Friday, June 29, 2012

Understanding Yourself

Learn as much about YOU as you possibly can. Experience all emotions that shape, sadness, pleasure, and pain. Know and understand YOURSELF. Open all doors and allow life to flow through. Believe in yourself and be content with yourself...but most importantly, ACCEPT YOURSELF.

Just remember to allow life to live through YOU and remember that to get the most out of life lies simply in your decision to live your life with the principle of balance and to learn to cooperate with the natural patterns of our world. Let your career, relationships, and daily activities be harmonious expressions of who YOU truly are.

Thursday, June 28, 2012

The Four Winds Of Feelings

At every given moment, we have a jet stream of feelings operating below our conscious awareness. By bringing these feelings into consciousness, we begin to acquaint ourselves more fully with our deeper selves, and increase our capacity for joy by experiencing the full range of our feelings. For if we cut ourselves off from any feelings, we cut ourselves off from the capacity to feel all the others as well. To truly know our joy, we must also know our anger, our sadness. It's an all-or-nothing arrangement.

Because so many of us are cut off from our feelings (or at least some of our feelings), it is important to know "the four winds of feelings." It requires answering four questions: What am I happy about? What am I sad about? What am I angry about? What am I afraid of? Try and see if you can connect with the full richness of your feelings.

Ryan, M.J. Instant Health and Happiness. Pg. 245.
Thanks Mom! ;)

Iron Supplements Fight Fatigue

Nearly one in six women have low blood iron levels and the risks are even higher in athletes. This causes fatigue, sluggishness, and a decreased exercise capacity. Researchers from the State University of New York found that giving iron-deficient women iron supplements improved endurance during a knee extension test. Iron supplements improve performance in iron-deficient women who train with weights. Most women should do resistive exercise because it builds muscle, helps control body fat, and builds strong bones. Iron-deficient women should take iron supplements to boost energy levels and fight fatigue.

(Am.J.Clin.Nutr.77: 441-448, 2003).

Monday, June 25, 2012

Reframe Failure

One of the greatest creative geniuses of the twentieth century was Thomas Edison, who spent years trying to generate electricity. Before he made his discovery, he was asked about all his "failures." He replied, "I have not failed. I have found thousands of ways that will not produce electric light. I am that much closer to discovering one that will."

What an attitude! It not only allowed him to keep on going so that he ultimately did discover how to generate electricity, but it kept him happy as he went about the process. Is there something going on in your life that could use this kind of reframing?  

Think about this question and try to change your way of thinking.  You can do it!
Ryan, M.J. Instant Health And Happiness. Pg. 117.

Saturday, June 23, 2012

Strengthen Your Abs For Better Performance

A Sister

A Sister Is A Gift To The Heart And A Forever Friend.
A Sister Never Gives Up On You.
A Sister Always Understands And Will Always Be There For You.
A Sister Is Your Mirror That Shines Back At You And Helps You See
All The Wonderful Possibilities This World Can Be!

Love You Dee!
Long Live Fraggle Rock (Only Because You Love It)

Motivating Energy

Your power thought of the day- is to influence and inspire others with your focus and energy. Make sure that your energy is balanced today.  Learn to hear and follow your intuition more...quiet down your mind regularly so that intuition can be received freely and clearly. Try to encourage others and trust in your instincts. Last but not least, motivate yourself to express and develop your own highly creative potential.

B Well...

Researchers have found a connection between depression and B-vitamin deficiencies, and many of us, particularly those who are watching their weight, don't get enough Bs. To compensate, try a B-complex vitamin pill, or load up on kidney, Lima, and garbanzo beans. Beans are a great source of B vitamins (and they are good in the fiber department too!).

Ryan, M.J. Instant Health And Happiness. Pg. 70.

Friday, June 22, 2012

All The Possibilities For You...

"Remember: Impossible means I'm possible." - SARK

Here are some good tips that may help you when it comes to nutrition and fitness. 

One of the best things you can do for yourself is to eat either high-fiber cereal or an apple before you work out. In a study at Longborough University in England, exercisers who had a meal that contained low-glycemic carbs (from certain fruits as well as from whole grains) three hours before a run were able to keep at it eight minutes longer than those who fueled up with high-glycemic carbs (found in white-flour breads). The study also showed that by doing this you will burn an extra 100 calories, which is due to being able to go longer and harder when you are working out.

Another interesting thing you may want to consider is put a few ice cubes into your water bottle. Researchers from England's University of Birmingham found that cyclists who sipped an icy 40 degree F drink were able to work out seven minutes longer than those who hydrated with a beverage at room temperature. "When your body gets too warm, your brain tells you to stop," says lead author Toby Mundel, Ph.D. "Cold drinks may slow this process." These researchers also found that you are likely to burn an extra 100 calories by doing this.

Here we go again folks...I can not stress enough the importance of eating breakfast. And not just eating a bar or a shake for breakfast but eating a well-balanced breakfast (so that means eating more). Did you know that adults who eat breakfast daily are up to 50% less likely to be obese compared to those who decide not to eat breakfast. When you load up with a balanced breakfast, you will have energy to get through your day, your body will not have to play catch up for the remainder of the day, you will keep your metabolism in check, and your body will be able to perform and give you 100% in all your activities. Another important point I must make is that there is good evidence that an increased intake of vegetables may help you lose weight. To hit your veggie goal (five servings per day), you must start at breakfast. Last but not least, limit your intake of added sugar to 10 grams at breakfast to cut calories. Understand that naturally occurring sugar like lactose in yogurt, does not count. Stay away from high fructose, corn syrup, fructose or dextrose.

