Category Archives: Motivation

Show Your STRONG in 2015, 7 Tips To Get Your Resolution Going

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I love this photo from Strong Fitness Magazine.

2015 is just around the corner and you know what that means. We all begin to think about those New Year’s resolutions. Well this post is going to focus on the oh so very popular resolution of “I will get into shape this year” or “I will lose weight this year” or I will commit to get healthier this year” etc. etc… So, I am not going to beat around the bush with a lot of nonsense clutter on this post so I am going to get right down to my top tips to get your resolution in gear before the new year rolls in.

1. You have to really want it. What I mean is, if you want to change something about yourself you have to change what you are doing. You have to commit. You have to be serious about this, it is your life and your health you are dealing with.

2. Set a specific goal. I don’t mean just saying “I need to lose weight”, you have to set a realistic goal, set a beginning date to start and an ending date so you have a sense of a deadline.

3. Make your plan of how you will reach this goal. Be specific and write it down. If you have no idea what the heck to do, then educate yourself. Research, see what others are dong. There is an enormous amount of information out there but you have to be proactive. If you need help, enlist a friend or hire a trainer.

4. Tracking workouts and logging your daily food intake will keep you accountable and motivated. People who log see more progress than people who guess.

5. Consistency is key. Consistency is key. Consistency is key. Hello, Rome was not built in a day.

6. Patience and commitment is must.

7. Understand there is no quick “fix” or “pill” that will do it for you. You have to earn it and it will involve some sweat, sacrifice, sore muscles, a change in lifestyle, maybe some tears, hopefully no blood (haha)  and hopefully there will be some fun.

Stay focused on these tips and you will succeed and the reward will be priceless. Get on it now! Be your Best Self in 2015!

Happy 2015!

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Effort And Success

“Success always demands a greater effort.” – Winston Churchill

I said in my last post that my next post was going to be about high intensity interval training (hiit) and steady state cardio but I changed my mind today. I will get to it but today I want to share and update everyone about my friend Karen ( I wrote about her weight loss journey a few posts back) and her progress. If you did not see the link to her blog a few posts back, I will share again here. Karen is on a great journey. In January she began an intense program to lose weight and change her lifestyle. She has been coming to my classes regularly plus putting extra time in the gym. The program she is on is like a college course. It requires discipline, accountability, tests, reading, learning, and prioritizing to complete. Karen is on a great journey to become her best self. It is not just about exercising and dieting. It takes a great effort.

Anyway, one requirement for this course is that she has to weigh in at different points and she has to be weighed by someone else and have it documented. I am that person for her 🙂  Today was her final weigh in for this portion of her course.I am smiling right now because it is so awesome and inspiring to see someone really go after what is important to them. To give it 110%. This is Karen. I am still smiling because she was the last person I was talking to when I left the gym last night and she was the first person I saw at the gym this morning. We laughed as I was weighing her because I told her she was here as much as I am now and that she should work here. I love her dedication and her determination. We talked a little after I weighed her about where she is in her  journey and how she gets through some of  the temptations. She has found ways that work for her to keep going and to keep moving forward. She will not stop.

After she left, I checked facebook to see what was going on in facebook world and I saw a link to her latest blog post  titled “Last Official Weigh In”.  Karen is on an amazing  journey and all along the way she is inspiring others including me to be my best self. She is a strong and beautiful person and I admire her strength, dedication, and effort she puts in every single day. Yes, there may be setbacks, struggles and obstacles here or there but  the effort and courage to continue is what counts and Karen has this. She will be successful. Check out her latest post.

http://www.mypointsintime.blogspot.com/2014/06/last-official-weigh-in.html

Keep moving forward 🙂

Increasing Metabolism and Strength

So in my previous post I started the 21 day program from Ashley Conrad. I did it but not exactly all 21 days. It is a great workout and one that I will go back to when I need a full body intense workout. Now, I have started another workout program. It is by Erin Stern and it is called the Elite Body Workout. She is a figure competitor, Ms. Olympia and a track and field athlete. I was inspired by her workout because I love her style and the way she trains. I love to run so I have to include it in my workouts and her training method always includes HIIT (high intensity interval training) which works great with my runs too. I am feeling so much stronger! IMG_20140527_090738 I began the workout 2 weeks ago and I can see a difference already. I am following a clean eating plan similar to hers also. The workout is for 4 weeks but I am stretching it 6 weeks. I have been progressing with the weights and getting stronger. I find that when I follow a complete plan I stay motivated and really enjoy it more. The only thing I changed was adding another leg day. I know my body and it responds better to 2 leg days per week, of course with plenty of recovery between. Legs are shaping up! IMG_20140528_133706   I am doing this program because I reset my goals. My new goals are to increase my strength, power, muscle, and speed. I took before photos in a swim suit so I can really see my progress by the end of the 6 weeks. My nutrition consists of lean protein, vegetables, fruit, brown rice, quinoa,  sweet potatoes, oatmeal, almond milk, protein shakes, and nuts. I avoid processed food. No bread, cheese, milk, sugar, butter, sauces, junk etc… It is going pretty smooth because I eat clean most of the time. I love lifting weights and learning more about different styles of lifting. I believe if you really want to change the shape of your body, increase strength, and increase metabolism you must lift weight and I mean weight, not the dinky vinyl covered weights. It is time to pump some iron. There are great workouts and articles about lifting, nutrition, and supplementation over at http://www.bodybuilding.com and below is a clip of the Erin Stern’s training philosophy.  Check it out. My actual workout split is: Monday-rest Tuesday – Plyometrics and Legs Wednesday – High Intensity Cardio Thursday – Chest and Shoulders/Sprints Friday- Back/Sprints Saturday- Plyometrics and Legs Sunday – Shoulders and Arms/Sprints I vary my cardio and sprints. It will sometimes be running, spinning bike, stepmill, or the elliptical. I always keep it high intensity. I will have more on HIIT and steady state cardio in my next post. Have a great day everyone! Go pump some iron! 🙂

Workout at BodyBuilding.com

Hi, just a quick update on the new goals and workout happening at nthefitzone. Since I finished up my half marathons recently, I am shifting my focus to shorter more intense runs plus hitting the weight room more. Confession: since I finished my half in Utah, my nutrition has been terrible. I decided I would just eat whatever and I quickly began to feel awful, no energy and laziness kicked in. That has changed. I am very goal oriented. I now have a new focus. I want to get faster, stronger, and add  muscle. So I went to bodybuilding.com to see what is going on over there and it is full of info, workouts, nutrition plans etc.. One plan I found was by a trainer to celebrities, Ashley Conrad. She totally makes sense to me with her training and nutrition philosophy. I totally agree with how she trains her clients and herself.

So I started one of her workouts and nutrition plans about a week ago and I can already see a difference. I am so motivated to progress forward with this. Even trainers need trainers. Check out this video about how she trains her clients and how she gets them the results they are looking for. This is exactly how I like to train. If you want results, you have to commit to the work. You have to find the time and stay consistent, dedicated and focused on what you are doing and why you are doing it.

I will keep posting about my progress with this program. Have any of you done any of the workouts at bodybuilding.com?

 

Goal Setting For Weight Loss

This photo makes me smile 🙂

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Not just because of the bright beautiful colors or the sign that says 50 pounds off, but of the beautiful person whose feet are inside those shoes. This woman is an inspiration, a student in my class and a friend. She is on a great journey to improved health, fitness, weight loss, and overall wellness. In my opinion, she totally gets it. She knows it takes hard work, dedication, and commitment. She is setting goals and she is doing the work it takes to get there. She is not making excuses, taking short cuts, finding quick fixes. She is eating healthy, making good choices, staying accountable, sweating her a** off (literally) and all while keeping a positive attitude and a beautiful smile! I truly admire her strength. It is people like this that “get it” and work for what they want that inspire me. Keep in mind it is hard, I know she struggles but she keeps it real and she writes about it. The shoes represent a goal accomplished. She bought these bright shoes a while ago because she loved the new brights everyone was wearing and said she will wear them when she was 50 pounds down from when her journey began, which was about 12 weeks ago. She walked in the gym yesterday with them on and with a glow and fire in her eyes. It made my day!! If you are looking for motivation, inspiration or someone like my friend who you can relate to, please check out her blog at http://www.mypointsintime.blogspot.com She is a great writer and human being. This is her latest post on goals.

http://mypointsintime.blogspot.com/2014/04/on-goals.html

Half Marathon Training

For those of you who run and race, have you ever had the day-to-day ups and downs during training? Well, that is what my training has been like during this half marathon prep. I know there are going to be bad training days but it seems like I have had a too many. One thing I have learned during these days is that these types of runs are what make me stronger. It is so frustrating having a bad run, but I learned this weekend that it motivated me more to go out there and try again.

This weekend’s training was supposed to be 8 miles on Saturday. It was a beautiful spring day, not a cloud in the sky, and this happened.

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I only got in 4 miles. I was sluggish and tired. I did not sleep well the night before so I knew ahead of time it was going to be tough. I finished this run with a little stretch and told myself I will not give up. I immediately planned on running the next day and wow what a difference a good sleep will make.

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Another beautiful day and my run was strong. I totally got my confidence back and feel like I am right on track. After this awesome run yesterday, I sat by the lake and enjoyed the peace and quiet.

Now on to the yum yums. I do the best I can to avoid processed foods especially when I am training for a race. Whole foods give me the energy and nutrition I need. After my run I was craving a green drink but I wanted something  besides just spinach as my base so off to Earth Fare I went. The kale was beautiful and on sale. I got a bunch of kale and then I thought about dinner and found these Natural Beauties 🙂

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I decided I wanted roasted sweet potatoes for dinner, so while thinking of what I wanted to go with my lovely potatoes, I made my kale drink and headed to the porch. There is nothing like a gorgeous Sunday afternoon sipping on a kale drink. Hale to the kale! 🙂

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I can say the weekend training was a success even with the bad run on Saturday because it only made me stronger! Dinner was baked chicken with roasted sweet potatoes and broccoli on the side.

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To prepare these beauties, I just gave them a good wash, chop, and tossed them lightly with EVOO, sea salt to taste, and sprinkled with fresh rosemary, then roasted at 375 degrees for about 45 minutes. Simple and delicious.

What’s on your dinner plate when training for a race?

 

Rockstars And Cardio

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An awesome and random thing happened Monday, March 17, 2013. I was working the front desk at my gym, and someone called around 1:00pm and asked if we offer a day pass. This is very common as people are in town on business and such and want to get a workout. I told him that we do and he inquired about the treadmills and the elliptical machines. So about 3:00pm I got another call from the same person saying they were on our street but could not see us. I then directed them to the gym and a taxi dropped them off. When they walked in it was business as usual, I took their money and got them to sign in. I asked if they were just passing through and they were. They said their bus driver needed to sleep and they wanted to run. I kept trying not to stare but something was familiar and I asked what they did. The said they were musicians. So business as usual I showed them through the gym to the treadmill. Well, my curiosity peaked and I knew something was familiar, so I checked the sign in sheet and saw the name Scott Stapp, which was very familiar so of course I went to Google and yes, Creed. Ummm yes, I was excited and oh did we need some excitement around there. Of course I had to go check them out to see what and how they liked to workout so I did a walk through to check cups and water. When I got to the stairwell to the cardio room, I heard serious moving going on up there. He is a runner and his band mate, Andy Waldeck, was getting after it on the elliptical. I left them alone and told no one in the building because I could sense they wanted privacy. From then, I did not budge because I could not let them leave without a photo. Andy came down first about an hour later and I asked it they had a good workout. He replied yes. I told him I knew who they were and asked if I could get a photo with them because no one would believe this happened. They were very nice, asked if I could call their driver back to pick them up and I did and they posed for this awesome photo. What is even better is that they had to wait about 10-15 minutes for their ride so I got to chat with them. I asked how they found and chose us and he said (this is awesome) that I actually was about the only one that answered the telephone and I was nice 🙂 Made my day! I asked where they were off to and they said they start their #ProofOfLifeTour on Wednesday in Dallas and then move across the U.S. and then to Canada. I offered them a protein drink (on me) while they waited and we talked smoothies and such. Just a regular day, haha. I invited them to stay for my PowerPilates class but they had to go. These are two very nice guys with a very different life than me, but when you actually just engage in small talk with someone, we are all so similar. I love that they are finding time to stay healthy. They thanked me and said if they are ever in town, they will definitely workout here. Star struck! 🙂 Oh, my friend that took the photo, froze but she got a kick out of it too.

