Archive for June, 2010

26
Jun
10

that’s a wRap: REflect + REward + REfocus

RRRrrrrRRRRrrrrRRRRrrrr… [me attempting to roll my tongue via a keyboard]
aren’t you sexy with that svelte summer bod that you worked oh-so-hard for this past 12 weeks? 

one of the most important aspects of setting any goal is to reflect on where you started and what you accomplished.  so often, we focus on what we didn’t do or what we could’ve done better.  while it’s wonderful that you continue to push yourself to be a better YOU, it’s also important that you give yourself  a little pat on the back for making progress, no matter how big or small.  so look back over the past 12-week program.  what were your BIG 12-week goals?  did you reach them? even if you didn’t get 100% to your goal – odds are, you’re that much closer.  if all you do is focus on what  you didn’t do, you’ll actually get down on yourself which is self-defeating.  that distructive thinking is a downward spiral – so don’t get sucked into it!  we’ll use my goals as an example to show you how it’s all in how you look at things that determine your mindset.  one of my favorite quotes: “change the way you look at things, and the things you look at begin to change.”  when we started this 12-week program my goal (ah this is when i love that i’m airing my deepest most inner thoughts for the world to see) was to  “rock my sports bra with confidence in the gym”.  yep – there it is.  i’ve always been “that girl” that works out in a sports bra – not to get the looks or attention, but because that’s how i see every little muscle working and i promise you that you will hold your abs in tighter during your entire workout too.  it keeps my nutrition in check too because if that little 6-pack becomes non-existant, i notice immediately and get back on track.  so confidence was my #1 goal, but since that’s not measurable i decided i wanted to lose 10lbs.  realistically, i probably didn’t have 10 to lose, but this is an example of setting unrealistic expectations.  yes, i even do it!  my other goal was to happily squeeze my booty back in my size 26 jeans.  at competition weight i was a 25 (yikes!) and the all-too-common post-competition weight gain, coupled with a few stressful life events, left me squEEzing into my 27s.  now, before you roll your eyes at my “struggle” to be a size 26 (yes i know what you’re thinking).  remember, happiness with your body isn’t about a number on a scale or a jean size – but how you feel in your own skin.  so the first step is to reflect: i actually started rockin’ the sports bra last week at the gym and i must say that that alone made me feel like i’d achieved my goal – regardless of any numbers.  but if you must know…i lost 4lbs and while the 26s are still snug, i now rock the (looser) 27s with confidence. 

action item: REflect on progress YOU made over the past 12 weeks.  did you reach your BIG goal?  what small goals did you reach along the way?

now onto my favorite part…reward yourself!  um…let me take a moment to say…yay ME!  again, i think we get so caught up in focusing on the negative that we don’t take the time out to reward ourselves for what we do accomplish.  so allow me to convice you to spoil yourself!  rewarding yourself is a positive way of reinforcing good behavior and the byproduct of doing something nice for yourself is that you will be more likely to continue making positive choices.  i’m all about rewards and i often bribe myself even on the silliest of things.  say my goal for the day is to drink 3 liters of water (yes, that’s my daily goal).  and it’s 2pm and i’m really wanting to go to starbucks for my afternoon americano.  i make a little mental note that i have to “earn” my americano by finishing 2 of my 3 liters – and the reward is starbucks.  silly? maybe. but it works.  so over the past 12 weeks i  set my weekly goals (using my lovely new fitbook 3.0!) and then used weekly rewards just as a way to give myself something to look forward to each week.  so some weeks, if i worked out every day i had planned i would reward myself with a pedicure…or if i drank my 3L of water 5 out of 7 days i would buy myself a book i’d been wanting.  the rewards were things i would do anyway, but i used them as lures so i had to earn them!  so my overall 12-week big reward was saving up to spoil myself at lululemn.  each week i ranked my week on a scale of 1 to 10 based on my overall feeling of how i did with my workouts and nutrition, and then i earned the equivalent in $$ each week.  so after 12 weeks i’m happy to say that i EARNED $103 to take myself to buy a few new sports bras or a pair of cute capris!  could i just go and buy them any day i want? sure. but i really really wanted some new workout clothes…so it was a good way to motivate me.  plus it’s good practice in patience and earning something versus instant gratification.  so this sunday: me + an americano + $103 = lululemon shopping spree!

action item: REward yourself for reaching your goals.  what rewards did you set at the beginning of the 12 weeks?  remember to reward goals both big and small.