The Jellies And My Sister

The jellies and my sister, 
oh, what a pair they were.
She’s walking around inside them, 
but she looks like she’s alright (I guess)! 

They looked like strange old jellies, 
they looked a little weird.
She had worn them day in and day out, 
and never wanted to let them go.

They were a funny color, 
a glowing, bluey green but maybe they were pink.
Come to think of it now, 
they were the oddest jellies I had ever seen! 

But my sister didn't care, 
it came as quite a shock.
I never expected to see what I saw,
as those jellies were worn with or without socks.

I tried to save her, 
to pull her out and away from those jellies.
But they say trying is just useless, 
so till this day she is still stuck with those jellies!
The only difference is that her nails are glowing, bluey green,
Oh things never change but the color of those jellies. 

Thursday, June 21, 2012


Jelly shoes have been all the rage--more than once--and at times, the discomfort of wearing a purely plastic shoe is outweighed by its popularity. However, jelly shoes are notorious for causing excessive sweating, blisters and even cuts to the feet . Plastic does not conform to the foot as most fabrics do, and it also doesn't allow for the air flow and venting that fabric shoes provide. The sharp edges of the straps and the plastic body can wreak havoc on feet. If you're dead set on wearing them, consider wearing them with socks--and if that's just too uncool, you can take a practice walk around the house to see where the shoes rub against your feet. Applying bandages to those spots will prevent blisters, though your feet will probably still sweat excessively. If wearing closed-toe shoes, it's a good idea to make sure toenails are trimmed short, so they don't rub against the toe casing of the shoe; this is bad news for nail polish and can also cause broken nails. For children, it's best to wear socks with these sandals.

Wednesday, June 20, 2012


"There are no shortcuts. I have always believed in leading with action." 
-Michael Jordan

This weekend I was reading a book written by Michael Jordan and it reminded me of why I have always liked him. Sure we all know what he was capable of doing on the basketball court and so that is a given, BUT it has been deeper than that for is his story, his thought process (his mind-set), his work ethic. In his book, he shared a lot of his emotions, thoughts, and feelings not only with the game of basketball but in life. I want to share with you some of the main highlights of his beliefs and how it may help you overcome challenges in everything you do. Or it may give you an understanding of why it is important to stay true to your beliefs/desires/dreams.

He begins by stating that it wasn't about celebrating the results as much as it was about understanding the process that produced those results.  I think that is an amazing sentence.  Some of us get caught up in the destination of our success rather than our journey.  He believes that this process is pure...leading and staying true-AUTHENTIC- to those fundamental values that flowed downstream from his parents and later Coach Dean Smith.  We all have a foundation that our parents have provided us and we all get tested and is knowing where you came from and being strong enough to endure any obstacles.  

In his second chapter, EARNED, he discusses that in today's world, players receive the rewards before they prove their worth. "If you look around, you will see that it happens in a lot of places, not just sports."-MJ.  Jordan explains that back in his day, there were no expectations for him.  Yes, he was third pick in the NBA draft and received a contract with a lot of money at the time.  BUT, he stresses that no one expected him to become the player he became. Larry Bird, Magic Johnson, and Julius Erving were the stars in 1984. No rookie was expected to come into the league and challenge the status of veteran stars. So he didn't have to be concerned with trying to live up to the expectations. "What I did on the floor drove the marketing, not the other way around. The Jordan Brand was driven by what I did every night playing the game."-MJ

It comes down to earning your success and appreciating it at the end of the day. When you are in the gym, you need to work hard to earn every pound you lose or to perform better.  He says, "I had to earn what came to me and I never knew any other way."  To me that is a blessing in disguise.  I remember when I was playing basketball and believed that if I practiced everyday and worked hard (dedicating myself and not giving up), I would earn and achieve the goals I set for myself.

Jordan states that when his playing started providing him with rewards, he wanted to prove that he deserved them. He states, "I never felt the desire to rest on what I had accomplished. I never felt like I deserved to drive a Bentley when I got my first contract or live in a mansion. Those things might be symbols of success to some people, but there are a lot of people who confuse symbols with actual success.  Real quick, I want you to think about this paragraph and see how it applies to you in your everyday life. We are all rewarded when we work hard and accomplish something...but what do you do after you receive that reward? Do you stop working hard? Do you believe once you receive that reward that there is no where else to go? 

 I have seen this process so many times in  personal training. For example, here is a person who works so hard to lose the weight...they dedicate themselves to the training and nutrition program. They stay consistent and they don't give in to temptation.  By the end, they have accomplished their goal.  They have lost the weight, they have increased their fitness level, they have inspired the people around them to get in better shape, their confidence level increases, they have more energy, they feel good about themselves...all these things are the rewards they receive from their success.  And then they stop! They stop the process that has given them so much!  They don't appreciate the rewards that their success provided them.  

