tag:blogger.com,1999:blog-7160833255376388382024-03-13T14:02:10.568-07:00Superior Mind and BodyAnonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.comBlogger12125tag:blogger.com,1999:blog-716083325537638838.post-27320687243802321562014-03-20T05:30:00.000-07:002014-03-20T05:30:25.305-07:00Best Way to Lose WeightThe one question I get all the time whenever I tell people I am a personal trainer is "What is the best way to lose weight?" Well let me make this as simple as I can, 80% of your weight loss is in how you are eating. This whole weight loss game is based on calories in calories out. Here are the rules to follow:<div>
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1. If you want to lose weight stop eating all the crap. You HAVE to throw out all that shit in your cupboard once and for all. Oh and please don't get me the excuse but "my family likes to eat it so I have to keep it in the house" I have news for you, THEY DON'T NEED TO EAT IT EITHER! So do yourself a favor and throw it all out.</div>
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2. Calories in calories out. If you want to see that scale move in the right direction you have to be really honest with yourself as to how much you are actually eating. We as Americans are used to eating bigger portions and as a result we eat more than we think we do. If you have a problem with this part there are a few things you can do to remedy the situation: 1) Plan your eating, everything from portion size, time, and what you are going to eat. If you have a game plan there is less of a chance you will fall off the wagon. Take notice that I said "less of a chance" you have to make a commitment to it and stand by it which means at times you'll have to make sacrifices. At times sticking to it is going to be emotional, extremely hard and you're going to feel like there is a war going on inside of you to not follow what you said you were going to do. Just stick to it and you will come out the other side a stronger person. 2) Track your food. For me and a lot of my clients MyFitnessPal is a great tool to track how much was eaten and how many calories have burned. I would HIGHLY suggest that you to download this app, or if you don't have a smart phone then go old school and write it down with a pen and a piece of paper. Whatever you do track it its the only way to get a solid idea about how much you have eaten. 3) Cut out the sugar, not just because it is high in calories but it also messes with your insulin levels. Insulin regulates the amount of glucose in the blood, and if this gets out of whack then the body doesn't know that it has eaten to much and we never feel full. Not to mention there are so many studies done about how addictive sugar can become for people. It's just an awful cycle and your best bet is to just keep it out of your diet all together. </div>
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3. Working out. Ok here's the thing to all of you cardio queens who get on the treadmill and run for 90 minutes. Running isn't going to get you thin and sexy. You have to lift weights!!!!!! There is no way around that. For the ladies reading this, LIFTING WILL NOT BULK YOU!!! If you restrict your calories and do cardio the only thing you're going to look like is a smaller version of your fat self. I am on a mission to make this world a sexier place and lifting weights is the only way to do it. I can show you thousands of pictures of women who lift weights, are not bulky and look damn good. If you don't know how to lift then hire a trainer to teach you. If you're reading this post then you have to be of genius level of intelligence and will pick up on it fast. Oh and a bonus to lifting the more muscle you have the higher your metabolism... The better you look... And so on. So get your ass to the free weight section STAT!</div>
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4. Fat burners don't work. There is no magic pill that will help you lose weight the only one that did that was Hydroxy Cut with Ephedra but they stopped selling that a long time ago because people were killing themselves by taking to many. So its back to the good old fashioned way of discipline and commitment. </div>
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There has never been an over night success when it comes to weight loss. Weight loss is not rocket science it's really very easy but we make it harder than what it needs to be. In the beginning of this post I said that it was simple I didn't say it was easy. However what you can look forward to is a job well done and a body that shows how hard you have worked. So get after it and let me know how it goes. If anyone of you reading this needs a little help or motivation email me fitnesswerqs@gmail.com and we can talk.</div>
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Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-15564441915952060202014-03-11T08:00:00.000-07:002014-03-11T08:00:20.614-07:004 Life Lessons I Have Learned from the Gym<div class="MsoNormal">
4 Life lessons I learned from the gym.<o:p></o:p></div>
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Ok lets just cut the crap and dive right into it:<o:p></o:p></div>
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<li><span style="text-indent: -0.25in;">This is the only place on earth where your
failure makes you a success.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">With every
set that you complete to failure it signifies how hard you pushed you mental,
emotional, and physical limits to the max without stopping and breaking all of
your own barriers.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">The iron never
lightens up as we do as humans, it’s always cold and unforgiving of what you
can do and what you can’t do.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">It’s up to
you to push through the weakness and do just one more rep and if you don’t…
Well then its your loss, you had the chance to be the great one even if you
were the only one who noticed.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">If you
give up to soon you will never know how boundless you could have been and that
in itself is what keeps me coming back for more and keeps me working when the
work will never be done.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Just one more
rep.</span></li>
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<li><span style="text-indent: -0.25in;">Only discipline is allowed in this house.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">I was talking to a friend the other day and
he was telling me that his group of friends doesn’t get the reason why he goes
to the gym all the time. Of course they don’t get it, they don’t go to the gym so
they don’t understand what it means; the soreness and why that warrants
bragging rights for that week, the Ruler of the World feeling as you’re walking
to your car after a leg day workout, or after spending months working towards a
single goal to finally achieving it to have only a moment of glory because its
back to work to refine it and turn another physique weakness into a strength. This
is a life style, sure there are people who workout so they can look good for
Saturday night’s short sleeved Affliction (douchey move btw) shirt, but they
still follow the rules of discipline and dedication to the body they created
and want to keep.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">This is not the place
for excuses, the faint of heart or the lazy spirit.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">The gym is a place for priority and a place
to practice discipline and follow through.</span><span style="text-indent: -0.25in;">
</span><span style="text-indent: -0.25in;">Check the rest of the shit at the door.</span></li>
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<li><span style="text-indent: -0.25in;">The gym is vainer than any Hollywood Red Carpet Event. In life in general it's every person for themselves and the gym is the most authentic place to find that. Everyone shows their true colors with the first set as they check their body out as they warm up. I </span><span style="text-indent: -0.25in;">have people tell me all the time “I don’t
want everyone looking at me!”</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">People
come to the gym to work on themselves, which involves a definite level of
narcissism and vanity.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">There are giant
mirrors everywhere and if you just look around at a glance everyone is using
them to check themselves out.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">I can
couldn’t tell you what the guy on the bench next to me is wearing but I can
tell you how my ass looks in these pant I’ve got on or if I think I need to
start hitting cardio more and backing off the pizza on the weekends. But then
again I’m not here to check out the guy next to me I’m here to check myself out
and to work on me.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Anyone can tell you I
can be the biggest bitch when I am working out, when the head phones go in, the
game face on, and that means I’m here to get work done. I don’t care about you
or anyone else when I am in that moment the only thing I’m worried about is me.
