Written by Lisa on 16 March 2010
When starting out on a new weight loss program it can be easy to get sidetracked and discouraged. when the results you want seem so far away that little voice telling you to give up and give in will try to take over… but you can silence that voice and take charge of your success and not only achieve your rock-hard body, but grow in all areas of your life.
Breaking through the barriers that life throws at you can be challenging. It’s up to you to stay determined and keep going. It may take a few month to really see some change, but trust me if you stick with it you WILL start see the results you want.
Surrounding yourself with an awesome support system will help you stay on track. Update your friends and family on your progress and even keep a journal for yourself. Create an online blog to write about your weight loss story and maybe you will become the next internet fitness sensation! Whoever it is that will keep you on your toes, get them on board with your journey.
Make your workouts count!! When you see those people in the gym spending hours on end doing cardio at a moderate speed, I beg you NOT to use them as inspiration. Remember intensity intensity intensity is one of the most important parts of the equation. Make your body burn… Make it hurt… Make it sweat!! A short more intense workout trumps a long steady-state cardio session anyday! Just make it count!!!
Most importantly nutrition is your best friend during your journey. You will have slip ups and stray, but do not beat yourself up and stress over it. Take it one day at a time and just get right back on track. Remember your workouts mean nothing if your nutrition is not right in line with them.
What it boils down to is stay determined and remember you are in it for you 100%!! Push yourself and you WILL get results!
Written by Lisa on 15 March 2010
Yes we have all heard the phrase “no pain no gain”, but what does it actually mean? I am going to break it down for you right here right now!
First things first… not all pain is good! Any kind of joint pain or sudden sharp muscular pain should be taken seriously. If this occurs it is highly recommended you consult your doctor.
No pain no gain simply reflects intensity. How intense is your workout and are you feeling your muscles burn? One example of good muscular pain is the slow burn that will kick in when you are about 3/4 done with your set. The last few reps within the set your muscles should be on fire! That is a good indication your workout intensity is where it should be.
Another good muscle pain is DOMS (delayed onset muscle soreness). This kind of pain is created from micro-tears within the muscular tissue that the body needs to repair. This can take 1-2 days to creep up on you and may take up to 7 days to go away. To help alleviate the pain hop on a cardio machine or toss your running shoes on and take a jog outside.
Push yourself and get results, but make sure to listen to your body during your workout!
Written by Lisa on 15 February 2010
We all know Jessica Biel has one the hottest bodies in hollywood thanks to here trainer Jason Walsh. Well here it is!! The break-down of how she keeps those fab abs and tight butt…
Celebrities are always in the spotlight and under the scrutiny of the media which forces them to be aware of their body image. Don’t be fooled by all of the gimmicks that are endorsed by celebrities… There is no magic pill or magic drink! It boils down to hard work and dedication to making it happen! Jessica Biel knows first hand how to get it done. Here key to success is intensity!
For her cardio.. Jessica Biel focuses on interval training on a track. It ranges between 200m sprints at 75% and 100m sprints at 100%. These are performed for 6-8 repetitions depending on what was worked the day before. This type of training is scorches more fat and gets you leaner quicker than long strung out bouts of cardio.
To get those killers arms and shapely legs, Jessica does circuits made up of chin-ups, squats, and deadlifts. To spice up the intensity she will perform the squats and deadlifts on one leg. Don’t worry ladies these exercises will only make your body hot and sexy and not big and bulky!
There you have it…. Get the body of one of the sexiest celebrities in Hollywood! I want to see you rockin that new hot bod with pride!
Written by Lisa on 03 February 2010
If only it was that simple… right? Well it is with the right motivation to keep you pumped up and ready to rock! If you want these buns of steel you are going to have to make the commitment to get them. Here are some great tips to keep you on track an
d Just Do It!
1. Visualize: Creating a visual image of how you want to look and feel is one of the most powerful ways to stay on track. Find a photo that resembles what you envision for yourself and keep it with you at all times. Every time you look at it remember to Just Do It!
2. Make a plan: Write down all of your goals in a journal. Make sure to have you long term goals as well as your short term goals. Keep it realistic and you are more likely to stick with it as you see results. Assign a day to do a weekly assessment for yourself and track your progress and write down how you feel and don’t forget to Just Do It!
3. Spread the word: Tell anybody and everybody from your family to your friends to your co-workers. Making your goals public will force you to stay accountable for your progress. It will also provide verbal motivation and positive reinforcement from your peers that will keep you pumped up about your goals.
4. Reward yourself: After achieving each short term goal let loose! Go out and have a good time because you have earned it… Take yourself shopping or make an appointment for a massage and pamper yourself. Rewarding yourself for your hardwork will keep you motivated to climb that mountain and win the battle of the bulge. Remember YOU are the most important person in your life and you must love every inch!
5. Take the emotion out of it: When to much emotion is put into working out it can take away from your progress. There will be exercises that are more challenging than others and that’s more reason to do it rather than simply not do it and say you hate it. That is giving to much credit to something that doesn’t deserve it. Take your emotions out of the gym and don’t think about it. Just Do It!