You should never settle and you should always want to be challenged.  I told someone today...if it (training at a high intensity) was so easy...everyone would be doing it and sticking with it. And if it was so easy, you wouldn't appreciate it.  You should embrace your hard work and your dedication in the gym.  "Nothing of Value comes without being earned."-MJ  
Jordan states, "I practiced hard everyday because I wanted every one of my teammates to know what I expected out of myself. If I took a day off, then I knew they would, too." Work hard in the gym...YOU SET THE TONE! BE THE EXAMPLE! BE A LEADER!

He states that great leaders are those who lead by example first. People respond to what they see.  And isn't that the truth, say you try on a pair of jeans that you haven't been able to fit into...and they fit and you look at yourself in the mirror, what do you do then? You feel joy and happiness...and your response is to finally wear those jeans tomorrow.  YOU DID IT!  YOU EARNED IT! 

Have a passion for what you are doing and work hard. If you have a passion, then you are going to be challenged every day to give your best. These are the words that Delores Jordan (mom) instilled into Michael.  And these are the words I want you to remember when you are in the weight room or just living your life.  Apply yourself and NEVER doubt what you can do!

Jordan, M. Driven Within. Pgs. 8-13, 17.  

The Power Of Flow Part 1

First Off, I hope everyone is doing well, training hard, and staying positive.

THREE WORDS...POWER OF FLOW! I am fascinated with this concept and want to share some inspiring ideas with you. What does flow really mean? Flow is defined as the natural, effortless unfolding of our lives in a way that moves us toward wholeness and harmony.  So many people in the media, teachers, therapists, trainers have always conveyed the concept of...allowing yourself to order to live, to experience, to be happy, etc. One person in particular that touched and embraced this concept until the end of his life was that of Bruce Lee. He believed in constant not control a movement or an action, but to allow it to flow naturally. To relax mentally, to allow things to evolve naturally....which would bring great purpose to your life. He continues to inspire so many people with his philosophies....AMAZING! One phrase that sticks out in my mind is what he always instructed his students to do.... "get over the consciousness of themselves."

Bruce Lee believed that you should experiences things for what they are and to not analyze them on how to make the experience better. To learn from each experience as a life flow with the experience.
To never be in frontal opposition to any problem, but swing with it. In more detail, he describes his thought process with the concept of WATER. That's right...Water! He observed that water was so malleable that is was impossible to grasp a handful of it and that when he struck it with his fist, it was impossible to hurt. Water is both pure Yin, remained one of the softest, most yielding substances in the world and pure Yang, also capable of penetrating the hardest forms of matter. Calm like a still surface of a pond or turbulent and violent like Niagara Falls.

To be like water, then, is to adapt itself instantly to any obstacle in its path and, by moving at its own pace, begin a natural process of surmounting it. The lesson to be learned here is that if we can learn to flow with adversity, WE WILL EVENTUALLY OVERCOME IT! And it is only through OUR FLOWING WITH LIFE that we are able to adapt and grow. LIFE IS MOVEMENT....and if we cease to flow with it, it passes us by. One of my favorite quotes from Bruce Lee is: "Running water never grows stale. So you've got to just 'keep flowing.'"
Simply let life--with all of its experiences-FLOW THROUGH YOU!

When you allow things to flow in your life, occurrences line up, events fall into place, and obstacles melt away....IT BECOMES YOUR POWER OF FLOW. Flow is DYNAMIC and can make us feel alive. Most of us have experienced the beauty and the power of are in the right place at the right time and doing the right thing. You feel at peace and connected to something larger and greater than ourselves.

When you learn to make flow a way of life...your world becomes filled with synchronicity- meaningful coincidences in which outside events, seemingly disconnected in time and space, link up with our internal states and connect us with the greater whole. What an amazing process to be in tune and open to all  experiences, dreams, and embracing signs that surround you. And by paying attention to these signs, you are able to reach new levels of comprehension about your inner life and your role in the world.

"Synchronicity is lyrical--a little sprite of a surprise, a little gift," described by Charlene Belitz.  I absolutely love this thought process. She goes on to state, "it can get so big that everything can start to talk to you; everything can suggest things.  HOW POWERFUL IS THAT!!!! Can you think of the times synchronicity has happened in your life?  For instance, you could be thinking of someone and minutes later the phone rang with that person on the other end. Here is an interesting one, the same number repeated itself to you at significant times. So you can honestly admit that you have experienced something to this have been given a taste of this.

In order for you to continuously experience the process, you must allow yourself to flow in your life. Flow responds directly to our beliefs, behaviors, and actions. You must become open, willing, trusting, and  allow yourself to experience the beauty and power of flow. And with this experience comes fulfillment and joy.

There are steps to discover, which will allow yourself to flow and embracing what life truly has to offer you. Creating changes in yourself to help your experience of flow, discovering how to be TRUE TO YOURSELF, determining your mission in life and your next step to fulfill it, treating yourself gently and compassionately, enhancing your intuition so that you make better decisions, and stretching yourself and taking risks.
Imagine yourself moving into harmony, oneness....TRUE ALIVENESS.

Live your life with purpose!!!!!  FLOW!!!!!
"Try to live freely from moment to moment letting things happen and adjusting to them." -Bruce Lee

With Love,

Belitz, C. The Power of Flow. Pgs. ix-xv.
Little, J. The Warrior Within. Pgs. 26-30, 46-48, 65-67.