So now this leads me to our next #FitIn5 Challenge, The Cardio Blast inspired by my new rockstar friends who love their cardio!!

Let’s Go!!

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It is not every day that awesome rockstars walk in and inspire you to want to crush some cardio!

Not all exercises are suitable for everyone. Consult your physician before beginning any new exercise or exercise program.

Effort Equal Results

There is a place that I manage to get to when I am working out, running or practicing yoga that takes me out of my “comfort” zone and I love it! No, it is not easy to get there, but once I am there I have this feeling of great accomplishment and success. What does it take to get there? Effort! This can relate to anything, not just exercise. I have always believed that “the results you get reflect the effort you put in” so if something is done halfway, sloppy or with a negative attitude making up excuses, that is what you will get back. I am not saying strive for perfection (no such thing). I am not saying compare yourself to the next person, what you are doing is not about them. I am saying to put your 100% effort in for that given moment and the results will be amazing.

Why am I saying this? Well, as an instructor and trainer in the fitness industry I can see when someone is focused and giving it their best. It is when I hear negative self talk, bad attitudes, sloppy form, and halfway effort that really annoys me. It is not easy, there is no quick fix, you have to put in the effort and time. Whatever it is you are striving for, set the goal, make your plan of action, and do what you have to do to make it happen. If you want things to change, you have to be willing to change. You have to move away from that comfort zone.

For example, one of my goals is to complete the Salt Lake City Half Marathon in April in 1 hour 50 minutes or below. So that requires following a training plan. Yes, there will be days I will hate it, but in order to make that goal happen, I will have to get out of my comfort zone and probably do my runs in cold and rainy weather, some grueling hill work and speed work too.

This photo is of me doing 40 yard dashes in the cold snow, not feeling comfy, but I felt great when I finished 🙂

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My point is, if you really want it, you will find a way to make it happen and it does require effort on your part. I believe there is so much potential inside each of us. Give your 100% everyday and let your potential shine!!!

Do you agree?

Let’s Move The World, 10,000 Steps For Health

English: Pedometer omron HJ-112 user review

English: Pedometer omron HJ-112 user review (Photo credit: Wikipedia)

Have you heard of the term “sitting disease” or “couch potato”? Well, these are terms that are used to describe the sedentary lifestyle. I live in a part of the country that ranks as one of the top 6 states that has one of the highest rates of physical inactivity. On top of topping the list with a high number of people with sedentary lifestyles, we also rank high for diagnosed diabetes and obesity. Sitting disease is killing people. Technologies such as the internet, email, cell phones, video games, delivery services, etc.. have contributed to this prolonged sitting. Humans are meant to move. Prolonged periods of inactivity will raise the risk of developing heart disease, diabetes, cancer and obesity. I want to change this. I want to take the fight against sitting disease and  I want to encourage and inspire people in my town, my state, other states, and other countries to get off the couch and get moving to better their health and wellness. This is where the 10,000 Steps For Health Challenge comes in. I have read about these types of challenges and it caught my attention to start one.

You may have heard that the Surgeon General’s recommendation is about 150 minutes (2 hours and 30 minutes) a week of moderate intensity physical activity, such as brisk walking. If you were asked how many steps you take in a day would you know? Approximately 2,000 steps equals a mile. If you follow the Surgeon General’s recommendation and say you do 2 miles of walking which is approximately 30 minutes depending on your pace you will already have 4000 steps. The challenge is to get the extra 6000 steps throughout the day by doing more movement each day. Below is just a guideline I found to give a rough idea of steps per day and activity level. If you are inactive to begin with, you would gradually work up to 10,000 by setting your goal about 500 – 1000 steps above your baseline every week or two.

