2013 Resolutions!

Rev up my workouts-no 2 workouts should ever be the same!

Eat cleaner and even healthier!

Set weekly goals.

Organize my junk pile daily-don't worry I will never get rid of you....

Learn something new every day to then teach others!

Uplift others with positive compliments as much as possible!

Try new things-leave my comfort zone-that is where things happen!

Inspire others to be fit!

Own each day-no dwelling in the past or worrying about the future!

Notice the good in every situation!

Stick to my plans and goals!

 

When planning your goals or resolutions-be specific and think big!

Whatever you put your mind to you can do!!!

xoxoxo-A

Kettlebell and dumbbell workout-my favorite!!!

I do this routine a lot with my clients and I do it myself! Very effective and really targets your entire body!!!

3 sets of 15 Kettlebell squat swings-either rows, straight ahead or side to side

2 sets of "Lawnmowers" kettlebell lunges on each side

Plank side pushups-3 sets of 10 to 12

3 sets of 15 on each leg- kickbacks

Shoulder circuit-front, flys, rows and shrugs-3 sets of 12 of each

3 sets of 20 "mountain climbers"

Triceps circuit-extensions, kickbacks and dips on chair or bench-3 sets of 12 of each

Bicep circuit-curls, hammers, overhead curls-3 sets of 12 on each

***All circuits are done with dumbbells all 3 or 4 moves are 12 reps in a row of each then you rest. Use lighter weights because you are doing so many reps at once. Rest for 1 to 2 min between each set-no rest between each move.

Do it then let me know how great you feel!!!!!!!!!!!!!!!!!

xoxoxo-A

We will Win today!

 

What will you win today? What will you imagine and then actually go and do? So many things are under our control if we will just do them! What does it take to win, to have what you want??? It takes work , action, determination, belief, passion and mind control! Think about it on the smallest scale....then turn it around to the biggest of your dreams, the biggest goals your mind can think up, the picture of your body in your head. Think and visualize in great detail what you want to look like, feel like, do, achieve,habits you want to kick, habits you want to form, all of it. It is ALL possible!

 



Use your mind to take over your body and I promise you will achieve what you want. It is all in your mind-winning and doing are all in your mind. Once you can overcome your own mind you will overcome your body. Try a little thing today and build on that. Today I will win by not having sugar in my coffee and not let my mind say just a little. Today I will run the entire time and not let my mind tell me to stop when it gets hard. Today I will take a walk. Today I will do something nice for someone else without expecting something in return. Today I will find happiness in making others happy. There are endless "daily wins" you can achieve and I assure you when they all add up, you use your mind and all of its power, you will win and it will become contagious and addicting. You will continue to win on a daily basis because you know what its like to lose and losing isn't what you want (unless you are losing fat-that is great!)

Your attitude runs your life-if you say you can't then you won't. If you say you can then you will. Expect more for yourself and the best part is you are the only one that can make a change so YOU will only have yourself to thank! Having a sense of pride is crucial to wanting to continue to win. Will your name be up in lights on the big screen for winning today? No, probably not but inside where it counts most to yourself is where you will feel like a superstar! Once you start winning you will know that you deserve to win and winning will become what you do.....Once you win you will want to repeat what made you win the first time. You will change those habits into winning ones with ease after you experience the feeling of winning. It will come natural.

Daily wins=Big life changing wins! 

Go you!

xoxoxo-A

 

No Excuses.

What are you waiting for?  Why not make your health your #1 priority right now? What  could possibly be more important than living a well-balanced, active,  fit, highly productive, healthy, long and lovely life?

What are you afraid of? Why haven't you started yet? Take time to actually think about what is holding you back. You need to deal with what that is, face it and NEVER look back. There is no such thing as tomorrow. You have now and you have the past...when will you start? Let's start now!!! Right now! Start to make changes, small ones, and stop bad habits one at a time. Big changes come when tons of little changes add up!!!! Break it down one day at a time, one meal at a time, one workout at a time.

You are worth it-despite what ANYONE has ever told you or how they made you feel. You don't have to be a skinny twig and you don't have to weigh a particular number BUT I believe you should be doing everything in your power-which is pretty much everything-to live a long and healthy life for yourself and for those that love you.  All you have to do before you run one mile on a treadmill or pick up one weight is commit to yourself that you are going to change your body inside and out. Say to yourself everyday that you will not stop until you reach your goal. Once you reach your goal you will set new goals and you will constantly strive to make sure you will be around for many years and be the best version of you that you can be!

You may be "happy" at your current weight or with what you are eating and drinking BUT I know for sure that your body isn't happy and it isn't functioning as well as it could be. It needs to function at its peak potential and it needs good clean nourishment every single day to do so.

You have to start somewhere, at some point,  sometime. Now is that time! Now, Now and Now.....you are not alone and you will have support if you ask for it. Share your goals with your friends and family. Everyone needs a support system to achieve their goals-no matter what they are. We need one another, show love and offer help whenever you can. Happy people=A Happy world.

