Workout Tips To Help You Achieve The Best You

Tips To Remember When You Workout:
1. Try not to rest between your exercises sets. Try to be the best conditioned athlete you can be in the gym. I believe you can increase your strength along with your endurance through this method of training. Believe in it and follow it!

2. Always go hard! Challenge yourself each and every day! Intensity is the key to overall success. Be intense and don't settle for nothing less!

3. Always pick challenging weight for each of your exercises. Try to increase your weight if at possible...challenge your body and make it work. An increase in weight will help you get stronger and make your body work harder during your workout. Try to pyramid your weight for each set that you do.

4. One important rule to remember is that even though you want to challenge yourself on your weight, it is not how much you lift but how you lift. One goal is to build a strong foundation that will help you perform better and longer. Your foundation supports all movements, motions, activities, and most importantly it helps prevent injuries. Always make sure you have good form and that you perform each exercise with full range of motion.

5. One way to stay motivated is to set daily goals. This concept not only helps with motivation but it helps you get mentally prepared and strong for anything you attempt. The thought of pushing yourself is one thing, but the most important thought is believing that by pushing yourself you will be successful. Try to challenge yourself with your daily goals and workouts~this will also help you create mental toughness. I believe that with mental toughness~NOTHING can stand in your way. The mind and the body should work as one unit~supporting one another through intense bouts of exercises and/or life.

6. Try to feel the burn and some after that initial burn. Try to challenge yourself physically but also mentally. I believe that both these components work together to create an overall YOU! If you do an exercise and you begin to feel an intense muscle burn~mentally take yourself to the next level and don't stop. Push through and get it done at all costs. Try to incorporate a few challenge rounds in your workout routine. This will help you improve on pushing through.

7. Think of each workout as a practice. It is getting you ready for your big event. Preparing you to be the best you can be. Even if you are not participating in a competitive event, I believe that creating an overall foundation will support you in any activity you do. For example, you want to do yard work (pulling weeds) without any problems or soreness. With a strong foundation, you can pull weeds without any pain and soreness.

8. You must think of yourself as an athlete~this is the bottom line. Be an all-round versatile athlete~strong physically and mentally, conditioned to the extreme, and unstoppable. Remember, the word athlete is what you make it for yourself.

9. Nutrition! I can not stress this enough. You are what you eat and if you are going to perform and be intense, you will need the proper fuel to support this. You must be eating right in order to have the strength and endurance to get through each and every workout with intensity. Always eat breakfast! Eat every 2 to 3 hours. Each meal must consist of a protein, carb, and a fruit/vegetable. Think well-balanced for each meal. If you are not taking care of your eating you will not have the energy to perform at the best of your potential. This in turn will lead to discouragement, fatigue, and a decrease in motivation.

10. Nutrients you get from food sources help with injuries. It also helps injured areas to rebuild and become healthy and strong. Fruits and veggies are filled with lots of antioxidants, vitamins, and minerals that will help support you and your injuries.

11. Always make sure you eat something after a workout. You have 30 to 45 minutes to get something in your system. This is one of the most important tips you must remember in health and fitness. Think more fast-digesting carbs along with whey protein. Protein smoothie with fruit is a good choice. Your post-workout meal helps you replenish and restore nutrients you lost during your workout. It helps with recovery and helps preserve your lean muscle. Don’t ever skip your post-workout meal. This is one of the most important meals of your day.

12. Have fun! Think of what you are doing, what it takes to get there, and where you will go. Now, think of how fun this journey will be for you. All the things you will learn about yourself along the way and what you will endure with each workout. Smile and have fun with your training! Fitness is fun~it is truly what you make of it.

The Quest for Today and Tomorrow

"Forget past mistakes. Forget failures. Forget everything except what you're going to do now and do it." 

