Learning From Others

Often the people in our lives are our greatest teachers. Some say that we attract precisely the people we need in our lives to learn what we have to learn.

We learn from them not only directly-oh, so that's how to do it-but also by negative example-oh, so that's how NOT to do it. We learn from them by having to stretch ourselves in new ways-to assert ourselves finally, maybe, to avoid being run over by someone. Or to be more patient and tolerant of mistakes. When we see our interactions as opportunities for growth, we can by happier with them and with ourselves.

The list of what we might be learning is endless and different for each one of us. But today, I'd like you to contemplate these two questions: From whom must I learn to receive? From whom (or what) must I learn to protect myself? Take note and stay open. :)

Ryan, M.J. Instant Health and Happiness. Pg. 219.
Thanks Mom!

A Mother's Love That Is So Strong

"A mother is a person who seeing there are only four pieces of pie for five people, promptly announces she never did care for pie." -Tenneva Jordan

This video is dedicated to an amazing woman/mother. It displays her fitness journey before & after she brought such a beautiful boy into this world. I also want to say congratulations to her for expecting once again, and especially for continuously pushing through in each workout even when you don't feel so good. YOU are truly the BEST!

Repeated Cardio Exercise Bouts Boost Fat Use

Exercise is important for weight control because it burns calories during the activity and raises metabolic rate for hours after the exercise is over. Most people trying to control their weight run on a treadmill, ride a stationary bike or work on an elliptical trainer continuously for 30-60 minutes. There may be a better way.

Japanese scientists found that two 30-minute moderate-intensity aerobics programs with a 20-minute break between sessions burned more fat than one 60-minute exercise session. The researchers compared fat use and hormone levels in people riding a stationary bicycle for 60 minutes continuously, or doing two bouts of 30 minutes separated by 20 minutes of rest between sessions. Two 30-minute bouts of exercise increased fat metabolism, stress hormone levels (i.e., catecholamines) and blood ketone levels (a marker of increased fat use) while lowering insulin and blood sugar more than the continuous 60-minute workout. Burn more fat by splitting your cardio routine.

Applied Physiology, in press; Online Published Feb. 22, 2007.

YOUR FORMULA IS INSIDE OF YOU

The formula is that wonderful feeling inside that tells you that you can do anything. The Formula is GOD given; we all have THE FORMULA you just have to find it!

*The feeling you experience when you know your purpose in life
*That burst of energy...the last mile of the race
*Experiencing the best workout ever and knowing you gave your all
*Running your first race and finishing no matter what place
*Coming up with a successful business plan in the middle of the night
*Overcoming that intense muscle fatigue...biking up that impossible hill
*Reaching your goal when others thought you would fail
*When you know you have done the impossible

PUMP UP Those Legs

A Great Exercise Round To PUMP UP Your Legs

My client is on one of my favorite exercise machines...Vertical Leg Press. She had just completed a round of lower body boxing drills...I then made her stop and get on the leg press machine. She has a soft ball that goes between her legs, which makes her have to stimulate those inner thighs as she is pressing. Her round consists of a ladder drill.

BEGINNING WITH:
2 mini press (starting from the bottom you will come up a little below half way and then go back down to your starting position) + 2 full presses
* 4 mini presses + 4 full presses
* 6 minis + 6 fulls
* 8 minis + 8 fulls
* 10 minis + 10 fulls
She then took a 45 second break went back to her lower body power boxing drills...now remember what goes up must go down...so after her boxing drills she went back to leg press and began at 10/10 and worked all the way down to 2/2.
Be creative when you train....your muscles won't know what's coming and you will definitely see the results you have been working so hard for.
~ Dofitness

Your Body Is Beautiful

I want to start this blog post by using a quote from Helen Keller, that was passed along to me from a very special friend of mine. I want to first thank this person from the bottom of my heart for everything they have done and continue to do for me. They are truly an example of what makes a true friend...someone you can count on and who will do the smallest thing to make you feel so special. There are not very many people in this world that carry this genuine and caring spirit, so it is very uplifting when you have someone like this in your life. I feel very lucky and fortunate to have the opportunity to have a friend like this in my life. Soooooo thank you so much for all of your encouraging words, for believing in me as a person and as a trainer, and most importantly for being my friend. I don't want to put this person on the spot BUT they know who they are! Thanks so much! You are truly the best.

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, vision cleared, ambition inspired, and success achieved." -Helen Keller

**I can not touch this quote. It hits everything right on the head. It is amazing to really be inspired by words and really put the things you experience in your life in perspective. An amazing feeling when you can OVERCOME!

There are many problems when tackling the issues of nutrition and society. Most people in our society eat too much food and along with that they tend to eat the wrong foods. Many individuals are undernourished, but we can not forget the flip side to this dilemma. There are also a lot of people in our society that do not eat enough food and the foods that they do eat are not good nutritious ones. They too are undernourished. 

Most of the foods we do eat are added with chemicals and additives and are not natural for human consumption, and many have been shown to cause serious health issues.  I can go on and on about the negative sides and facts about nutrition, but the bottom line is what is "your" solution to the problems you face when it comes to nutrition. 