6. Stay Positive: Yes you must stay positive through your whole transformation. There will be hurdles to get over and mountains to climb, but you can do it! Put motivational quotes around your home and in your car for you to see and read everyday. Keep your eye on the prize, stay focused, and Just Do It!
Working out is as easy as 123 when you have to motivation and drive to stick with it. Those buns of steel didn’t get that way just sitting around… There are many hours of sweat and hard work that made them look like a million bucks! YOU are the only one who can change yourself… So Just Do It!
Written by Lisa on 29 January 2010
Do you want to be shredded? Do you want to look sexy in that bikini? It’s summer time coming up and who doesn’t want to take a little vacation to the beach and blow everyone away with there amazing abs! Here are 6 helpful tips to get you closer to that sleek and slender 6 pack!
1. Eat, eat, eat: Diet is everything. Eat 5-6 small meals throughout the day making sure to pair healthy fats, lean protein, and complex carbs. This will keep your metabolism fired up and ready to burn away the fat!
2. Cardio, cardio, cardio: Getting in your cardio is what will burn away the fat that is hiding your amazing abs! Mix it up with tossing a couple days of interval training (short bursts of high intensity cardio for 20-30 minutes) and/or plyometrics into your routine. You can also split it up and do a cardio session in the morning and one at night. Just make it count!
3. Strength train: Getting in the gym and tearing up the weight room will build muscle that will help in torching fat. Not only does strength training shape your muscle to look beautiful, it also kick starts your bodies furnace to stay hot all day. And ladies don’t worry about getting big because our bodies are not equipped to gain large amounts of muscle with out help.
4. Drink lots and lots of water: recommend to drink 1 gallon of water a day, but make sure you at least drink 1/2 your body weight in ounces. For example: If you weight 100 pounds you would drink half of that in ounces so it would be 50 ounces of water. You can add a tiny pinch of sea salt to your water to help your body absorb and retain it. Water helps your body flush away toxins and keep all of your organs hydrated.
5. Supplement with protein shakes: Getting the proper amounts of protein is crucial when you want to burn belly fat and show off those abs. The proper amounts to consume are dependant on your activity level as well as your initial goal, but a good guide is .07-1 gram of protein per your lean body mass. It is also important to drink a quality protein power such as Whey Protein Complex which can be found at www.personalpowertraining.com.
6. Make it happen: Make the commitment to yourself and everything will change. Not only will you look amazing, but your confidence with be radiating and you will shine like a star! Set your goals, stick to them, and don’t let anyone get in your way of achieving them! Remember… YOU have to power to change anything!
There you have it… your abs are already making their presence known! I can’t wait to see you on the beach with your rockin 6 pack!
Written by Lisa on 25 January 2010
How many times have you wanted to start getting into shape but life got in the way or money became tight? Probably more times than expected huh!!! No more excuses! It’s time to make it happen and with these helpful tips you will be on your way to a new you!
1. I have no time: Taking care of yourself should be your #1 priority. Taking the time to plan meals and exercise should be just as important as doing laundry or brushing your teeth. Make the time to get it done.
2. I can’t afford a gym membership: You don’t need to belong to a gym to stay fit. Toss your running shoes on and hit the road for a jog or the mountains for a hike. You can do a whole workout at home without any equipment! For example: sit-ups, push-ups, squats, and tricep dips on a chair are all moves you can do inside or outside.
3. I do well at the beginning of the week, but then lose momentum near the end: Set daily goals as well as weekly goals that will help you stay on track and reward yourself when you meet them. Keep a picture of how you want to look with you and look at it every time you want to skip a workout or stray from your eating plan.
4. I get bored working out: Create a rockin playlist to listen to while working out. Getting into that zone with your tunes is the best way to keep that energy high. Mix your workouts up. Go outside and hit the park or grab a buddy and kick around a soccer ball. Find what you enjoy and incorporate it into your workout.
5. I’m too tired to workout: Get your diet in check and your energy levels with shoot through the roof. Your body does need rest so make sure you are getting enough sleep at night to feel re-energized in the morning.
When you make the commitment to yourself, everything can change.
Written by Lisa on 18 January 2010
Have you ever wondered what kinds of food you can add to your diet to help fight cholesterol? Here are 10 different options that can be added to your everyday routine to help fight the battle of high cholesterol.
1. Walnuts, almonds, and most nuts: High in polyunsaturated fatty acids, these nuts help keep blood vessels elastic and healthy. Studies show that consuming about a handful a day will help decrease your blood cholesterol levels as well as your risk for heart disease.
2. Olive Oil: Research has proven that antioxidant rich olive oil can play a role in reducing your cholesterol. Adding 2 tablespoons a day is all you need to benefit! When choosing olive oil make sure you grab extra-virgin over light because the difference is not in the calories… it’s in the color of the oil and how it is processed.
3. Steel-Cut Oats: Adding this to your diet is a sure fire way to reduce your cholesterol because it is packed with soluble fiber! Soluble fiber has appeared to lower the absorption of cholesterol in your intestines. The recommended daily dose to help lower your cholesterol is 10 grams a day or more which equals 1 1/2 cups of cooked steel oats or oatmeal mixed with a banana.