~William Durant

I believe that in order to succeed in fitness, one must stop dwelling on the past or the mistakes they have made. It is heartbreaking to me when I hear a client say, "I didn't do my cardio at all last week and I am so bummed about it, so I have lost that drive to continue working hard. And I just don't think that I will ever achieve my fitness goals." This just breaks my heart because this becomes a sense of failure for that person and they automatically want to give up. We can be our worst enemy! Rather than feeling bad about the choices made~Let It Go and Go For It! Push Yourself Today, Tomorrow, and the Next Day. Push your body to an extreme that is right for you and understand that this is a quest to find what works for you. Today is your Day One. Don't backtrack and allow yourself to get caught up in what you did last week, 1 year ago or 10 years ago.

Take control of your fitness NOW and light it up like a Christmas Tree!

Today's Dofitness Training Tip

Today's Dofitness Training Tip:

There are a couple of things you can do that will benefit you in so many ways~ just by adding 5 minutes to your workout. Here are a couple of suggestions that you may want to choose from.
The first on the list is to firm your belly. There's no rule that says you should work your abs only when you lift weights. I advise my clients to change things up sometimes. Hit abs as soon as you get done with your cardio or even in between your cardio session. Next on the list is burn an extra 50 calories. Try running, rowing, doing the elliptical or biking. Next, think about getting stronger all over. Do a one minute round of squats, push-ups, seated or bent-over rows, crunches and jumping jacks~without resting. Another option is to calm your mind. Breathe deeply and imagine inhaling energy and exhaling negativity. Try to banish any thoughts about work, family and your to-do list. Finally, get limber. I can not stress this enough! Take time to stretch the muscles you worked. Hold each stretch for no more than 30 seconds. Stretching gives your body time to slow down and bounce back from exercise.

Remember, it is the little things that make the difference. BE THE DIFFERENCE!

Free Your Mind

One of the most common problems everyone faces at one point or another is the amount of sleep they get. Some people will average about 3-4 hours of sleep per night...others will not be able to fall asleep at a appropriate time due to the mind not shutting off...and others will sleep and wake up several times during the night. All of these examples are not good for anybody. We all know that we must get a good 8 hours of sleep like we did when we were growing up. We take for granted our sleep, but our sleep is probably if not the most important factor for real change within ourselves. Getting a good night rest helps people to be focused and alert for the next day...it allows for recovery and rebuilding in your body...it helps keep your cortisol levels balanced ...and it keeps your immune system strong. In the next paragraph I am going to give you some information about a natural herb that will help you find those good sleeping nights again.

A real happiness killer is not getting enough sleep. Experts say one in four people have trouble sleeping, at least occasionally, and the National Commission on Sleep Disorders estimates that folks spend $16 billion a year trying to sleep. Kava Kava to the rescue. Studies have shown that this South Pacific herb is as effective as Valium or Halcyon, without their side effects. A nightly dose of 150 mg not only cures insomnia in 50 percent of those trying it in as little as seven days, but it also abolishes nervousness and anxiety. Don't exceed the recommended dosage, and stay away from this supplement if you are pregnant, breastfeeding, have Parkinson's disease, are taking sedatives such as Valium (it enhances the effect; ditto for alcohol), or are allergic to pepper (it is derived from a pepper tree). Medical advice suggest you shouldn't take it for more than eight weeks at a time.

Ryan, M.J. Instant Health and Happiness. Pg. 27.

Heart Rate Reserve Formula

The Karvonen Formula

This is a heart rate reserve formula and it’s one of the most effective methods used to calculate training heart rate. The formula factors in your resting heart rate, so you will need to determine your resting heart rate by doing the following:

• Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse).
• Count the number of beats, starting with zero, for one minute. If you don’t have a stop watch or a second hand in your bedroom, you can measure the time by watching for the number to change on a digital alarm clock. Find your pulse and start counting when the minute number changes the first time, stop counting when it changes again.
• To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together.