For one, you must begin by thinking positively and become optimistic with your food choices. You must understand that food is fuel for the body. In order for a car to run it needs gas...same concept goes for your body. In order for your body to function and perform, you must be fueling it and choosing the right foods to help it grow strong and be healthy. 

Below is some basic tips and strategies that you can apply to a lifelong nutritional plan. Your diet must provide an optimal mix of PROTEIN, CARBOHYDRATES, FATS, VITAMINS, and MINERALS.

1. Protein is a component of every cell in the body. It is essential in BUILDING, REPAIRING, AND MAINTAINING BONES, MUSCLES, CARTILAGE, SKIN, AND BLOOD.
2. Carbohydrates are the most efficient form of energy for the BODY and BRAIN.
3. Fats are essential for cell membranes, hormones, and prostaglandins. It enables the body to produce HEALTHY HAIR, SKIN, and NAILS. It also serves as a transfer for vitamins A, D, E, and K.
4. Vitamins are an organic chemical compound necessary for growth, metabolism, and health.
5. Minerals are inorganic substances not produced by the body, which are required for proper bodily function.

One rule of thumb from me to you is to not count calories or nutrient ratios. Food consumptions should not become a chore. The best thing you can do is to keep it simple. Try to eat natural, wholesome foods...they will provide you with a perfect blend of essential nutrients. Just like I tell all of my clients, simply eat well-balanced meals and apply commonsense with the choices you make.

Helpful tips to remember:
1. Choose foods in there natural state...come as close to natural as possible.
2. Consume a small meal every couple of hours. By spreading your intake throughout your day, you will maintain a steady supply of energy. You will also keep your METABOLISM working throughout your day.
3. Always listen to your body. Your body will tell you when it needs food, but you must know when to stop eating. Your goal is to not stuff yourself full.
4. Always read food labels. Careful with items that are loaded with chemical ingredients and are impossible to pronounce.
5. Consume water as your primary beverage. Careful with sodas and juices. Fruit juice is high in sugar and often comes from poor quality, highly processed fruit.
6. Avoid all artificial and chemical sweeteners. For example, if you drink coffee, consume it without sweeteners. Sweeteners have been linked to numerous illnesses.
7. Consume natural foods such as fruits, vegetables, beans and legumes, organic whole wheat grains, brown rice, nuts (walnuts, almonds, pecans), chicken and eggs, and beef.

So make a change if you haven't already and really pay attention to what you put in your body. You truly are what you eat. And 80 percent of any change in the body comes from your nutrition. You can spend 18 hours a week in the gym and never make a change. Treat your body as your temple, the place that holds the key to success in health and in life. Respect your body, it will work hard for you if you do the things that are essential to achieve ultimate success. KEEP MOTIVATED AND TELL YOURSELF EVERY DAY....YOU ARE WHAT YOU DO! YOU ARE IMPORTANT. YOUR BODY IS BEAUTIFUL.

How To Safely Exercise In The Heat

Summer is officially here. Finally you can pack away your jackets (well maybe not completely because this weather has been unpredictable...lol) and get outside. Summer offers extras hours of daylight and with it the opportunity to spend even more time enjoying outdoor activities. For many, this means more time doing physical activities and playing sports. So, it’s important to remember the potential dangers that also come with exercising in hot conditions. As long as you know the dos and don’ts of working out in the heat, then you can fully take advantage of all the fun of Summerr.

WHAT YOU SHOULD DO:
• Drink plenty of fluids. It’s extremely important to stay hydrated. If you’re thirsty then you are already dehydrated; drink before you feel a need to. Be sure to drink throughout the day (stick to non-caffeinated beverages, preferably water). Also, drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally. Try to eat small meals 5-6 times per day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breath. Cotton is always a good choice. If your outdoor activity produces a lot of perspiration, consider clothing that is designed to wick the sweat away.
• Wear sunscreen. Even if you exercise early in the morning or late in the evening, if the sun can reach you then you can get burned. Not only is a sunburn bad on the skin and potentially dangerous but it also hinders your bodies ability to stay cool.
• Use common sense and don’t attempt strenuous activities that your body is not accustom to. Stick to exercises that you are very familiar and comfortable with.
• Check the weather forecast. It’s best not to participate in intense outdoor exercise sessions when the heat index registers in the dangerous zone.

WHAT YOU SHOULD NOT DO:
• Don’t try to diet by sweating. Excessive perspiration is not the key to permanent weight loss. Any decrease in the scale would simply be a result of water loss, not fat reduction.
• Don’t adapt the “no pain, no gain” motto. Ignoring your body’s signals could be dangerous. Heat-related illnesses come with warning signs. Be sure to learn how to recognize them and what actions to take.
• Don’t forget to drink plenty of liquid when swimming.Just because your body is surrounded by water does not mean that you are well-hydrated. As with any land exercises, you need to regularly replenish lost fluids when in the pool.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m.
• If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.Try to spend only a few minutes per day in the hot conditions for the first couple of weeks and then add time gradually each day.
• Avoid extreme changes in temperature. Don’t hop from being extremely hot and sweating excessively right into an ice cold, air-conditioned environment. Try to cool your body down slightly before exposing it to the extreme temperature variation.

