Get Fit With Herve

Get Fit With Herve

Fitness Is Life

Power through your plateau with Herve

Powering Through Plateau

Herve Doliska Profile Photo

Meet Wello trainer Herve Doliska!

This week, Herve writes about working with Kathy, Wello’s weight loss blogger. Kathy reached a plateau in her fitness progress, and Herve explains his advice for Kathy and anyone else overcoming a plateau!

Working with Kathy has made Wello a very special and fun experience for me. She is on the way to reaching her goals and fitness success! Kathy would like to lose 40 lbs and has worked very hard to lose the 15 lbs she’s lost so far. We’ve been training 3 days a week and keeping up with  healthy eating and good nutrition.

 

When Kathy and I first started working together she lost 8 pounds in 2 weeks. This was because her body was doing something completely different and doing things she wasn’t used to. Now that her body is getting used to a healthier lifestyle and working out more often, the weight loss has slowed down a bit to about 1-2 pounds a week. I’d like to get Kathy back to losing more weight at a decent rate and in order to do that some things must change.

 

The intensity of the workouts will increase. The amount of cardio will also increase, we’ll work out 4 days a week, Kathy will work out one day on her own, and we’ll make the necessary changes in her  diet. I’m looking forward to these changes to help Kathy get past her plateau and get to her 40 pound goal as quickly and healthy as possible.

 

Well said, Herve! We’re excited to see how Kathy’s journey progresses.

 

Readers, if you want to work out with Herve, visit his trainer page.

 

Have a great week and Be Wello!

Kathy Gets Fit With Herve

Kathy Gets Fit: Week 10 – People Are Starting To Notice!

Apparently, 15 pounds is when neighbors and coworkers begin to notice someweight loss. A few people have asked me recently if I’ve lost weight and I am more than happy to reply “YES” :)

I’m down one pound again this week (4th week in a row), for a total of 15. This is a much slower pace than I’d thought it would be, but I am definitely liking the results. We were at a water park this week, and I have to admit, it’s slightly less stressful to walk around in a swimsuit now. I was able to focus more on having fun and enjoying the water slides with the kids. It was also an unexpected workout lugging heavy rafts up multiple flights of stairs!

Week10

Besides the water park, I got 3 hours of heavy yard work in, three one-on-one sessions with Herve, and Shannan’s Power Yoga class again. I am becoming a yoga fan! It’s perfect timing because as part of my new diet, I’m supposed to focus on cardio during the high-carb days of  Phase 1 (Mon/Tues), strength training during the high-protein days of Phase 2 (Wed/Thurs) and a relaxing activity like yoga during the high healthy fat days of Phase 3 (Fri/Sat/Sun). One of the many benefits of working with a personal trainer is that when I mentioned this to Herve, he was able to start aligning my one-on-one sessions to match the plan.

It feels like this new diet plan dominated my entire week. Hours were spent on food shopping, planning meals, food prep and cooking. Hopefully, it will be easier going forward. With all that effort going into it, I have stuck with it, and have had absolutely no splurges since I started. I am determined.

Current stats: 15 down, 25 to go

Success Story

  I'm a mother of a toddler while working as a health care proffesional.   And would of never thought a workout plan with my busy schedule could yield such quick results. With the guidance, non stop motivation,  and coaching, Herve helped me already lose a total of 15 lbs in two months!  Pushing myself to reach my fitness goals in the past have been a true challenge. Nowadays, I look myself in the mirror and say "look how far i've become ", " who can stop me now!?! "   Thank you, Herve!

Romina Yanez- Wheaton, MD

 

Belly Fat to 6 Pack

 

Belly fat to 6 pack

By: Herve Doliska
 
Reasons-You-Have-Belly-FatWant to get rid of belly fat, but don’t know how? Well, did you know that it’s not just about your waist size? It’s also about your health. I will explain the different ways in which you can go from the unwanted belly fat to a six pack. Exercise, diet, sleep, and stress are the four factors that can help you make and be the change you want to see!!
 
 
Exericse:
 
High intensity exercise trims fat, including visceral fat. It can also slow down the build-up of visceral fat that tends to happen over the years. You will need to take part in 3-5 times of exercise a week for at least 30 minutes a day. Low intensity exercise is great and is better than no exercise. Raising your heart rate for 30 minutes at least three times per week definitely helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be more intense.
If you are not active now, it’s a good idea to check with your health care provider before starting a new fitness program. They’ll probably be excited that you want to get started, and will check that you’re ready for it by performing a physical. It will help you determine what kind of exercise you are able to do, and what you probably shouldn’t be doing yet.
 
 
 
Diet: 
 
There is no magic diet for belly fat. But when you lose weight, on any diet, belly fat usually goes first.You will want to get enough quality protein in the daily diet – not only does it have a higher thermic effect than carbs and fat (so you burn more calories digesting it), but it also creates satiety so your hunger is satisfied longer. Plus it’s a building block for maintaining and building lean muscle… And remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
 
 
Think fiber! When it comes to carbs, make sure that almost all of your carbohydrate intake is from higher fiber sources like vegetables, fruits, and high fiber unrefined grains. Try to avoid refined sugars and refined grains as that is one of the main reasons so many people struggle with body fat.
Don’t be afraid to eat fat! Many people try to go way too low on their fat intake and this can negatively affect hormone levels in your body as well as causing more cravings. Try to eat enough healthy fats daily. Good sources are all nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil. If you avoid processed foods, it becomes easy to avoid the two worst offenders in our food supply.
  omentum-2
 
Sleep: 
 
Getting the right amount of sleep helps. A restful amount of sleep (7 to 9 hours) leads to more calories burned both during daytime and at nighttime. Therefore, you need to have a restful sleep in order for you to burn more calories. Lack of sleep, therefore, can lead to weight gain and the unwanted belly fat.
Keep an active lifestyle to build more muscle mass and help increase metabolism. That way, the body can burn more calories even while resting. Avoid drinking alcoholic beverages before going to sleep. It slows down your metabolism rate.
 
 
Stress: 
 
Stress happens. It’s what you do with it that matters. You probably already know that people tend not to make the best food choices when they’re stressed. And when you’ve got chronic stress, that can be a major problem when it comes to belly fat and weight gain. Get help, turn to friends, family, or counselors if necessary. Make time to exercise, as it is in my opinion one of the greatest and immediate stress relievers.
 
For more information check out  www.getfiwithherve.com and message Herve with any questions.
 
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http://prishtinapress.info/belly-fat-to-6-pack/

Get Fit With Herve Success Story

Saundras Testimonial:

 

"This is not your traditional weight loss story. I am in the Marine Corps and it is a constant competition to stay in shape, the standards of being “fit” are constantly changing. I wanted to increase my muscle mass rather than lose weight. Before Herve’s workout plan I had hit a plateau I didn’t know what to do I wasn’t getting stronger. I started Herve’s work out plan 5 months ago. In the first 2 months I had seen so much improvement! My upper body strength had increased by over 20 lbs! My legs and abs began to get firmer and I was seeing the definition in my arms, I was so excited. One of my biggest goals was pull ups, if anybody is familiar with the military we have a physical fitness test, which they just changed, so now females have to do 8 pull ups to get a perfect score. At the beginning of Herve’s workout I barely could do 1! Now I am proud to say I can do 7. I am still working out every day to maintain my weight standards and physical fitness and it is a constant fight to stay motivated but I did and so can you!"

-Saundra Cardoza, San Diego CA

 

 

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