</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">My advice if you’re feeling averse to
walking in the gym; walk in there like you own that shit, like you’re a
seasoned gymer and know what the hell you’re doing.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">People will look you up and down then decide
that you’re good and will leave you be to go back to checking themselves out.</span></li>
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<li><span style="text-indent: -0.25in;"><span style="font-family: 'Times New Roman'; font-size: 7pt;"> </span></span><span style="text-indent: -0.25in;">Average Joe to hero in just a short time.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">I see more success stories about people that
come to the gym and change their ENTIRE lives because they started working
out!</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">I’ve seen so many people that were
at very best very mediocre then decide to make a change then the rest of their
life changed with it because they start to get a confidence that they didn’t
have before, they start to expect more of themselves and the people around
them, they become more optimistic, and learn how to create their life instead
of just living it.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">These aren’t people
who have anything special they are just Average Joes that decided to make a
change, stick to it, and become something better than what they were before
which is something that anyone can do with a effort and consistency.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Not many other places allow you to become
elite like that without paying huge monthly dues.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Here you can be a hero for $30 a month.</span></li>
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<div class="MsoNormal">
Going to the gym has taught me so much about myself as a
person, my limits as I perceive them and what they actually are.<span style="mso-spacerun: yes;"> </span>It has taught me a lot about people and how
different yet how alike we all are, and has helped me form closer and tighter
bonds with my friends because it is an unspoken understanding of the one
another.<span style="mso-spacerun: yes;"> </span>This place is for connection of
minds, body’s, and souls.<span style="mso-spacerun: yes;"> </span>This is more
than a hobbies it’s a passion.<span style="mso-spacerun: yes;"> </span>This
place is more than something I do.<span style="mso-spacerun: yes;"> </span>It
defines me and has given me character and resolve.<span style="mso-spacerun: yes;"> </span>It has given me glimmers of hope and purpose
even in my darkest days and has been the one consistent thing in my life that
has been in a constant transition, even when I stray it’s always waiting for my
return and lets me pick right back up where I left off.<span style="mso-spacerun: yes;"> </span>The gym is the by far the best thing that has
ever happened to me.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com1tag:blogger.com,1999:blog-716083325537638838.post-54150904275638358662014-03-08T12:45:00.001-08:002014-03-08T12:45:09.481-08:00Day in the life: 3/100<div class="MsoNormal">
Day 3:<o:p></o:p></div>
<div class="MsoNormal">
I almost didn’t do this today, because idk if it’s a little
pretentious or is boring or maybe both to read about my days…. If you are
reading this tell me honestly what you think. I’d love to hear it from your
perspective.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">5a</b> wake up.<span style="mso-spacerun: yes;"> </span>Dammit I’m tired!<span style="mso-spacerun: yes;"> </span>Looks like it’s a walk on the treadmill (but
I still did it)<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">830a </b>only 2
clients this am.<span style="mso-spacerun: yes;"> </span>I thought I had two new
ones starting with me… Not the case got text messages from both of them last
night about not being able to afford it.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">831a</b> Back to
worrying about how I am going to make all of this work.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">845a</b> Drive past
my house (and by that I mean the one that I am spending all of my money on to
buy it out right)…<span style="mso-spacerun: yes;"> </span>Continue to drive
around.<span style="mso-spacerun: yes;"> </span>Even though I think most drivers
are idiots there is something serene about the open road.<span style="mso-spacerun: yes;"> </span>Especially when you can roll the windows down
even just a crack. <o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">10a </b>Back to the
office gonna do some $hit.<span style="mso-spacerun: yes;"> </span>I have to
make up for those 2 clients I lost. Dare I say marketing?<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1130</b> I’m
hungry….<span style="mso-spacerun: yes;"> </span>Not really but I need some
comfort food… Panera Mac and Cheese is just what the doctor ordered.<span style="mso-spacerun: yes;"> </span>I know that is far from the way I told you I
was going to eat… Give me just this one time without judging. Ok?<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">12p</b> had my come
to Jesus moment with myself…<span style="mso-spacerun: yes;"> </span>I have to
get out there and meet people, get known and stop being such a sissy!!!<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">4p</b> My favorite
person is coming to pick me up…. Maybe to look at furniture or maybe a
movie<span style="mso-spacerun: yes;"> </span>300 possibly?!<span style="mso-spacerun: yes;"> </span>Either way… I love my evenings with him xox.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
Life lesson today: Being an adult is really hard and it
comes with a lot of REALLY tough decisions that you never know are the right
ones or not.<span style="mso-spacerun: yes;"> </span>I think sometimes you just
have to trust yourself to make the best decision with the choices that you have
in front of you.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-14080854437648366852014-03-07T18:36:00.000-08:002014-03-07T18:36:00.789-08:00100 Day Journey: Day 2<div class="MsoNormal">
3/7/14<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">3a</b> Awake. I slept
maybe 3 hours.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">4a</b> workout legs
and cardio.<span style="mso-spacerun: yes;"> </span>I need to pick up the slack
on my lifting I’ve been really lazy lately.<span style="mso-spacerun: yes;">
</span>When I don’t have consistency my workouts suffer because I get sort of a
“I’ll start tomorrow” kind of mind set.<span style="mso-spacerun: yes;">
</span>That being said I still worked out and brought it home hard with the
cardio.<o:p></o:p></div>
<div class="MsoNormal">
Breakfast is a muscle milk and a piece of pita bread<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">530a</b> first client<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">746a</b> checking off
my to do list. I’m going to work on marketing today. I HATE MARKETING! Have I
said that before?<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">10a</b> looking at
more houses.<span style="mso-spacerun: yes;"> </span>Since we’re paying cash our
price point isn’t that high and we have ended up looking at some real winners.