Whether you have to work outside or do it for enjoyment, following the above tips will help you stay cool and safe during the dog days of summer. So, don’t spend the season cooped up, get out there and have some fun!

One Of The Fastest Ways To Build Up Your Fitness

So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.

Say I Will And Empower Yourself

EMPOWER YOURSELF- "When you say 'I WILL' with conviction, magic begins to happen."

Hello to all of you out there...  :)


First of all, I want to thank all you for tuning in to my blog. It means a great deal to me and I appreciate your support and kind words. If I am able to share and give you something back through health and fitness, then I have done my job. I want everyone to excel and I want everyone to come out on top from obstacles they may face each and every day. Believe in your strength and believe in yourself! IT ALL STARTS WITH YOU!!!!!!

In this blog entry, I am including circuits that I think you will enjoy trying. The same rules apply as before. Always pick challenging weight, make sure you perform full range of motion on all exercises/technique- this is very important, try to do each round as fast as possible BUT with good form! HERE WE GO! GO FOR IT! WORK HARD! GAME ON...

ROUND ONE:
1. Leg Extensions- 50x
2. Standing Dumbbell Front Shoulder Raises- 100x
3. Medicine Ball Slams- 25 x (use m.b. with handles/bring ball overhead/squat down and slam ball to the floor/stand up and bring ball overhead and repeat the motion)
4. Leg Extensions- 50x (try to increase weight from #1)
5. Standing Dumbbell Lateral Shoulder Raises- 100x
6. Medicine Ball Slams- 25x

ROUND TWO:
1. One Crunch + One Sit-up Twist/Twist (2=1 rep)- 10x
2. Core Plank with Forward/Backward Shifts (2=1)- 100x (Shift your body forward and backward/keep your body in plank position)
3. Two Crunches + Two Sit-up Twist/Twist (4=1)- 10x
4. Core Plank with Alternating Leg Raises- 100x (make sure body is in a flat tabletop/contract quads/butt/hamstrings/raise one leg and then switch to the other leg/count each leg as 1 rep)
5. Three Crunches + Three Sit-up Twist/Twist (6=1)- 10x
6. Core Plank Combination of Shifts and Leg Raises- 50x (begin with a fwd & bckwd shift/then do a left leg raise and then a right leg raise/this combo = 1 rep)
7. Jump Rope- 100x

ROUND THREE:
1. Stand-ups- 50x (begin in a lying position with legs bent/hold medicine ball over head/use momentum from arms and swing forward/contract abdominals/contract quads/then stand-up and take medicine ball overhead) *Goal is to stand up from a lying sit-up position using minimal weight as possible.
2. One K.B. Squat Raises- 100x
3. Jump Rope- 250x
4. Box Push- 4 sets (push a box/sled; ideal weight for women is (1-2) 45# plates/ideal weight for men is (3-4) 45# plates/distance is from the end line to half court of a basketball court= 1 set)
5. Push-ups- 25x
6. Two K.B. Squat Raises- 100x
7. Lateral Jumps over Step- 50x (Use a bench or a step/remember to challenge yourself)
8. Diamond-Shape Push-ups- 25x

WAY TO GO! BELIEVE, HOPE, STRIVE!

PUMP IT UP...Body Weight Workout

RULES: NEVER REST BETWEEN EXERCISES/ALWAYS GO HARD/TURN UP THE VOLUME :)

Round One:

1) Warm-Up For Ten Minutes: Run In Place, Jump On Toes In

Place, Jumping Jacks, Mountain Climbers, Side To Side Jump, Etc

2)    Body Weight Squats (no rest/continuous motion)- 100x

* Make sure to sit back on your heels (as if you are pushing your butt back to the wall or as if you are sitting back in a chair)/Do not let your knees shift over your toes/Watch your breathing (Do not hold your breath)

3)    Push-ups- 25x

4)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Forward/Make sure it is continuous without stopping

5)    Push-ups- 25x

6)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Backward/Make sure it is continuous without stopping

*Make sure it is continuous without stopping

7)    Push-ups- 25x + Sit-ups- 25x + Abdominal Bicycle - 50x 

*Do This Three Exercise Combination For A Total Of Two Sets

8)    Traveling Long Jumps- 30x- 2 sets 

* Do 30 Long Jumps Forward/30 Long Jumps Backward)

*Jump Long Landing In Squat And Traveling Forward Until You Get To 30 Jumps/Take About 30 seconds To Recover/Then Long Jump Backward Landing In Squat (Make sure you jump from the low squat position).

9) Rest 1 Minute And Then Move On To Round Two

Round Two:

1)    Body Weight Walking Lunges- 1 lap around a track or 200 Lunge Steps

2)    One Crunch + One Sit-up (2=1)- 30 times

3)    Core Plank- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position. If Your Knees Touch The Floor Start Over...You Must Complete A One Minute Hold Before You Move On To #4.

