Saturday, December 12, 2009

WBFF Pro, Fitness Model, Diana Chaloux - WBFF World ...

Check out footage from the WBFF Figure World Championships 2009! I competed in the Pro Figure category and placed 2nd! Stop by my website to find out about my online weight loss and fitness model programs, or one on one personal training in Kansas City!

Monday, December 7, 2009

Kansas City Weight Loss Challenge Results! - Hitch Fit Gym Personal Training

Check out the results of the Kansas City Ink Magazine and Hitch Fit Gym weight loss challenge! These clients were all online training clients and did extremely well! For more information on personal training please visit my website or . For online personal training visit

Wednesday, November 25, 2009

Giving Thanks the Fit Way!

By Diana Chaloux
Thanksgiving time is here and the holiday season has begun. This is a time for celebration, a time to be grateful for all of your blessings in life… a time to lose sight of your fitness goals. Time out! That last one should not be part of this list! Unfortunately it is very common for people to completely lose all awareness of their health and fitness throughout the holidays. How about giving thanks the fit way this year so you can enjoy the season AND a fit healthy body at the same time.

Giving thanks the fit way does not mean depriving yourself of your favorite foods, or sitting in a separate room during Thanksgiving dinner so you won’t be tempted! It does mean maintaining awareness of your fitness goals and recognizing that when you lead a healthy lifestyle holidays are simply a potential fitness obstacle that must be addressed. When you have a strategy in place for dealing with the holidays you will find that sticking with your fitness goals is easier than you thought.

Preparation and moderation are the two crucial elements you will need in order to survive Thanksgiving without completely sabotaging yourself. Get started on your own Thanksgiving fit plan today, here are a few tips to get you headed in the fit direction.

Get your workouts in consistently throughout the week. Remember that even if they are abbreviated it is better to get them in than to forego them completely. If Thanksgiving will be a day off of exercise for you, schedule your work outs for the day before and after and stick with your commitment. Burn off some extra calories on the day of Thanksgiving by getting the family out for a brisk walk and some fresh air!

If you are traveling for the holiday take some time to figure out how you will get your physical activities in even while on the road. If you are staying at a hotel check to see if they have a fitness room, if you are staying with family ask about potential neighborhood walking routes which you could use to get your cardio in. Pack healthy snacks and foods to take on the road with you too.

Eat a healthy breakfast on Turkey Day morning. This is still the most important meal of the day, it will spark your metabolism and you will be less likely to overdo it during dinner. If you are eating Thanksgiving dinner late, eat small meals consistently through the day until 2-3 hours before the main event. Whatever you do don’t starve your body until meal time!

Rather than splurging all at once, eat a smaller portion during the main course meal and then save a plate of leftovers that you can serve as a second meal in a couple of hours. Turkey is typically the food of choice on Thanksgiving, save some calories by choosing white meat instead of dark, skip the gravy or at least keep it to the side and use it for dipping purposes. That same rule applies for all sauces, dressings and other fixings that grace the Thanksgiving table. Remember that these additional toppings can add mass amounts of extra calories to your meal!

Choose your sweets and desserts wisely. Select the ones that are your favorites and enjoy them in small portions or share them with a friend. Carry sugar free gum with you and chew it prior to and after dinner so you are less likely to nibble on all the temptations that may be placed around.

Don’t lose sight of your fitness objectives this Turkey Day! Review your goals and motivators and plan your eating and exercise strategies ahead of time. Enjoy yourself while practicing moderation on Thanksgiving and most importantly get right back to your healthy eating habits the day after. Don’t forget to give thanks this year for your body and for your ability to lead a fit and healthy lifestyle!

Diana Chaloux
ACE/AFAA Certified Personal Trainer
WBFF Figure World Champion 2008
Kansas City Personal Training at Hitch Fit Gym
Online Training and Nutrition Programs

Wednesday, November 18, 2009

What's your Secret Sabotage Behavior?

