Let’s get real. 4 minute abs doesn’t mean you will get a six pack in 4 minutes. It means it is a 4 minute workout targeting your abdominal muscles. If you want a six pack or a flat tummy you need to do at least two things. Develop strong, tight abdominal muscles and shed excess fat in and around your abdomen. Before starting a new exercise program or diet of the week, ask yourself, am I really ready to change my lifestyle? Because that’s exactly what it’s going to take to reach your goal. If you’re not ready and you begin a new program or diet you will not be successful. You will end up cheating or quitting and then you’ll be disappointed in yourself and frustrated. The key to being successful is being mentally and emotionally prepared to commit to changing parts of your life. You will have to change how you eat, what you eat, and your shopping habits. You will have to change your daily routine to incorporate your workout(s). Sometimes you’ll have to wake up an hour earlier than usual or skip that lunchtime gossip session to get your 30 minute walk in. A large majority of the photos you see of fit, toned and a thin people in magazines, on television and the Internet have gone through a grueling process to look that way. Some of them work on their bodies day and night giving up enjoyable foods, alcohol, a social life and dating because of the commitment they made to themselves to look a certain way. Bodybuilders, for example, often refer to it as “the lifestyle”. For the person who isn’t looking to become Mr. or Ms. Olympia, there is no need or desire to take that path. Therefore, you need to remind yourself that you cannot undo years of unhealthy habits in 30 days. It took quite a while (usually years) to create the body you are currently in and it will take time to transform it. Once you understand and accept this you will be better prepared to start your journey and celebrate each victory along the way no matter how small. I hope this is helpful to someone. May you be successful in your transformation!
I’m trying something new. Some of my clients asked for a challenge, so I created Healthy Habits Challenges for the rest of this year. The first challenge starts this month. We’re doing a 21-day AB Challenge and a Water Challenge. Why not a 30 day challenge? Because it takes 21 days to create a habit and most people fall off after 2 weeks, so let’s see if 3 weeks works.
I’ve posted the 21-Day AB Challenge here and on my other social media sites:
July is all about Abs and Water
AB challenge: Review the 21-Day Challenge and choose the track that works for your fitness level and experience. You can always change tracks if the one you chose is too easy or too difficult. But only change once. Choices are: Baby Steps, Off and On, Warrior and Beast.
Just follow the challenge calendar. Simple. It’s by day rather than date so you can start as late as July 11th! If you want to compete just send me a message via FB post or email by July 11th. Not only will you receive bragging rights for completing your track, but you will be entered into a drawing for cool prizes! No pictures necessary, but they are welcomed. You must post by FB (or send email) your challenge day achievements every day for 21 only days. I’ll announce the winners the first week of August. This is the honor system people so please honor yourself and others by not cheating. Let’s have a little fun creating Healthy Habits!
Water challenge: Try to hit your water goal each day for the next 21 days. The easiest way to figure out if you are consuming enough water is to divide your weight in half. Take that number and drink that many ounces per day. (example: if Bob weighs 160 lbs half his weight is 80 lbs. Bob should drink 80 ounces of water daily.) That’s two Super Big Gulps or 2.5 liters of soda. Of course every body is different. My tummy can’t handle much at one time, so I have to sip water throughout the day unless I’m working out. Start slow and build up to your goal.
A tip to check for sufficient water consumption is to pinch the skin on your finger. If the skin stays pinched for more than a second, you need to drink up buttercup!
January 29, 2014 Thanks to everyone who donated their time, energy, talents and money we were able to raise enough funds to pay for our 501(c)(3) application! As you know, the purpose of this event was to raise funds for the Athena Fitness, Alpha Force volunteer program nonprofit application. The willingness to help displaced women and children in our community gain access to fitness and wellness services makes all the difference for our organization and community. The women and children are eager for the program to resume this year so that they can feel stronger physically and emotionally leading to a more positive outlook and attitude. Thanks to our supporters, we’ll be able to provide them with an opportunity to learn the benefits of fitness and practice healthy lifestyle choices. Don’t hesitate to email me at firstname.lastname@example.org for questions, to volunteer or make a donation. I would love to keep you in the loop with our emails and announcements. If you haven’t done so already, please sign up by clicking on the CONTACT US tab. Special thank you to: • Historic Hoover Theatre, Paula Davis and Kyle for taking care of our facility needs. • Roberta Gunderson for photographing our first event (for more photos go to Athenafitness269facebook.com/wendi.hodgen) • Adam at Myshirtcompany.com printing our shirts. • Bill Schurkamp, Intero Real Estate for t-shirt sponsorship • The volunteers for their time and effort before, during and after the event: Isabella, Conlan, Logan, Emily, Terrianne and Leanne. • And I want to thank everyone who generously gave to our cause and committed to an intense workout. Sincerely, Wendi Hodgen
If you have asthma or clients that have asthma, check out my article:
I attended FitExpo 2013 in Santa Clara, CA this weekend and had a great time talking with so many positive people such as Herb Dean (UFC Referee), Bella Falconi (Fitness model), and many others. The bodybuilding community is full of motivation, inspiration and support. Three people I was fortunate enough to speak with were Phil Heath (Mr. Olympia 2011 & 2012), Greg Plitt (top fitness model) and Jennifer Delgado (NPC Competitor). Below are a few gems from these professionals that I thought might help others achieve their health and fitness goals.
· Keys to success in Bodybuilding (or any goal in life); Time management. Perseverance. Dedication. Commitment. Hard work.
· Everyone has a heavy load to carry, it’s how you carry that load that matters. (Greg Plitt)
· Cheat meals usually turn into cheat days. (Phil Heath)
Nutrition is a huge part of improving our bodies and health. I realized I earlier this year that I haven't been consistent and wise with my food, hydration and vitamins. If you aren't consistent with those three factors it’s two steps forward and one step back. I have been on track for about 4 weeks now thanks to the nutritional guidance of Curtis Schurkamp.
Rest and Sleep are next on my list. I am very nocturnal. I am more productive and creative at night, but I work during the day. So of course I don’t get enough sleep. I didn’t realize resting my body was so important for my fitness success. In the past I would lose weight when I was super busy working 2 or 3 jobs and going to school. But that isn’t the case anymore, so sleep and rest are a priority for me now.
The third factor is Cardio. I like running…when I’m in the mood. When I told Mr. Olympia, Phil Heath (yes, I am name dropping) that cardio is a challenge for me, he said it is for everyone even him, but you have to just get it done, make sure you have a good playlist, take progress photos regularly and stick with your plan.
And last, my favorite, Strength Training. I don’t need to push myself in this area, but I do need to work smarter and have a plan based on my progress photos and what body parts I want to improve.
I hope sharing my experience motivates you as much as it did me.
check out my FB for more photos
Bullying has evolved to dangerous levels for kids. The most recent method of bullying is taking place against kids that can become severly sick or even die from anaphylaxis due to food allergies. Please click on the 30 second clip or the full PSA (1:33 minutes) for more information. This is especially helpful for those of you who have children or careers where you work with children.
Find out what you can do
- Help raise awareness by sharing the full PSA as well as the 30 second clip. You can also help spread the word by sharing our "It's Not a Joke" resources with your communities and online.
- Read these tips about how you can prevent and address food allergy bullying.
- Read real world accounts of two teens, Colin and Carlo, who have experienced food allergy bullying.
- Educate yourself and others about food allergies and the laws that protect those with food allergies from harassment.
- Find other resources for addressing bullying at stopbullying.gov and violencepreventionworks.org.
More information on the Food Allergy website: