TIME TO WORK THE CORE

Did you know that doing sit-ups alone will not build an amazing six pack?

In order to have a flatter stomach, you have to EAT RIGHT, TRAIN SMART and find exercises that will work the entire abdominal structure.

  • I suggest...
  • WORK YOUR CORE EVERY OTHER DAY. Give your mid-section some time to recover and rebuild. You will see results faster when training smart.
  • TALK TO A NUTRITIONIST on how much protein, carbs and good fats your body requires. 
  • DRINK A LOT OF WATER to help flush out toxins that enter your body daily. Particularly ZEROWATER.

Check out the pics below. These ab exercises can be done anywhere and are fairly easy. I suggest doing 3-4 sets of each exercise a day 12 -16 times each set. It will burn so take your time, get it done and start getting those abs in shape! 

Crunches, Scissors and Bicycles. Make sure your back is flat on the ground, do not pull at your neck and execute at your own pace. 

MONDAY's MOJO

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You don't want to workout because. . .what?

  • There are a lot of people out there with a lot of excuses on why they do not work out.   Do you know some of these people OR are you one them.  Either way, here are a few myths that I have heard and as a trainer, let me share some truths with you.

I am burning plenty of calories according to my workout machine.

  • Most workout machines are not accurate because the machine usually doesn't know your true body composition.  Every "body" is different and a machine spits out similar information for everyone that used the same treadmill or elliptical.    If you want a more accurate number work with your personal trainer.

If I workout longer at a lower intensity, I will burn more fat.

  • There is some truth to this but not completely.  Once you hit the threshold of burning up all your carbs, then you begin to burn fat.  So, depending on what type of exercise you are doing and for how long determines how much fat you are truly burning.  A low intensity will take a much longer time to finally start to burn fat.

I like being a woman and look like a woman. If I start to lifting weights, I will bulk up!

  • No, no, no. . .women have too much estrogen to bulk up.  Lifting weights burn more fat over a longer period time and not for a short period of time like running or cycling.  Women will tone up, get firmer but will NOT bulk up.

Exercise is one sure way to lose all the weight that I need to lose.

  • There are a lot of people that start to workout and they do begin to see changes but over time, they may hit a plateau or feel like they are not progressing fast enough.  In order to see significant changes, you need to workout AND eat right.  Eating better/cleaner will definitely have a positive effect on your weight loss.

No pain, no gain. . .right?

  • I have seen it time and time again in many gyms.  People believe that if they workout until it hurts, there will be definite change in their bodies.  The only change you will find is PAIN and you will not gain from being in pain.  You should not workout at a level where you are in pain because how you going to workout the next time or even be motivated to continue to workout? It's one thing to be sore after a good and safe workout but never to feel pain. . .just because.
  • Remember that an hour a day is only 4% of your day and that 4% can alter your mind, body and soul.  You have to keep your body in motion, especially now a days where many of us sit in front of a computer for most of the day.  Move that body, forget all the myths and ask your local fitness trainer what will work best for you!

5 REASONS TO WORKOUT DURING THE HOLIDAY SEASON...

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HAPPY DECEMBER!

1. REDUCE THE STRESS. I could stop here and repeat this 4 more times. The holidays tend to bring a lot of excitement but it can also bring a lot of stress. Many of us travel, shop until we drop, entertain family/friends and attend countless holiday parties. It's all fun and games until you realize...oh my GOODNESS...I need a break! A good 20-30 minute workout can help reduce stress, reset your mind and get you ready for the next holiday party. 

2. STAY ON TRACK BEFORE THE NEW YEAR. The hardest thing to do is to take a break from working out until the New Year. If you consistently workout every day, even every other day and miss a week...it can be brutal starting over, just after a week! I suggest reducing how many days you workout but do not give it up completely.

3. CALORIE CONTROLLER. During the holidays, your mom, family and close friends feel the need to pack on the pounds by feeding you incredibly, delicious and dangerous foods! LOL! The cakes, the pies, mom's special Christmas dinner...it's all there. Here, I suggest adding an extra 5 minutes or more to your workout so you wont' feel guilty about eating all that amazing Christmas food!

4. FIGHT SEASONAL DEPRESSION. If the holidays do not bring you 100% happiness and cheer, sweat it out with a nice long run, a heavy lift or a few knock-out punches. Not everyone LOVES the holiday season because they may have experienced a loss in the family, the family dynamics may have changed or your not with your family because of work or travel. Sweat it out and keep it moving. 

5. GREAT TIME FOR A FITNESS CHALLENGE. This is a great time to challenge your family or friends to join you! Even if it's for just one workout. Introduce your family/friends to your many exercise addictions and see if you can get them hooked. It's a great time to encourage others and spend more time with family you might only see once a year.  