(there is a touch of sarcasm there)<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1030</b> all done
looking at houses.<span style="mso-spacerun: yes;"> </span>It’s a shame people
don’t take care of their things better.<o:p></o:p></div>
<div class="MsoNormal">
Time to eat: Protein shake… Again<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">11a</b> one more
crack at getting my stuff out of the monsters house.<span style="mso-spacerun: yes;"> </span>Hopefully he’s not there.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1115</b> no such
luck.<span style="mso-spacerun: yes;"> </span>He’s home and I was lucky enough
to have had him meet me at the door. In and out.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">2p</b> relator talked
me into a house that’s really cute but the location sucks, but our other
choices…<span style="mso-spacerun: yes;"> </span>Well lets just say that
homeless people would think twice about living in the houses I’ve been looking
at. <o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">230</b> Placed my
offer. Now we wait<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">330p </b>Luke gets to
the gym. So now I have my buddy to talk to <o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">430p</b> get the
counter offer….. SOLD!!!<span style="mso-spacerun: yes;"> </span>Whoa I am a
home owner! That is so wild to think about! And I own it... Not paying on it... But own it. And my 100 day journey ends here: Thank's folks for reading along. Just leave your comments at the end. I'm out! lol j/k you're not rid of me that easy.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">530 </b>celebratory
dinner at Red Lobster.<span style="mso-spacerun: yes;"> </span>We have never
been there, we only went because we had gifts cards.<span style="mso-spacerun: yes;"> </span>Luke has a thing for gift cards. Also by now
both of us are so hungry I’d eat anything!!!!<span style="mso-spacerun: yes;">
</span>I definitely didn’t eat awfully bad but it definitely wasn’t good
either.<span style="mso-spacerun: yes;"> </span>But whatever, I’ve been getting
better and I didn’t finish my whole plate nor did I order dessert like last
weekend.<span style="mso-spacerun: yes;"> </span>Olympic Gold for me!!!!<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">927p </b>time for
bed. Tomorrow I have to get on the ball to get more clients.<span style="mso-spacerun: yes;"> </span>Clients have been dropping like flies and I
haven’t replaced them.<span style="mso-spacerun: yes;"> </span>That’s a scary
spot to be in.<o:p></o:p></div>
<div class="MsoNormal">
Goals for tomorrow:<o:p></o:p></div>
<div class="MsoNormal">
Kill my workout (just cardio)<o:p></o:p></div>
<div class="MsoNormal">
Kill my diet (no shitty food)<o:p></o:p></div>
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Kill my business building (just be awesome)<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-12660910030918869822014-03-06T19:24:00.000-08:002014-03-06T19:25:53.773-08:00100 Day Journey Day 1<div class="MsoNormal">
Well lets start with a brief recap on my adult life:<o:p></o:p></div>
<div class="MsoNormal">
I have had more ridiculous relationships than I care to talk
about.<span style="mso-spacerun: yes;"> </span>I have had more jobs than I can
even count, mainly because I “didn’t know what I wanted to do with my life” so
I just drifted until I finally came to a halt in August of 2011 at LA Fitness
and rekindled my passion for kicking peoples rear ends into shape.<span style="mso-spacerun: yes;"> </span>So after 2 years of working there and trying
to start my own biz personal training and failing miserably I was finally fired
for having clients outside of LA Fitness leaving me with no choice but to start
my own business, which was a blessing because I needed the kick out the door
and God’s way of telling me I can accomplish so much more (or at least that’s
what I think he was telling me).<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let me also qualify all of this by saying I never wanted for
anything when I was growing up and discipline wasn’t a really big value for my
parents.<span style="mso-spacerun: yes;"> </span>My mom is just to sweet and is
uncomfortable reprimanding and my dad well… I don’t have to many nice things to
say about him because when he’s around I have to walk on eggshells and worry
about him getting mad and irritated with me for no reason.<span style="mso-spacerun: yes;"> </span>To say the least home life has always been
tense and up until recently I always thought it was my fault because I had an
“attitude problem” when I was a teenager.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
So in short having a lack of discipline I have never really
been able to step up to the plate and hit a home run because when the going
gets tough, I give up.<span style="mso-spacerun: yes;"> </span>Well this is
where the real Kristin Bogie needs to stand up and this is where I want to show
all of you that you can do it too and what you have to do to make it your
dreams come true!<span style="mso-spacerun: yes;"> </span>Enough is enough and
time to move onward and upward!!! <span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
My Biggest Dreams and Goals:<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Own a house<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->This right now is number one for so many
reasons…..<span style="mso-spacerun: yes;"> </span>I’ll explain later<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Become a top IFBB Pro Figure Competitor <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->As of right now I have only competed 3 times
with pretty half assed attempts and I haven’t been on the stage in 3 years
because I have gained almost 50 lbs (yes I said 50, rebounds are a bitch) and