The next important element in finding your training heart rate zone is determining the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:
   Beginner or low fitness level . . . 50% - 60% Average fitness level . . . . . . . . 60% - 70%
High fitness level . . . . . . . . . . . 75% - 85%

The Karvonen Formula: 220 - Age = Maximum Heart Rate

Maximum Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate

For example, Sally is 33 yrs old, has a resting heart rate of 75 and she’s just beginning her exercise program (her intensity level will be 50% - 60%.) Sally’s training heart rate zone will be 131-142 beats per minute:


Sally's Minimum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .50 (Min. Intensity) + 75 (Rest. HR) = 131 Beats/Minute


Sally's Maximum Training Heart Rate:
220 - 33 (Age) = 187
187 - 75 (Rest. HR) = 112
112 x .60 (Max. Intensity) + 75 (Rest. HR) = 142 Beats/Minute

Try to take your pulse, periodically, during your exercise session to gauge your intensity level. Typically, the easiest location for taking a pulse is on the side of your neck, the carotid pulse. Be sure not to press too hard on the carotid artery or you’ll get an inaccurate reading. Count the number of beats, always beginning with zero, for 6 seconds (then multiply by 10), or for 10 seconds (then multiply by 6) to get the number of times your heart is beating per minute. If your pulse is within your training heart rate zone, you’re right on track! If not, adjust your exercise workload until you get into your zone.

Get On That Treadmill

Do you want to burn loads of calories but don't have much time? Well, here is a solution for you...try treadmill walking or running up an incline. Going up hills burns calories at an incredible rate. For example, say you have a 160-pound man walking on a level treadmill at a leisurely pace of 2.5 miles per hour, which uses 4 calories per minute. That balloons to nearly 7 calories per minute when walking at the same speed up to a 10 percent grade and a whooping 10 calories per minute when walking up a 20 percent grade. Walking up small inclines increases the energy cost between 75 and 250 percent. Just as with any exercise, always start off conservatively and increase the incline and treadmill speed gradually. Increasing the grade on the treadmill- the world's most popular cardio machine- will help you melt the fat away while building nicely muscled legs. You have nothing to lose...so get on that treadmill and watch your body change. :)

Prevention, November 2003.

The HIDDEN SECRET Of Yoga

Do you know what the hidden secret of Yoga is? Give up! Me too...lol. Just kidding. Yoga is a tried and true method for maintaining strong, flexible joints and muscles, good posture, and MUSCLE ENDURANCE. That's right, good ol' muscle endurance. Nancy Coulter-Parker of the Yoga Journal (Mar./Apr., 2003) claimed that yoga builds endurance because it trains you to breathe more deeply and efficiently. And if you really think about this for a second...she is absolutely right. It teaches you how to breathe, which in turn will help you to perform better in the gym and/or outside the gym. Slow, controlled breathing as practiced in yoga will not necessarily have an effect on the way the lungs deliver oxygen to the bloodstream during exercise and doesn't effect oxygen consumption...BUT, it does give your body a different technique in breathing. 

The one thing I find interesting in my job is how people have a tendency to hold their breath or they are unable to breathe probably...especially when the exercise is a difficult one. It is important to breathe when you exercise, but I believe it is important to be able to breathe in many forms. It helps your body to adjust and to adapt to each exercise independently and helps in the process of creating your "STRONG" body (your temple). Yoga increases muscle strength and endurance, which can help you from running out of gas during the day. Remember, you don't work as hard when you have fit muscles, so you aren't forced to use your energy reserves during daily tasks. Yoga is a terrific form of exercise for muscle and fitness...so if you have the opportunity to do yoga, definitely give it a try. Never limit yourself! ALWAYS allow yourself and your body to experience all different forms of exercise.  

Thanks for reading. Have a wonderful day. :)

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.

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!

Master Your Body

Let's Hear It For DAILY GOALS

When we decide to get serious about working out...it is easy...it is new...it is fresh...we set goals and are so motivated to get started on our new exercise regimen. But unfortunately the initial part of that excitement will fade and you will find yourself trying to maintain or search for that initial feeling again. It is very difficult to continue to strive to be the best you can be when all of a sudden you find yourself dealing with your everyday life and obstacles, your time challenges, your lack of motivation, your decision making (should I work out or should I go to happy hour), etc. Maintaining your exercise regimen and staying on track is the most difficult part of your fitness plan...HANDS DOWN.

