrete jungle + zen out with some greenery. Every Sunday I take my workout to the park with some fabulous ladies because not only is it FUN, I need a break from the air conditioned, bad music blasting gym I frequent. Plus, Bangkok has some BEAUTIFUL parks, I mean just look at these photos!

Booty Workout in the Park

park1 park2 legworkoutpark.003

During this workout, you should FOCUS on your booty muscles and really flex them throughout the workout. I see so many girls at the gym doing lunges and squats just flowing along but if you really want results you have to squeeze and connect with each and every muscle you are using! Think of each movement as a performance of perfection!

This workout is perfect to while your little one plays or if you get a break from work and you need to get outdoors for a break, take this workout with you. The workout targets your legs, slims those thighs and builds muscle in that backside.

courtney bentley workout

SO I wanna know..

Photos By: Jessica Teal :: https://www.facebook.com/JTealPhotography :: jtealphoto@gmail.com

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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How to Get Moving Again in 6 Steps

how to get moving again

Do you ever think back and say to yourself, “I used to be an athlete back in the day”..what happened? Or look at photos of yourself during your “fit” days and wish that could be again?

As time goes on, tight deadlines, children and worrying about others takes most of our time and what little time we have left goes to sleeping and catching up on our to do lists. Take the time to get moving again takes some effort and motivation, but the longterm effects of our health and well being make it an essential for our daily lives.

As a personal trainer and group instructor, I meet many women who worked out right before their wedding, after they had a child or they started traveling and their workout regimes were somehow lost. Many even go back and try a group class but starting all over again is painful when you are not as limber or not able to keep up like you used to. This feeling makes many shy away from moving forward and taking charge of their health.

how to get moving again

How to Get Moving Again in 6 Steps

Make a Plan:

Stop saying tomorrow you will start, and kickstart today. Strap up your walking shoes and take a 20-30 minute walk around your neighbourhood. End with a few flexibility workouts along with 10 to 15 stretches performing each for roughly 1 minute. Start taking the stairs any time you can and set up walking dates with friends. This will get you in the mood and increase blood flow and circulation whilst assisting in range of motion and joint mobility. This can be boring but if you add a fun playlist of songs that you love, the time will fly by!

Take things slow and work your way up, pushing yourself too much may cause injury and it is always best to consult a physician before beginning to exercise again.

Create a Habit:

Good habits are just as hard to break as bad habits. When you make an appointment with yourself to go to the gym or schedule that personal training session, you are making an appointment with your health. Get into the routine of putting on your running shoes first thing in the morning and going for a walk or attending a Zumba class every Wednesday and Saturday. When you make the time to get healthy and schedule it soon becomes routine and just like brushing your teeth, it can become a habit that is hard to break once established!

Bring a Friend:

They always say, the company you surround yourself with makes anything and everything much more fun! Instead of meeting for coffee or lunch, why not meet for yoga or a walk around the park? You can gossip and chat walking around the park just as well as enjoying afternoon tea or coffee. A friend also holds you accountable, you would never not show up to yoga if you had a friend waiting for you. Create goals between you two and encourage one another to keep moving. I enjoy beating my friends in Nike Fuel points and I even go as far as to do some jumping jacks in between breaks at work so I can rack up my points!

Bangkok Bootcamp

Class Hop:

With fitness studios popping up all over Thailand, there is no reason not to try out new and exciting classes. Not sure where to start or what activity you will enjoy? Many group classes and gyms offer free trials to enable you to make sure you enjoy the activity before you commit. If you do not enjoy the class, you will probably avoid going so make sure to find a class and instructor you truly enjoy. When you look forward to attending the gym and seeing your instructor, know this is the perfect class for you! Remind yourself that you may not be as limber and able to keep up like you were able to in the past, but to not give up and remember that you can work your way back to your fit self if you keep going. On average, it can take up to six weeks of regular exercise to get back into it.

Sporty Spice:

Used to be an athlete? Going to the gym is not the only way to keep active, you can play your favorite sports as well. Adult teams are all over Thailand and what better way to make new friends and workout a few times a week, then to play a sport. If you are not quite ready to try out for a team, begin by YouTubing practice drills and getting your family and friends involved. You may not be the same athlete but if you find yourself enjoying sport over a gym, it is a great way to get moving and reap the benefits of regular exercise.

Stay Motivated!:

Many people quit exercise out of boredom or loss of motivation. By setting small attainable goals, you can keep motivated and stay challenged to move everyday. Goals like, move for thirty minutes every day, or schedule two group classes a week are achievements that are possible. As you progress, start by making physical goals such as holding a plank for 60 seconds or running a 5k. These goals are all possible if you put the work in and practice regularly.

Remember, good habits are just as hard to break as bad habits.

Do not wait until tomorrow, start today and get back to your active self! Being active has many benefits like heart health, prevention of diseases and if you mix an active lifestyle with a healthy diet you are sure to enjoy longevity!

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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Park Bench Workout for Women

park bench workout for women

On Sunday’s I host Bangkok Babes bootcamp to raise money for a local women’s charity, Goodwill Thailand. I wanted to give you all a sneak peak as to what we do during bootcamp for those of you who are interested in joining but unsure of the format or for those of you who are on my Instagram seeing how much fun we have after bootcamp + curious as to what we do! Sometimes we laugh so hard the one hour bootcamp flies by + the next thing we know we are all drenched in sweat geared up for the week ahead!

Bangkok Bootcamp

If you live in Bangkok and want to join in on the fun be sure to sign add yourself to my Private Facebook group Bangkok Babes Bootcamp or link HERE to get all of our class updates. We meet most Sunday’s at Benjarsiri Park from 10-11 AM, be sure to bring a towel and water + be ready to make some friends + SWEAT off the weekend!

Now for the workout..

Park Bench Workout for Women

 

Park bench workout for women

Park bench workout for women

Park bench workout for women

Photos By: Jessica Teal :: https://www.facebook.com/JTealPhotography :: jtealphoto@gmail.com

So I wanna know..

  • Do you enjoy working out indoors or outdoors and why?
  • Are you enjoying these photo tutorials or do you miss my YouTube channel ?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+Want to learn how to workout? Check out my Curious.Com Course HERE <—

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

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How to Stay Motivated Past New Years

how to stay motivated past new years

“Every Accomplishment Starts with the Decision to Try”- Gail Devers

New Years has passed + if you are like me the high of the resolution has died down a bit. Gym goers start to miss there sessions, grocery trips are not prioritized and those sweet treats are slowly making there way back to your kitchen pantries.

You may have a program that works, your diet is great 75% of the time and you are seeing results in the mirror. One day goes by and you just want to stop your healthy lifestyle + live life on the edge, rebel a bit, indulge in that chocolate ice cream sundae you saw on your way home from work and skip your workout routine the next day. You are OVER IT!

This happens to all of us, even myself a professional personal trainer who preaches this lifestyle DAILY. The routine gets old + things need a little sparkle to seem appealing again!

Take some of these tips into consideration the next time you need a little switch-a-roo!

How to Stay Motivated:

  • Switch things UP! Try a new Workout Routine, a new group class or grab a friend and go on a hike. Try that new Barre studio that just opened up or take a swim in the pool. Sometimes just simply switching up your routine for a few weeks will give you a fresh new outlook on fitness and have you experiencing new workouts and maybe even a new level of soreness!
  • Goal Getter! Refresh your mind of your goals or create new ones. Sometimes just simply looking back at where you were when you started your fitness journey or finding that journal entry of your goals list can help re-awaken your drive!  If you have already completed most of your goals, start making NEW ones and mark your completion dates on your calendar.
  • Buy yourself some new workout clothes. Not sure about you, but for me, tearing off the tags of a new outfit gets me EXCITED! Wearing new workout clothes will not only make you look fresh but will give you a reason to get back in the gym and show off your new outfit!

how to stay motivated past new years

  • Try NEW recipes. I would have never tried making my own Turkey Burger Patties if it had not been for a slump in my daily lunch of chicken salad. With blogs dedicated to healthy eating and websites will thousands of recipes noting the nutritional information on each recipe there is NO excuse not to switch things up and TRY something new!
  • Try a food you have never tried BEFORE like quinoa, cous cous, acai berry bowls or hemp hearts! Just like trying a new recipe, adding a new food to your meal plan can spice things up a bit + knock that boring old chicken + rice out of the park!
  • Get a FIT FRIEND. Having a friend not only keeps you motivated, but also holds you accountable to showing up for your fit date. Call an old friend and play catch up while hiking a trail or grab your best friend and shake things up in a zumba class!