4)    Run In Place With High Knees For 1 minute/After You Have Completed One Minute- Do 20 Finger Facing Push-ups 

*Do This Combination For A Total Of Four Sets. PUSH YOURSELF!

5)    Core Plank Shifts- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position...Start Shifting Yourself Forward And Backward As If You Are Doing Toe Raises. Make Sure Your Body Is Completely Contracted And Engaged.

6)    Sitting Up/Lean Back Then Pull knees-to-chest- 30x

*Do not let your feet touch the floor)

7)    On Floor- Reverse Crunches (roll knees-into-chest)- 30x

*Keep your heels close to your butt/lead from your belly button not your legs

8)    Wall- Sit- 30 sec + 15 Squat Jumps/Wall-Sit- 40 sec + 20 Squat Jumps/Wall Sit- 50sec + 25 Squat Jumps/Wall Sit- 60 sec + 30 Squat Jumps 

*Watch your form/make sure your back is pressed up against the wall/do not let your knees come over your toes/make sure you are sitting in an L on your wall sit (your legs are forming an L); Squat low and jump from the bottom and land in the bottom on squat jumps; ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall. :)

Round Three:
Do 35 minutes of Cardio of your choice! Start out at a moderate pace then pick up your intensity. Try not to stop.

Great Job! ALWAYS TRAIN HARD and never give up on your goals.

Your Action Plan To Nutrition Part 2

"Discover what you want most of all in this world, and set yourself to work on it." -John Homer Miller

"If you do the best you can, you will find, nine times out of ten, that you have done as well as or better than anyone else." -William Feather

Please understand that I will be breaking up THE ACTION PLAN TO NUTRITION into parts (1,2,3,4...). I don't want to overwhelm you with so much information that you end up missing something important. I want you to truly grasp the concept of nutrition and how it is important to have an overall outlook on your nutrition action plan. 

In Part 1, I touched on the factors of mental preparation and assessment along with ways to stay motivated. I want to now discuss the reality of food measurement and calorie-counting. I think that this is a personal choice...some may feel that it is necessary to measure and count everything they consume. While others may find it too time-consuming and will eventually lose interest. Remember, you are in control...you want to use the best strategy that is going to give you the results you want. I believe that you can be very successful in your eating regimen without having to measure every ounce of food you eat. 

The approach I have used for most of my life is by eyeballing my portion sizes and aiming for a certain number of portions from each food group. I have never counted calories, BUT I have kept a food journal. I think that keeping a journal of what you eat and what time you eat can be very helpful. You can keep track of your energy levels, performance, recovery, and weight loss/body fat by documenting your eating plan on a daily basis. In the past, if I woke up feeling tighter around my midsection and my energy was high...I would refer to the days prior to my change and try to follow it in the same fashion. I have found that by keeping a journal and being apart of the fitness industry for a long time, I have been able to pinpoint which foods work for me, when they work for me, and what benefits I get from them these foods. Below I am including a chart that shows you how to measure your food groups without a calculator or a food scale.

1 unit of protein= 1 ounce lean protein (4 ounces = your palm); 7 grams of protein per ounce of protein

1 unit of fat= 1 teaspoon oil or 3 walnuts; 5 grams of fat

1 unit of starchy carbs= half a medium potato (1 "medium" potato = your fist); 15 grams of carbs

1 unit of vegetables = 1 cup vegetables (approximately two palmfuls); 5 grams of carbs

1 unit of fruit= 1 cup strawberries (two palmfuls) or half an apple; 15 grams of carbs

When starting an eating plan, you want to shock your body. Some of you may decide to take out foods that you seem to struggle with such as breads, sweets, pastas, and even alcohol. Others will begin their first two weeks on a detox plan, which is mainly comprised of protein and vegetables. This plan helps to flush out toxins and helps to restart your body. You then begin to bring certain foods back into your plan and your body is able to function and shuttle these nutrients to all the right places. The importance here is that your body begins to use nutrients (that may have been non-existent before the detox) in the correct way, which in turn allows your body to perform better and helps you to lose the proper weight necessary. And then you may have others who decide they will eat a high-carb, low-protein, low-fat eating plan for first two weeks. As much as 75% to 80% of their food choices are carbs...then they will begin a six-week plan, which requires higher protein and fat and lower carbs.

Again, understand how your body operates, consider how intense and how often you workout, and what start-up plan best fits your personal needs and goals. I think it is very important that if you are training intensely 6 days a week for an hour and a half to two hours, that a no-carb to low-carb would not be a smart move to make. PLEASE understand that your body needs carbohydrates to function, for energy, and for performance. You may decide to lower your carbs on the days you take off from workout or on your low-to moderate workout days. You would be amazed on how many carbohydrates I take in and how much my body is able to perform or go the distance because of my carb intake. Or, you may choose to take in your oatmeal, sweet potato, and brown rice at the beginning of your day and then taper into more vegetables and fruits after 2:00 p.m. 