haven’t been able to take it off and keep it off.<span style="mso-spacerun: yes;"> </span>This has been one of the biggest points of
pain for me because I know I have the genetics to do it but don’t have the mental
stamina to do it.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Own a chain of gyms<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->All I own right now is a business name, but hey
you gotta start somewhere.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Oh and Luke (my fiancé) and I have some plans in
the works right now.<span style="mso-spacerun: yes;"> </span>You’ll hear more
about those later.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Be a world renowned speaker traveling the world
speaking about health and fitness<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->I have only spoken in front of my undergrad and
MBA classes for presentations.<span style="mso-spacerun: yes;"> </span>I’m not
sure how I am going to make this one happen<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Be the most disciplined person I know.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Baby steps right?<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Pay for my kids college out right<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->I have no school loans and want to pay that
forward<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Have an awesome retirement<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 1.0in; mso-add-space: auto; mso-list: l0 level2 lfo1; text-indent: -.25in;">
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</span></span></span><!--[endif]-->I’m not sure doing what… Probably just being
awesome.<o:p></o:p></div>
<div class="MsoNormal">
Alright so I think I am going to do this whole journaling
thing in a timeline format:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3/5/14 <o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">830p</b> Get into a
huge argument with my dad because he got rude with me for no reason… Again….
I’VE HAD IT WITH THE ATTITUDE and I fired back and then got myself officially
kicked out of “his” house.<span style="mso-spacerun: yes;"> </span>This is where
my #1 goal comes in I knew it was only a matter of time before shit hit the
fan. <o:p></o:p></div>
<div class="MsoNormal">
*Which also means I have no place to cook my food and do the
diet I had planned for myself. <span style="font-family: Wingdings; mso-ascii-font-family: Cambria; mso-ascii-theme-font: minor-latin; mso-char-type: symbol; mso-hansi-font-family: Cambria; mso-hansi-theme-font: minor-latin; mso-symbol-font-family: Wingdings;"><span style="mso-char-type: symbol; mso-symbol-font-family: Wingdings;">L</span></span><o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">9p</b> Got to Luke’s
house…. Talked about it a little bit then tried to fall asleep because of my
330 wakeup time, 9p is LATE!!! <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3/6/14<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">130a</b> finally fell
asleep<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">330a </b>alarm goes
off.<span style="mso-spacerun: yes;"> </span>Yep not waking up and try to
consider how much more I can sleep before I HAVE to get up to be at the gym for
my 530a client….<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">456a</b>: outta bed
and to the gym to train<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">730a</b> consider
going to breakfast at Denny’s and getting a stack of pancakes to sooth my
emotions.<span style="mso-spacerun: yes;"> </span>Justifying that I am not
prepared for today and I can just start tomorrow.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">8a</b> nap time…. Oh
I mean meditation.<span style="mso-spacerun: yes;"> </span>I can’t help it if I
fall asleep<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">830a</b> wake up and
start on my to do list.<span style="mso-spacerun: yes;"> </span>I DON’T FEEL
LIKE DOING MARKETING!!!!<span style="mso-spacerun: yes;"> </span>To be honest it
scares me to put myself out there.<span style="mso-spacerun: yes;"> </span>Inner
dialog: “What if someone finds out that I’m not that good at what I do?!?!” <o:p></o:p></div>
<div class="MsoNormal">
So I Facebook and blog instead…<span style="mso-spacerun: yes;"> </span>Loop hole and avoidance!<span style="mso-spacerun: yes;"> </span>I’m getting good at that.<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1045</b> heading out
the door to scout on some houses, I just hope we find one because I’ll be
sleeping in my “meditation” chair until we do find one<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">1p</b> back to home
base. Found a house that could work.<span style="mso-spacerun: yes;">
</span>Fingers Crossed<o:p></o:p></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">130p</b> Had a protein
shake and 2 cliff bars…. At least it wasn’t the Panera mac and cheese that I
wanted to eat!<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">145p</b> More house
hunting.<span style="mso-spacerun: yes;"> </span>They are all starting to look
the same!<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-77990055767452905092013-12-28T13:15:00.002-08:002013-12-28T13:15:28.167-08:00Prevent Rebound Weight Gain From Dieting <div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The last person you want to be is the one who took off 20
lbs and put 30 back on.<span style="mso-spacerun: yes;"> </span>Here are some
tips and tricks to help prevent that.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Have an exit strategy from the “diet”<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Lets say you have a wedding or your 10 year
class reunion coming up and you want to look great for it so kicking it up a
notch on the diet and workouts is the best way to get that done.<span style="mso-spacerun: yes;"> </span>After all that hard work and time you put in.