What's Your Secret Sabotage Behavior? 
By Diana Chaloux

Alright it’s confession time. How many of you have a secret sabotage behavior that is holding you back from reaching your fitness goals? If I had to take a guess, I would say there are a lot of hands going up right now. I say “secret” because a lot of times we don’t do these things when other people are watching. Perhaps that is because we know these behaviors are detrimental to our fitness success but don’t want to admit it. Well I think it’s high time to get these confessions out in the open so we can stop the sabotage!  Here are a few of the classic cases of eating habits which can hold you back from achieving your weight loss goals.

Sabotage 1: The “Mindless Snacker”. These people typically snack continually throughout the day. A little taste here, a treat there, a bit of this and a nibble of that can add up to a LOT of extra calories at the end of the day. But since you didn’t eat them seated at the table as a “meal” maybe you didn’t count those calories into your daily total. The “Mindless Snacker” may not even realize that they are eating all throughout the day. One of the best tools for making a “Mindless Snacker” more accountable is an eating journal, if you struggle with this snacking behavior write down everything that you eat throughout the day. When you can see it down on paper it’s not such a secret anymore.

Sabotage 2: The “Evening Eater”. Now this one I know many of you can relate to. Maybe you are one of millions who succumb to boredom eating in the evenings. It’s very possible that you make healthy choices all day long, but when you are lounging on the couch unwinding in the evenings the urge to start munching gets the best of you. You may be consuming more calories during these late evening binges than you do all day. The “Evening Eater” usually isn’t hungry there is just the urge to have….something… while relaxing at the end of the day. You may not only be consuming excessive calories, but since your metabolism slows down towards the end of the day you won’t be able to use all of those calories for energy. So, you guessed it, they will be stored as fat. My tips for the “Evening Eater” are to eat plenty of veggies at your evening meal so that you will feel full. As soon as you finish your last meal of the day, brush your teeth or pop in a piece of sugar free gum so that you will be less tempted to eat again. If you feel that you must have something, drink some tea or flavored water, drinking low calorie or no calorie drinks such as these will help to fill you up and decrease your urge to eat more.

Sabotage 3: The “Starve and Stuff”. These people typically don’t eat breakfast. They don’t eat much of anything for as long as they possibly can. But then it happens, around early afternoon they are so hungry that they can’t stand it any longer. At this point their chance of making a healthy food choice is pretty much out the window. We’ve all been there before, those times when you’re so hungry you can hardly even think, so you just fill yourself with whatever you can find. Usually this leads to overeating since it takes 15-20 minutes for your body to let you know it’s full, and this little binge could result in hundreds, even thousands of calories in a very short period of time. If you eat this way, you will be on an energy roller coaster, your resting metabolism rate will decrease, your body will probably think you are starving and when you eat mass amounts of calories it will hold onto them as fat. The best thing to do to avoid sabotaging yourself in this way is to eat consistently throughout the day, starting with breakfast. It is so important to eat this first meal in order to fire up your metabolism. Eat small snacks or meals every 2-3 hours throughout the day. When you do this you won’t ever feel like you are starving and you will be less likely to stuff yourself.

If you are struggling with a secret sabotage behavior the first thing to do is recognize it! No matter how much you are exercising, if you are sabotaging your nutrition with these unhealthy eating habits you will never see the results that you desire. Take charge of those secret behaviors today and stop holding yourself back from fitness success!

For information on Diana’s online training and nutrition programs or one on one personal training at Hitch Fit Gym in Kansas City please visit 

Thursday, October 15, 2009

Kansas City Ink Fitness Challenge: Meet the trainers Diana Chaloux and Micah LaCerte

Here is a link to the "Meet the Trainers" segment for the new KC Ink Magazine weight loss challenge! Micah and I are the official trainers for the weight loss challenge and are working with them all via our online training programs. To check out my online and in person training programs please visit

Articles | Ink Fitness Challenge: Meet the trainers | Ink

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Sunday, October 11, 2009

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The Top 10 Foods I WISH I Could Eat Everyday...And The Reasons Why I Don't

The Ten Foods I Wish I Could Eat Everyday….
And The Reasons Why I Don’t

In a dream world where I could eat whatever I wanted, still stay lean, healthy and have six pack abs, this is what my diet would consist of.