This is your action plan, and that is what is so neat about it. YOU HAVE THE OPPORTUNITY TO DESIGN SOMETHING FOR YOURSELF THAT IS GOING TO BENEFIT YOU IN ALL AREAS OF YOUR WELL-BEING. I think that each person needs to be in control of their own nutrition plan because what may work for me...may not work for you. EVERYONE IS DESIGNED AND BUILT DIFFERENTLY. YOU ARE YOUR OWN PERSONAL MACHINE...BUILD THAT MACHINE STRONG, SO YOU CAN GO ALL THE WAY!

Make Your Body Into One Tough Machine

Hello All You Hard Working People Out There...I hope everyone is working hard on their exercise regimen and prepared for what is in store for each day. Remember, you are the captain of your ship...it all comes from you. It is up to you to work hard and give it 100% . It is up to you to and only you.

Do not be afraid to up the INTENSITY. You must generate a large amount of intensity to stimulate the most positive changes in your physique. For example, when you are doing cardio, it is not the intensity that has an affect on how many calories you burn during a run or bike ride of a specific distance. It does HOWEVER, AFFECT HOW MANY CALORIES YOU BURN AFTERWARD.

Many times I have people ask about keeping their intensity level in the fat loss zone when they are doing cardio. Sure for some, that may work or they may be content with that level of training. BUT I AM a big believer in all-out intensity. You must understand that the purpose of intensity is to build a strong foundation within yourself. It also has an enormous effect on how much you will burn after you train, which will also help you to live a long and strong life. You want to make your body into one tough machine...able to handle anything, and most importantly burn calories and body fat even when you are sitting down or even sleeping.

The more intense the exercise, the more and longer your post workout metabolic rate is elevated and the more calories you burn. In a study published in Medicine and Science in Sports and Exercise, triathletes who cycled at 75% of their maximum rate of oxygen consumption (VO2max) for 20 minutes, burned more calories after their workout, compared to after cycling at 50% VO2max for 30 or 60 minutes.

Another study, published in Journal of the American College of Nutrition, compared metabolic rates following two equal calorie-burning workouts: a short duration, high-intensity workout (51 minutes at 75 percent VO2max) and a long-duration, low-intensity workout (78 minutes at 50 percent VO2max). The high intensity workout resulted in a higher post-workout metabolic rate.

So again, I can not stress it enough...THE IMPORTANCE OF INTENSITY. You will be amazed of what your body can do and how it handles the pain and suffering that comes along with high-intensity workouts. In the end, you will feel better, you will lose weight, and you will be able to go the distance with an enormous drive. GO GET IT! BE STRONG, BE FEARLESS, BE INTENSE!

Daily Reminders To Proper Nutrition

It is important to understand that in order to get in the best shape you not only have to work hard in the gym, but you MUST have the proper nutrition to fuel the results you are making. You must feed your body the right way, along with learning and developing the necessary eating habits that will promote the best overall results. As a trainer I have seen many people mistakenly think that losing fat is simply a matter of EXERCISING MORE AND EATING LESS. This conception has led many people to a dead end wall...but all this can be resolved by mastering what works for you body, timing, and balance.

I want to begin by discussing the idea of CLOCKING YOUR CARBS. Understand that too many carbs can give you unwanted weight gain and make you fat, but too few carbs for an extended period of time can slow down your metabolism. So this brings in the idea of TIMING! I want to give you a helpful tip that may be useful for you in your daily regimen.
**Consume a large sum of your daily carbohydrates at BREAKFAST AND AFTER TRAINING! Why?
**Eating at least 50 grams of FAST-DIGESTING CARBS first thing in the morning and immediately post-workout hinders training-induced muscle breakdown and keeps CORTISOL, a stress hormone that destroys muscle and slows metabolism, in check.

The next point I want to bring to the table is to MAKE CARBS WORK FOR YOU. First, you must understand that building MUSCLE is the best way to burn FAT in the long run and in order to do this you must make your workouts intense to get the results you want. Next, think about taking in 20 grams of whey protein and 20-40 grams of SLOW-DIGESTING CARBS (from sources such as fruit, sweet potatoes, or brown rice) 30 minutes before you strength train. This will help you power through you workouts with the required intensity. You want to keep your weight loads up and your rest periods short to burn through the PREWORKOUT FUEL!

Also, try to prioritize your SLOW-BURNING CARBS. Slow-digesting carbs consists of beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes. These carbs should constitute the bulk of your daily carbohydrate intake...don't forget that the exceptions being first thing in the morning and immediately after you workout. It is crucial that you understand why slow-digesting carbs are so important...they reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs BURN MORE FAT THROUGHOUT THE DAY AS WELL AS DURING EXERCISE!

So take these three tips and make them part of your daily reminder to proper nutrition, and I believe you will begin to see the first-hand changes you have been looking for. Hopefully, all these tips will continue to help you in your journey to proper nutrition and overall health and fitness.

Muscle and Fitness. 2008. pg.100.