and finally, the most important part.  with any goal, whether you reached it or didn’t quite get there, it’s important to refocus and evaluate where you’re at and where you want to go from here.  how fun would life be if you just reached a goal and then never made plans to push yourself any further?  maybe you didn’t stick to this 12-week plan quite like you wanted to – so you can set a goal to start the plan over and set a goal to follow it from beginning to end, week by week, just to show yourself you can!  or maybe you followed the plan and made great strides, but now you want to have a bigger goal than just a slim summer bod.  what have you always wanted to try but haven’t?   here are some ideas: sign up for a 5k/10k or even run a marathon, try a sprint or full triathlon, conquer p90x, start training with a personal trainer, take up a new sport you’ve always wanted to try, or (heaven forbid) take a stab at a figure competition (!) or bodybuilding!  whatever floats your boat – and will really excite and drive you.  i’m all about training for something now that is more about my physical abilities than my physical attributes.  i’m still pondering this one to be honest and i’m not quite sure yet where i want to go with it.  part of me has been itching to try a sprint triathlon…but then i’m dangerously close to wanting to train for a marathon too.  someone always told me though that after you run one, you’ll either love running more or despise it.  and i love running…so i don’t want to take the risk of hating it!  so this weekend is my time to REfocus and establish what my next 12 week goals are.  i’ll keep you posted.  have any ideas on what you think i should conquer?  do tell.

action item: REfocus on where you want to go from here.  what will really drive you over the next 12-weeks?  what would push you to be a better you? 

so in closing…i hope you pushed yourself over the last 12 weeks, and i hope that even just one thing i said inspired you to reach new levels of greatness. if there’s one thing i know for sure, first-hand, it’s that we are a work in progress, but that it’s our choice every single day to reach our potential.  besides.  who wants to be mediocre anyway? 

while the 12-weeks to a summer bod program is officially over, my blog is not.  i’ve got a lot more to say. you know me – never at a loss for words. [note: this was going to be a short blog post by the way!]  so what do you want me to blog about?  tell me what you want to read about. c’mon – try me!  this blog is just as much for you as it is for me – so feel free to chime in and be heard and as always, i’ll be blogging my fitlosophy.

live life fit.
angela

19
Jun
10

summer bod week #12: power through!

one. week. left.  that’s right.  so now’s the time to dig deep and decide how bad you want it (a nice lean summer bod, that is).  whether you’ve been following me through the last 11 weeks or not, i promise you that this week’s workout will rock your body into next week!  don’t think a week can make a difference? i beg to differ.  3500: that’s the calorie deficit you need to have to lose 1 lb.  let me break it down for you.  want to lose 2lbs this week?  it may not sound like a lot but it’s enough to squeeze that sexy booty into those skinny jeans or to make that lean mean set of pecs pop a little bit more as you strut your stuff poolside.  so 2lbs = 7000 calories.  in one week (7 days) that means you need to have a calorie deficit of 1000 calories per day.  don’t starve yourself or go nutso for 2 hours on the cardio – it’s quite easy: eat 500 fewer calories and burn 500 more calories.  not a big calorie counter?  me neither.  just get an idea of what a 1700 calorie diet looks like (from my competition) which would work for most guys trying to lean our – and a 1500 calorie plan which would work for the ladies (don’t go below 1200 ever!).  of course this all depending on your height, weight, etc. so check out these online calculators if you really wanna go crazy on the numbers.  point is this: it’s doable, so hunker down and join me won’t you?

for one week – just ONE WEEK, commit right now to:

  • choose to eat clean at every meal: not just some, ALL.
  • eat 5-6 small meals throughout the day: don’t try skipping meals, trust me it’s worse for you.
  • write down every single morsel that you put in your mouth: little bites here and there add up.
  • spend time this sunday prepping your food for the week: you’ll have no excuses to grab unhealthy grub.
  • forgo alcohol completely: unnecessary calories and it alters the way your body metabolizes food.
  • plan out your workouts ahead of time – the entire week: once you’ve written it down, you won’t want to miss it.
  • schedule time into each day: make it a priority to work out!
  • push yourself hard during your workouts – seriously to the point of exhaustion:

[disclaimer: author is not liable for any resulting physical impairment and/or nausea that may result from the workout listed below, so please proceed at your own risk!]