Ice Cream
Peanut Butter
Macaroni and Cheese
The little raspberry tart things that my Mom makes at Christmas
Lots of tasty delicious breads
Cream of Mushroom soup (seriously, it was my favorite as a kid)
Did I say Ice Cream yet?? Just in case…ICE CREAM!

That’s right! I’m human! I have a major sweet tooth and I crave junky foods just like anybody else does. It’s not easy to make the right choices everyday. I get stressed, I get sad, I get emotional, just like everybody else. I get busy and don’t have time to cook. I even have tired days where I don’t feel like working out.

This is all shocking information right? If I love all these foods that are listed above and would love to eat them every day for the rest of my life, then why don’t I? Why don’t I give in to the cravings and just eat whatever I want whenever I want it? A lot of people are doing just that, so why can’t I?

The answer is simple. I can. But I choose not too. The reason is this. I know how GREAT it feels to be on THIS side. I know that it is worth it to make the choices that I do every single day. The list of perks to NOT eating those foods day in and day out far outweighs any momentary satisfaction than junk food overload would fulfill.

There are, of course, the visual perks. I love having six pack abs. I can’t deny that one bit, my mid section is something I have worked incredibly hard for, and it was worth every sacrifice, every moment of overcoming a temptation, every workout. It was all worth it.

The emotional, mental and health perks are even more important. It’s worth it to not eat those foods every day in exchange for being able to walk into a store and pick out whatever clothes that I want and KNOW that they are going to fit. It’s worth it to feel attractive and beautiful for myself and for my boyfriend. It’s worth it to know that I’m in good health. It’s worth it to feel GOOD, to have clear skin because I’m not eating junky foods, to have energy because I’m eating foods that fuel me, to look YOUNGER than I am because of how I’ve chosen to live my life. It’s worth it to KNOW that I will fit into an airplane seat easily, or into the back of a friends crowded car if we all need to pack in. It’s worth it to know that I will be able to walk or run up a hill, or tackle a long flight of stairs and make it to the top.

It’s worth it to know that because of the choices I’ve made I get to wake up every single morning and do exactly what I love to do, which is train people and teach them how to live a healthier lifestyle. It’s worth it because every dream and goal I’ve had and will have in the future has come true or will come true because I make the choice to NOT eat like that every day.

Do I have cheat meals? YES of course I do! I thoroughly enjoy some of my favorite cheat foods on occasion. But they are not the staples of my diet. Don’t misinterpret and think that I don’t enjoy the foods that are healthy and keep me lean, because I do, very much in fact, but that’s beside the point. My little rant came about because I get a lot of emails from people that think and/or assume it’s easy for me, or for any other fit person, fitness model, figure competitor, or bodybuilder. That because of what we look like now that we never have to struggle with temptations and cravings. On the contrary, we all struggle with them. We all have the power and the responsibility to make the choices that will either get us to our goals, or hold us back from them.

My advice to anyone who is still making excuses for themselves, still telling themselves that they can’t achieve a fitness goal because of this, that and the other thing, still telling themselves that anyone who has attained a great physique, has it easy because we must not have to struggle with any of the challenges that they face, to STOP the excuses and START making the right choices. You can be whoever you want to be, you can achieve whatever you want to achieve, it’s up to you to make the right choices. Just do it. It’s worth it.
Diana Chaloux
One on one personal training in Kansas City, MO
Online Training and Nutrition programs available worldwide

Sunday, October 4, 2009

Top 10 Tips for Looking Lean!

Everyone wants to know how to look lean! Here are my top 10 tips!

Do you want a lean, sexy and toned physique? If your answer is “Yes!” then read on! To achieve the sculpted body of your dreams you need to build lean muscle tissue and reduce the layer (or layers!) of fat hiding your fit and fabulous figure! The lean look that you seek can be yours if you take these ten tips and apply them to your fit and healthy lifestyle.

Discover your motivation
A lean and sexy physique doesn’t happen overnight, so first and foremost you have to identify your super “WHY” for wanting to achieve your fitness goal. Whether you want more energy, want to wear cute clothes, improve your self confidence, overcome health problems or set a good example for your family or children, identify and write down the motivators that will keep you on track!

Track your progress
One major key to achieving a total body transformation is knowing where you are now and knowing where you want to go. We’ve all got to start somewhere! Find out your current stats including weight, body fat percentage and measurements, take “before” pictures and update these pictures and stats every few weeks. Weigh yourself on a weekly basis so that you can be sure the numbers are headed in the right direction. Monitoring your progress will help to hold you accountable and once you have the body that you desire you will be able to look back and see how much progress you have made and celebrate your success!

Fuel your body frequently
Your body needs to be fueled constantly throughout the day in order to keep your energy levels high and your metabolic fires burning. In general you should try to eat 5-6 meals per day. Your meals should be small and spaced about 2-3 hours apart. Take some time to plan ahead when you know you will be at work or on the go, and whatever you do don’t skip breakfast! It is literally the most important meal of the day.

Choose your foods wisely
Nutrition is responsible for 80% of your success when it comes to getting lean and shedding body fat. You can exercise all you want and if you aren’t eating properly then you will not achieve the body that you desire. The main staples of your diet should include a combination of healthy carbohydrates, proteins and fats. Excellent protein sources include chicken, lean ground turkey, fish, egg whites, skim dairy products, and whey protein isolate powder. Carbohydrates such as oatmeal, sweet potatoes, brown rice, whole wheat breads and cereals get the thumbs up, and fat sources such as nuts, olive oil, avocado and natural peanut butter are all great alternatives. Your diet should also include loads of vegetables, small portions of fruits and plenty of water to keep you well hydrated and satiated throughout the day.

Hit the weights
In order to build lean muscle tissue and develop a sexy sculpted physique you need to strength train. Resistance training will allow you to build lean muscle and increase your body’s ability to burn calories. The more lean muscle tissue that your body has the higher your metabolism will be even when you are at rest. A well rounded strength training program will include exercises for all of your muscle groups, strength training should be done a minimum of twice a week but as much as six days per week depending on your fitness level.

Crank up the cardio
Research shows that higher intensity, shorter duration cardio sessions are most effective for burning off fat and maintaining lean muscle tissue. Cardio is essential to fat loss. If you are just starting out then begin with smaller amounts of cardio and build yourself up to 5-6 days per week doing anywhere from 25-45 minutes per day. You can choose whatever type of cardio that you enjoy, make sure you are breathing hard and sweating. Incorporate intervals and sprinting when you are ready to kick things into high gear.

Mix things up in the gym
If you do the same strength training and cardio routines over and over again your body will reach a plateau and not progress. It becomes efficient at doing a certain routine within a couple of weeks so spice things up in the gym with new routines, new classes and different types of cardio to consistently challenge and change your body.

Cut the junk!
If you are serious about looking lean then the junk food has to go. Fried foods, greasy foods, high sugar foods such as cookies, cake and candy, sodas and sugary juices have no place in a fit and healthy nutrition plan. Once you are lean and your body is a fat burning machine you will be able to enjoy these foods in moderation on occasion.

Practice portion control
Overeating, even if it is the right types of foods will sabotage your lean physique. Be aware that most restaurants serve anywhere from 3-8 or more servings per meal. Purchase a food scale so that you can measure the food that you eat and learn proper portions. Don’t eat until you are full, your body can only utilize a certain number of calories at one time. When going out to eat share your meal with a friend or pack up half of it to take with you and eat at a later time.

Be consistent
Start your exercise and nutrition plan and be consistent! The way to stay lean for the rest of your life is by developing these healthy habits and being consistent

What are you waiting for? If you want to achieve the lean, toned look that you’ve always dreamed of, then don’t procrastinate another day. Start incorporating these ten tips into your life and you will be well on your way to achieving your fitness goals.

Thursday, July 16, 2009

Why Aren't You Losing Weight?