The Power Your Body And Mind Have Available

"There is a vitality, a life force, an energy, a quickening that is translated through you into action. And because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and be lost. It is not your business to determine how good it is nor how valuable nor how it compares with other expressions. It is your business to...keep the channel open...Whether you choose to take an art class, keep a journal, record your dreams, dance your story, or live each day from your own creative source, above all else, keep the channel open!" -Martha Graham

Everything is ENERGY. Energy can be defined in a number of ways. Some describe energy as the capacity of a physical system to perform work. Others suggest it is a feeling of possessing such strength and vitality. Energy is your available power...your ambitious drive and effort. YOU ARE ENERGY...it is your strength of expression- the power to impress the mind and arouse your feelings...LIFE AND SPIRIT...YOU! Your energy comes from within and while it is made available for you, you must fuel that energy. To fuel your energy with the power to act effectively you must eat the right foods to give you the strength and vitality for sustained and mental activity. 

The amount of energy contained in any given amount of food is measured in calories. A calorie is a measurement of heat, which is valid because energy production for muscular contraction in the cell is a form of oxidation. It is slow oxidation, of course, but simply another form of the rapid oxidation known as fire. So let's try this again...Calories are a measurement of the amount of heat given off by the "slow burning" of energy in the muscle cells.

Be aware that all of the macro nutrients- protein, carbohydrates, and fat- contain energy, and therefore calories. But one important point you must understand is that they all differ in the amount of calories they have.

For example, 1 gram of protein or 1 gram of carbohydrate= 4 calories
1 gram of fat= 9 calories

And from the example, it is obvious that if you are trying to drop body fat you will minimize the fat in your eating regimen (*this does not mean take it out completely/body still needs fat).
On the flip side, if you are going to hike for days across the mountains, you should carry foods very rich in fat. Fat is more than twice as dense in calories as either protein and carbohydrate.

An interesting fact to keep in mind is that all fats, regardless of type, contain the same amount of food energy. Whether you are talking about olive oil, animal fat, butter, lard, or fats and oils in any other forms, they all contain the same amount of energy- 9 calories per gram.

Your body metabolizes calories in two basic ways: in basal metabolism (the energy it takes to maintain basic life functions) and in physical activity. A fascinating fact is that muscle tissue determines the caloric requirements of the human body. The two reasons is:

1. The more muscle you have, the more calories you consume at rest.

2. The more muscle effort you put out, the more calories are consumed in the process.

The leaner your body mass, the higher your RMR (resting metabolic rate). The formula to calculate this is: RMR= lean body mass (pounds) divided 2.205 x 30.4

An example is a person with a lean body mass of 150 pounds would have an RMR of about 2,100 calories. Keep in mind that other factors influence metabolic rate- age, gender, body type, thyroid function, etc.

Here it is...you have heard me say this time and time again. The number of calories you burn when exercising depends on the kind of activity you are engaged in. The harder you exercise and the more work you do, the more calories you metabolize. Whether you are moving your own body (ex. running) or lifting a barbell, the more you do it and the harder you do it, the more energy it takes. Here are a couple of examples on how this works.

ACTIVITY/CALORIES BURNED PER HOUR

1) Sleeping /72

2) Sitting /72-84

3) Walking (3.5 mph)/336-420

4) Swimming (basic)/360

5) Cycling (10mph)/360-420

6) Jogging (5mph)/600

7) Running (7.5 mph)/900

There is something very interesting about the relationship between walking, jogging, and running. When you go on foot, you burn up about 100 calories per mile (depending, again, on your overall body weight and lean body mass). It doesn't matter if you run or walk. You metabolize the same amount of energy for the same distance because you have done about the same amount of work. The difference is that you burn off the energy much faster when you run than when you walk.

Here it is again...energy expenditure is largely determined by how intense the training is. When you train continuously, going from one set to another, one exercise to another, with very little rest, you burn considerable calories over the one and a half or two hours of your workout. Also, when you train on a split schedule (two-a-days/two workouts a day), you burn up that much more energy.

WARNING!!!!

There is no such thing as a free lunch. When you subject your body to various kinds of artificial stimulation, you may get short-term results, but there is an inevitable letdown and your overall performance ability is damaged over time. One doctor suggests that some examples are:

1) Adrenaline

2) Alcohol

3) Alkalis

4) Amphetamines

5) Caffeine

6) Cocaine

7) Coramine (nikethamide)

8) Lecithin

9) Sulfa drugs

There is nothing wrong with a couple cups of coffee or an energy drink before training, but a handful of caffeine pills is just going to make you climb walls and possibly injure yourself during your training. Keep in mind that in order to develop the optimum physique, you need to be in an optimum state of health.

Schwarzenegger, A. The New Encyclopedia...Pgs. 722-725.

Set YOUR Tone!!!!!!!!!!!!!!!!!!!!!

Hi Everyone! Hope everyone is having a good year so far...crazy how fast time goes by.  So that is why it is so important that you get after it and work hard in everything you do.  Don't waste any more time....Go Get It! This Is For You...  