weekly fitness challenge:  circuits, sand + seriously insane intervals
hopefully you’ve been working your way up to this point – because if you haven’t, you’re in for a lil surprise!  last week was incredibly tough with 50m circuits and some massive cardio sessions.  this is the last week, so we’re going to take it up one more notch, switch things up, get outside a bit, and shock the body one more time.  same split schedule as last week (3 days circuits + 3 days cardio) but the circuit sessions vary a bit with location, duration, and exercise and the cardio varies in intensity.  you should be doubled-over in pain at the end of these workouts so that when you truly earn that “killer” rating.  get yourself geared up this weekend and download some brand-spanking-new music to get you through.  then, you know the drill: 1) crank up the tunes, 2) give 110% the entire time, and 3) torch some massive calories. here’s your week #12 plan:

monday: (sandy*) circuit #13
tuesday:  30 minute jog/run + 20m sprint-walks (preferrably outside; sprint for 30s as fast as you can then turn around and walk back quickly the same distance which should take about 1m and 30s – repeat 10 times. go. all. out!  note: this is after a 30m run so you will be dead. promise!)
wednesday: (gym) circuit #14
thursday: tabata treadmill intervals (for your warm-up!) + row-machine (15m) + stepmill (15m)
friday: (sandy*) circuit #15
saturday: cardio intervals (40-45m) OR spinning class (or other intense class)
sunday: active rest day (beach volleyball, swim, bike, hike, walk, dance…play!!)…and recover!

circuit notes: 
perform exercises #1-10 as a circuit for the 45 minutes, repeating as necessary for the entire time. then do ab exercises #11-12 and cool-down. so for example, you should be able to get through the circuit almost 4 times in 45m…then do abs.  lift moderate weight so you can endure!

*sandy circuit is just that: sandy.  whether it’s a beach, a nearby park, your kid’s sandbox, or an elementary school playground, find a sandy location where you can knock out this workout, but also have access to either cement or grass.  exercises that are intended to be in the sand will be indicated in each workout.  this will provide a new form of resistance and will challenge your muscles and heart rate in a crazy new way.  note: remember to take a resistance band and jump rope!!

(sandy) circuit #13:
only exercises marked with a * are to be done in the sand – all others should be done either on grass or a hard surface…otherwise you’ll be a sandy (and exhausted) mess!

  1. squat thrust (burpee) with push-up* (15)
  2. lateral push-up (15) 
    [start in push-up position then walk your hands to the right and do a push-up, then walk hand back to the left and do a push-up, so go side-to-side working each side of your chest]
  3. bicep curl w/resistance band (15)
  4. walking lunges* (15)
  5. squat thrust (burpee) with push-up* (15)
  6. front raise w/resistance band (15)
  7. jump rope (80s)
  8. tricep dips on either park bench or staircase (15)
  9. sand sprint* – all out! (30s)
  10. bent-over row w/resistance band (15)
  11. plank (3 times, 90s each)
  12. side plank (3 times, 60s each side)

(gym) circuit #14:

  1. jump rope (80s)
  2. squat (15)
  3. dumbbell overhead press (15)
  4. jumping jack (15)
  5. lateral push-up (15)
  6. clean & press squat thrust (15)
  7. lateral bench hop-overs (15)
  8. dumbbell curls (15)
  9. jump rope (80s)
  10. dumbbell kickback (15)
  11. crunches on ab ball (3 sets of 25)
  12. side crunches on ab ball (3 sets of 25)

(sandy) circuit #15:
only exercises marked with a * are to be done in the sand.

  1. jump rope (80s) 
  2. lateral push-up (15) 
  3. side raise w/resistance band (15)
  4. squat thrust (burpee) with push-up* (15)
  5. bicep curl w/resistance band (15)
  6. walking lunges* (15)
  7. tricep dips on either park bench or staircase (15)
  8.  sand sprint* – all out! (30s)
  9. row w/resistance band (15) [loop around a pole or post and then sit back into it to work your back with a rowing motion] 
  10. squat thrust (burpee) with push-up* (15)
  11. plank (3 times, 90s each)
  12. side plank (3 times, 60s each side)

[gotta give credit to me here...i came up with the sandy workouts all by myself(!), however credit goes to celebrity trainer t.r. goodman for inspiring it with his killer circuit program from men's fitness!]

weekly nutrition challenge:  pre- and post-workout fuel
quite possibly the 2 most important meals of the day are those you consume right before and right after your workout.  your pre-workout snack/meal is key to giving you just enough energy to get through it, but not so much that you’re full.  i workout in the morning, so your timing may be different, but here’s what i recommend.  if you’re doing a cardio-only workout, my preference is to workout on an empty stomach which i learned from my girl kim when training for the competition.  when you do cardio on an empty stomach, your body has nothing to burn – so it taps right into those fat stores and starts incinerating fat immediately.  need a little something to boost your energy?  my latest obsession is EBOOST which seriously gives you crazy energy (for only 5 calories) without the crash after, and it packs in vitamin c (which is key to blocking stress hormones/cortisol which turns into fat!) and all kinds of other good stuff.  check them out for more info but all i know is that’s the only way i get through 6am spin on fridays!  ok but if you’re doing any type of strength training you need to feed those muscles before you workout.  an ideal pre-workout meal is low in fat, and a balance of low-glycemic (slow-digesting) carbs and protein.  here are some examples:  protein shake + fruit, protein shake + brown rice cake, greek yogurt + apple, protein pudding + 1/2 banana, sweet potato + cottage cheese.  just to give you a few ideas!  try to keep the calories around 150 but no more than 200 or you’ll feel sick.  try and get this down 30-45m prior to your workout but i admit i’m guilty of downing my protein shake on the way to the gym. [my new love EBOOST has found it's way into my protein shake and i have a surprise little recipe for you in this month's e-newsletter coming out next week so make sure you're on my list to get the low-down].  ok so that’s your pre-workout…

