Tag Archives: Workout

Is Your Bad Attitude Making You Fat?

Disability in life We all know at least one person in our lives that just seems to have a bad attitude. And if you call them on it, they usually have an excuse related to something they "can't control" and therefore their attitude is justified. Well news flash, it is not ok to be a douche-bag.  And furthermore, it's their shitty attitude that is likely the root cause of their problems  in life, including their weight problems. Let me give three reasons to justify why I feel this way. Firstly, people with bad attitudes tend to be very stressed. Excess stress means excess cortisol which contributes to weight gain. The excess cortisol slows your metabolism causing more weight gain than you would normally experience if you were not so stressed. Stress also leads to cravings for more fatty, salty, and sugary foods. Clearly eating more of these foods causes additional weight gain. So instead of feeding into a bad attitude and allowing yourself to get overly stressed, work on stress management. Some great ways to manage stress are better time management, more sleep, and exercise. You are the only one that can stress yourself out. It may seem like it is outside sources and things happening "To YOU" but at the end of the day, you control how you react to these circumstances. Take ownership of your reactions. A second way a bad attitude makes you fat is through negativity. People that are pessimistic never seem to finish things because they are not goal oriented. For this reason, following a healthy eating plan, exercise routine, or committing to quitting smoking are rarely if ever accomplished by a pessimist. They just let that bad attitude take over and self defeat. They convince themselves it is either too hard or simply impossible and that they need to accept the circumstances they have been given.  They feel it is out of their control and take no ownership for their actions. A third way that a bad attitude makes you fat is through your relationships. That's right, the way you treat other people. People with a bad attitude tend to treat other people badly. For this reason they have few or no good, healthy, loving, or even professional relationships. A lack of healthy relationships is a leading cause of depression which comes with a whole lot of symptoms; none of which move you in the direction of good health. In fact, most the symptoms will contribute to additional weight gain. The top symptoms of depression are: loss of interest in favorite activities, sleep disturbances, fatigue, decreased energy, etc. It is this reason most that justifies having a good attitude because it is our relationships in life that are our driving force. They are what we live for. Yet people with bad attitudes don't recognize that it is their bad personality driving relationships away. They believe that people simply do not like them. They take no ownership of their interactions with others. To sum up my little rant on attitude, there are three key things that a person needs to take ownership of and be conscious of. Those three things are their Reactions, Actions, and Interactions. Please share with someone you think could use a little pep talk.

Sore Muscles – To Rest or Not to Rest? What to Eat?