Here is a workout that will challenge you and I think you will like. Make sure that you go at your pace and work up from there....so the next time you do this workout you will be stronger and it will become easier.  Make sure you watch your form on all exercises...full range of motion people! Do Not Sell Yourself Short! And don't forget to breathe. One of the biggest things people do is hold their breath during high intense workouts, which in turn will make them fatigue faster and they won't be able to workout to their potential...leading to disappointment! Vicious Cycle People! If you do not know how to do an exercise, please don't hesitate to use your comment button at the end of the blog entry with questions and concerns...I am more than happy to help you. 

Or your next option would be to substitute that specific exercise with one of your own.  Be Creative! Makes training more fun and adds variety to your training.  Always Challenge Yourself! Go Hard But Go At Your Pace...don't worry about the person next to you.  Worry about YOU and only YOU!  

And last but not least, pick challenging weight BUT weight that you can lift.  I have a hard time seeing people lift heavier weight than they should be lifting because in their minds it's about how important the number on the dumbbell is...BUT WITH AWFUL FORM! Remember, you want to pick a weight that is challenging, but one that will allow you to perform your exercises with perfect form and full range of motion.  My motto is : IT IS NOT HOW MUCH YOU LIFT...IT IS HOW YOU LIFT!!!!!!!!


Round One: Three Sets 
1. M.B. Sit-ups (keep ball at your chest/if you are a beginner use a basketball or soccer ball/this position doesn't allow you to use momentum from your arms/plus it adds a little resistance on the up and down motion of your sit-up)- 20x
2. Mini Crunches- 100x (Crunch up and pulse up as high as you can without your lower back coming off ground/do not let the back of your shoulders touch the floor/continuous crunch/Pulsing)
3. Alternating Corkscrews- 20x (Legs straight up in the air/similar to a hip raise but with a twist at the end of that motion/raise your butt of the ground and turn at the end of your raise)
4. Push-Ups- 20x
*Try Not to Rest Between Exercises (1-4)/Complete the set and then repeat until you have completed three sets total/Try to Rest at the end of the round- 1min


Round Two: Challenge Round/GO AT YOUR PACE/ TIME IT: Go down the list of exercises and complete the round as fast as you can BUT with perfect form and full range of motion...DO NOT CHEAT YOURSELF. I only care about the time if you have honestly completed exercise with good form and full range of motion)/Document your time and then the following week try to beat your time! You will be amazed by the end of the month (saying that you attempt the round once a week), you will have improved your time dramatically.

1. DB Squats- 100x (Use Challenging Weight if you are Moderate/Advanced Level/Beginners Use Body Weight Only/Put a bench/step behind you and tap your butt to bench...this will help you keep your form on your squats/gives you a target to aim for when squatting/will help you sit back instead of allowing your knees to shift over your toes.  ALWAYS SIT BACK ON YOUR SQUATS!!!
2. DB Standing Shoulder Press- 20x (Press dbs over head)
3. Jump Rope- 100x + Push-Ups- 20x (Advanced- If you mess up...start over/Moderate Level- Push Yourself and try to do all your push-ups on your toes/Beginner Level- do the best you can...if 100x is too much for you/take your time or reset that number working your way up to 100x/if you can't do 20 push-ups; take your time or reset the number)
4. DB Walking Lunges- 100x (Use challenging weight/sit back on your lunges/ beginner level- use body weight & remember you are developing your foundation so don't injure yourself trying to push when your muscles are not conditioned to go at this intensity...baby steps...Know in your mind that you are working up to being the strongest you can be.
5. DB Alternating Punches (Forward)- 50x (Flow with your punches/turning your hands at the end of your punch/bending your knees to support and stabilize/go moderate-to-fast/light weight)
6. DB Alternating Punches (Upward)- 50x (same as above)
7. Jump Rope- 150x + Push-Ups- 20x (same instructions as #3)
8. Squat Push-Press- 50x (Place bench behind you/have dbs at your shoulders/squat down as you come up Press DBS overhead/as you bring your press back down to your shoulders, stabilize yourself by coming down in a squat/think one unit....squat up; dbs go up/as dbs come down & squat down)
9. DB Bent-Over Flye- 20x (Bend your legs, this will help support your back/bend over as if you are diving in to the floor/arms are straight down to the floor & slightly bend them and raise arms up as if you are flying; spread arms open- squeezing shoulder blades together)
10. DB Standing/Alternating Bicep Curls- 40x
11. Jump Rope- 200x + Push-Ups- 20x (same instructions as #3 & #8)


Round Three: Push!
*Cardio of Your Choice- 20 minutes/moderate level but still hard...PUSH! (You may choose to do two-three different cardio machines/you may decide to go longer than 20 minutes....GO FOR IT! This is for you! Soooo Embrace It and DO IT! 


