1. “I’m too tired.”
Prepare for your workouts by getting seven to eight hours of sleep the night before and properly fueling your body with lots of water (throughout the day, as well as during and after your training session) and clean eating.
Make it easier on yourself by following your internal body clock. Do you get a burst of energy first thing in the morning? Schedule your workouts soon after waking up. Can’t drag yourself out from under those covers? Plan for an evening session instead.
2. “I don’t have enough time.”
Schedule your workouts at the beginning of the week and follow through as if you were making a doctor’s appointment.
Even if you can’t fit a full-body workout between grocery shopping and work, penciling in a couple of short, intense exercise sessions is better than nothing at all. Got 10 minutes before that meeting? That’s ample time to work on your new body.
3. “I’m too embarrassed to work out in front of others.”
Build your confidence (and your muscles!) at home by incorporating DVD and online workouts like the ones here. Do your research in fitness magazines like Oxygen, and consider a couple of at-home personal training sessions to get you started with strength training. If that isn’t an option, try moves that use your own body weight for resistance. Once you’re ready to ramp up your program, sign up for a gym membership and feed off the company and support of other women who can relate.
4. “I get bored.”
Keep things interesting by switching up your workout every few weeks. Change the order of the exercises, drop in a new move or try a new location or different time of day. If you still find yourself zoning out on the treadmill, pack your iPod with new, upbeat tunes or enlist a fitness buddy for a new approach. Keep yourself – and your body – guessing.
5. “I’m not seeing any changes in my body.”
It might take several months for clearly visible results, so stick with your workouts. And remember that the number on the scale is not the only measure of progress. Has your waist measurement changed? Can you run longer without losing your breath? Has your blood pressure improved? Track your health, not just the scale, for a better indication of how you’re stacking up
Sunday, August 30, 2009
Thursday, August 27, 2009
Seared Salmon recipe
Seared Salmon
Ingredients:
Wild Salmon filets
Salt
Fresh ground pepper
Olive oil (not extra virgin)
Method:
1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
2. Salt and pepper liberally both sides of fish.
3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.
4. Flip to the other side and don't touch it for 3 minutes.
5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.
Per ounce:
Calories 39 Fat 1 g
Carbohydrates 0g Protein 7g
Ingredients:
Wild Salmon filets
Salt
Fresh ground pepper
Olive oil (not extra virgin)
Method:
1. Preheat a cast iron pan or other heavy bottom pan on med/high on top of the stove.
2. Salt and pepper liberally both sides of fish.
3. Add a bit of olive oil to the pan and then place the fish NON skin side down first and don't touch it for 3 minutes.
4. Flip to the other side and don't touch it for 3 minutes.
5. If the filet is very thick you may have to turn down the heat and leave it on for another few minutes.
6. Remove the filets to a pan or rack and let them rest for a few minutes before eating.
Per ounce:
Calories 39 Fat 1 g
Carbohydrates 0g Protein 7g
Friday, August 7, 2009
Control portion sizes
The hand method is used to ensure you're eating healthy portions relative to your body size. Since you base your meal size on the size of your hand, men will likely be eating larger portions than women. While this method is an approximation, it will help keep your portion sizes reasonable. The hand method also serves as a good gauge when you are eating out.
- Eat a salad or variety of veggies the size of both hands put together.
- Eat meats and poultry the size and thickness of the palm of your hand.
- Eat a handful of nuts or seeds per day.
- Eat a salad or variety of veggies the size of both hands put together.
- Eat meats and poultry the size and thickness of the palm of your hand.
- Eat a handful of nuts or seeds per day.
Thursday, August 6, 2009
I just don't have time to workout...
There are many excuses you can come up with, but here are some suggestions for workout times.
Do it early in the morning.
My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It's a beautiful time of day, not too hot, and there's nothing like showering and going to work knowing that I've put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with).
Squeeze it in during lunch.
OK, you're not a morning person. You're busy. You don't have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quick workout, and be back at work ready to tackle the afternoon.
First thing after work.
None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It's great to stop somewhere to do your workout before you even get home, because once you get home you'll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer.
Do it early in the morning.
My favorite time to work out is between 5:30 and 6:00 a.m. Plus, I know that if I work out at this time, nothing will get in the way of the workout later in the day. It's a beautiful time of day, not too hot, and there's nothing like showering and going to work knowing that I've put in a great exercise (and it allows me to feel superior and look down my nose at those lazy bums I work with).
Squeeze it in during lunch.
OK, you're not a morning person. You're busy. You don't have time to work out. Well, suck it up, buster, and sacrifice your lunch hour to the gods of fitness. Bring your workout clothes, do a quick workout, and be back at work ready to tackle the afternoon.
First thing after work.
None of those options work for you? Not a problem, my friend. Make it a daily appointment to work out as soon as you get off work. This will also motivate you to finish your work on time so you can get out on time for your workout. It's great to stop somewhere to do your workout before you even get home, because once you get home you'll probably want to relax on the couch, fall asleep at the kitchen table, or rush to the computer.
I do crunches everyday, where are my abs?
They're under there somewhere..
Without question, the single most important factor in the appearance of your mid-section is the amount of fat and fluid between your abdominal muscles and your skin. You have a 6-pack right now its the natural shape of your muscles. But for most of us the layer of fat over our abs is so thick that you cannot see them.Trying to burn fat with crunches or sit-ups is like trying to dig to China with a spoon its a complete waste of time. There is no such thing as spot reduction. Just because you work on your ab muscles doesn't mean that you will affect the speed at which you lose fat in that area. Fat loss is a lot like scooping water from a bath tub. If you take a cup of water out of the middle of the tub, it doesn't leave you with a one cup dent in the middle of the tub. It leaves you with a cup less water all over. If you lose a pound of fat, you lose it from your entire body, regardless of how many crunches you did.
Solution: Get on a program of functional total body exercise and supportive nutrition. This will help you burn as much fat as you can each day. If you get your body fat percentage low enough, you will see your beautiful abs even if you don't do a single crunch. A very nice looking midsection, for a man, start showing up at around 12% body fat. For women, it starts at about 18-20% because men store all of their fat on their belly, and women put it on their hips and thighs.
One extra point excessive toxins from conventional plant and animal foods overload your liver and encourage extra fat to form around your midsection, whether you are a man or a woman. The more toxic and/or dehydrated you are, the thicker the layer of fluid becomes, making you appear more chubby. So, eating organic, grass fed, and free range foods will greatly affect the results of your program.
So here are some guidelines that have worked wonders for our clients!!Anything is possible!
1. Eat every 2-3 hours or 5-7 meals/snacks a day.
2. Yes, you will probably need to eat more often to lose fat for life!
3. Serving size: listen to your body. If you are hungry 30 min. later, you didn't eat enough. If you feel sleepy, you ate too much. If you feel great, you got it right!
Make it a great day!!!
Was this helpful? Leave me a comment….
Without question, the single most important factor in the appearance of your mid-section is the amount of fat and fluid between your abdominal muscles and your skin. You have a 6-pack right now its the natural shape of your muscles. But for most of us the layer of fat over our abs is so thick that you cannot see them.Trying to burn fat with crunches or sit-ups is like trying to dig to China with a spoon its a complete waste of time. There is no such thing as spot reduction. Just because you work on your ab muscles doesn't mean that you will affect the speed at which you lose fat in that area. Fat loss is a lot like scooping water from a bath tub. If you take a cup of water out of the middle of the tub, it doesn't leave you with a one cup dent in the middle of the tub. It leaves you with a cup less water all over. If you lose a pound of fat, you lose it from your entire body, regardless of how many crunches you did.
Solution: Get on a program of functional total body exercise and supportive nutrition. This will help you burn as much fat as you can each day. If you get your body fat percentage low enough, you will see your beautiful abs even if you don't do a single crunch. A very nice looking midsection, for a man, start showing up at around 12% body fat. For women, it starts at about 18-20% because men store all of their fat on their belly, and women put it on their hips and thighs.
One extra point excessive toxins from conventional plant and animal foods overload your liver and encourage extra fat to form around your midsection, whether you are a man or a woman. The more toxic and/or dehydrated you are, the thicker the layer of fluid becomes, making you appear more chubby. So, eating organic, grass fed, and free range foods will greatly affect the results of your program.
So here are some guidelines that have worked wonders for our clients!!Anything is possible!
1. Eat every 2-3 hours or 5-7 meals/snacks a day.
2. Yes, you will probably need to eat more often to lose fat for life!
3. Serving size: listen to your body. If you are hungry 30 min. later, you didn't eat enough. If you feel sleepy, you ate too much. If you feel great, you got it right!
Make it a great day!!!
Was this helpful? Leave me a comment….
Workout - THE EASTERN BLOCK
This is one of my favorite workouts. It should take about 45 minutes to complete.
10 reps x 5 sets of the following:
Bulgarian split-leg squats
Turkish getups
Russian twists
Dumbbell deadlift (one-legged)
Jump rope 200 times
Basically, you'll run through this routine with a short 35 to 40 second breather in between. Google the exercises if you don't know what they are or ask me. Give it a try and let me know how it went for you.
10 reps x 5 sets of the following:
Bulgarian split-leg squats
Turkish getups
Russian twists
Dumbbell deadlift (one-legged)
Jump rope 200 times
Basically, you'll run through this routine with a short 35 to 40 second breather in between. Google the exercises if you don't know what they are or ask me. Give it a try and let me know how it went for you.
Healthy Eats - Grilled or Roasted Pork Tenderloins
Grilled or Roasted Pork Tenderloins
Ingredients:
Pork Tenderloins
Olive oil (not extra virgin)
Salt
Fresh Ground Pepper
Method:
1. Preheat grill med/high or preheat oven to 400 degrees.
2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don't take long to cook.
4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.
Per ounce of pork tenderloin:
Calories 48
Fat 2 g
Carbohydrates 0 g
Protein 8 g
Ingredients:
Pork Tenderloins
Olive oil (not extra virgin)
Salt
Fresh Ground Pepper
Method:
1. Preheat grill med/high or preheat oven to 400 degrees.
2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don't take long to cook.
4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.
Per ounce of pork tenderloin:
Calories 48
Fat 2 g
Carbohydrates 0 g
Protein 8 g
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