So I have been working out intensely for the past year and I still experience muscle soreness!  Just this last week I had a nice little reunion with Chalean Extreme and man were my hamstrings hurting!  I ave been doing Brazil Butt Lift and T25 for a few months and there are lots of squats and lunges but it just goes to show that when you switch up your workouts you still work your muscles in a different way!  So instead of taking a rest day and using that as an excuse not to workout.  I chose a workout that targeted a different part of my body! I did some research about working out and muscle soreness since so many of my customers experience it when they start my challenge groups.  I figured it would be well worth sharing with all of you as well!  Who isn't sore from working out at one point or another!  It's best to know how to handle this discomfort. sore muscles
It's common for beginners to experience muscle soreness that lasts for a week or two, just as seasoned exercisers will be sore after a tough work out. Yes, you should keep working out even though you are sore, but there is more to it than that. The only way to avoid muscle soreness is to not workout at all!  And that is certainly not going to get you that body you envision in your mind! Muscle soreness has two primary causes. The first soreness you experience happens during your workout ("the burn") and should subside within a couple of hours. This is caused by lactic acid production. When you are training and your muscles are not getting enough oxygen (anaerobic glycolysis), lactic acid builds up. You can break down lactic acid by continuing to move and by doing light aerobic exercise (such as walking) after your workout. This is why cool-downs are so important, especially for beginners. The longer you cool down, the faster that lactic acid will leave the muscles (typically within an hour). The type of muscle soreness you are experiencing, up to a day or two (and sometimes even three) after your workout is known as DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles, resulting from weight-training or fully exhausting the muscles during cardio. This is normal. Again, beginners will be more sore and usually for longer, but if you really worked as hard as you should have during a weight-lifting session, you should be somewhat sore for the next day or two. Doms This is where rest comes in. You absolutely must rest the muscles you worked for 1-2 days after a workout. Take at least one day off between strength training sessions, and if you are still very sore, take 2 days off. (This means from lifting, not from all exercise such as cardio). If you don't let your muscles recover and repair, they will continue to break down and you will actually get weaker. To help prevent soreness in the future, and alleviate some of it now, be sure to:  1. Always warm-up for 5-10 minutes and cool-down for at least 5 minutes. 2. Stretch after a warm-up, during your workout, and after you are done. Only stretch when your muscles are already warm from some kind of light activity. 3. Stay active. The more your muscles move, the faster they will recover from exercise and soreness. If you choose to rest completely instead of "actively recovering" with light exercise, you'll probably be sore longer.
Foam Roller
One technique I've used with some success to reduce my own muscle soreness is to use a foam roller regularly as a part of my cool down. This has been particularly helpful for me after I start a new type of exercise or a new weight training routine. Plus it just feels amazing to stretch out your muscles.  The key is to find the sore spot and lay on it.  So use the foam roller find the hot spot and just sink into it slowly moving back and forth almost giving yourself a massage!  Feel the knots and tension melt away! There are also some great post workout drinks and foods that you can consume to help reduce the post muscle soreness and help your body to recovery faster. The most important meal you eat is the one that you have directly after your workout.  for about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. We call this the golden hour. And the meal you eat at this time is the most important for building muscle and replenishing energy sources. The first thing your body needs is a nice fresh supply of amino acids. Amino acids are the building blocks of protein and are used by your body for making muscles, hormones, neurotransmitters, bones and all sorts of other important things. Exercise depletes critical amino acids such as glutamine, valine, isoleucine and leucine–and the way you replenish your body's supply is with protein. That means meat, chicken, eggs, fish or whey protein powder. The second thing you need is some carbohydrates. Exercise draws upon your body's stores of glycogen, which is the storage form of sugar. Glycogen waits in the liver and the muscles for a signal that sugar is needed: "Hey, she's exercising, let's give her some fuel!" Your body can hold about 1,800 calories of sugar as glycogen, which is plenty to fuel any workout short of a marathon, but athletes do best when their glycogen stores are full, so unless you are on a carb-restricted diet, some slow-burning carbs after working out is a good idea. (Hint: The best carbs are oatmeal, brown rice, grains like quinoa or amaranth, and all vegetables and fruits). Your muscles need protein for repair and growth, and your body needs some carbs to replenish its glycogen stores. Truth be told, after a hard workout your body is like the plant in Little Shop of Horrors: It's crying "Feed me!" and it won't take no for an answer. Remember, right before exercise you have to consider the time it takes to digest food, so you need to go light. But post-workout is the ideal time to have a full meal. So what's the best meal, or combination of foods, to have post-workout?  Shakeology is a great post workout meal.  It has a perfect combination of protein and carbs along with all the essential amino acids and nutrients your body needs to recovery from the workout you just did.  At least you don't have to stand there in the kitchen wondering if what you are eating is the right option.  Instead whip up a shake and go!  It honestly is refreshing and delicious! Results and Recovery Drink -
P90X® Results and Recovery Formula® tastes so great, you won't believe how good it is for you! When recovering from intense workouts, Results and Recovery Formula will provide you with the vital nutrients you need to bounce back from your workout. And the delicious, smooth orange flavor makes it the perfect post-workout reward.

Benefits:

  • Dextrose-based formula for optimum glycogen replenishment*
  • A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis*
  • Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth*
Chicken and Mixed Vegetables Four ounces of skinless, boneless chicken breast contains almost 35 grams of high-quality protein as well as small amounts of calcium, magnesium, zinc and iron; 255 mg of phosphorus; 287 mg of heart-healthy potassium; and 75 percent of the recommended dietary intake for niacin, a Bvitamin that's important in energy metabolism. One large (6-ounce) chicken breast is even more loaded: It contains more potassium than there is in a medium banana, plus a whopping 53 grams of protein. The fat in boneless, skinless chicken is mostly monounsaturated. Only 1.1 grams of the 4 grams of fat in 4 ounces of chicken is saturated fat. The vegetables provide carbs and fiber. If you like, you can have half of a sweet potato with the meal and a spoonful of olive oil and/or almonds on the vegetables. Breakfast Anytime: Egg Omelet with Avocado Eggs are just about the best source of protein on the planet. Mix with as many vegetables as you like for a perfect meal. Hint: I also stir-fry a sliced apple into the mix. Serve with avocado for a nice dose of fiber and monounsaturated fat. At the Gym: Whey Protein Shake I consider whey protein powder the best protein powder available. You can mix whey powder with frozen berries (my favorite) and water, or with almost any combination of ingredients; I've thrown in a spoonful or two of peanut butter, oatmeal or sliced apple, or made it plain with water. All work. The whey provides the protein; the berries provide the carbs. (You can of course make the shake with milk or soymilk, but watch out for the calories. I don't recommend making shakes with juice.) The Three S's: Salmon, Spinach and Sweet Potato Here's the ideal balanced meal. Wild salmon for protein and omega-3s, spinach for the cornucopia of vitamins and minerals (including the superstar of eye nutrition, lutein), and a sweet potato for slow-burning carbohydrates. It's an almost perfect meal. You can add a little flaxseed oil (or olive oil or butter) to the sweet potato or even sprinkle it with almonds, but watch your portion size: While these additions are all brimming with health, they're also high-calorie items. Bodybuilder's Delight: Tuna, Brown Rice and Vegetables You can't go to a "hard core" gym without seeing a bodybuilder eating this old classic from a Tupperware container. A single can of light tuna canned in water and drained provides an astonishing 42 grams of high-quality protein for under 200 calories. That same can has more than 100 percent of the daily value for niacin, 29 percent of the daily value for vitamin B6 and 82 percent of the daily value for vitamin B12. And tuna is a superb source of the vitally important cancer-protective trace mineral selenium. Add some brown rice for fiber and carbs, load up with the vegetables and you're good to go. You can't go wrong with any of those five, or variations thereof. They'll load up your body with the energy needed to refuel and the protein needed to rebuild and repair muscle. Couple them with hard, intense and frequent workouts, and you'll be on the way to the body of your dreams. Remember no pain no gain!!!!