4. Fish: Loaded with omega-3 fatty acids, research has supported it’s link to reducing cholesterol. It is also a heart healthy fatty acid that aids in reducing the risk of blood clots and blood pressure. It is recommended to get at least 2 servings of fish a week.
5. Cinnamon: Studies have shown that adding a teaspoon of cinnamon to your daily diet will aid in lowering your cholesterol. Try it in your coffee or tea and sprinkle it on your oatmeal.
6. Apples: Also rich in soluble fiber, apples contain the flavonoid quercetin which helps keep blood cholesterol levels low.
7. Beans and Vegetables: These are loaded with soluble fiber which aids in lowering cholesterol. They are also excellent sources of protein!
8. Flaxseed: With high amounts of omega-3 fatty acids, this can easily be used in place of fish for it’s cholesterol fighting properties. It is available in it’s whole form, ground, or in the form of oil.
9. Avocado: Loaded with heart healthy fats, adding avocado to your diet will help protect against heart disease. They give your body oleic acid which has been proven to lower your bad (LDL) cholesterol levels.
10. Blueberries: These contain high levels of vitamin C and antioxidants that have been proven to reduce the risk of certain types of cancer. Like reservatol, which is found in grapes, blueberries contain a compound which looks to have similar properties as reservatol for fighting high cholesterol.
Written by admin on 15 January 2010
Fitness is my game and getting tight tone and rocking out is the way I play it.
Written by Lisa on 19 June 2009
Have you ever wondered if pairing certain foods together really made a difference? Believe it or not it does! Pairing two perfect partners together can make the nutrient benefits skyrocket! Here are a few to try:
Oatmeal and Blueberries: This happy couple helps your body absorb iron more efficiently which results in a richer iron supply. This in turn can help improve memory.
Try: Add some cinnamin, sugar free syrup, and blueberries to your oatmeal and BAM! There you have a tasty breakfast.
Avocado and Salad with veggies: Studies show this pairing promotes better absorbtion of fat-soluble carotenoids. The healthy fats in avocado also helps better cell membranes.
Try: Slice up some avocado and add it to your baby spinach salad mixed with bell peppers, carrots, broccoli, cucumber, onion, and a splash of lemon juice.
Chicken and Broccoli: Together these two boost the anti-cancer enzyme thioredoxin reductase. Studies show this enzyme is 13 times more active when these foods are eaten together.
Try: Cook up some chicken fajita strips and peppers and toss in some broccoli sprouts for added flavor.
These are a few of my favorite diet staples to pair together. Try them out and make to leave some comments and tell me what you think.
Written by Lisa on 09 June 2009
OK… imagine you are totally rockin out at the gym to Crazy Train by Ozzy Osborn because of an instant decision to get in shape and your cranking out sets and reps and you are feeling like the man/woman of the hour because in your mind nothing can stop you and nobody will get in your way and the adrenaline rush is almost to much to handle , but when you wake up the next morning you can barely move and never want to step foot in that place again…. sound familiar? Yes… this is what emotional training sounds like! It may be sparked by a breakup, a friend or coworker that just really torked you off, or even that darn infomercial that stares you right in the face with the perfect body spokesmodels that make everything look so easy… That was me hands down, sucked into the world of emotional training with no way out! The gym staff and regular gym goers had my routine down and when I would walk in it wasn't a hello that greeted me, it was "Hey Lisa what's up this time?". No joke! I didn't have a consistant program, but man when I was in the gym I would crank it out!! Still unhappy and not making any progress I realized my problem. I needed to figure out a way to keep that kind of motivation alive and create a consistant schedule. Here are some tips and tricks that helped turn my yo-yo workouts into a regular progam:
1. Write out your program: Grab a dry erase calender and write out your daily goals for the gym and your nutrition for the day. When you see it all of the time it becomes easier to stick with.
2. Create a smokin' playlist: I love grabbing my ipod and hitting the gym with my tunes. I keep my music up beat and make a new playlist every week or so to freshen it up a bit.
3. Grab a buddy: Some days you just need that extra push from someone. Grab a friend and knock out an awesome medicine ball workout you cannot do by yourself.
4. Stay focused: This can be hard sometimes… Don't let bad energy invade your space. Have a success journal like the one featured in my resources and keep your eye on the prize.
5. Keep a diet/workout log: This was actually the hardest part for me to get use to. Take a little notebook with you to the gym and log your workouts. Also keep a notepad with your to write down your meals. When you can see the results and changes before your eyes it will give you an extra kick in the butt to stay with it.
6. Talk about your goals: When other people know what you are trying to accomplish it's easier to stay motivated and stay on track. They can also be great encouragement.
7. Make the commitment to yourself: Nobody can change for you. You have to do it yourself. Remember, what you eat in private people see in public!
These are a few main points I used to get myself on track. It's about keeping it fresh and crisp and most importantly being true to yourself! No one cheats you but you…
Feel free to leave questions or comments or you can email me at rockintheworkout@yahoo.com
