I don't believe is swearing on blog posts and other public things so I am saying "forget sugar" instead of the other F-word that may come to mind.
I felt oddly off yesterday and had less energy than usual. I was blaming it on the rainy season, or the workout I had Last Friday that was a little too much.
And then it dawned on me that I ate a cupcake, 2 cookies and a bag of m&m's and a kit kat over the weekend along with a few drinks. I am not blaming anyone or feeling guilty for this nor should you if you did something similar. but. Sugar can make you feel like crap and it can quickly become a bad habit that is so unfulfilling and unsatisfying.
So. In the spirit of saying "forget sugar" I am making a special offer to you out there who have never worked out with me and know you need to start feeling better, getting more energy and leaning up a bit.
Get a Free Week of training with me at the studio in Pleasant hill 2 x 30 min Sessions (only for new clients) But, here's the catch, 1) It's first come first serve. 2) You have to contact me HERE before May 1st to take advantage. Take Advantage Of My Free Week!
If You would rather work out in a Small Group Class for Women Only - Team Training is your answer! This class has only 2 spots and then will be full. The Amazing Tina Dodds (My Wife) teaches it herself. Click Here to get your free week and see if it's right for you! It's Tues & Thursday from 5:30 to 6:10am! TEAM TRAINING
Thanks for Reading this!
Live Good Fitness
The following 3 habits will result in weight gain faster than you can say 'anti-fitness habits.' Break these habits quickly.
Live Good Fitness
There is nothing quite as frustrating as seeing your results fizzle out.
This is a common place to end up, usually after a few months on the same exercise routine. In the beginning your body responds to your routine with lost pounds and gained muscle tone, then one day all results screech to a stop.
Why does this happen? And, more importantly, how can you prevent it?
Your muscles adapt quickly to any repetitive routine. Remember that the definition of 'insanity' is to do the same thing over and over while expecting different results. This holds true for your workouts.
When your results stop, it's time to do something new.
- The problem: Your muscles have adapted to your routine.
- The Solution: It's time to apply the concept of muscle confusion.
Muscle confusion is a way to keep your body guessing by changing your routine.
I have good news - the following 4 strategies are guaranteed to crank your workouts up to the next level and to deliver better results.
Strategy #1: Use a Drop Set
Drop sets are often used to fight off exercise plateaus. This technique is great for increasing muscle strength, endurance and for adding to the cardiovascular benefit of your workout - which results in more fat burn.
This is how to do a drop set: When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set. Use this technique only once or twice per workout, on the final set of the exercise.
Strategy #2: Focus on Negatives
Each time that you do a weight lifting repetition you are using three types of strength.
- Positive strength: lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of each repetition is just as important as the positive portion, possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Strategy #3: Use Active Rest
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don't waste precious minutes with long rest periods.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest. Do one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they're straight and you're in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
- Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right - holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
- Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you've done both legs, jump straight into a squat.
- Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
Strategy #4: Modify the Exercise There are certain exercises that are considered 'staples' in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea...
While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Squat on a Bosu ball or balance board.
- Place a weighted bar across your shoulders and do walking lunges.
- Use an exercise ball for chest presses instead of the bench.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me for a fitness consultation.
Call or email today - I look forward to hearing from you.
Live Good Fitness
Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?
You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…
A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?
Self-Motivating Mind Trick #1: Pinpoint Your Motivator.
Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?
Once you uncover your personal motivator you’ll find that motivation flows quickly your way.
Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.
Here are some possible motivators…
Self-Motivating Mind Trick #2: Make It Official.
When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.
Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.
Self-Motivating Mind Trick #3: Be Practical.
It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.
With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.
Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.
Self-Motivating Mind Trick #4: Call For Backup.
Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.
The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.
Call or email me today to get started on the program that will transform your life.
Live Good Fitness
Cancer sucks and we all know it. Apparently though, there is some good news. Ketones, which can be taken as a supplement or produced by your body naturally can help prevent cancer and slow the spread of cancer cell growth. The evidence is in this study if you are interested.
Live Good Fitness
No body wan'ts Parkinson's disease, and modern medicine hasn't come up with any very effective cures. The good news is that some real foods that you eat now may help cut your risk of developing this nasty disease.
They are: Vitamin E may be the best way to keep Parkinson's away. A big study Here from Japan showed a 55 percent reduction of Parkinson's among the subjects who took vitamin E.
Beta-Carotene was also beneficial in fighting the disease.
Vitamin E is found in eggs, almonds, and avocados.
Beta-carotene is found in carrots, pumpkins and cantaloupes.
Eat these foods and be healthy and live a long time!
Live Good Fitness.com
Chocolate is good for you! But not the stuff in the candy isle! %70 or better.
Here's the proof
Could fried chicken actually be good for you? The real answer could be YES but not in all cases. The Temperature that the foods are fried in are actually very important and 300 degrees seems to be the majic number and also, the number of times you reuse the oil matters. The less the better.
Live Good Fitness
I thought you might want to know how to reduce your risk of stroke by 12%.
It's pretty easy actually, you might do it already but you might also think of this food as bad or unhealthy based on old information. So here it is.
Eat 1 egg per day to reduce your risk of a stroke (not good)
Live Good Fitness