now: your post-workout meal. SUPER important because after a killer workout you have to restore those glycogen stores and feed those muscles so that all the hard work in the gym leads to lean, mean muscles [note: ladies - you will not bulk up. i repeat: you will not bulk up. please review my blog and check out my competition pics to see proof that a chick will NOT bulk up when lifting weights and swigging back protein shakes].  the most important part of your post-workout meal is the protein to feed those muscles – which is why protein shakes are the “whey” to go (ha!).  then you want to add in some complex carbs like whole grains and while i’m not a huge proponent of taking in sugar, now’s the one-time during the day you can add in some fast-digesting (read: sugars) carbs.  i’m not promoting this, but IF you must ever have your little treat-o-fro-yo (i.e. golden spoon – sorry shay, i mean yogurtland!), post-workout would be the best time to indulge (moderately, of course).  the most effective post-workout beverage (research based): non-fat chocolate milk!  supposedly it’s the “perfect” ratio of protein and carbs to refuel your body after a workout.  the important thing: find something that works for you.  but here’s what i have: protein shake with 1/2 banana + oats blended in (try it – it’s good!), oatmeal made with non-fat milk + fruit, egg-white omelette with veggies + whole grain toast, or greek yogurt topped with berries and oats.  the list goes on!   some people swig back a quick protein shake, but like i said i time my meals so that breakfast IS my post-workout meal.  workout in the evening?  plan to have your pre-workout meal about a half-hour to hour before when you’re winding things down at work, hit the gym and then your post-workout meal can be dinner: lean protein + veggies + brown rice or even an egg-white omelette (love me some breakfast for dinner!).  just remember: don’t skip these 2 meals…they are vital to reaching your goals!

so that’s that!  questions? please comment and i’ll be happy to respond!  get ready to power through this next week and finish off this 12-week program with a bang.  i’m right here with you every step of the way.  i’m only a few weeks away from a vacay de mexico so talk about focused!  yeah – i am.  100%. all. in. have a fantastic week…and remember to wipe the sand off your hands before swiping the sweat off your forehead.  rooky mistake.
angela

12
Jun
10

summer bod week #11: excess + moderation

the heat is on…only 2 weeks to the finale of our 12-weeks to a summer bod!  if you’ve been rockin’ these circuits the past 3 weeks you are 1) exhausted, 2) yet energized, and 3) well on your way to that 6-pack.  (speaking of 6-packs did anyone see ashton kutcher’s in killers?  oy.)  sorry – focus.  i don’t know about you but around week 6 or 7 my energy starts to wane a bit on any 12-week program  – and then around week 10 i snap back because the end is near.  and i’m (hopefully) that much closer to my goal.  so what do you do to keep yourself motivated on those tough days?  i literally have exactly 1 month from today until i have to rock a bikini on the beaches of mexico where i was last year at this time, post-competition.  (if you haven’t been following my blog for that long, well just peruse over and check out how rockin’ my bod was.)  yeah.  oh how i remember bouncing around in my bikini without a care (or a jiggle) in the world.  point being: while yes i’m still fit, i ain’t THAT fit!  we all have different measures of where we feel our best – and to be honest i was a bit thin at competition so i’m okay having a little extra booty on the backside.  but you can guarantee that knowing that the mexican beaches are awaiting me in less than 30 days keeps me rather focused every day.  so find out what motivates you every single day.  i keep thinking i should keep a competition pic as a bookmark in my fitbook but i’m not sure yet if it will motivate me or depress me. ha!  whatever your goal is, don’t overwhelm yourself – it really comes down to 2 simple things: exercise in excess and munch in moderation.