Monday, June 18, 2012

Three Powerful Words

Three powerful words that have always meant so much to me..."FINISH THE FIGHT!"  I have always liked these words together because I think everyone can relate to them in one way or another. FINISH CAN MEAN: DON'T EVER GIVE UP...FINISH WHAT YOU START NO MATTER WHAT...END SOMETHING TO BEGIN ANOTHER...COMPLETE ANY TASK AT HAND...OVERCOME ANY OBSTACLE YOU MAY FACE...NEVER GIVE IN AND FOLD...COURAGE TO DO WHAT YOU ARE AFRAID TO DO. You need to understand that the word FINISH will apply to you and your life. What does FINISH mean to you?


So keep these three words close to you and pass them along to everyone. I want everyone to FINISH THEIR FIGHT with whatever it is. I love being able to share my passion and my love for fitness and life with you. SO DON'T FORGET THESE THREE WORDS...WRITE THEM DOWN ON EVERYTHING, PASS IT ALONG TO ALL YOUR FRIENDS AND FAMILY, REMIND YOURSELF EVERYDAY ABOUT FINISHING YOUR FIGHT!

Get A Good Night Sleep

If you, like me, spend some nights tossing and turning, you might want to consider your diet as the culprit. Here's how: carbohydrates send tryptophan, an amino acid known to be a sleep aid, to the brain, while protein actually inhibits trytophan's sedative effect. So avoid high-protein dinners and just try to eat a well-balanced meal that contains carbohydrates (don't be afraid to eat carbs). Or you may be mineral deficient; iron, calcium, and magnesium all induce sleepiness. Try taking those supplements in the evening. 

Hunger can also keep you awake--maybe you're not eating enough (but don't overdo either; overeating can cause stomach pains that will keep you awake). And finally, maybe you're drinking too much alcohol. A drink can help you go to sleep, but it often causes wakefulness in the middle of the night and can interfere with the body's REM cycle, which is when the most restful sleep occurs.

Ryan, M.J. Instant Health And Happiness. Pg. 53.

Antioxidants Lower Blood Pressure

During normal metabolism, your body produces chemicals called free radicals that cause aging, degenerative diseases, and breakdown of the immune system. Free radicals can be thought of as biological rust that attacks vital cell membranes and genes. Antioxidants, such as Vitamin C, E and beta-carotene, fight free radicals and help prevent aging and diseases such as hardening of the arteries (atherosclerosis). Foods-such as vegetables and fruits-contain important antioxidants that combat free radicals and enhance health.

Tulane University researchers found that blood levels of beta-carotene and Vitamin C were associated with lower blood pressure levels. High blood pressure is an important cause of heart disease. Taking antioxidant supplements and eating plenty of fruits and vegetables may help you reduce free radical damage and protect against high blood pressure and heart disease.

(Hypertension 40: 810, 2002).

Thursday, June 14, 2012

Spark Of Dynamite

The Disney Way

Have success the Disney Way...

Think "tomorrow."
Make today's efforts pay off tomorrow.

Free the imagination.
You are capable of more than you can imagine--
so imagine the ultimate.

Strive for lasting quality.
"Good enough" never is.

Have "stick-to-it-ivity."
Never, Never, Never give up.

Have fun.
You're never truly a success until you enjoy what you are doing.

Maxwell, John C. One Day At A Time. Pg. 35.

Fish Oil To The Rescue

More than 85 percent of the population suffers from back pain at one time or another. The treatment of choice for most people is rest and non-steroidal anti-inflammatory drugs (NSAIDs). Unfortunately, NSAIDs cause gastrointestinal problems in some people and may trigger heart attacks and strokes in others. 

 Researchers from the University of Pittsburgh Medical Center found that fish oil supplements reduced back pain as well as NSAIDs. Fish oil contains omega-3 fatty acids that have anti-inflammatory effects on joints and tissues. Other studies found that glucosamine and chondroitin supplements also help relieve joint pain. Taking those supplements with fish oil may have additive effects in treating or preventing back pain.
Journal Surgical Neurology, 65:326-331, 2006.

Tuesday, June 12, 2012

Tips To A Lean Body

I can not stress enough that it is important to have a variety of methods in your fitness plan to increase strength, performance, weight loss, and decrease in body fat. You can't just pick one method and hope to increase all aspects of proper fitness. By adding new concepts and variety to your foundation, your body will become stronger and faster. You will also accelerate your fat-burning and keep your body from getting used to one particular approach...also known as hitting a plateau.

It is so essential that you make a commitment to fitness. You must treat fitness as a doing this you will be able to control unwanted pounds and keep your body fat from sky-rocketing into outrageous numbers. You must get your mind right and mentally prepare yourself to do everything to accomplish your goals.

You must make the right decisions to overcome temptations and to stay on track. Below, I am giving you tips and strategies that will help decrease your body fat. Each strategy/tip will be separated in weeks.