Proud Of You.....Keep Up The Good Work! Thanks for tuning in!
Love Always,
Dofitness

Foods That Will Ensure Some Serious Shut-Eye

We all know how important it is to get enough sleep each night. Nothing makes it harder to fall asleep than knowing how important it is to sleep. Here is an interesting fact for you...DID YOU KNOW that Harvard scientists found that people who slept for 5 hours or less a night were 32 percent more likely to pack on major extra pounds (33 pounds) that those who dozed a full 7 hours.

Below is a list of snacks that you can try right before bedtime to ensure some serious shut-eye.

1.Nonfat Popcorn- Pop a bag half an hour before bedtime. The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skip the butter-fat will slow the process of boosting serotonin levels.

2. Oatmeal with Sliced Banana and Walnuts- Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana and crushed walnuts, both rich in melatonin.

3. A Handful of Sesame Seeds- These are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas.

NOT THIS: A Glass of Warm Milk- Forget what your mom told you: This popular remedy for sleeplessness could be making matters worse. The protein in milk boosts alertness. Plus, unless it is skim, the fat in milk slows down digestion and make sleep more fitful.

SECRET WEAPON: Cherry Juice- Researchers at the University of Texas found that tart cherries are one of the best natural sources of melatonin. You can keep the pits off the sheets by drinking juices made with cherry concentrate, they have 10 times the melatonin content of the fruit. Try Knudsen "Just Black Cherry", with 100% cherry juice and no added sugar.

Zinczenko, David. Eat This Not That. Pg. 282.

How Are You Going To Attack Today?

A Purpose Is Fulfilled In Each Moment...And It Is That Purpose That Remains Constant For Life. There Are No Limits On How Much Your Purpose And Your Dreams Can Expand. Be Strong And Stay Strong!!!

Love Always,
Dofitness

Computer Viewing Only (Longer Version)

I am a firm believer that hard work is the best remedy for all of life's trials. Along with hard work, you must THINK POSITIVELY...because thoughts are like a steering wheel that moves our life in the right direction. So BELIEVE deep down in your heart that you are destined to do great things.

HOW ARE YOU GOING TO ATTACK TODAY?

Every day you train is another step closer to making your change. Pushing yourself to the limits; smashing through walls, bringing the noise to every workout and developing the most dangerous and unstoppable weapon you can...YOU!

Mobile and Computer Viewing (Shorter Version)

Answers You Can Use To Achieve Success

Anything worth having is worth working for

Q: Why is it important to eat more frequently throughout your day (every 2-3 hours/5-6 meals)?
A: You will metabolize your food (burn your fuel) more efficiently and consequently, have increased energy. Also, by combining these meals with exercise, you will raise your metabolism, stoking your machine (body), burning more calories, and reducing your body fat.

Q: Is cutting out fats from my diet essential for weight loss?
A: You must remember that not all fats are bad. Look to the heart-friendly unsaturated fats found in certain vegetables, nuts, flax seed, and fish. Some studies have shown that unsaturated fats may also promote weight loss and are better for your heart.

Q: How bad is alcohol when trying to lose weight or trying to get in good condition?
A: First of all, alcohol is not good for your waistline...a standard mixed drink contains 100 to 250 calories. And many people will eat more when they drink...alcohol makes you crave the foods you are trying to avoid. Next, the body processes alcohol differently from the way it does other carbs. DON'T FORGET ALCOHOL IS A CARB! Alcohol contains 7 calories per gram, compared to 4 calories per gram in most carbs. Your body treats alcohol as a toxin, so your liver processes alcohol calories before all others in an attempt to clean the toxins from your bloodstream. So as other calories wait on line, your body senses a rise in calories and shuttles many of them into your fat cells! UH-OH, NOT GOOD!

Q: Is bread really that bad for you?
A: Bread is filled with empty carbs that spike your blood sugar, sending your body into fat storage mode and increasing your sensations for hunger. BREAD IS EMPTY, WASTED CALORIES. Most types of bread really pack on the calories. For example, most bagels contain more than 400 calories. Now this doesn't mean to take out breads completely. Try to take out breads/crackers for a 2-3 week period and challenge your body...see how your body responds to the no bread plan!

The Center Of Your Universe

LISTEN UP EVERYONE...I HAVE SAID IT BEFORE AND I AM GOING TO SAY IT AGAIN.  

Do you know how important your abdominal muscles are to your overall health?

Did you know that when you are doing an activity, your abdominal muscles help stabilize your body during start-and-stop movements. This is important because if you have weak abdominal muscles, it is your joints that will absorb all the force--putting too much pressure on them.

Did you also know that when you run, bike, play a sport, or even just walk...it is your core that is the essential muscle group used to perform all these activities. Your core strength gives you the power to perform. So for example, if your golf swing is weak, strong abs will improve that. Researchers have found that abdominals fired first among all the muscles when playing sports or doing any activity.

SO WORK THAT CORE! KEEP IT STRONG AND HEALTHY! IT IS THE CENTER OF YOU!

Dofitness Fun Moments

Another Training Day In The Dofitness World. Hard Work, Spirit, And Fun...These Things Make Up Fun Moments At Dofitness Training Studio. Everyone Have A Wonderful Weekend.

-Love Always,
Dofitness