exercise in excess
think about it this way: if you plan out your workouts every week, but each day you pushed yourself just 5 minutes more, you’d be that much closer to your goal.  i have a client that i train that has the best attitude: anytime i tell her, give me 3 more…she says “i can do 5 more…i can do 5 more of anything!”.  that sticks in my head everytime i’m working out.  5 extra minutes of running or 5 more reps on your last set of squats…whatever it is, push yourself to excess.  every little bit each day adds up to easily an extra 100-200 calories burned each week.  i tried this out the other day: i ran my 3 miles as planned and then i was going to do 8 sets of sprints where i run 30s sprints on this stretch of road by my house, then walk back which takes about 1 minute and 30s.  i finished my 8 sprint-walk sets and was dead tired.  but i knew i had 2 more in me so i pushed myself beyond my comfort zone and eeked out 2 more (no not 5 – but you get the point).  planning workouts is important so you fit them into your busy lives, but don’t just follow what’s written on the page and call it a day.  push yourself.  go all out. and redefine what it means to check that little box that says “killer” in your fitbook.

munch in moderation
i’ve always been one to preach to enjoy all things in moderation.  however, our society is all about having whatever we want, when we want it, and sometimes i think we lose touch with the meaning of what moderation truly is.  this is really a personal thing and here’s how i define what moderation is to me:  truly enjoying something right up until that point right before guilt starts to set in.  so whether it be money, food, being lazy on the couch…whatever it is.  there is only a certain amount of anything that you can have or do before the positive actually starts to become a negative.  (you may disagree with this on the money issue, but my pastor always says: “if god wants you to have a lot of money then he’ll give it to you – and if he doesn’t it’s because he knows if he does, it will destroy you!)  so as this applies to food – this varies from person to person and you truly have to be aware of your body and mind – which is why we have those cute little smily and frowny faces in the fitbook.  what can you enjoy without going overboard?  for me, i can enjoy my 1 small golden spoon a week – but i can’t (don’t ask me why) even enjoy real ice cream.  would i gain 5lbs if i enjoyed it once a week?  nope – probably not.  but i wouldn’t enjoy it.  i love my wine, but i limit myself to 2 glasses a week (on most weeks).  do i love dessert?  of course!  but i’ll never just order my own – i always share with someone or pass.  practice being mindful so that you enjoy all those little treats – but not to the point of excess.  do you really need that extra glass of wine after you’ve had 2 (although you may not make this decision concsiously, so therein lies the problem)?  or will those extra 2 bites of dessert really make you that much happier or taste better than the previous 2?  shaving off even 1 extra nibble or that 1 extra helping can whittle away hundreds of calories per week – and the best part is you’re still enjoying things, but in moderation (sans the guilt).

combine these 2 little tweaks and you’ve got a killer combo: burning more calories and cutting out unnecessary intake.  the key to both is being tuned in to your body and your mind.  yes it might sound fluffy but it’s true.  i’m so not a “mind-body-get-in-touch-with-your-inner-being” frou-frou person, but there’s something to be said for really focusing on how your body feels when exercising, then pushing it a little further.  same goes for food: don’t just mindlessly munch, really think about if you’re hungry or if you’re really just  ______ [fill in the blank: stressed/bored/tired/angry/lonely].  so try these 2 things this week and let me know if you learn  anything new about yourself – i know i did.  now onto your plan to kick your booty and nourish that bod.

weekly fitness challenge:  (yes) MORE circuits + INTENSE cardio
the end is near – hang in there people.  great thing about these workouts – it’s new every day so while they’re intense, you won’t get bored!  same split schedule as last week (3 days circuits + 3 days cardio) but the circuit sessions are just a tad bit longer…5m to be exact, and remember you can do “5 more of anything”!  remember: at the end of the workouts you should be sopping wet and exhausted.  earn that “killer” rating.  crank up the ipod, move fast between sets, and burn some major calories.  here’s your weekly plan:

monday: circuit #10
tuesday:  cardio intervals (40-45m)
wednesday: circuit #11
thursday: tabata treadmill intervals + steady state cardio (30m)
friday: circuit #12
saturday: cardio intervals (40-45m)
sunday: active rest day (beach volleyball, swim, bike, hike, walk, dance…play!!)

circuit notes: perform exercises #1-10 as a circuit for the 50 minutes, repeating as necessary for the entire time. then do ab exercises #11-12 and cool-down. so for example, you should be able to get through the circuit almost 5 times in 50m…then do abs for a total workout of about an hour. lift moderate weight so you can endure!

circuit #10:

  1. clean & press squat thrust (15)
  2. jumping jack (15)
  3. lateral push-up (15) [start in push-up position then walk your hands to the right and do a push-up, then walk hand back to the left and do a push-up, so go side-to-side working each side of your chest]
  4. jump rope (80s)
  5. jumping jack lunge (15)
  6. bentover dumbbell raise (15)
  7. clean & press squat thrust (15)
  8. dumbbell tricep kickback (15)
  9. jumping jack (15)
  10. lateral bench hop-overs (15) jump back & forth quickly!
  11. plank (3 times, 90s each)
  12. side plank (3 times, 60s each side)

circuit #11:

  1. jump rope (80s)
  2. dumbbell bench press (10)
  3. dumbbell deadlift (10)
  4. squat (10)
  5. barbell curl (10)
  6. jump rope (80s)
  7. lying triceps extension (10)
  8. dumbbell side raise (10)
  9. single leg lunge on bench (10/leg)
  10. dumbbell deadlift (10)
  11. crunches on ab ball (3 sets of 25)
  12. side crunches on ab ball (3 sets of 25)

circuit #12:

  1. jump rope (80s)
  2. squat (15)
  3. lying triceps pullover(15)
  4. jumping jack (15)
  5. lateral push-up (15)
  6. jump rope (80s)
  7. lateral bench hop-overs (15)
  8. jumping jack lunge (15)
  9. jump rope (80s)
  10. dumbbell kickback (15)
  11. plank (3 times, 90s each)
  12. side plank (3 times, 60s each side)

[credit goes to celebrity trainer t.r. goodman for designing this killer circuit program from men's fitness!]

weekly nutrition challenge: write. everything. down.
if you’re already doing this then odds are you’re seeing results.  but if you’re not, you might give it a whirl.  check this out: in a study by kaiser permanente, nearly 1700 participants were asked to eat healthy and exercise.  nearly 2/3 of participants lost 9 lbs over the 6-month period, however those who logged their diet and exercise lost an average of 20 lbs – more than double the amount of the non-journalers.  not too surprising then why fitbook works!  but this isn’t about pushing fitbook at all – it’s about you being successful.  heck use a blank notebook for all i care – but please try this.  now, we at fitlosophy are not big proponants of counting calories because frankly it’s exhausting.  but the truth is, losing weight comes down to calories in, calories out.  so when it’s crunch time and i’m wanting to be super diligent with my nutrition, i’ll track my calories in the little notes section.  however, my personal rule is that i won’t do it longer than 1 week – otherwise i get all obsessive.  and that’s no bueno.  but what it does do is help me revisit portion sizes, keep my servings in check, and be mindful of how many calories my body needs and how that corresponds to my hunger levels.  so try this!  again – get a fitbook, a blank notebook, or a spreadsheet (this is how i started before i created fitbook!)…and try this for the next 2 weeks for me for the rest of our 12-week program.  some people tell me they don’t have time – yet they have all the time in the world to complain about being overweight.  lose the excuses.  if you want it that bad, pick up a pen and try it…and then after you’ve tried it, then i might listen if you want to bash it.  (sorry for the lecture – said with love of course)

take this weekend to revisit those 12-week goals that you set just 10 weeks ago – dig deep and figure out what is going to motivate you through these last 2 weeks.  i’m always here for support or to answer any questions you might have.  and if you don’t need that, well then i’m at least here for a few laughs: check out my latest post on a recent gym sighting!

live life fit…
angela

08
Jun
10

now i’ve seen everything: gym edition

i don’t even know where to start.  let me preface this by saying, when you’ve logged as many hours at the gym as i have, i’ve seen just about everything.  and i mean everything: 

  • the now all-too-common cell phoners that obviously are so important that they must take every call and chat (loudly) while occupying the bench i’m waiting for or peddaling along at 2 RPMs on the recumbant bike (really?).
  • the ladies in the gym that apparently become not only more comfortable with their body the older and/or more volumptuous they are, but feel the need to share their beautiful bosoms (and more) with the rest of us in the locker room.  rumor has it that this also holds true in the men’s locker room.  one word: towel!
  • those poor souls that do not know they wreak of B.O. so badly that there is like a 10 foot radius that you must avoid so as not to encroach on the subject’s wretched stench in fear that someone might think it’s you.
  • the beefcakes that leave the five 45 lb plates on both sides of the leg press and smith machine when they’re done cranking out their 3 reps.  because i enjoy getting my workout in by re-racking your plates – really, i do!
  • the organization-challenged peeps that cannot seem to comprehend the out-of-this-world concept that when you remove the 15lb weights from the rack, (gasp!) they actually (get this….) go back in the spot with a little 1 and a 5 so nicely labeled on the rack.
  • the super-soakers that inhabit the stepmill for an hour without a towel, not only leaving the machine soaked and a pool-o-sweat puddled up down below, but you must avoid the machines on either side of them in fear of being flung with droplets of their perspiration.