You need that edge that puts you back on track and puts you ahead of the rest. I have always been a believer of tracking your workouts because you are able to see what you did the week before. It allows you to see the increase in your strength (progression). It helps you stay motivated by writing down what you accomplished for that day or for that week,...etc. In fact, by keeping track of your progress, it helps you pay closer attention to all the elements that make you the athlete you strive to be (remember, I believe everyone is an athlete...you just need to find it within yourself).

Most people have long-term and of course short-term goals, but how about setting DAILY GOALS...SET A GOAL EACH DAY. Daily goals will help you stay accountable and help drive you to stay on track. I believe that daily goals will help you reach your long-term goals easier and possibly faster than you anticipated.
Dofitness Side Note: These are YOUR DAILY GOALS...you can set them up however you want...that is the beauty of life and self. BE CREATIVE  AND HAVE FUN WITH YOUR DAILY GOALS. 

I feel that over time you will learn more about your body and how it reacts to certain changes in your workout, diet, and daily activity than you ever thought possible. So GO FOR IT! Try setting daily goals for yourself and enjoy the process and experience each day of UNDERSTANDING YOUR BODY AND YOUR SELF.

Strong Is The New Beautiful

I Play Like A Girl!!!! That Is Why I Am Faster, Stronger, And Better. 

For All Female Athletes- Be Proud Of Yourself For Kicking Butt Each And Every Day...Everyday You Train, Practice, Perform, And Play. Never Underestimate Your Potential...Never Give Up! Write Your Story Through Your Experiences...Everyone Has One. Each Is Special, Each Is Unique.

Love Always,
Dofitness

STATE OF THE ART Customized Training Station

Entrance of Strength/Force/Power. A Couple Of Exercises Performed On The New Dofitness Multi-Training Station. Two Forces Becoming One Inter-Connected Process. Combined Forces of Strength And Beauty...Mind And Body- Through Each Other Promising To Transform. A Strength Training Realm.

Listen To The Facts

Do You Need Carbs in Your Diet?

Well...well...well...as a trainer this seems to be the question I here over and over again. Many times I come across people struggling with eating too many bad carbs at one time. While others are afraid of eating carbs all together. We all need to understand that carbs are so important in maintaining our overall health and fitness level.

First, we know that cutting carbs from your eating plan will help you lose weight, but we must also consider the flip side. Understand that your muscles use carbs for fuel whenever you train above 65 percent of maximum capacity. Also, carbohydrates are the MOST IMPORTANT FUEL FOR THE BRAIN AND NERVOUS SYSTEM. Cutting carbs will help you lose body fat, but you need them for high-intensity training. More than 50 years of research shows that athletes involved in heavy training perform better if they have carbs available in their diets.

So the answer is YES! Keep those carbs in your diet. You may want to lower your carbs on the days you don't train or on your light training days. You want to take in more carbs in the morning and start to taper them down after 2 p.m. Most importantly, you want to think of carbs as your friend...here to help you become better!

HONEY, I SHRUNK MY GUT

TIME IS ALWAYS TO BLAME FOR NOT EATING BREAKFAST.  BEFORE WORK, MANY PEOPLE HAVE TO GET THE KIDS READY FOR SCHOOL, TAKE A SHOWER, MAKE SURE YOU HAVE THEIR LUNCHES READY, ETC. AND SO THE RESULT IS THAT MANY OF US WILL TREAT BREAKFAST AS A LUXURY--SOMETHING THAT WE DO ONLY IF WE HAVE TIME!