Week One- The goal here is to cut your carb intake in half. We all know that when carbohydrate intake is lowered, the body turns to fat for energy. So in order to start shredding some fat, you want to cut your carbs by half. This process not only reduces calories, but it also helps control insulin, the hormone released with carb consumption that can increase your appetite. So for example, you are going to halve your carb portion sizes at each meal. Instead of having 1 cup of brown rice, you are going to have 1/2 cup of brown rice. Instead of having a medium plate of whole-wheat pasta, have a small plate. In this process, you'll burn fat and your desire to eat should also subside. Now remember, following a low-carb diet for too long can backfire for many, decreasing leptin levels and slowing down your metabolism. So cut your carbs in half for five days ONLY, you will then return to your regular portions after five days and will have a new strategy to begin. Introducing carbs back into your eating regimen after this kind of drastic reduction, kicks up leptin levels and metabolism. One of the most important findings is that when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrates as muscle glycogen. This process is the key for pushing through your workouts with a certain type of intensity you need to elicit strength, power, and endurance. Glycogen not only powers your training but acts as an anabolic stimulus, allowing the body to retain muscle even as you attempt to drop extra pounds. Another purpose is that it pulls water into the muscles with it, keep the muscles hydrated and strong. You also want to drop all carbohydrates from your final meal of the day-every day- to slash calories. When you go to bed with a lower blood sugar-level as a result of avoiding carbs in your last meal, the body is more willing to increase its production of growth hormone, which accelerates fat loss by mildly increasing the metabolism and boosting muscle growth. Muscle & Fitness. 2007. Pg.162.

Stay focused and have a good week one. We CAN DO anything we set our mind to.


What is one of the biggest age-related concerns all women face? Yes, you guessed it, the appearance of cellulite. Studies have shown that it's estimated that up to 90% percent of all women develop some cellulite after age 30, and the condition tends to worsen over time. Cellulite can form anywhere on the body, but it's most apt to appear on the back of the thighs.

What is cellulite? Cellulite is actually related to the composition of the skin. The skin and its underlying tissue have three fundamental layers: the top layer is comprised of a cellular-based tissue called the dermis. Its primary purpose is to protect your body from outside contaminants. The middle layer is made up of fibrous connective tissue called superficial fascia. It acts like an internal stocking to support the skin, holding body fat in place. The lower layer is made up of adipose tissue-plain old fat. It insulates the body, pads the internal organs, and provides a source of long-term energy.

It's the role of the superficial fascia that's responsible for the appearance of cellulite. In men, the superficial fascia is arranged in a crisscross pattern that is strong and consistent. Accordingly, fat is contained in a uniform matter subcutaneously (below the skin), leaving the skin surface relatively smooth and supple. In women, however, the superficial fascia tends to be irregular and discontinuous. It has a vertical distribution, forming honey-comb-like patterns beneath the dermis. Hence, when fat accumulates, it pushes up toward the skin's surface in clusters, giving the skin the lumpy, dimpled appearance known as cellulite.

As you age, skin begins to sag and loses it elasticity, and the superficial fascia becomes more and more irregular, thereby losing its ability to contain subcutaneous tissue.

The only real solution to combating cellulite is to undertake a regimented program of targeted exercise. A well-designed intense thigh-training program can help to substantially reduce, if not completely eliminate, any sign of cottage cheese thighs. Lean muscle tone helps smooth underlying fat, making cellulite less evident. And once body fat is reduced to acceptable levels, your thighs will be taut and toned.

The age-related accretion of body fat is largely due to a loss of muscle tissue, as women lose up to 1 percent of their muscle mass each year after the age of 30, and continue to do so throughout the rest of their lives. Muscle is the most metabolically active tissue in the body; the more you have, the more calories you burn. On the flip side, a reduction of muscle progressively slows metabolism, causing a gradual, but steady, increase in body fat.

It should come to no surprise that resistance training is the most important activity in staying lean. It's estimated that for each pound of muscle you add to your body, you burn approximately 40 to 50 additional calories a day AT REST. That means you're burning these calories around the clock-even while you're relaxing on the couch watching TV.

Another important fact is don't forget to stretch...Stretching is the best way to resculpt your body to eliminate the appearance of cellulite. Elongating the muscles and overlying fat decreases the uneven surface appearance of cellulite. Stretching will improve your posture and give you a thinner, smoother contour. Try to stretch on a daily basis...light stretching before you strength/cardio train and moderate stretching after you workout. Also, stretching throughout your day is beneficial for your muscles. It increases blood flow, and it teaches your muscles to become more flexible, which in turn will make you feel better and help you move better.

Since hips and thighs comprise more that a third of your overall lean body mass, it should be apparent how important it is to train them diligently. And ladies that is why I train you so hard on your legs. Why I push you in so many different ways, to the point of extreme fatigue in your lower body. Also, when you perform a strength/shaping exercise followed by an endurance/toning exercise, you will see nothing but successful results. Go intense and keep each movement/motion continuous...don't allow for your muscles to recover during each exercise...FEEL THE BURN! And if it hurts, remember what you are up against. PUSH THROUGH AND DIG DEEP!
October 2006.

Sunday, June 10, 2012

When you Want To Increase Your Metabolism

We all want to know how to increase our metabolism and it is important to do the little things to get our pistons pumping.

Skipping meals lets your body's calorie burning furnace go this is a BIG NO-NO! Spread out snacks throughout the day. Try a cup of yogurt with fresh fruit or almonds at 10:30 a.m. and a hard-boiled egg or hummus with vegetables around 3 p.m.

Here are two factors and a secret weapon that will help get your engine in gear.
1. Green Tea- Catechins, the powerful antioxidants found in green tea, are known to increase metabolism. A study by Japanese researchers found that participants who consumed 690 milligrams of catechins from green tea daily had significant lower body mass indexes and smaller waist measurements than those in a control group.