i could go on – i really could. (want more? check out the hilariously funny gym etiquette post from fitness & spice.) but i digress so as to share with you my recent gym sighting this weekend.  all i can tell you is that all that went through my head when i saw this was a quick flash back to that episode of friends (yes i’m obsessed) where phoebe is inhabited by the soul of an old jewish woman who, at the lesbian wedding, exclaims loudly “now i’ve seen everything!”.

so i’m happily doing my circuits and i see this guy lurking about and he’s in a golf-like polo shirt and khaki shorts with a leather belt.  a bit fancy for the gym but i’ve seen this before.  then he has on leather loafers and these white socks of course pulled half-way up his hairy white calves.  he’s watching me do circuits and you know the poor guy doesn’t probably know what to do – but again, i just applaud him for being there!  then i notice he’s holding a starbucks (which i’m equally as obsessed with).  he’s sippin’ it, sauntering about.  then, he sidles up to the dumbbell rack and picks up a 10-lb weight with his right hand, with the starbucks still firmly gripped in his left hand and while sipping his coffee he proceeds to lift his right hand overhead and do tricep extensions.  yes.  sipping coffee all the while working his right tricep overhead.  i think my jaw dropped to the floor. oh but it gets better.  so he apparently exhausted the right arm and in order to equally fatigue the left arm he takes his coffee and sits it in the dumbbell rack while he moves the weight to his left hand and then proceeds to (yes) pick up the coffee with his now free hand.  repeat dumbbell tricep extention overhead with a superset of starbucks.  heaven forbid he set down his beloved cup o’ joe for a few mere seconds to knock out a set!  this man then proceeded with this little routine for dumbbell curls, and yes, bent over dumbbell rows too. 

now – anybody that knows me knows that i love my starbucks.  probably unusually so.   but after seeing that display of love for the ‘bucks, i must say that i might have to relinquish my self-given title of “starbucks obsessed”.  that takes it to a whole new level.  so now i can confidently say that “now, i’ve seen everything (at the gym).”

05
Jun
10

summer bod week #10: holy circuits batman!

we’re on the home stretch here people!  and with 3 (yes, THREE) weeks until we’re in the full swing of summer, i would recommend channeling that anxious energy into getting killer workouts rather than stressing about those looming thoughts of baring all.  truth is: confidence is what’s beautiful and nothing builds confidence like pushing your body to extremes.  enter: more killer circiut workouts this week!  why circuits you might ask?  well – the whole purpose of these last 4 weeks is to lean out and we spent the first part of the program developing endurance, building strength, and now we want to lean out and burn fat.  circuits are perfect for that.  in fact, circuit training burns up to 30% more calories than just cardio or strength training alone.  by combining strength training with little bursts of intense cardio, we tap into those fat stores and incinerate those lil’ suckers.  so bear with me…you thought last week was tough?  buck up buddy-o because it’s only gonna get harder.  what i love about this workout program?  you can do like i did yesterday and workout in your garage or even backyard!  all you need is a jump rope and a resistance band ($20 tops for both).  you can modify every workout to be a completely gym-free workout which means there are NO excuses for skipping workouts.  oh trust me, i have plenty of them, but like the fitbook says in week #10: “lose the excuses – they won’t get you any closer to your goals.”  short on time? plan ahead.  go to target this weekend, get a jump rope and resistance band, and any day you’re feeling crunched for time, wake up and get your circuit workout in or if it’s a cardio only day, lace up your tennies and hit the road!   ha - try and give me an excuse NOW! 

the 2nd and very vital part of snapping your body into shape is your nutrition. and the tricky thing about that is often times the nutrition part is the hardest!  yes we all know pretty much how to eat right and what we should/shouldn’t eat, but when emotions, stress, cravings, and just plain ‘ol life come into play it’s not so easy.  it’s actually a little bit of a vicious cycle because unless you learn to really connect your mind and body, often time stress triggers eating, which then triggers guilt, which leads to more eating!  agh – STOP!  that’s why i recently picked up a copy of the new bestseller that oprah blessed called “women, food and god” (roth), which is all about really getting to the root of why we eat the way we do and how our mind, body and spiritual self are all connected.  DEEP!  stay tuned as i plan to write a lil’ ol book review on it soon.  anyway – point being that we need to stay focused on our goals.  my thinking is that how beautiful i feel is a direct correlation to how i’m taking care of myself.  eating healthy and making good choices coupled with my kicking my booty in the gym are a killer combo – meaning i can strut my stuff with my head held high, regardless of a number on the scale or a silly size on my jean tag.  [ok = i'm hopping off my soap box now]

now that you’re pumped – grab your fitbook and jot down  your workouts this weekend, prep that food, and gear up for a stellar week!

