As most of you know that have been following my blog regularly, I am currently in the midst of a weight loss challenge with some of the Fit Chics that I train.
Last week we talked about really talking these last two weeks of the challenge and giving it their all! No cheating, no excuses, just laser focus and discipline! This way when they approach the final day they can be 100% confident that they were “In it to win it”!
As you leave a challenge, and you no longer have weekly meetings to keep you accountable, mini challenges within the challenge, and relying on the help from your peers to stay in the game what are your plans to stay on track?
“My Achilles heel! I only started really focusing on my nutrition a few years ago. I started experiencing low energy and was feeling bloated. Then it hit me: ‘Kobe you’re not 25 anymore’ (I once had pepperoni pizza before scoring 81 points). It was time to adjust, so the struggle began. Lots of veggies, fruits, fish and lean meats.”
Two weeks ago I talked about 12 ways to start your day, so no better time to talk about how to end it too!
I am currently doing a weight-loss challenge with a group of women I train.. and each week we are focusing on a specific topic. This past week I put a “BIG” emphasises on the importance of ending your day.
I talk about the importance sleep and the wind down to get to sleep plays on our overall health and wellness and it is a key ingredient to weight loss.
The challenge for the women was to shut off all electronics or any technology at least 1/2 hour before going to sleep. The women could wind down with some stretching, journaling, or reading (something that would not stimulate the brain too much). With this they would also have to completely black out the room. That means no lights on phone, no light from dvr’s or cable devises, and blacked out rooms.
It was so great to hear from the women how great they felt overall after completing this challenge. They had more energy, slept through the night, and really looked forward to the relaxing period they had planned before they hit the hay….
I just took a trip to Arizona and as I was packing I realized that I always bring my go to items (the don’t leave home without them items). This way I know that I am able to go to my luggage and grab what I need for whatever situation I am in.
With the following items I am able to get a great workout, mobilization and stretching, and motivation.
Now you can bring your total gym to wherever you vacation takes you.
#1 Jump Rope – There is so much you can do with a jump rope. It is a great apparatus to use for cardio, and to work your muscles to their full potential. Here are 23 great exercises to do with your jump rope: http://www.youtube.com/watch?v=ZX-NdILjBWY.
#2 IPOD: This is the key to all my workouts. I love putting on my playlist and moving to the beat. It keeps your workouts fun and exciting. It also is a great way to keep your mind off of the pain!
#3 Resistance Bands – These are great for stretching before and after your workout and you can incorporate them in your workout as well. Here are some links to watch so that you can get the most out of these bands. http://fitbie.msn.com/slideshow/6-new-ways-use-resistance-bands.
Now you have all the tools that you need to keep you on track and make the most of each trip you take!!!
So fit ones what are some of your favorite workouts on the road?
For most of us, we are so focused on what everyone around us is doing i.e. people concerned about looking like others in the gym, people having better jobs than you, smarter, better looking, healthier etc….
But what about comparing ourselves to us???
When I first joined CrossFit I was so concerned about what everyone else was doing that it took a big shoulder injury to realize it didn’t matter. What mattered (and this was much more powerful) was hitting the goals I created for myself. If you look at life, there are people who become millionaires at 26, and then there are people who never do…
Does that mean because I am 31 I am never going to be rich? The more we focus on others, the more we loose focus of ourselves. The more we conquer our goals and stop worrying about everyone else the more successful we will become!
Here is a great read from Julie Bauer author of PaleoOMG.com and avid Crossfitter explaining her take on comparing yourself to others…. READ HERE
It seems everywhere around us we are always seeing do “this” next thing to “lose” weight.
Every magazine you open says do these exercises, eat this food, and lose the weight. There is so much information it begins to become overwhelming.
How about eating to “fuel” your body with the right nutrients and eating foods that will feed your muscle and in return burn more fat or the best yet; eating to feel great on the inside and out.
Here are 5 Great foods that you should be eating everyday to get you on your way to the best you have in years and looking the best you have ever before!
#1 Fish Oil – Fish Oil has so many wonderful benefits, but in regards to feeding muscle it increases blood flow to the muscles, reducing muscle protein breakdown, and
decreasing inflammation for faster recovery. It also helps really control high spikes in insulin levels which is great for diabetes prevention. The most effective fish oil I have found is by a company called SFH.
#2 Magnesium – Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Foods high in magnesium include: unsweetened cocoa powder, nuts (brazil, almonds, cashews), and flax-seed or dried herbs.
#3 Vitamin B – A lack of vitamin B-12 in your diet can lead to anemia, fatigue, mania, and depression, while a long-term deficiency can cause permanent damage to the brain and central nervous system. So you can imagine how this is vital to your muscles. Foods like clams/mussels, liver, fish eggs, grass-fed beef, lamb etc.. are great sources of protein and vitamin B-12 (so its like a 2 for 1).
#4 Vitamin D – Vitamin D is an essential vitamin for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to an array of issues like a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia, a condition of weakened muscles and bones. In order to prevent that from happening here are some great foods to include: eggs, mushrooms, caviar, and salmon.
#5 Grass-Fed Whey Protein – This is a great “whey” to feed those muscles. It helps elevate cortisol levels, and fuel your muscles. Whey also contains a product called glutathione which enables the body to produce a healthier immune system. Whey Protein is also a very easy way to get nutrients down after exercise.
These are the key ingredients to really fuel those hungry muscles. Now you have the tools and information what foods are you going to start incorporating to keep you feeling lean and strong?
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Here is a really good article that I came across on CPMFITNESS’s Blog.
My husband and I recently got rid of direct t.v. and just have apple t.v. now and it has been the best decision we have made. We no longer waste time watching garbage and actually watch things that are going to activate our brains and make us think!
We are spending more and more time watching mindless television that we as a nation are actually dumbing ourselves down!
We need to get back to basics and begin reading, going outside, having actual conversations with people etc…..
Mindset is one of the key ingredients to your success or your demise!
Wikipedia’s definition of mindset is:
A mindset is a set of assumptions, methods, or notations held by one or more people or groups of people who is so established that it creates a powerful incentive within these people or groups to continue to adopt or accept prior behaviors, choices, or tools.
In my many years of training I have seen people accomplish tasks that they never believed they could and I have seen people never reach their full potential all do to the way they chose to view their goals.
Your mind is a very powerful tool in making us the most successful person we can possibly become in all aspects of life. When we have a positive mindset and view about ourselves, our situation, and our journey ahead the world looks brighter and our vision for what we want is clear.
When we allow the I cant’s, I wont’s, I’m too fat, too skinny etc…. then we get that in return. We feel we are not good enough, we don’t have enough and the world begins to look less appealing.
They say the average human being remembers something 9 times longer than something positive and why? Because most people would rather on focus what they don’t have compared to what they do have.
As I had written in a previous post I made a 90 day challenge with myself to not complain and although I have not been perfect I have gained a whole new outlook on all the wonderful gifts I have in my life to be thankful about and forgot about all the little things I used to complain about that really were not that big of deal.
For example my husband used to always ask me how my day was going, and immediately I would answer “fine” or “could be better” and why?
My day was going great, and everything in my life couldn’t be better. I work with amazing individuals each and everyday! I wake up to the love of my life! I have a cozy place to sleep every night, I have a fantastic family etc… so why was I just fine?
Because I had not made the “Powerful” positive verbage a routine to my vocabulary, I had let the negative become priority!
Here is a great list of words the first to live by and use often and the second to eliminate completely from our vocabulary:
Examples of Powerful Language include:
I choose to, or not to….
Our life is up to us. Our path is determined by what we are willing to create and how much we are willing to put ourselves out there, and that begins with what we say. Ultimately we are solely responsible for what happens to us. It’s easy to get into a slippery slope of victim language such as:
I have to…
I had no choice…
If only you, they….
You make me feel….
They, you, made me…
It’s too late, far, expensive…
I’m too old, young, uneducated, out of shape…
Today I challenge you Fit Ones to keep a diary and become aware and write down the words from each list when you use them in a typical day and see what side of the fence you are on.
Are you living each day being thankful, positive, glass half-full mentality?
Or are you a negator, Debbie downer type?
If you are on a slippery slope make a change! Begin each day with a positive mindset and attitude. You can truly see the good in every situation and make the best of it if YOU choose too. Yes life will not always be filled with rainbows, but it is how we choose to deal with the hard situations that will make our mindset strong or weak!
Take the next 90 days and make a change from the dark side to the light. I guarantee your workouts will get better, your work will become much more enjoyable, your goals and what you want out of life will become clear!
Fit Ones what are some of the ways you are going to become more positive in this 2013 year?
Post in the comments below…
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