LISTEN UP! THERE IS NOTHING GOOD THAT COMES OUT OF SKIPPING BREAKFAST. WITHOUT BREAKFAST, YOU'RE OPERATING ON RESERVES, PUTTING YOUR BODY IN A PSEUDO STARVATION MODE THAT TELLS YOUR BODY'S METABOLISM TO SLOW DOWN AND PROTECT YOU. 

SOLUTION: YOU NEED TO EAT! AND EAT HEARTILY.

BELOW IS A RECIPE THAT YOU CAN ZIP THROUGH FASTER THAN YOU CAN IMAGINE.

GREAT ADVICE TO TAKE TO HEART: WHAT YOU EAT THE FIRST HOUR YOU'RE AWAKE WILL HAVE A HUGE EFFECT ON WHAT YOU EAT FOR THE NEXT 16 OR 17. 

ALWAYS START YOUR DAY STRONG. BELIEVE THAT IF EVERY DAY OF GOOD EATING IS A RACE, THEN HOW WELL YOU START DETERMINES HOW WELL YOU FINISH!

1 cup 1% milk

3/4 cup plain instant oatmeal

1/2 cup blue or blackberries

1 tablespoon chopped walnuts or pecans

1 teaspoon honey

1 teaspoon ground flaxseed

Dash of cinnamon

*Mix all the ingredients in a microwave-safe bowl and cook for 2 minutes.

Per serving: 459 calories

19 grams of protein

70 grams of carbohydrates

9 grams of fat (2g saturated)

9 grams of fiber

132 mg of sodium

Zinczenko, D. The Abs Diet. Pgs. 80-81.

Why Do Cardio On An Empty Stomach?

1. When you wake up in the morning, you have already fasted for 8-12 hours. Your body’s store of glycogen is depleted and you have the ability to burn more fat when glycogen is low.

2. If you eat before cardio, your body will work with what you just ate instead of relying on stored body fat.

3. Eating creates a release of insulin. Insulin gets in the way of the mobilization of body fat. In the morning, less insulin is present, so again, you are using stored body fat for fuel.

4. You are less likely to blow off cardio if you do it right away. When the day is over, you might use the “I am too tired” excuse.

5. Morning cardio gets you going. You will be energized and ready for your day.

If your goal is to decrease your body fat, doing your cardio, first thing in the morning gives you the greatest return for your work. So what are you waiting for...commit to getting up early (say 5a-6a) before work and do some cardio. You will be amazed on how good you will feel throughout your day.

Maximize Your Stretching

I know that I sound like a broken record when I talk about the importance of stretching. There are so many benefits to stretching but many don't take the time to incorporate stretching in their daily routines. Your muscles work hard for you on a daily basis...it is up to you to give them some relief for their hard work. When you stretch it should be relaxed and sustained with your attention on each muscle that is being stretched. When you stretch regularly, you will soon see the benefits it has-with every movement becoming easier. You will also get an opportunity to see the increase in strength in your workouts, and most importantly a pain-free body-NO INJURIES.

The first point (VERY IMPORTANT) is- Don't focus on flexibility. Just stretch regularly/consistently and flexibility will come with time. Think of it as introducing your body to another form of exercise that is going to help you with your performance and help you achieve all your fitness goals. Be patient...remember, if you haven't stretched on a regular basis your body is not use to it, and you feel like you will never improve.

Next, be aware that we are different every day. Some days we are tighter, other days we are looser. Don't get discouraged if one day you touched your toes and the next day you didn't. Think of stretching as a challenge and beat that challenge. We all like challenges and like to be challenged...be versatile in your fitness world. Strong, fast, flexible.

WATER! WATER! WATER! Our body is mostly made up of water so we need it to survive each and every day. One interesting finding is that your muscles stretch more easily when your body is properly hydrated.

Remember: stretching will always make you feel good. Your allowing your muscles to be free and flexible. Plus, your giving something back to the muscles that continue to work hard for you each and every day. If you stretch, good for you and keep doing it. If you don't stretch, START TODAY...YOU WON'T BE SORRY!

