Day 20 Tuesday
How did we do today? Did you get out there today and did at least 30 minutes of exercise? Did you drink at least 8 glasses of water? Did you eat right? Did you... did you.... ??? did you? haha
I think I made my point. Today I heard someone fairly close to me- or at least close in proximity say: "I do not care about _____________ (an event this person was using for motivation). I do not care if I'm in shape for it... I do not care if i get there and I'm 20 lbs over....if i look bad in a bathing suit... i don't give a $$%%^^^^^ lol "I feel good after I exercise, and so I will do it for that reason!"
That is exactly my point. It is always suggested to choose an event, a person.... something and use it as motivation. Like a cruise, because every time you think about that event, person, goal - it will hopefully drive you that much more to want to get out there and exercise. Maybe you will think about your 'motivation' as you are driving to a fast food place or eating that 'bad' meal or item.
*what you do not want to do, as my friend depicted, is obsessed over that goal because what I want you to understand and do is remember that you are exercising and eating well for your health and fitness and the goal, event, person is only a motivational vehicle you are using to help you get there. So, in essence, this friend that ended up exercising because 'she wanted to feel good' is exactly right and more power to her for doing so! (haha- that's exactly what i wanted her to do anyway)
The message is- to use any and all aids to your disposal. If having a goal is going to help you, do so. Don't obsess over anything... Remember that balance is key and a balance diet, and balance exercise program will ultimately get you a balance self-image and outlook on life!
Today:
Started with a 10 min jog to the gym- once there, 5 minutes of non-stop sit-ups
Legs:
Barbell squats
Squat push- machine
Calf machine raises
Single backwards lunges while holding weight straight above you.
Single hamstring flexion/ curls
Tomorrow:
Morning: Jog for 20-25 mins
Abs
Tomorrow is Wends - don't waste it! :)
Almost there people!!! Stay motivated- see you then.
Tuesday, December 6, 2011
Monday, December 5, 2011
30 day challenge: Day 19
Day 19th
Happy Monday everyone! How is everyone feeling? Well its monday and I think we have to be honest and assess the situation!!!!!
*I think that it is safe to say that many of us are still on track with the 30 days, correct?
Let's address some 'elephants in the room'.... I'm going to be very honest because I think this helps everyone.
I can see now that I have been exercising now for about 15 days (taking breaks on Sunday and thanksgiving- It has been a bit difficult keeping up with this blog for 15 days straight. Not because of the difficulty in writing it, but because I don't want to annoy people on facebook by putting the same post - or kind of post for 30 days straight. It gets repetitive and don't know if perhaps frustrating to look at... maybe its in my head- but could be happening.
So the realization is this, if something that takes me about 5 minutes of freestyle writing- becomes a hassle... how is an average person going to tackle 30 days of continuous exercise? That is the million dollars question!!!
I think that If i can figure this one out- I might become a millionaire! Well, for starters, my futile attempt to get people ready and motivated to exercise has to change to some degree. I brainstormed and came up with some stuff that might implement very soon.
Like: instead of everyday written workouts: I'm going to write down a weekly work out: both for weights and cardio- and post it on sundays! This way people know how to plan their week and know exactly what to do every day.
Also post videos of exercise on sunday- for the same reasons.
I'm in the process of writing a book- (i'm in the research phase- and learning different ways to keep people engaged, motivated, and putting together excerpts of how to's. This book is going to be very easy to follow- and one that you can reference and will tell you exactly what to do every day.
I'm not sure how long this book will take- i'm just having fun living the experience!
Through our 30 day experience ( I have learned something very valuable! That you do need to surround yourself with positive people and at least one other person that believes in you and will help you carry your goal/ conviction to the finish line!) In your case that person may very well be me! But who is carrying me????
The message is: Figure out what you want to do/ what goal you want to achieve/ anything and get a support system. They don't have to be with you 24/7 but they will be there that one time- when you need them most!
Today, i am that person! :) Lets get some rest and continue hard tomorrow! There is only one tuesday this week. Don't waste it! hahahaha seriously- promise yourself that you will work out for yourself tomorrow.
This week we the focus is CARDIO!! I'm adding cardio to all my sessions this week. Today I ran for 20 minutes. Tomorrow I will lift (LEGS and 20 minutes of cardio).
Add at least 10 minutes of cardio to your workouts- then move on to 15 and higher if you can. You will notice the difference quickly.