the night you have been waiting for has come and you look great.<span style="mso-spacerun: yes;"> </span>But then what after that? So you end up putting
back on all the weight plus some.<span style="mso-spacerun: yes;"> </span>I
personally have been there done that and have the T-shirt (because I had to buy
“fat” clothes).<span style="mso-spacerun: yes;"> </span>The reason I allowed this
rebound happened was that I didn’t go in with an exit plan, all I had was that
date in mind then after that no more reason to keep the body I had worked so
hard for.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Focus on habit change <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Before I start on this one I am going to
qualify by saying that I know that we all just want to have amazing bodies and
not have to work really hard at keeping them, however for many of us that is
not the case, we have to work hard and pay special attention to our
habits.<span style="mso-spacerun: yes;"> </span>Take one of your habits at a
time and work on changing them and in some time you will have the body you want
and the habits to keep it but without the agony of “dieting.”<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Don’t to back to the way you were eating<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
If you want to the perfect body and are
willing to go after it I commend you however you can never go back to the way
you were eating and skipping workouts.<span style="mso-spacerun: yes;">
</span>Trust me when I say it’s a lot easier to keep what you have then to have
to work to get it back again.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Have a treat meal each week.<o:p></o:p></div>
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Treat yourself to a treat meal every
week.<span style="mso-spacerun: yes;"> </span>It will give you something to look
forward too and help keep the sanity of the strictness.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
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</span></span></span><!--[endif]-->Treat your “diet” and weight loss as a lifestyle
and not a temporary thing.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
Please. Please. Please, change your habits
and not just go on a diet.<span style="mso-spacerun: yes;"> </span>I would much
rather it take you 2 years to lose 20 because you took you made lifestyle
changes, instead of taking 3 months to lose 20 then putting 30 back on to take
it back off over 4 months<span style="mso-spacerun: yes;"> </span>then put 40
back on.<span style="mso-spacerun: yes;"> </span>At the end of all that you are
20 lbs heavier then when you started, have had to lose twice as much, and in a
much worse off spot health wise.<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle">
<br /></div>
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<div class="MsoListParagraphCxSpLast">
Please be smart about your “diets” and your
weight loss, do it the right way.<span style="mso-spacerun: yes;"> </span>If you
have any questions, I would love for you to leave a comment or you may feel
free to email me directly at <a href="mailto:fitnesswerqs@gmail.com">fitnesswerqs@gmail.com</a>
ttys!!<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-40873904825723873772013-12-20T13:08:00.000-08:002013-12-20T13:08:08.456-08:00Drop the Excuses<div class="MsoNormal">
Drop your excuses<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This isn’t the place for sugar coating or empathy when you
tell me why you don’t workout and eat right.<span style="mso-spacerun: yes;">
</span>Nutrition and exercising is that most important thing you can do for
yourself.<span style="mso-spacerun: yes;"> </span>Let me put it to you this way,
when you’re 50 and have a stroke or a heart attack because you didn’t take care
of yourself then you’ll be wishing you had just taken the time now.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 1:<span style="mso-spacerun: yes;"> </span>I don’t
have time.<span style="mso-spacerun: yes;"> </span>Really?<span style="mso-spacerun: yes;"> </span>So you’re telling me that you don’t have 30
minutes a day to workout?<span style="mso-spacerun: yes;"> </span>You can’t wake
up 30 minutes earlier? I know a lot of people who have 20 hour days AND still
make it to the gym.<span style="mso-spacerun: yes;"> </span>Schedule it and
stick to it.<span style="mso-spacerun: yes;"> </span>For those of you who are
parents running your kids all over the place, I am also a firm believer of
leading by example.<span style="mso-spacerun: yes;"> </span>Whether you are a
boss, a parent, or a coach it is your responsibility to set the bar for
personal expectations, so heading to the gym and taking care of yourself 100%
should be a priority, because that’s where it all starts.<span style="mso-spacerun: yes;"> </span>My parents made it a priority for themselves,
which taught me to make it a priority for myself, and since I make it a
priority I am setting the example for my clients and some day my kids.<span style="mso-spacerun: yes;"> </span>I have crazy busy days with long hours but I
still make the time to go.<span style="mso-spacerun: yes;"> </span>Where there
is a will there is a way, so figure out how to make it happen. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 2: I don’t feel like it. <span style="mso-spacerun: yes;"> </span>Then hire a trainer!<span style="mso-spacerun: yes;"> </span>I find a lot of people know what they are
doing but just can’t make themselves do it, for those of you that have that
problem.<span style="mso-spacerun: yes;"> </span>I do accountability check-ins (shameless
plug) with clients that aren’t in my area or who know what to do and just need
the extra push.<span style="mso-spacerun: yes;"> </span>I call/text/email them
to make sure they are going to the gym and to remind them that I am watching
and keeping track of what their commitment.<o:p></o:p></div>
<div class="MsoNormal">
<br />
Excuse 3:<span style="mso-spacerun: yes;"> </span>I don’t have the money.<span style="mso-spacerun: yes;"> </span>Well, either make more money or cut something
out of your budget.<span style="mso-spacerun: yes;"> </span>I hear a lot of
people tell me they don’t have the money to join the gym or get a trainer and
then in the next breath tell me about how much they go out to eat in a week. <span style="mso-spacerun: yes;"> </span>I personally have two coaches I work with, one
who does all of my workouts and meal plan for me and the other, Harris Kern,
who keeps my ass in line and mentors me with business and life.<span style="mso-spacerun: yes;"> </span>I have had to cut back on a lot of things to
pay for these professionals to help me become as efficient and as successful as
I can be at everything I do.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 4:<span style="mso-spacerun: yes;"> </span>I feel like
everyone is staring at me at the gym.<span style="mso-spacerun: yes;"> </span>I’ll
let you in on something, the gym is the most vain place IN THE WORLD right next
to all of the celebrity award shows.<span style="mso-spacerun: yes;"> </span>The
people who are there are to busy checking out themselves to even notice
you.<span style="mso-spacerun: yes;"> </span>As long as you don’t wear an all