Your goal is to look at this list of six ways to keep you motivated and PICK ONE and apply it to your life. Figure out which way is the best way for you and give yourself a constant reminder of your goals and intentions.

So I wanna know..

What is one way you are able to stay motivated to keeping your fitness goals?

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin: Follow on Bloglovin

Alcat Food Allergy Test Results

alcat food intolerance

I am intolerant to Tilapia, almonds, pomelo (grapefruit), flaxseeds and Basil..

I had to open up with this statement because its pretty dramatic RIGHT?

Alcat Food Allergy Test Results

By reading the intro to this article, I know what you are thinking, how could one have allergies to pomelo, peppers and tilapia? A healthy eater by preference, I could tell I was experiencing stomach issues last year and could never put a finger on it. Why was it that after every pomelo feast I felt tired and woozy?  Why after devouring a fresh grilled tilapia with black pepper and red peppers did I feel nauseous? Were these foods not supposed to make me feel invincible and energetic?

I pondered this for awhile and could never put my finger on it due to reading the benefits these foods had on my health. It was not until I went on a midnight bender reading nutrition and health blogs, that I came across a fitness models story about her shocking results from the ALCAT test. Her results said she was allergic to tilapia, eggs and chicken and being a fitness model this was her go to food. A change in her diet resulted in her taking second place in a local body building competition and myself googling to learn more about the ALCAT test.

food allergy test

As an adult, many assume that what you were allergic to as a child is the same as now and that if you are not firing red and in a hospital bed after eating a certain food that you are not allergic to certain foods. As we age, food allergies and intolerances come and go and the difference between a trip to the hospital and low energy keep us from understanding our bodies digestive abilities. Severe allergies can cause hives and trips to the hospital whilst intolerance cause digestive issues and inflammation in the body. Intolerances to food could be the reason why you are not able to shed those last few kgs. or feel woozy or heavy after a meal. Understanding how your body reacts to the food you eat on a daily basis is helpful to know as this affects your energy levels, sexual health, mentality and physical well being.

Luckily, the ALCAT test can be done where I am in Bangkok at Hollistic Medical Center (website here) and I was more than pleased when Khun Porntip invited me to have blood drawn to find out what foods my body was intolerant towards. The purpose of the ALCAT test is to discover what foods, chemicals, and toxins are causing your body to become inflamed. The test even goes as far as to test for chemicals and additives like food dyes and flavor enhancers that are in common boxed foods and candies.

What is the Alcat Test?

The ALCAT test is a food intolerance test which involves the immune system reacting to a protein in a given food.  A nurse pulls a tube of blood from you and tests your blood cells with each food.

Did you know that food intolerances are reproduced every single time you consume a food, and the reactions are usually immediate? Research shows that 90% of all food allergies are to milk, egg, peanuts, tree nuts, soybeans, wheat, fish, and shellfish. What many do not understand is that a food intolerance does not involve the immune system but it does cause inflammation when white blood cells react to ingested foods. These reactions are more likely to cause gas, stomach pain, bloating, heartburn, and headaches.  Food intolerances can be difficult to diagnose without a blood test, because they may not be reproduced every single time a food is consumed, and the reactions can often be much more delayed than reactions to food allergies.  There may not even be a noticeable reaction (like a stomach ache), but ingesting foods to which you are intolerant can cause things like fatigue, inability to gain or lose weight, migraines, irritability, skin conditions like acne and eczema, and more.  You have probably heard of someone who is lactose intolerant or has gluten protein allergies, which are both actually intolerances.

You can take several versions of the test depending on your diet, for instance if you eat a diet that revolves around the delicious Thai cuisine, you may want to take the 100 food Thai Panel test, or take the 170 foods and add on whatever other  foods not included in the test that you eat on a regular basis.

hollistic medical center bangkok

Where To Get Tested?

The ALCAT test is administered by Holistic Medical Center by Dr. Porntip Chooparnich. The center is a holistic medical practice that does much more than the food intolerance testing. With Live Blood Analysis, Molecular Resonance Imaging Technology, Detoxing and more you are sure to leave Holistic Medical Centere, HMC, feeling like a new person. Right off of Petchaburi MRT Station is 253 Building where HMC is located on the 20th floor overlooking the city. I found the centre to be inviting and a place I wanted to spend time in. In most of these situations you find yourself in a stuffy room with the scent of antibacterial lotion surrounding you, not only was I welcomed by a glass of cold water I was escorted to a cafe where I was able to enjoy a fruit smoothie complimentary.

I myself have been rather involved in holistic living and have personally seen through avoiding dairy how much my skin has cleared up. I believe that we all have foods that cause our bodies to become inflamed. Over time the inflammation of your body leads to acne, joint pain, bloat, digestive issues and more. Thinking back to when I was a wee one I had poor skin due to my love of milk and cheese. Once I rid of these foods my skin cleared up and I had energy again because my body was no longer trying to digest enzymes it could not.

alcat food allergy test

The Test

The test is simple, they take a large tubes worth of blood. After a few days, you receive a call stating that your results are ready to be picked up. As I was on the MRT waiting for my results, I was imagining I would have to say goodbye to my favorite foods, pomelo, peanuts and eggs. Luckily only one of three had to go and a month into avoiding all of the foods I am intolerant towards, I feel more energetic and my hard earned flat stomach is getting flatter! I am reactive to almonds, basil, pomelo, sunflower, turnip, veal, apricots, sardines, tilapia, black pepper, brewer’s yeast, carrot, clam, flaxseeds, fructose and kidney beans. Out of 170 foods, I felt pretty lucky to only have a handful of foods to avoid. The structure of intolerance ranges from reactive which is in red and to be avoided for six months, orange being semi-reactive and to be avoided for three months and yellow which means I have a slight reaction to these foods and should avoid them for one month. Once six months is up, I can reintroduce these foods back into my system and follow a meal plan that Dr. Chooparnich created for me to use so that my body no longer experiences a reaction. Not only do you learn which foods you are reactive too, but also learn about chemicals and additives that are added to boxed foods and candies. Turns out I must eliminate aspartame so no more sugar free foods, diet sodas or gum, sodium sulphite which they use to turn foods white and no more brilliant blue food coloring. I feel in some ways like a toddler not eating anything orange or blue when out to eat with friends, but the way I feel inside is worth it!

A Year Later

After my test I had to relearn what food to order at restaurants, what to snack on again since almonds were my go to and had to learn to live without almond butter, pomelo and asking for no pepper on my food at restaurants. A year later I eat pepper when I am out to eat just not at home, snack on almonds on occasion because I love them so much but have avoided the other foods on my list like sunflower, sardines, apricots, pomelo, basil, and veal the best that I can! I was doing so well on my test I got several of my friends and even my husband to take the test. Mr. Bentley was having a horrible skin rash, I mean alarmingly horrible and he took the test and found out he was allergic to vanilla, basil and oregano which are three common ingredients found in EVERYTHING! After finding this out we have been able to keep his rashes under control and if something flares up we usually can point our finger on why which is helpful!

My woozy woes were due to a daily habit of eating a carton of pomelo a day and without having taken the ALCAT test I would have never known this. I am happy to say that I have been Pomelo, Almond and Tilapia free for over a year and can personally say my thoughts are clearer, I have even more energy and most of my stomach issues are gone.

For more information feel free to check out Holistic Medical Centre at:

http://www.holistic-medical.com/

Connect With Me:

+Facebook: https://www.facebook.com/courtneyvioletbentley

+IG: http://instagram.com/courtneybentleyfitness.bkk

+Twitter: @CBentleyFit

+To get workouts and recipes in your email go HERE http://bit.ly/1bNWjnJ

Remember YOU can not WORKOUT a BAD diet if you want the ULTIMATE fat burning combination meal plan check out this LINK: http://bit.ly/1bfsATg

Be Sure to Follow Me on BlogLovin: Follow on Bloglovin

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