weekly fitness challenge: LONGER circuits + even MORE cardio
same split schedule as last week (3 days circuits + 3 days cardio) but 1 ) the exercises get even tougher, 2) you go even longer and 3) we’re changing up the cardio a bit!   again – you should be doubled over at the end of the circuit workout.  so plug in your little ipod, crank up the music, and go go go!  move fast between sets – don’t chat – jog to + fro between machines and only grab a quick drink in between circuits…but quickly! 

monday: circuit #7
tuesday: cardio intervals (35-45m)
wednesday: circuit #8
thursday: steady-state cardio (50-60m)
friday: circuit #9
saturday: cardio intervals (35-45m)
sunday: active rest day (beach volleyball, swim, bike, hike, walk, dance…play!!)

circuit notes: perform exercises #1-10 as a circuit for the 45 minutes, repeating as necessary for the entire time. then do ab exercises #11-12 and cool-down. so for example, you should be able to get through the circuit 4 times in 45m…then do abs for a total workout of about 55m.  lift moderate weight – you’ve gotta be able to push through for 40m and it’s tough!

circuit #7:

  1. clean & press squat thrust (15)
  2. jumping jack (15)
  3. lateral push-up (15) [seriously - i need to get some videos on youtube...couldn't find these!  start in push-up position then walk your hands to the right and do a push-up, then walk hand back to the left and do a push-up, so go side-to-side working each side of your chest]
  4. jump rope (80s)
  5. jumping jack lunge (15)
  6. bentover dumbbell raise (15)
  7. clean & press squat thrust (15)
  8. dumbbell tricep kickback (15)
  9. jumping jack (15)
  10. lateral bench hop-overs (15) jump back & forth quickly!
  11. crunches on ab ball (3 sets of 25)
  12. side crunches on ab ball (3 sets of 25)

circuit #8:

  1. jump rope (80s)
  2. dumbbell bench press (10)
  3. dumbbell deadlift (10)
  4. squat (10)
  5. barbell curl (10)
  6. jump rope (80s)
  7. lying triceps extension (10)
  8. dumbbell side raise (10)
  9. single leg lunge on bench (10/leg)
  10. dumbbell deadlift (10)
  11. plank (3 times, 60s each)
  12. side plank (3 times, 60s each side)

circuit #9:

  1. jump rope (80s)
  2. squat (15)
  3. lying triceps pullover(15)
  4. jumping jack (15)
  5. lateral push-up (15)
  6. jump rope (80s)
  7. lateral bench hop-overs (15) 
  8. jumping jack lunge (15)
  9. jump rope (80s)
  10. dumbbell kickback (15)
  11. crunches on ab ball (3 sets of 20)
  12. side crunches on ab ball (3 sets of 20)

[again - kudos to celebrity trainer t.r. goodman for designing this killer circuit program i found a long time ago in men's fitness!]

weekly nutrition challenge: plan it out + jot it down
rarely do i plan meals out in advance, meal by meal, but when it’s crunch time and i want to just be able to follow an eating plan without thinking or letting emotions or stress dictate  my nutrition, i will bite the bullet and plan it out.  painful as it may be, try it for one week.  sit down and make a grocery list of all your clean eats for the week and plan out your meals.  it’s actually fairly easy because you can always make extra when you cook at night so lunches and dinners can often be leftovers.  the key here is plan every morsel…breakfast, lunch, dinner, snacks and treats.  then follow it to a tee. do it for one week and see how you feel.  were you hungry?  do you often snack if you’re not hungry?  what are your trigger foods that you should avoid?  really take time this week to connect with what foods work for you and those that don’t.  i’m all about enjoying all things in moderation, but if i know that i cannot cohabitate with a pint of ice cream in my fridge without it haunting me day and night, why torture myself?  i treat myself once a week to a single-serving size of golden spoon, and then go about my week without sabbotaging myself!  set yourself for success and aim to eat clean about 90% of the time.  what do i mean by clean? check out last weekstay tuned next week for my inside scoop on the best pre- and post-workout meals to fuel those workouts and feed your muscles.

alrighty peeps – i’m off to enjoy a sunny weekend!  rest up and get some shut-eye this weekend so you’re fully recovered and ready to hit it hard next week.  just think: those visions of bikinis and speedos that are dancing (or lurking) in your head are only a mere 3 weeks away.  and if you want to know my NUMBER ONE tip for having a killer bod in a bikini: exude happiness.  that alone has more impact on how you look and feel than anything in the world. 

with that…i’m off to sport my bikini and hit the pool for some laps!
live life fit…
angela

p.s.  questions or comments – talk to me people, i’m getting lonely!




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