2. Steak and Eggs- A British study found that participants who increased the percentage of protein-based calories in their diets burned 71 more calories a day (that's 7.4 pounds a year). Jump-start your metabolism as soon as you wake up with a protein-rich breakfast of scrambled eggs and end your day with 4-6 ounces of high-quality protein like lean beef, chicken, or fish.

METABOLIC MATH- Your metabolism-the rate at which your body burns calories-experiences a drastic dip from your teen years into your 20s and 30s. But you can help counteract the decline: Physical activity makes up 15 to 30 percent of the average person's metabolism.

Here is a secret weapon that you could try-Yerba Mate is an Argentinean plant used to make tea and has been shown to contain up to 90 percent more metabolism-boosting catechins than green tea. In fact, its metabolic powers are so revered that many weight loss pills list mate on their ingredient lists. Score bottles of yerba mate at your local Whole Foods or go online to and order leaves to brew your own fat-burning formula.

Zinczenko, David. Eat This Not That. Pg. 281.

Some Of The Best Fat-Fighting Foods

"Success consists of a series of little daily victories." -Laddie F. Hutar
1. Apples, especially the skin, contain pectin, a soluble fiber that serves as nature's own appetite suppressant.
2. Beans, such as chickpeas and mature kidney or lima beans, have a high fiber content, making you feel full for longer and helping you eating less overall.
3. Eating three or four servings of low-fat dairy products a day enhances weight-loss efforts.
4. Muscles are 70 percent water, and muscles burn fat. A German study showed that drinking water raises your metabolic rate by 30 percent.
5. Eating nuts and seeds are important for leaning down. Nuts and seeds have sufficient fat-fighting amounts of protein and fiber when eaten in moderation.
6. Medium-chain fatty acids, the type of fat in coconut and palm kernel oils, take more calories to digest than the oils themselves provide.
7. Prepare a bowl of oatmeal as a quick and easy way to get cholesterol-fighting, fat-burning fiber.
And last but not least...WAKE UP WITH JOY IN YOUR HEART.

Do The Body Right And Stretch

Pump Iron To Raise Your Spirits

It has been proven again and again that exercise can raise our spirits. But recently a study has shown that of all types of exercise you can do, lifting weights lifts your spirits the most. Scientist at Arizona State University studied the effects of different kind of exercise on the moods of people 25 to 62 years of age. By far, weight training worked the best. One theory as to why is that the benefits come quickly. Most people can increase their weight limit by five pounds in only a week, whereas the progress in other forms of exercise is slower.

Ryan, M.J. Instant Health and Happiness. Pg. 277.

Three Amazing Remedies For You And Your Body

The First Remedy: Take A Body Break
Just for today, stop thinking of your body as something that must be whipped into shape and notice what you would like to do with it--lie down? Go for a leisurely walk? Make love? Sometimes just giving yourself permission to notice what's true for you can be an amazing way to find happiness--or at least peace of mind.

The Second Remedy: Oh, to Sleep
Having trouble falling asleep? Consider this natural aromatherapy remedy-a sleep potion made with, among other oils, lavender. Lavender is an adaptogen, which means that it can be stimulating or relaxing, depending on your energy needs. If you are tired, it will help you fall asleep.

In a small plastic spray bottle, combine 4 drops lavender essential oil, 3 drops orange essential oil, 3 drops chamomile essential oil (another good sleep aid), and 5 ounces of water. Shake well. Spray sheets, pillow cases, and the air in your bedroom before sleep.

The Third Remedy: Get A Massage
We all know that a massage feels good on the outside (as long as whoever is doing it is skilled and sensitive). But it has positive internal effects as well. Massage has been known to boost the immune system and lower anxiety by reducing cortisol levels (a stress hormone) in the body.

For the massage to really work--for it to increase pleasure and decrease stress hormones--you need to feel comfortable and relaxed. Some people are concerned about being touched by strangers. If this is true for you, perhaps a friend or a loved one can give you a massage, and another day you can return the favor. Remember--this is about you being happy.

Ryan, M.J. Instant Health And Happiness. Pgs. 342, 343, 347.
Thanks Mom! Love You Lots!

Saturday, June 9, 2012

Spelling Success

How Do You Spell Success?
Self-acceptance and self-love
Unlimited happiness and fulfillment
Contribution and Service to others
Commitment to everything in your path and to relationships
Energy and Enthusiasm for life
Spiritual growth and Serenity

Step It Up

"How does one become a butterfly?" she asked pensively. "You must want to fly so much that you are willing to give up being a caterpillar." -Trina Paulus

There are no shortcuts!!!!!!! If you want to get amazing results fast, you have to know what it takes to burn maximum calories, shed maximum fat, and build muscle. You must be ready to put on your running shoes and your weightlifting gloves and go the distance. Your intensity must be high and you have to SWEAT!

Bottom Line: You must increase the intensity of all your workouts! Try to work out at 85 to 100 percent of your maximum heart rate. Understand that the harder you work out, the easier it has to be for your body to process the fuel it needs to keep going. When you train intensely, the sugar stores are the more efficient source of fuel. Keep in mind, that this does not mean that you are not burning fat. When you train at a high level of intensity, YOU ARE BURNING MORE CALORIES OVERALL. Also, the most important point I want to share with you is that when you train at a higher heart rate/INTENSITY, you not only burn more calories during the workout, BUT you boost your metabolism for up to 24 hours afterward.