NO EXCUSE is good enough.....NO EXCUSE at all.....



xoxoxo-A

Simple 6: Example meal plan of what you could be eating to live a healthy lifestyle

Simple 6 Healthy Meal Plan example:



one: plain oatmeal w/ cinnamon, egg white omelette w veggies w/ plain wheat toast or Smoothie

two: 1 c Greek Plain Yogurt w/ fresh berries & 1/4 c granola

three: grilled chicken breast, small sweet potato or brown rice, green vegetable

four: handful of almonds or apple or pear

five: grilled steak or fish, big green salad, olive oil dressing

six: plain rice cake or celery with tsp. peanut butter

This is a simple meal plan example in case you are not eating at all, not eating enough times per day, only eating junk or have no idea what to eat or where to start to live a healthy lifestyle....

Now go.....eat.....be healthy! (And don't forget to exercise!!!)

xoxoxo-A

Mind over matter

Feeling super inspired after a great reminder (at least what I took from it) in church today that God gave us our physical bodies to honor, respect them, treat them right, celebrate them, discipline them, train them and love them. I am reminded that as an official personal trainer now my biggest obstacle will be gaining the committment from my clients to make the change, to accept the resistance of what they want now for a greater, bigger future reward. I cannot make them want deep down to change their eating habits or to want to exercise. They will have to decide that for themselves and once they do-watch out because there will be no stopping them from that point forward! It is all connected, the value of knowing that you are loved by God unconditionally, but that to worship and honor him you will know and you will choose to value your life, your health, your well-being. You will want what he wants for you, what he intended all along for you. Eating right, exercising and resting gets you 3 steps closer to what was always intended for you. Our health effects everything that we do, our behavior, our attitudes and how we co-exist with one another. The biggest step is to first come to this realization and the rest-no pun intended-will be cake! Speaking of cake, I had some last night at a party, and I did not feel one bit of regret. Why not? Because like I have said before you should always allow yourself to celebrate, to "cheat", to enjoy what you like in moderation. Daily you are resisting and disciplining yourself and that is why it is so much better when you get to have your cake and eat it too! For me, my cake is the daily discipline and resistance that I show which allows me to feel how I feel and do what I do. I hope you can relate to this because it is the key to making the change, to building your self-esteem, your muscles and your love for this precious life God has given you.

Now go...resist, train and then celebrate!

xoxoxo-A

Some tips & tricks to getting your fit on

 

 

 

 

 

 

 

 

I know, I know....you "don't like water"....you "don't like salad, you don't like veggies, you can't run, you don't have time, it cost too much to eat healthy"....if I had a dollar for every time I heard something like this, I would be rich or at least be able to buy a real Louis Vuitton bag!!!

Tip #1: Stop with the excuses! They will get you nowhere fast!

Tip #2: Yes you can! You really can! I promise! Don't say I can't and do not say I Don't....only speak the words I can and I do and my favorite I did.

Tip#3: Drink water all day, everyday by adding fruit to it. I do this almost daily by filling up my DD Iced coffee cup that I usually get in the morning with water and fruit, whatever I have on hand.  I drink at least 3 of these 32 oz size cups on top of the iced coffee that I already had out of the same cup that morning. Drinking water is like a daily cleanse for yourself....it gives you clearer skin, it flushes all of the bad out of your system and your body literally needs it to survive! I do not drink enough water throughout the day without this cup, not joking, it's like my security blanket.

Tip #4: Get a fitness buddy-they will help encourage you and keep you motivated while having fun with a friend!

Tip#5: Buy the same things over and over at the store. Pick your daily foods that are healthy and stick with them. This is what you eat now....there is no thinking, "hmmm what am I going to eat?". You already know and you know its good for you. They will become your staples and then spice them up from time to time with different fruits, veggies, spices and herbs. For me this is usually chicken, ground turkey,  sweet potatoes or yams, rice cakes, peanut butter, almonds, Greek yogurt, granola, oatmeal, brown rice, milk, cheese, lettuce, fruits and veggies. I save so much time at the store and at home!

Tip #6: Be "that guy" when ordering at a restaurant. Feel free to ask for things the way you want them and should be eating them-steamed, grilled, no sauce, no cheese, etc. They might find you annoying but smile big and thank them so much...its worth getting a strange look or a roll of the eyes over putting empty junk in your body just because that is the way it is listed on the menu.

I hope these help you! I know they help me!

xoxoxo-A

Staying Focused daily~because tomorrow may never even come~

Stay Focused! Rule #1 when trying to achieve results. Write stuff down. Keeping track and setting daily goals is the best way to go.Rome was not built in a day. I use a BodyMinder to keep track of what I am doing to my body and what I am feeding it. Its like a "To Do List" for your body. The most important part of you. The part that allows you to go and do and enjoy life.  I know it can seem overwhelming to keep track of all you have to do in a day and now I want you to write down your workouts and what you ate? Seriously? YES, seriously!!! It will help keep you accountable and get results. It gives you an outline for each day, including columns for how much water you drank to how intense your workout was and a meter to grade your goals met for the day.Of course it also helps you keep track of cardio, strength training and calories. I don't want you to worry about where you are going to be in 2 weeks or in a month or 2. Where are you today? Where will you be tomorrow? What steps are you taking today to achieve the results you want? I have used this and then stopped and I assure you that it is better to use than not.  You can look at it and be proud of how awesome you are. It's right there on paper as proof!

 

DFTBA!