Steps Per Day                 Activity Level

<5000                                         sedentary

5000-7499                               low active

7500-9999                               moderate active

10,000-12,500                       active

>12,500                                     highly active

Why take the steps challenge? First of all, walking and moving is free. No gym or special equipment (besides a pedometer) is needed. The step challenge is done all throughout the day. Let’s get back to the good old days when there was no internet, cell phones, email, video games etc…Let’s pretend it is 1975 and get up and move. This is how I will start. I am challenging myself, people at my work, family, friends and anyone who wants to make a difference with themselves or anyone who may want to inspire and encourage others to make a positive change for their health. I will officially begin the challenge Monday November 25, 2013. I will log my daily steps everyday up to January 1, 2014. I will post my progress on this blog, instagram, twitter, and facebook in hopes to get the movement out and inspire someone else.

1. Get the pedometer. Follow the instructions on how to measure my stride and how to wear my pedometer.

2. I will wear the pedometer this Thursday and Friday to count my steps for a normal day for me. I will take the average number of steps to use as my baseline. I will then set my daily goal.

3. I will wear my pedometer all day every day for the challenge. I will log my steps at the end of the day into my calendar.

4. I will set up the challenge at work so we can post our weekly steps, keep each other motivated, and engage in some healthy competition.

I have always preached that people who track their workouts, activity, progress in some form on a daily basis have more success at reaching their goals. Tracking your progress keeps you motivated and more accountable.  The pedometer is a simple and highly effective tool to keep on your “toes” 😀 This is a great way to improve your health, fitness, and possibly lose a few pounds if that is your goal.

Ways To Get More Steps In A Day

1. Walk the dog

2. Park far from the entrance to your grocery, gym, work etc..

3. Walk around while you talk on the phone

4. Do more household chores per day (winner!)

5. Yard work like raking, sweeping, etc..

6. Walking meetings at work

7. Email less, cell phone less, text less. Walk down the hall and tell your co-worker the message. Remember, 1975!

8. Move during commercials while watching your favorite show

9. Use the stairs all the time

10. Workout at home or gym

11. Jog or march in place

12. Walk every aisle at the grocery store before you begin to shop

13. Short walk after meals (great timing since Turkey Day and holidays are approaching) Winning!

14. Grab friends for a walk to catch up then go have tea time 🙂

Keep in mind if you are not active, build up to 10,000 steps per day. Start at your baseline and add 500 to 1000 steps per week until you reach your goal. If you are already highly active, set a new goal and go for it. I am so excited about this challenge. I really think being proactive about our own health is our own responsibility. Take action with me!

Let’s Move The World!

Consult your own physician before beginning any new exercise or workout program.

Lean Muscle, Fat Burning 21 Day Challenge Starts Today

securedownload-6I am so excited about this new training program I have started today. It is a 21 day challenge I found at http://www.bodybuilding.com by Ashley Conrad, a fitness expert and celebrity trainer. Her program is called The Clutch Cut 21 Day Challenge. She promotes cutting the crap and cutting the fat. 🙂 I like her already. This is just what I need to motivate myself, build lean muscle and burn fat. Her program is awesome because you train at a high intensity for 5 days with rest days as well. I like it because the lifting days are full body workouts which I know my body responds well to. I never have had good success with split training. She also includes HIIT cardio training which will work well with my 1/2 marathon training since my goal is to get faster. I started today with the cardio and core. I did a warm up of light running, stretching, then 10 circuits of interval training (scale 1-10 using treadmill, bike, elliptical or outside run) which included an easy run for 60 seconds (level 5) a faster run for 30 seconds (level 7) and a sprint for 60 seconds (level 10). I finished with a steady run for another mile then cooled down. It felt great. I cannot wait to do the lifting circuit tomorrow. I will give a quick update when done.

She also gives complete nutrition information which is very similar to the way I eat. I am also going to follow her nutrition plan as I train. Who wants to join the challenge with me? Let’s keep each other motivated for the next 21 days. I love it when a good plan comes together.

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