What Is Your Super Power

Friday, June 8, 2012

Advance Your Overall Life Purpose

Things that will advance YOU...
-Things you have always wanted to do.
-Things that others say can't be done.
-Things that help you grow to your maximum potential.
-Things that develop other people's ability to achieve and lead.
-Things that multiply--rather than merely add--value to yourself and others.
-Things that harness your creativity.
-Things you can delegate to others.
-Things that promote teamwork and synergy.
-Things that are NOW OR NEVER opportunities.

Maxwell, J. Success: One Day At A Time. Pg. 101.

New Found Friends

As a trainer, I don't feel it is right to just focus on the physical parts of a person...the mental/emotional side are extremely important when shaping and building a strong foundation of the body. You can not only focus on the physical and ignore the mental, and many people will attempt to pick one part over the other. THE MIND is a powerful tool and if not trained like the physical part, it can backfire on you, and it will prevent you from succeeding or reaching any goals you may set. For example, say a person wants to lose 10 pounds...physically they are ready for action but mentally> they doubt themselves/deep down they don't think they can do it/they have negative thoughts... The sad thing is that more than likely this person will not be able to reach their goals because their mind has taken control of the situation. 

When setting goals/dreams you never want to use the word BUT...YOU JUST DO IT! Do not allow anything to come in the way of your vision. You have all the tools necessary to succeed and be successful in your journey. Fear, guilt, unworthiness, hurt feelings, anger, and discouragement are really our friends. When you are feeling any of these things in a negative way and you are using these feelings to limit must pause for a moment and remember these important points:

1) Fear is the energy to do our best in a new situation.
2) Guilt is the energy for personal change.
3) Unworthiness keeps us on track.
4) Hurt Feelings reminds us how much we care.
5) Anger is the energy for change.
6) Discouragement reveals our courage.

Love it all- the fear, the excitement, the guilt, the power of change, the unworthiness, the worthiness, the hurt feelings, the euphoric feelings, the anger, the movement, the discouragement, the encouragement- it's called LIFE! 

Do It: P. McWilliams (1994) p.137-139

Popular Posts

Power Of Your Heart

Power Of Your Heart
The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the HEART. -Helen Keller

Be Unique. Represent....YOU!

Be Unique. Represent....YOU!

Abdominal Challenge #1

  • NO REST Between Exercises/Keep hands on your head at ALL TIMES when you perform each Sit-up/Keep your legs bent on all Sit-ups/Watch your form and make sure you engage your belly button AT ALL TIMES/Control your motion and DO NOT USE MOMENTUM!
  • Unassisted Sit-ups- 10x/Hold #10 at the Halfway Mark for 20sec
  • Core Plank- 30 seconds
  • Unassisted Sit-ups- 15x/Hold #15 at the Halfway Mark for 20sec
  • Core Plank- 1 minute
  • Unassisted Sit-ups- 20x/Hold #20 at the Halfway Mark for 20sec
  • Core Plank- 1 minute 30 sec
  • Unassisted Sit-ups- 25x/Hold #25 at the Halfway Mark for 20sec
  • Core Plank- 2 minutes

Abdominal Challenge #2

  • DO NOT REST BETWEEN EXERCISES UNLESS IT IS STATED/USE THE SAME RULES FOR ABDOMINAL CHALLENGE #1/Substitute One Crunch + One Sit-up Twist/Twist for Plate Stand-ups if needed/Substitute Roman Chair Leg Raises for Hanging Leg Raises if needed
  • Medicine Ball Sit-ups (Unassisted)- 25 times/Explosive on the UP- 10 second count on the DOWN/Keep M.B. on your chest AT ALL TIMES
  • Hanging Bent Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Standups/25 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE/PUSH!
  • Side Core Plank- Hold 30 seconds/25 Ups and Downs/Do one side at a time
  • Hanging Straight Leg Raises- 3x15/Rest 10 seconds between sets/DO NOT SWING
  • Plate Stand-ups + Sit-ups/(2=1) 35 times/DO NOT MOVE YOUR FEET/Tempo- Moderate Pace/The lighter the plate the harder the exercise...CHALLENGE YOURSELF
  • Side Core Plank- Hold 1 minute/35 Ups and Downs/Do one side at a time


  • Burpees x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Mountain Climbers x 30 seconds
  • Split Squat Jumps x 30 seconds
  • Burpees x 30 seconds


  • Wall Sit with Medicine Ball Between Knees x 30 sec
  • DB Split Squat Jumps x 30 seconds
  • Mountain Climbers On Forearms x 30 seconds
  • DB Burpees x 30 seconds
  • Diamond Shape Push-ups On Medicine Ball x 30 seconds
  • Medicine Ball Squat Jump Toss x 30 seconds


  • Traveling Forward Burpee- 10x
  • Traveling Forward Burp + Burpee- (2=1)- 10 x
  • Traveling Backward Burpee- 10x
  • Traveling Backward Burp + Burpee- (2=1)- 10x


In order to MASTER this conditioning drill, each exercise must be performed with perfect form and without STOPPING!