Stay motivated- take a look at my videos and let me know how you do tomorrow!
Happy Monday everyone! How is everyone feeling? Well its monday and I think we have to be honest and assess the situation!!!!!
*I think that it is safe to say that many of us are still on track with the 30 days, correct?
Let's address some 'elephants in the room'.... I'm going to be very honest because I think this helps everyone.
I can see now that I have been exercising now for about 15 days (taking breaks on Sunday and thanksgiving- It has been a bit difficult keeping up with this blog for 15 days straight. Not because of the difficulty in writing it, but because I don't want to annoy people on facebook by putting the same post - or kind of post for 30 days straight. It gets repetitive and don't know if perhaps frustrating to look at... maybe its in my head- but could be happening.
So the realization is this, if something that takes me about 5 minutes of freestyle writing- becomes a hassle... how is an average person going to tackle 30 days of continuous exercise? That is the million dollars question!!!
I think that If i can figure this one out- I might become a millionaire! Well, for starters, my futile attempt to get people ready and motivated to exercise has to change to some degree. I brainstormed and came up with some stuff that might implement very soon.
Like: instead of everyday written workouts: I'm going to write down a weekly work out: both for weights and cardio- and post it on sundays! This way people know how to plan their week and know exactly what to do every day.
Also post videos of exercise on sunday- for the same reasons.
I'm in the process of writing a book- (i'm in the research phase- and learning different ways to keep people engaged, motivated, and putting together excerpts of how to's. This book is going to be very easy to follow- and one that you can reference and will tell you exactly what to do every day.
I'm not sure how long this book will take- i'm just having fun living the experience!
Through our 30 day experience ( I have learned something very valuable! That you do need to surround yourself with positive people and at least one other person that believes in you and will help you carry your goal/ conviction to the finish line!) In your case that person may very well be me! But who is carrying me????
The message is: Figure out what you want to do/ what goal you want to achieve/ anything and get a support system. They don't have to be with you 24/7 but they will be there that one time- when you need them most!
Today, i am that person! :) Lets get some rest and continue hard tomorrow! There is only one tuesday this week. Don't waste it! hahahaha seriously- promise yourself that you will work out for yourself tomorrow.
This week we the focus is CARDIO!! I'm adding cardio to all my sessions this week. Today I ran for 20 minutes. Tomorrow I will lift (LEGS and 20 minutes of cardio).
Add at least 10 minutes of cardio to your workouts- then move on to 15 and higher if you can. You will notice the difference quickly.
Stay motivated- take a look at my videos and let me know how you do tomorrow!
Thursday, December 1, 2011
30 day challenge: Day 11 and 12
Hello everyone- I hope you have been putting in your time- (gym, park, walking, running, in-home workout- ) it really doesn't matter what you do as long as you do it!
A comment I want to address: someone very wise said something along the lines of: (it wasn't even a question- but... ) When doing an exercise- what's better- (so that you can visualize it: lets say that someone is doing squats) - what is better- or what gives you better benefits: doing the squat at a normal pace- about 2 seconds down and two seconds up- faster? slower?
* The question came about because his co-worker is going to a fitness center that is adopting a 'new' style of training- "slow motion" training. I'm not too familiar with it, but he says that everything is like the name suggests: slow motion. I'm assuming that they take up to 5 seconds on the way down and up to do a rep. If you have ever slowed your work out that much- you can really feel the tension it creates.
I think its a great concept and one that might pick up- because there is a tendency to speed everything up when you exercise in hopes of getting that sweat and thus, burning more calories. I think this method will reduce a lot of injuries or the propensity for them and will allow people that lack mobility and have different limiting factors - work out in a safe environment.
My question when ever adopting any new style, concept and or philosophy is: WHAT ARE YOU TRYING TO ACHIEVE?
You have to have your goals in mind before creating any plan of action. You wouldn't save and collect rocks if your goal is to save $100. You wouldn't buy apples if you are trying to make lemonade... right?
I know it sounds absurd... but is the same thing. Let me elaborate.
My point is that you have to figure out what is the goal. Also think about functionality. If someone trains slow all the time: what happens when they make a sudden movement or do something fast? Yes- you guessed it right: they will get hurt. That is why the elderly get hurt more often. Their movements are slow (not because they want to- but because their bodies does not allow them anymore to move at a 'regular' pace) so, when ever they slip or fall- their bodies are not use to moving at that speed- and the byproduct is - INJURY.