spandex outfit or wear a head band and a fanny pack, you’ll blend right into
the back ground.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 5:<span style="mso-spacerun: yes;"> </span>I don’t
know how to use the machines. Check your ego at the door for this one, don’t
ever be too proud to ask for help, especially when it comes to working
out.<span style="mso-spacerun: yes;"> </span>Even as a seasoned professional I
still ask for other people how to do things, or read about it, or watch YouTube
videos if there is a workout I am unfamiliar with or want to incorporate
something new into my sessions.<span style="mso-spacerun: yes;"> </span>So just
ask!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 6.<span style="mso-spacerun: yes;"> </span>I don’t
like to eat healthy.<span style="mso-spacerun: yes;"> </span>Then learn!!!!<span style="mso-spacerun: yes;"> </span>Broccoli won’t kill you, stop being a brat
and eat the green stuff!!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 7: Eating healthy is expensive.<span style="mso-spacerun: yes;"> </span>Sad but true, a bag of potato chips is
cheaper than a bag of apples, BUT there are program that make it cheaper or but
in bulk.<span style="mso-spacerun: yes;"> </span>When I buy food I go to Sam’s
Club because it is really expensive but buying in bulk like I do I can buy a
months worth of wholesome food for $200 easily. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Excuse 8:<span style="mso-spacerun: yes;"> </span>I don’t
have time to cook healthy.<span style="mso-spacerun: yes;"> </span>Cook in bulk
for the whole week, then you can take your food with you, save money on eating
out, and save time because you’re already prepared so you can go workout!<span style="mso-spacerun: yes;"> </span>See how that works?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Whatever other excuse you have isn’t worth the cost of your
health.<span style="mso-spacerun: yes;"> </span>All of these excuses are just
that excuses, it will take time to get around them and learn a new way of
living and lifestyle, but it will be totally worth it!!!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I’d love to hear more from you!<span style="mso-spacerun: yes;"> </span>Please leave me a comment or shoot me an
email fitnesswerqs@gmail.com<o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-88581101557628048302013-12-17T13:58:00.001-08:002013-12-17T13:58:31.131-08:00How to lose weight effectively: it's not the answer you expect.If you're looking for a quick fix diet, just stop reading now. If you're looking for some serious habit changes, keep reading. First and foremost, STOP DIETING!!! I have been a personal trainer for over 10 years and the best and longest lasting results were from those that made lifestyle and habit changes. There is no quick fixes to your body, the 20+ you're trying to pull off didn't go on over night so it's not going to come off in one week.<br />
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The wrong way to diet: Anything that is promising you quick results, none of those diets are safe enough to stay on them, and if you think for a moment that you are going to stuck to that diet for the prescribed time frame and then go back to way you were eating. Think again. This is what we call a rebound, and I'm sure you've heard of this or gone through it. You or someone you know goes on a diet and then bounces right back up to their original weight or more.<br />
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The right way to "diet:" Alright, so if you still haven't caught on, STOP DIETING and start making lifestyle changes. This is not a fast process it is not and easy process but it is a long lasting process. What I want you to do right now is make a list of all of your bad habits surrounding what you eat and how you eat, then write down a a list of new habits you would like to have (if you'd like to add in working out, because this IS YOUR new habit list). I'll give you a moment to write this list:</div>
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OK got it? Ok, now pick a habit to work on for the next 3 months. Yes, I said three months, my reasoning for this is to give you plenty of time to let the habit go and create a healthier habit in its place. Then for the next three months work on the next habit, within a year you will have four new habits. When I have clients that need a lifestyle overhaul this is what I have them do, for instance one client I am working with who has not been able to "stick to a diet." I have revamped the way we are approaching her weight loss and eating habits. This is what her schedule looks like:</div>
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Nov 8 - Feb 8- No sugar</div>
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Feb 9 - May 9 - No sugar and include protein into 3 meals</div>
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May 9 - Aug 8 - No sugar, include protein into 3 meals and portion control</div>
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Aug 9 - Nov 8 - No sugar, include protein into 3 meals, portion control, and only eat in.</div>
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So far so good, she is able to manage her cravings, stick to the plan, and is only focusing on one thing. Even though this process is going to take her a full year to get though it is going to be worth it at the end, because she will not have to worry about a rebound and it will be a healthy way to maintain her life. These changes are so small and so spaced out that it gives her time to learn new ways of eating without really having to stress about "sticking to a diet." </div>
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Please leave a comment below! I'd love to hear what you think or have to say, or feel free to email me at fitnesswerqs@gmail.com. </div>
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<br />Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-65848100057937909992013-12-14T13:53:00.001-08:002013-12-14T13:53:19.779-08:003 Reasons Why You Should Dump Your Accountability Partner.I am here to tell you that you need to dump your "accountability" partner. In all of my years of training myself and clients I have seen only about .5%, and that is a gross over estimation, of accountability partners actually hold each other accountable. <br />
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1. No follow through. Now don't get me wrong accountability partnerships are REALLY well intentioned and I definitely see why they seem like such a good idea but lets face it they last about 2 weeks. I have even fallen into this trap and thought "Oh if I have a friend keep me on task then I will definitely reach my goal." The fact of the matter is that the friend I usually have to keep me on track is working towards the same goal and has the same down falls. You'll have to excuse the crudeness of my example but I am about to give but it's to prove my point, its like a crack addict trying to keep another crack addict away from crack. Did you really think that was going to work?<br />