Everybody wants to know how to "lose weight". I would boldly say that approximately 60% of the emails that I receive include some type of questions along the lines of "how do I lose weight?". Despite so much health and fitness information out there, it seems that the answers still are not clear. My advice plain and simple is to ignore all the hype about fast weight loss that you see plastered on every magazine, television commercial and billboard. Stop looking for the quick fix and get down to business with doing what you need to do to get the fat off your body.

This is my no bull answer to explain why you aren't losing weight.

8реж% of the way that your body looks is dependant on how you feed it। The number one reason people fail to lose weight and achieve their fitness goals is because they are not eating properly। If you do not eat the right type of foods, at the right times of day, in the proper portion sizes then you simply will not achieve your weight loss goals। Many people get frustrated because they are exercising frequently but they are not achieving any results. When you look at the way they are eating, 9 times out of 10 the answer as to why their weight is not changing is crystal clear. Exercise is not a free pass to eat whatever you want to, and losing weight also does not mean that you starve yourself causing your metabolism to shut down.

Portion control is a major problem. In today’s society the majority of the population is completely out of touch with what a proper portion should be. Restaurants serve meals that should be split up into 2-3 smaller meals, and in some cases I’ve seen plates come out that contain 8-10x what the average person should be consuming in one sitting. Portion sizes aren’t going to be the same for everyone, there are several factors to consider when determining what yours should be including your weight, height, age and body fat percentage. Generally speaking however, a serving of meat or fish should be the size of the palm of your hand, and a serving of carbohydrates such as sweet potato, whole grain pasta or brown rice should be no larger than the size of your fist.
Lack of awareness is another top reason for weight loss failure. Many people are emotional eaters, eat when they are stressed or bored or constantly eat throughout the day without accounting for it. When they gain fat weight often times they don’t realize why or how it happened. The best solution for this is to journal every single item that is eaten throughout the day. It is often quite shocking when people realize just how many extra calories they are consuming on a regular basis. If the calories consumed are higher than the calories being expended, then the only option the body has is to store that extra fuel as fat.
Motivation and accountability are two big factors that come into play with a person who is trying to lose weight. It’s easy to be motivated for one day, get fired up, buy a gym membership, work out and eat right. But then day two, three and four come around, and without a strong knowledge of why you want to lose weight and what your ultimate goal is, it is easy to make excuses, revert back to old habits, make less and less of an effort, get frustrated due to lack of results and finally quit trying. I’ve heard this story a million times from people who have literally convinced themselves that they can’t do it. The fact of the matter is, they absolutely can do it, it’s an issue of getting them motivated enough to make the right choices on a consistent basis. When people do start seeing results as a reflection of their consistency, and when they get on the right track and their entire life starts to transform, that’s when the good habits stick. Having someone, such as a personal trainer, hold you accountable for your goals can be a valuable tool for success. Knowing that you have to own up to your actions and be held responsible for you choices is a powerful motivator in and of itself.
Lack of exercise intensity is another limiting factor when it comes to weight loss. “If you’re going to the gym but aren’t breaking a sweat, or are using that time as a social hour, then you are sabotaging yourself. Just going into the gym isn’t going to transform your body, you need to work hard and push yourself during that time. Beginners should start a bit more slowly but constantly progress themselves in order to achieve a higher fitness level. On countless occasions I’ve seen people “working out” on a piece of cardio equipment, yet they are barely moving their bodies and burning very minimal calories during their workouts. Though it is better to do something than to do nothing, if you are serious about losing weight you need to kick things up a notch, you have to challenge your body to change it.
The truth of the matter is, losing weight and keeping it off is a challenge for many because it requires a lifestyle change and implementation of new eating and exercise habits। People are so misguided by marketing scams trying to convince them that it’s as easy as swallowing a pill or following a fad diet for 10 days or buying a silly piece of exercise equipment. There are no quick fixes regardless of what you read in magazines or see on television. Proper nutrition and sufficient exercise including both strength training and cardiovascular conditioning are the three components that you must incorporate into your life on a regular basis in order to achieve your weight loss goals.