ATTITUDE of GRATITUDE

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We had it all planned out. Get up at 7AM on Thanksgiving day and start cooking! My daughter wanted to cook, eat and cook...then EAT a g a i n! She had the morning and afternoon shift and I was responsible for the big "non-turkey" dinner. I was up and guess what? 7AM HIT and EVERYTHING SHUT DOWN! There was no power.

I headed outside to see if anyone else was experiencing the same thing my neighbor told me the entire neighborhood was out. I later found out a major fatality knocked out power in 3 counties. A fatality on Thanksgiving morning put things in perspective real quick! I send out prayers to the person or persons involved. 

Thanksgiving weekend could not come any sooner. I was ready to exercise my ATTITUDE of GRATITUDE because the past couple of weeks were rough! I caught a terrible head cold_the kind you know is there but there are no significant signs and you feel like sh$t for days_I had to travel, deal with drama from the dark side and work, oh work...it all made me scream "I NEED A FREAK'N BREAK!".

Check out these 5 things I did to push through a couple of challenging weeks so I could actually enjoy my Thanksgiving break!  

  1. ALLOW YOURSELF TO FEEL THE FRUSTRATION_JUST FOR A MINUTE. You're human and no one has to know! LOL! It's ok to cry a little, scream a little and just loose it a little_but put a time limit on it and MOVE ON. Please don't fake it until you make it because you will only make it worse. Be truthful to yourself and allow your feeling to be expressed! Oh, and talk it out with someone you trust.
  2. EXERCISE or REST. This depends on how much exercise OR rest you are getting.  I was getting TOO MUCH exercise. Surprise. Surprise. I caught a weird cold that slowed me down and my body was telling me...that's it...I'm taking a break with or without you. So, I toned down my workout or I didn't workout at all. Now, EXERCISING is a great way to release the day's tension or start your day with an accomplishment. You decide and don't lie to yourself to get out of a good workout. Uh huh...you know who you are!
  3. LOAD UP ON FRUITS AND VEGETABLES. Juicing is my way of getting my fruits and vegetables directly into my bloodstream. I know that sounds a little morbid but I am so busy, juicing for me has been a blessing. I feel a lot more energized and my digestive system immediately improves, if you know what I mean! Sometimes when we are going through something that is a little tough, we tend to ease our pain with things that are not good for our bodies. When you do this, your immune system tends to break down faster and you start to feel worse. So, load up on those fruits and vegetables! 
  4. PRAY and MEDITATE. Quiet time through praying and/or meditation helps put things in perspective. You can set aside 5 minutes or 30 minutes, whatever your schedule allows you to do. Sometimes when you feel like you are walking through the fire of life, you need to slow things down and listen to yourself breath, think with NO OUTSIDE influence and exercise your ATTITUDE of GRATITUDE...think of all the people and things you are grateful for and meditate on that.
  5. TRUST THE PROCESS. (EMOJI WITH THE EYEROLL) Something I am learning day by day...trusting "the process". That darn process! When you are faced with something that feels uncomfortable, tough and challenging...it is not there to punish you...it is there to teach you. I know that's hard to believe because I am having a tough time with "the process" myself but I am learning a heck of a lot from it! So, trust it, document it and learn from it whether things work out for you or not. 

The biggest take away from all of this...Exercise your Attitude of Gratitude and trust The Darn Process. Good luck!

4 Reasons to Love Thanksgiving

1. Family: Whether you have a traditional family or you have created your own, having a circle of people that you can count on when things are good or bad makes life so much better. Be thankful for your family and friends. They are there to challenge us, love us and be there for us no matter what.  

2. Food: O M GOODNESS! I love food and even though looking at me, you may have your doubts but cooking and eating are always on the top of my list. As I blog...my 15 year old daughter has control of the kitchen this Thanksgiving and has put together an amazing menu of fresh and exciting meals for the entire day. Love food, respect food and enjoy of the flavors of life!

3. Fitness: OK...sometimes this has to go before both family and friends but I LOVE FITNESS. It's a great way to release tension, get in the best shape of your life and meet other amazing fitness freaks that will keep you accountable this Thanksgiving Season. Remember, you will have to face them in the gym on Monday if not this weekend.

4. Fun: Whether you are knee deep in snow or you can hear the sounds of crushing waves at the beach find a way to get OUT OF THE HOUSE and have some fun! Whether it's a family walk, going to the local Thanksgiving parade or Turkey Trot...don't worry about life and have so much fun!

Ok, I have to go...the food festivities have begun ALREADY! We have an amazing Thanksgiving Breakfast spread that I have to .....BYE! 

3 in 1 Workout

CORE, LEGS and ARMS!