1) Straight-legged to Heels-to-Butt Sit-ups- lie flat on the ground with your legs straight and your hands on your head. As you start to do a sit-up bring your heels in to your butt and tap the floor (*the closer the heels come to the butt the harder). As you come out of your sit-up and begin to roll-down straighten out your legs and make sure the heels touch the floor. It should be a smooth, contolled one motion.
2) Burpee In Place-start by jumping straight in the air and then landing in a squat position with hands on the ground. Kick your feet back into the downward position of a push-up. Thrust the feet up and push up with the arms simultaneously.
3) Traveling Forward Burpee- the same concept as the Burpee In Place the only difference is jump forward instead of straight up.
4) Traveling Backward Burpee- the same concept as the Burpee In Place the only difference is jump backward instead of jumping straight up.
5) Burp- also known as a stripped down burpee. Start low and tucked toward the floor. Kick feet out to the bottom portion of a pushup. Then, push with your hands, while thrusting the feet back to the beginnning position (which is low and tucked toward the floor). It is only a half way motion minus without the jump in the air.
6) M.B. or Plate Stand-Ups- lie flat on the ground with your feet planted on the ground. Beginners should use two dumbbells and place on feet. Hold a m.b. or plate over your head (*the heavier the db/plate the easier...the lighter the db/plate or no weight the harder). Quickly move your arms forward and start to sit up. It is very important that you use your arms for momentum and engage your abdominals. Once your arms pass your knees, quickly push forward with your legs, moving into a standing position.
7) Mountain Climbers- start with your body in a push-up plank position. With the hands stationary, alternate the feet back and forth. One leg should be tucked with the knee coming close to your chest and the opposite leg extended. Make sure to place your weight on the balls of the feet.
8) Grasshoppers- your body will begin in the same position you used for mountain climbers. The movement starts by bringing your left foot underneath the body until it touches your right hand. After touching your hand, return the left foot to the starting position and repeat the movement by bringing your right foot across the body to your left hand. You will be on the balls of your feet but when you bring your foot toward your hand you will land on the side of your foot.
9) Wall Sit- place yourself up against a wall and squat down until the thighs are parallel to the floor. Think about forming an L with the bottom portion of your body. Your back is supported against the wall. Hold this position for time. Do not place your hands on your thighs because this takes off the pressure in your legs. Absolutely no movement with this exercise.
10) Bridge- a great exercise that will develop strength and flexibility. It is a static hold that helps improve lower back strength. Start by lying down on the floor with your knees bent and your hands on the floor close to your ears. Lift yourself up with your abdomen pointing upward and with only the hands and the feet on the floor. Your body should create an arched position and you will maintain the upright position for time.
11) Aerobic exercise- means with oxygen. An activity in which demands of muscle for oxygen are met by circulation of oxygen in blood. Distance running, cross-country, skiing, distance cycling are all examples of aerobic activities.
12) Anaerobic Exercise- means without oxygen. Activity in which oxygen demands of muscles are so high that they rely upon an internal metabolic process for oxygen. Short burts of "all-out" activities such as sprinting or weightlifting are examples of anerobic exercises.
13) Burn- also known as "going for the burn." For instance, in endurance exercise, working muscles until lactic acid buildup causes a burning sensation.
14) Concentric- when muscles contract or shorten.
15) Delts- an abbreviation for deltoids, the large triangular muscles of the shoulder which raise the arm away from the body and perform other functions.
16) Eccentric- when muscles lengthen while maintaining tension.
17) Fast-Twitch- refers to muscle cells that fire quickly and are utilized in anaerobic activites like sprinting and powerlifting.
18) Glycogen- can be referred to as a full tank full of stored carbohydrates. Some of it is stored in the liver and some of it is stored in the muscles themselves.
19) Hybrid Lift- is two or more exercise done in one single movement. It is the inverse of a combo lift. For istance, performing a bicep curl while lunging.
20) Interval Training- is a short, high-intensity cardio exercise alternated with longer periods of lower-intensity cardio. It allows you to burn more calories, increase your speed, improve your power, and much more. It is more effective at burning fat while maintaining muscle mass. Combine this type of training with intensity will also increase your metabolic rate to amazing levels. This is because the work you do utilizes a greater percent of the body's muscles.

If You Want To Be Tough, You Are The Only One That Can Get You There!

If You Want To Be Tough, You Are The Only One That Can Get You There!


TRADE AFFIRMATION FOR ACCOMPLISHMENT: Accolades fade quickly, but your accomplishments have the potential to make a positive impact on the lives of others.

TRADE IMMEDIATE PLEASURE FOR PERSONAL GROWTH: It takes an oak tree decades to grow, but it takes a squash only weeks. Which do you want to be?

TRADE EXPLORATION FOR FOCUS:  The younger you are, the more experimenting you should do. But once you have found what you were created to do, STICK WITH IT!

TRADE QUANTITY OF LIFE FOR QUALITY OF LIFE: Your life is not a dress rehearsal. Give it your best because you won't get another chance.





Find a balance between your creativity and your responsibility to the world. Share your innovative ideas and inspire others.


"When change seems frightening, remember that it's the mother of new life, the one story line that we can count on to bring us home to our essential nature and our interconnectedness with the wholeness of life."

Borysenko, J. Saying Yes to Change. Pg. 173.


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