60 day Bikini Bootcamp

It is time to prepare for summer so I am asking all potential challengers to pick out a new bikini and contact me to get a spot in this months challenge group. No quick fix will get you into the shape you want. It takes dedication and support which is what you will get from my online Secret Facebook group. You participate in the Facebook group and do your workouts from home. Lets make this a summer to remember.

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60 Day Ladies Only Fitness Group starting Sept 1st 2013

I am starting a new Fitness Group for LADIES ONLY! I have put together some amazing material and inspirational stuff to share with this group. Beachbody has helped me change my body and my life and It is my goal to change as many lives as possible. If you would like to participate, visit my challenge pack page and choose a workout or visit my Facebook and send me a message. I am really looking forward to this group. We will be doing day 1, 30, and 60 day photos and measurements. Everyone is expected to check in with the Facebook daily so I can keep you all accountable. We are in this group to support each other and push ourselves! It is going to be great because you are great, you just may not realize it yet! 20130821-205206.jpg 20130821-205426.jpg

There is no age limit to workout

For Mother's Day I bought my mom a Slim in 6 Challenge Pack which included the Slim in 6 workout DVD's, Shakeology, and a nutrition guide. She has since lost 3 inches around her waste and can Kayak 4 times farther than she could before. She is 56 years old and this is her first time doing strength training. She happens to be in town visiting and did a Chalean Extreme workout with me. I looked over and was shocked to see her doing push-ups on her toes just like me. I told her she could get on her knees and she said "it's ok, I can do it this way". GO MOM! So there is no age excuses allowed! People of all ages benefit from strength training.

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Go Heavy or Go Home

I am back home from Vegas and starting the lean phase of Chalean Extreme....Again. 2 weekends out of town threw me off course so I am starting this phase over. I can really see that I have gained a lot of muscle. Especially my deltoids. The triceps still have some fluff which I expect to go away during the lean phase. I am recommitting to drinking my shakeology 2 times/day and eating a lot of lean protein. I am eating like a ravenous dog and feel famished every 2 hours. It is crazy how hungry you get when you are lifting heavy weights. In fact, I am going to eat right now!

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Stepping up the workout with 10 LB ankle weights

I have decided that I will stick to my Chalean Extreme workout but that I will do one of my Brazilian Butt Lift videos on my days off. This way I get all the workouts I need to meet my final goal. Chalean takes care of my upper body, arms, quads, and hamstrings. Brazilian Butt Lift hits all the female trouble zones like lifting the butt, saddle bags, and inner thighs. I think this hybrid workout is my new favorite.

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Being sick and working out

So I have had a pretty nasty cold for a few days now. Today is the second day that I literally almost threw up during my workout. It starts with feeling really dizzy to the point that I can hardly hold myself up and then I just lean against my weight set for a few minutes to let it pass. I worked out almost 3 hours ago and still feel dizzy and nauseous when I eat. I am pretty sure it is not allergies but have heard that people can develop allergies as they age. I am drinking lots of water and drinking my shakeology every day. Some days I drink a few shakeology shakes because solid food just does not sound appetizing. This damn cold will not set me back in my workout. I have not missed a workout yet. In a little over a week, I start the lean phase of my Chalean Extreme workout. But this dizziness is something else. Has anyone else experienced this. And what do you do? And taking it easy on the couch is not an option. I am too OCD for that nonsense, sick or not.