(I'm also not talking in absolutes- not everyone will get hurt) what I'm saying is that your propensity - the likeliness if getting hurt increases.
That is why- when I get a new client- I interview them- and create a plan according to their needs and goals.
My suggestion to all of this would be: train in all forms- all paces- and in as many styles as possible- this way you will be ready for war! haha
ok maybe that is extreme- but I hope you get the idea!
****
Keep looking at the videos as a means of getting ideas for your work outs. I'm putting videos up of other people with two things in mind:
1) to make them famous!
2) to show you that you can do some of the same exercises with females and males- exercises are not gender specific!!
That means that you can manipulate almost any exercise to match your fitness level. Change something (time interval, resistance type, and or rest time) in your current exercise and that will bring a new twist to your work out.
yesterday was back day.
Today- full body work out-
I will put videos tomorrow.
1)Turkish get up
2) abs
3) arms and shoulders
Nutrition: I'm trying my best to get in at least 8 cups of water a day (I don't know why - this has been the most difficult task yet... )
well: get to it people!
GXB: (Gym, Xfactor, Barnes and Nobles) :) hahaha
We are half way there!!!!!! Don't lose focus- keep your eye on the prize! you should be weighing in once a week- If you are not losing 1 1/2 to 2 lbs a week (if you want to lose weight) - you have to re-assess what you've done so far.
A comment I want to address: someone very wise said something along the lines of: (it wasn't even a question- but... ) When doing an exercise- what's better- (so that you can visualize it: lets say that someone is doing squats) - what is better- or what gives you better benefits: doing the squat at a normal pace- about 2 seconds down and two seconds up- faster? slower?
* The question came about because his co-worker is going to a fitness center that is adopting a 'new' style of training- "slow motion" training. I'm not too familiar with it, but he says that everything is like the name suggests: slow motion. I'm assuming that they take up to 5 seconds on the way down and up to do a rep. If you have ever slowed your work out that much- you can really feel the tension it creates.
I think its a great concept and one that might pick up- because there is a tendency to speed everything up when you exercise in hopes of getting that sweat and thus, burning more calories. I think this method will reduce a lot of injuries or the propensity for them and will allow people that lack mobility and have different limiting factors - work out in a safe environment.
My question when ever adopting any new style, concept and or philosophy is: WHAT ARE YOU TRYING TO ACHIEVE?
You have to have your goals in mind before creating any plan of action. You wouldn't save and collect rocks if your goal is to save $100. You wouldn't buy apples if you are trying to make lemonade... right?
I know it sounds absurd... but is the same thing. Let me elaborate.
My point is that you have to figure out what is the goal. Also think about functionality. If someone trains slow all the time: what happens when they make a sudden movement or do something fast? Yes- you guessed it right: they will get hurt. That is why the elderly get hurt more often. Their movements are slow (not because they want to- but because their bodies does not allow them anymore to move at a 'regular' pace) so, when ever they slip or fall- their bodies are not use to moving at that speed- and the byproduct is - INJURY.
(I'm also not talking in absolutes- not everyone will get hurt) what I'm saying is that your propensity - the likeliness if getting hurt increases.
That is why- when I get a new client- I interview them- and create a plan according to their needs and goals.
My suggestion to all of this would be: train in all forms- all paces- and in as many styles as possible- this way you will be ready for war! haha
ok maybe that is extreme- but I hope you get the idea!
****
Keep looking at the videos as a means of getting ideas for your work outs. I'm putting videos up of other people with two things in mind:
1) to make them famous!
2) to show you that you can do some of the same exercises with females and males- exercises are not gender specific!!
That means that you can manipulate almost any exercise to match your fitness level. Change something (time interval, resistance type, and or rest time) in your current exercise and that will bring a new twist to your work out.
yesterday was back day.
Today- full body work out-
I will put videos tomorrow.
1)Turkish get up
2) abs
3) arms and shoulders
Nutrition: I'm trying my best to get in at least 8 cups of water a day (I don't know why - this has been the most difficult task yet... )
well: get to it people!
GXB: (Gym, Xfactor, Barnes and Nobles) :) hahaha
We are half way there!!!!!! Don't lose focus- keep your eye on the prize! you should be weighing in once a week- If you are not losing 1 1/2 to 2 lbs a week (if you want to lose weight) - you have to re-assess what you've done so far.
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