Focus On Stretching

How many of you struggle with touching your toes (done the proper way, with legs straight)? Or maybe you just always seem to be tight no matter how much you stretch.

Many studies have shown that people who are unable to touch their toes show a huge amount of poor flexibility which inhibits the ability to build muscle and makes them more susceptible to injuries, especially those involving your lower back.

The reality is that a thin film of connective tissue called fascia surrounds every bone, organ, and muscle in your body like a big sheet of plastic wrap. The fascia unites seemingly separate muscle groups, causing them to function together. One of the best examples of this is "superficial back line," a chain of fascia-linked muscles that run from the top of your head, down your back, and all the way to your toes. The fascia ties these muscles together in such a way that if one muscle is stiff, it can limit movement at any joint up or down the chain. So if you are unable to touch your toes or have a hard time with stretching...the limiting factor could be the muscles of your lower back, in your calves, or even on the bottom of your feet.

All of this matters because stiffness in you superficial back line prevents you from working your lower-body muscles through their entire range of motion. This also leads to poor lower-back posture when you are performing movements such as squats and lunges.

Try to add a stretching routine to your daily regimen and try to include strength exercises that a will help increase your flexibility. You want to focus on stretches and exercises that lengthen and strengthen the back, hips, calves and soles. One important fact is that tight foot muscles can reduce the flexibility of your ENTIRE LOWER BODY.

Health and Fitness. 2007. pg. 148.

Be A True Example Of Fitness...

Think of the pursuit of your dreams as being like a major athletic event. Train for it. As you prepare and "exercise," you will get stronger-mentally, emotionally, and physically. To successfully achieve your dream, you need to keep improving. The best way to do that is to...

*Keep your body fit.

*Keep your heart flexible.

*Keep your mind open.

*Keep your comfort zone expanding.

I want you to also step up and inspire the people around you. My challenge to you is to be a true example of fitness. Inspire three people in your life that may need some motivation, guidance, and support in regards to fitness. Help them truly understand what it means to make a fitness lifestyle change...and how that change will benefit them for the rest of their life. And last but not least, BE STRONG in everything that you DO! :)

Maxwell, J. Success: One Day At A Time. Pg. 43.

The First Step In The Morning

Did you know that when we rush out of the house each morning and skip breakfast or rely on a coffee-shop muffin or a McDonald's sausage biscuit...you are taking a huge risk on feeling sluggish before noon and setting yourself up to do battle with your weight. Remember, that refined carbohydrates are digested so quickly that they flood your body with glucose (blood sugar). That triggers a surge of insulin, which lowers glucose, leading to a dip in energy and rebound hunger a few hours later.

BUT did you know that a healthy morning meal revs up your metabolism and controls your hunger all day. According to the National Weight Control Registry, one interesting fact is 78 percent of successful individuals who stay on a consistent eating regimen are regular breakfast eaters.

Here a few things that may help you stay on track in the morning:
1) OATMEAL! OATMEAL! This is one of the best foods you can eat in the morning. Many studies have shown that oatmeal is one of the most filling foods, more than four times as satiating as a croissant.
2) I have said it time and time again...try to include eggs in your eating regimen. Very high in filling protein. Try to hard boil a few ahead of time (they will last up to a week shell-on in the fridge) and grab a couple on your way out the door.
3) Make cereal portable. This has to be one of the most convenient foods you can have. Mix a ready-to-eat whole-grain cereal with dried fruit and a few nuts in a plastic baggie. This is great to have with milk or yogurt.
4) One of the most interesting things I find with several of my clients is that they think they have to have breakfast foods at breakfast....you don't need to eat traditional breakfast foods in the a.m. If turkey on whole wheat sounds good to you, then go for it! I do this all the time. Always thinking outside the box. ;)

The Bottom Line is try to make healthy decisions. Understand how your body works. Give it the right foods and respect your body...because it works hard for you day in and day out. Your body is your temple so embrace it!

Shape.com