Messina's Corner

Are you frustrated with your lack of results? One key reason may be that you’ve been avoiding this delicious macronutrient from your diet… FAT.


That’s right. Whether you’re looking to shed a few pounds of fat or put on some muscle, healthy fats are an essential part of your diet.  In fact, incorporating healthy fats into your diet actually helps you to lose the body fat you are looking to shed.

I think I have to say that this is one of my favourite macronutrients.  Not only do you need fats in order to lose body fat but they all taste good and make you feel good!

Definitely one of the biggest misconceptions when it comes fat is that they will make you… fat.  Healthy fats are essential to a balanced diet and all part of the fat loss plan.  Incorporating healthy fats in your diet not only helps you to maintain a balanced diet but also balances out your hormones in order to signal your fat cells to actually release the fat they are holding onto.  Therefore, eating healthy fats literally helps your body to release stored body fat and allows you to use it as energy throughout the day instead of storing it and bringing you further away from your goals.

And yet again the same rule of thumb applies here, everything in moderation. You certainly don’t need to be eating a ton of fats each day even if they are healthy, and of course the more unhealthy fatty foods you eat, the more that will actually get stored as fat and not be used for fuel.

When it comes to focusing on a low fat diet, believe it or not, what ends up happening is an over-consumption in carbohydrates.  If we aren’t eating a balanced diet we crave energy and we crave good tasting energy, carbohydrates always win whenever we try to cut things out.   The kicker here is that those who eat a low fat diet actually manufacture more fat in their bodies!  The less healthy fat you eat, the better your body becomes at actually developing it’s own fat in your body and well, we all know how that looks and feels.

What Are Fats? 

Fat is a fat burner, this is the key to remember here.  These fatty acids are just all a part of your weapon to lose those 10lbs. and then some!

Nuts, oils, avocado, fish, omega 3 fats in eggs all of these are great example of healthy fats you can incorporate in your diet.

  • drizzle flaxseed oil onto your salad
  • Have some almonds of veggies as a snack in the afternoon
  • Incorporate eggs into your diet-eating the yolk is good for you in moderation!
  • Instead of ice-cream treat yourself to an avocado smoothie.  Add in your favourite berries and shake mix and you’ll have a delicious, healthy fat smoothie.
  • Have fish for one of your meals 2-3 times/week

As a rule of thumb, eat 2 thumb sizes of fat at each of your three main meals.  The more balanced your meals are the more body fat you’re going to lose!


Coach Mia

Making Fat Loss Simple

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I mean, I REALLY love running (if you know me know you know that I am obsessed!)

The truth is though, when it comes to FAT LOSS, certain types of exercises – aerobics, hour long spin classes, hours on the stepper, even at home Jane Fonda type aerobic workouts don’t do a heck of a lot when it comes to fat loss.

MUSCLE burns fat but these types of workouts burn muscle too, causing you to lose little, if any body fat during these long, tough workouts.

Before you know it you’re doing a ton of these classes per week and not seeing any results! The truth is, many aerobic workouts are long, and the fat burned during the workout is minimal.  Similar to when you restrict your calories or jump on the latest fad diet -when you do hours of aerobic training your body burns muscle tissue as well for energy and the increase in the amount of fat burned before your next workout is next to nothing. Research shows that an excess in aerobic training causes a loss in muscle mass which causes a reduction in fat burning.  The more muscle you have, the more fat you burn!

Simply put, CARDIO is meant to work your cardio vascular system and although there are certain types of cardio exercises that you can do to help promote fat loss i.e. interval training like sprinting a sure way to lose body fat is through STRENGTH TRAINING. Instead of upping your cardio, focus on lifting those weights. Strength training promotes muscle growth (with the right diet of course), the more lean muscle mass you have on your body the more body fat you can burn. 

And ladies fear not, you are not going to end up looking like the next female Arnold, trust me.  It takes hours and hours of work in the gym and a very regimented diet in order to build that much muscle and if you have the right program for you the only thing you’ll be building is that six pack you’ve been dreaming of.

So what’s the solution?

Get yourself set up on a strength training program. Build up that muscle so you can burn that fat! Enjoy some aerobic classes from time to time if that is something you enjoy, but take out the guess work and get yourself a coach and a program you can follow that will get you to your goals!

When you’re in the gym and you have to chose, go for the weights!


Coach Mia

Making Fat Loss Simple

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The Carb Scare

March 17, 2015

Does this sound familiar?

Your friend throws his or her hands up in the air in desperation saying

“That’s it, I’m not eating any carbs, nothing, no bread, rice, oatmeal, nothing. I need to lose this weight, I’m just going to do it!”