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2. Not that committed. Lets face it, your "accountability" partner more than likely has commitment issues to their goals like you do! Do you really think that someone who has a hard time making time to go to the gym or following their diet is going to be committed to your success. No not so much! After the third or fourth week that partner is HOPING you'll forget so that they can "forget" also or hoping you forget because they are getting tired of pulling your ass.<br />
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3. Not today. Its easy to say "I can't make it today" or "I'm going to cheat on my diet tonight" when you have an accountability partner. Here's the thing with that, if you decide that you just CAN'T make it to the gym tonight and you'll meet up with your partner the next time, usually the accountability partner won't really argue with you and will let it just happen because who are they to tell you you can't miss, or if they are good about telling you that you have to make it to the gym, you don't want to hear it so you let yourself fall off... Because again who are they to tell you anything!<br />
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The fix: You can't commit to anyone if you can't commit to yourself first on top of that you can't commit to a person who has the same bad habits as you. Your best bet is to hire a trainer or a coach, someone who will stay on your ass, will see through your bull shit and call you on it, on top of that there is a financial investment that you are making which greatly increases your chance for success because not only do you have the constant reminder of having to pay someone for their service towards your goals but the person you hired is going (or should) give you the best of themselves so that they keep you as a client and keep their money rolling in. <br />
OR, you can find someone who already has the habits you want and use them as a mentor and a role model they have a lot to teach you about how they do it. However you need to add value to them, don't be that person who is a motivation sucker. If you do become one of those suckers it real good way to get yourself uninvited to be around that person. Be attentive, listen, learn, react, and drop the accountability partner.<br />
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Please leave your comments, questions, concerns at the bottom or email me fitnesswerqs@gmail.com I'd love to hear from you!Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-36382044560880596362013-12-11T11:36:00.000-08:002013-12-11T11:36:17.793-08:00When is the Best Time of Day to Workout?So when is the best time of day to workout? The best answer I can give you is that depends. Let me explain:<div>
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When do you have the most energy? </div>
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<li>In the morning: If you are one that hop out of bed and ready to get this day started with then the morning is the best time for you to go. </li>
<li>evening? If you are one that takes their time to wake up and doesn't really feel good until later in the morning then afternoon is definitely the best time</li>
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What's your schedule like?</div>
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<li>If you're one of the very few people who can predict their day and have complete control over their schedule then you can obviously take the liberties with your schedule and hit the gym whenever you want.</li>
<li>If you are one of the many that has things "pop" up then it is probably best for you to hit the gym in the morning before anything "pops" up and you can't make it. </li>
<li>Note: Consistency is SO key to all of this. Find a time that is consistent across the board to get to the gym if you can. Using myself as an example, The only time that I have consistently free throughout the week is 4a... So that's when I go to the gym. </li>
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What kind of results do you want? </div>
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<li>Trimming down. It is an old school thought to do cardio when your first wake up and before you eat anything "fasted cardio." Which in theory, your body doesn't have to burn through any of the calories from food and will use its stores of energy (aka fat). However, there is a new school of thought that doing cardio without food consumed before is setting yourself up for failure because your body has no sources to pull energy from so it will use pull from your muscles which will make you look scrawny. Again using myself as an example, I can not do cardio with ANYTHING in my stomach, even to much water makes me feel nauseous so I have to get my cardio done first thing (and watch my water intake until after I'm done), plus I know if I don't get it done I will never make it back to the gym to do it (yes-even being a personal trainer and knowing its importance).</li>
<li>Now weight training: Best time is again when you feel at your best. A few different things about weight lifting, hormones are a little higher in the morning than in the afternoon making the results happen a little faster, but pain tolerance is usually higher in the afternoon making it easier to push through a tougher set. A lot of people I know usually lift in the evenings because they aren't early birds so its what's best for them.</li>
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What kind of person are you?</div>
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<li>Morning person: If you're like me and hop out of bed with a pep in your step then morning is probably best for you.</li>
<li>Night Owl: If you're someone who takes a while to wake up and get moving and mentally wake up afternoon and evening are obviously better for you. </li>
</ul>
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Best time of the day to actually go to the gym.</div>
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<li>The middle of the afternoon there is almost literally no one at the gym so you could have it almost all to yourself.</li>
<li>Evening is always the busiest, because everyone seems to go then. </li>
<li>The morning is always a good time. It isn't very busy, people are usually there to get in and out, it's the same people all the time so after a few day there is a comfort level, people in the mornings are usually really (probably because they haven't hit rush hour traffic yet or got a call from their boss).</li>
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So this answer is more of a personal thing more than there is actually a right and wrong answer. </div>
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Please let me know if you have any questions or have a comment. Leave them below or feel free to email me at fitnesswerqs@gmail.com I would love to hear from you!!!</div>
Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-88208851027223299402013-11-13T08:06:00.002-08:002013-11-13T08:06:57.531-08:005 Killer Workouts to Spice Things Up At the Gym<br />
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If you’re looking for a way to spice up your workouts with
something new a creative try these out.<span style="mso-spacerun: yes;"> </span>They
are awesomely hard and you leave the gym feeling like a million bucks.</div>
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</span></span></span><!--[endif]-->3 weight lifting exercises 10x10 with 10 plyo jumps in
between sets. <o:p></o:p></div>
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<span style="mso-spacerun: yes;"> </span>I
love giving this to my clients.<span style="mso-spacerun: yes;"> </span>It
offers a high intensity and still a lot of room to switch up the exercise to
make a different workout each time<o:p></o:p></div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->20 x Centennials.</div>
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This does not mean do sets until
you get to 100 (like my bf seems to think it is).<span style="mso-spacerun: yes;"> </span>This means 1 set of 100 straight reps.<span style="mso-spacerun: yes;"> </span>Another favorite of mine to give clients its
REALLY hard but REALLY rewarding</div>
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<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->300 Workouts x 3.<span style="mso-spacerun: yes;"> </span>The 300 workout is 10 exercises for one set
of 30, but for the extra twist do 3 sets.<o:p></o:p></div>
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</span></span></span><!--[endif]-->Sprint 25 plyo jumps 10 push-ups x 10.<span style="mso-spacerun: yes;"> </span>This one kind of speaks for itself… Because
you won’t be able to by the time you’re done with this one!<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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</span></span></span><!--[endif]-->10 supersets 4x20 with a 2 minute sprint in
between each superset.<span style="mso-spacerun: yes;"> </span>Better clear your
schedule for this one because you’re going to have to take a nap after this
one.<o:p></o:p></div>
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Let me know how the workouts went for you! I'd love to hear from you or feel free to email me at fitnesswerqs@gmail.com</div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0tag:blogger.com,1999:blog-716083325537638838.post-70921683030671136662013-10-30T07:39:00.001-07:002013-10-30T07:39:09.914-07:006 Best Exercises to Build Your Glutes<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_C3Yrz-EbstbVAHPE3_mGvkWFimfrvpR5Rg46JIiwCzMwC9aC9sGakPqLPvCQAeH7KU-GtN4uhUdGoNxjhaxgoN-lmmLPBnQlMGRIjUQNBqv2oW_sMFosM4f0LqDIOMMsWR76nJ_JXkb/s1600/booty.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_C3Yrz-EbstbVAHPE3_mGvkWFimfrvpR5Rg46JIiwCzMwC9aC9sGakPqLPvCQAeH7KU-GtN4uhUdGoNxjhaxgoN-lmmLPBnQlMGRIjUQNBqv2oW_sMFosM4f0LqDIOMMsWR76nJ_JXkb/s1600/booty.jpg" height="213" width="320" /></a></div>
<b><span style="color: blue;">Who doesn't want an amazing <span style="background-color: white; line-height: 23px;"><span style="font-family: inherit;">derrière?</span></span></span></b> I know I do, but the truth is I have to work REALLY hard to get my booty to grow! So I have compiled a list of exercises that are my favorite and really get the job done. A lot of it is the mechanics of how you do the exercise since everyone is different and how their body works, I will though explain to you how to make it work for you.<br />
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<b><span style="color: blue;">1. Single Leg Leg Press.</span></b> This exercise is pretty self explanatory get on the leg press and instead of two legs just press with one, here's the catch though move your foot up on the platform your ankle and knee should be in alignment. Not only is it proper positioning for your joints to remain injury free but its also the best way to use your glutes and hamstrings and less of your quads. The next important part is to press through your heel and not your toe. Pressing through your toe is awful form and takes away from the muscles that should be getting the workout.<br />
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<span style="color: blue;"><b>2. Cable Squats</b>.</span> You can use any attachment (I prefer the rope) on the cable machine, place it on the lowest setting, grab the rope take a step back, place your feet in a sumo stance which will work the upper and outer glutes or in a narrow stance which will work your hamstrings and the tuck of your glute, then squat. Again keep your knee inline with your ankle and also with this exercise keep your back really straight with good posture, keep your chest up and press through your heels.<br />
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<span style="color: blue;"><b>3. Straight Leg Cable Kick Backs.</b> </span> My biggest problem is the top part of my booty its stays flat so I have to do a lot of moves that work my gluteus medius and straight leg cable kick backs are just what the doctor ordered. I try to avoid using the cuff because the metal loop would bang on my shin which hurts so instead I use the single handle that you'd use for cable curls. Put the handle around the toe of your shoe and kick back. Helpful hints for this one, get an aerobics step to stand on it"ll give you a few more inches to push through the full range of motion. Also as with everything else keep a very straight back and hold onto the cable machine as you kick back. The higher you kick back the better really squeeze that booty at the top. <br />
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<span style="color: blue;"><b>4. Deep Sumo Dumbbell Squat.</b> </span> Stand on two benches far enough apart so that you can have a wide sumo stance, hold the dumbell with both hands and squat. I'll say it again keep your knees in line with your ankles, sit back into your glutes, and press up through your heels.<br />
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<b><span style="color: blue;">5. Deep Barbell Squats.</span></b> Ok so this exercise has come under a lot of scrutiny, there is a school of thought that this is very bad for your knees, but since then there has been quit a few studies that have been conducted that this isn't accurate. What I will tell is accurate is that bringing your knees over your toes WILL injure your knees so DON'T DO IT!!! Going past parallel is really great for booty growth because your glutes are going to have to do all the work to press back up through the range of motion.<br />
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<b><span style="color: blue;">6. Cybex Arc Trainer.</span></b> For a cardio glute burn getting on the Arc. Keeping the incline on a lower level helps the cuff between the hamstring and the glute moving the incline up past six it'll hit the booty deeper and higher. Be sure to change the resistance too, the higher the resistance the more it hurts but thats the point. Make it BURN!!!!<br />
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As with anything if you don't know what you're doing don't be afraid to ask for help or get a trainer to show you proper form because complex leg exercises like these can be really tough to get right but worth the extra effort. So good luck with everything and if you have any questions please email me fintesswerqs@gmail.com or leave a comment at the bottom. <span style="color: blue;">GO HAM</span><br />
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Anonymoushttp://www.blogger.com/profile/04092584739761504925noreply@blogger.com0