People in desperation who decide to cut all carbohydrate-rich foods from their diet in hopes of achieving the weight loss they’ve been dreaming of, often cause their bodies to achieve the reverse effect and can actually cause you to develop more FAT!

Carbohydrates come mainly from plants. Grains, vegetables, and fruit are all carbohydrates.

Refined or processed carbohydrates (as most of you know them today) also exist in the form of flour and sugar.  In order to be used by the body, carbohydrates must be broken down into their simplest form when ingested – this reaction yields sugar.  All carbohydrates, no matter which ones you eat, therefore, get broken down in the body as SUGAR.

Sugar is energy, so it doesn’t mean we don’t need these delicious tasting foods!


Sure it may help you lose a few pounds in the beginning I can hear you say, but that’s mostly just water weight because each carb molecule is able to hold up to 3 or 4 molecules of water. What eventually ends up happening once you go off this really awful diet, depriving yourself of foods you really enjoy is a carb binge, where you eat any and all carbs in sight and it typically ends up being the french fries, and deep-fried snacks that just make us happy. You end up hating yourself for doing this and thus begins the cycle all over again, telling yourself you’ve just got to try harder next time.


Don’t do this! The secret to all of my clients’ success is The Project 10 Challenge which allows you to slowly introduce new habits one at a time. By slowly changing up your diet to be more balanced and realistic, you’re able to maintain the changes you’ve made and add in new healthy habits. Give yourself a break, learn to eat well one day at a time. Learn more about the P10 Challenge at RunYourLife P10 Challenge


Coach Mia

Making Fat Loss Simple

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Get Your Head Right!

March 17, 2015

We’ve all done it, some of us do it every morning,

The alarm goes off and we hit snooze for the 4th time swearing we’ll get up the next time the alarm goes. The last thing in the world most of us want to do is get out of our warm bad, into some tight gym clothes, into the cold car and head to the gym. I’m guilty of this too, I promise.

The difference between someone who gets up and gets going anyway vs the person who stays in bed is their mindset.

If we only got up and went to the gym when we really felt like it, most of us probably wouldn’t go all that often. The athletes out there and the avid gym goers feel this too, myself being one of them. We don’t always cherish the morning time when we get to get up a hit the gym, but we do it because we have a plan, a purpose and a direction which always overrides any feelings of “not wanting to.”

So, the key is to get your head right! Keep reading for my top tips on how to make this happen.

1. What do you want to achieve?

I know you’ve probably heard myself and a bunch of other fitness gurus say this countless times before, you need to set your goals! Saying you want to get fit and be toned will not get you out of bed in the morning. Setting a goal to lose 10lbs, build your core to see your abs again, so drop your body fat down by 5% and fit into the jeans you wore last summer now that’s a goal! And don’t stop there, why do you want to achieve this goal? How is it going to make you feel? This is the meat a potatoes of your first step to get your mind right.

2. What’s your plan?

Now that you know what you want and why you want it, how are you going to get there? There is lots of great information out there, but it doesn’t mean it’s all great information for you and your goals. Find the path that makes the most sense for you. Have a program that is made for you and your goals that you are going to follow. Getting to the gym or the pool or the court is much more inciting if you know what you are going to do when you get there. Also when you are finished the workout you were meant to do for that specific day it is much more gratifying as well and give you a better feeling of accomplishment.

3. Create a game plan for the days you don’t feel like it

For myself, I make sure I physically schedule my workouts in my agenda and do that for first thing in the morning. On top of this I set my schedule so that I also read my goals first thing in the morning, that way I can review the fitness goals I have to literally remind myself of why I’m up early in the first place! Once it’s scheduled you make a deal with yourself that if you really don’t feel like working out at the time you had decided on then you can commit yourself to just getting out and doing a warm up, if you still don’t feel like training then you can call it a day but give your body a chance to warm up and your’d be surprised how often you complete your workout! Have a plan!

 4. Keep a training log

If you can see how far you’ve come and all that you have accomplished you can relate that with how great you feel or how proud you are of yourself. This is positive reinforcement. Most people do not receive positive reinforcement and decide they no longer want to peruse their goals, in fact it allows them to dig deep and keep going!

So, set your goals, develop a plan for the good days and bad, create a training journal and get your head right! Remember that those who make it look easy put a ton of work in to make it appear that way. Put the work in yourself and you too will see the results!


Coach Mia

Making Fat Loss Simple

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Kristen Hazzard and the runyourlifecoaching program and staff have been phenomenal in getting me to the next stage of my challenge. From the meal plans to the workouts right down to Kristen doing videos specifically for me to relearn techniques, it's been a fantastic experience so far and looking forward to rolling right through to Vi model time! Thanks to all of you.

- Shawn Major
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