Friday, February 22, 2013
Shakeology Ingredients: Tony Horton Checks Out Shakeology
In this video, THE Tony Horton (trainer and creator of P90X, Power 90 and 10 Minute Trainer) dusts off his comedic and acting skills as a cashier ringing up ALL of the incredibly healthy ingredients found in a Shakeology shake!
For more information and the health benefits of Shakeology, please visit my site: Shakeology - The Healthiest Meal of the Day!
Wednesday's Workout - 2/20/13
Wednesday's workout consisted of a 2.50 mile run.. the total distance was 3.25 miles. I was completely soaked with sweat! ..I love to run just as much as I love to lift weights. I have dedicated this past month to mostly doing cardio as I feel that it's helping me lose some extra fat. I feel better and my endurance is building. As of the first of March I plan on going back to doing a weight training / cardio split. In addition to my nutrition and fitness routine, I am being hopeful that *finger's crossed* by the time the Spring / Summer rolls in, I'll be pretty close to my fitness goals! :)
Monday, February 11, 2013
Tips For Workout Motivation
Accountability Partner
Nothing helps more when you're feeling discouraged or down than to hear someone say "you can do it, you can do anything that you put your mind to!!" Not only is an accountability partner there to talk to, but they're someone that understands how you feel. Regardless if you're both doing the same workout schedule, you're still in it together and share that common goal. An accountability partner doesn't even have to live in the same state! Join a group online or connect with one person that shares your interests in fitness. Decide to stay accountable and do whatever you feel will help. You may be someone that needs to talk to someone on the phone or you may prefer to simply check in online. Facebook is a great resource for this as is TeamBeachBody, MyFitnessPal and SparkPeople. They're all free to join and have great communities of people!
Progress Photos
You may not see the changes happening to your body with your own eyes because they happen so gradually. A camera helps big time with this! Strive to take photos in increments. Start with day 1, then take photos at day 30, day 60 and so on.. until you reach a point where you have completed your program and you're ready to take your after photos.. Woohoo!! ..When it's time to take your after photos, I can't stress my next point enough... Expect to see change, however remember that results vary on the individual. Another person may lose 50 lbs and you may lose 30 lbs while doing the same program. It doesn't mean that you didn't give it your all or that you did something wrong, we are all different and our bodies respond differently to exercise and nutrition.
Music
Music is very motivating, so keep your playlist fresh. I have a bunch of great music on my iPod, but after about a week of the same music, I get bored with it. Keep your playlist fresh week to week by adding a song or two. Add some music that makes you wanna kick ass!!! ..Not a technical recommendation, but hey whatever gets you moving!
Workout Gear
Keep your workout clothes out and ready for you.. a visual reminder.. waiting there.. calling your name to put them on and workout! If you workout first thing in the morning, they're right there to change into.. the same applies if you workout later in the day. Instead of using food as a reward for hitting goals, treat yourself by buying a new piece of workout gear.
<3 Melissa Cathleen
Please click on the Like button to check out my fitness page on facebook!!
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Nothing helps more when you're feeling discouraged or down than to hear someone say "you can do it, you can do anything that you put your mind to!!" Not only is an accountability partner there to talk to, but they're someone that understands how you feel. Regardless if you're both doing the same workout schedule, you're still in it together and share that common goal. An accountability partner doesn't even have to live in the same state! Join a group online or connect with one person that shares your interests in fitness. Decide to stay accountable and do whatever you feel will help. You may be someone that needs to talk to someone on the phone or you may prefer to simply check in online. Facebook is a great resource for this as is TeamBeachBody, MyFitnessPal and SparkPeople. They're all free to join and have great communities of people!
Progress Photos
You may not see the changes happening to your body with your own eyes because they happen so gradually. A camera helps big time with this! Strive to take photos in increments. Start with day 1, then take photos at day 30, day 60 and so on.. until you reach a point where you have completed your program and you're ready to take your after photos.. Woohoo!! ..When it's time to take your after photos, I can't stress my next point enough... Expect to see change, however remember that results vary on the individual. Another person may lose 50 lbs and you may lose 30 lbs while doing the same program. It doesn't mean that you didn't give it your all or that you did something wrong, we are all different and our bodies respond differently to exercise and nutrition.
Music
Music is very motivating, so keep your playlist fresh. I have a bunch of great music on my iPod, but after about a week of the same music, I get bored with it. Keep your playlist fresh week to week by adding a song or two. Add some music that makes you wanna kick ass!!! ..Not a technical recommendation, but hey whatever gets you moving!
Workout Gear
Keep your workout clothes out and ready for you.. a visual reminder.. waiting there.. calling your name to put them on and workout! If you workout first thing in the morning, they're right there to change into.. the same applies if you workout later in the day. Instead of using food as a reward for hitting goals, treat yourself by buying a new piece of workout gear.
 |
| .....It truly does!!!! |
Please click on the Like button to check out my fitness page on facebook!!
Saturday, February 9, 2013
The Not So Secret, Secret To Fat Loss That You Can Begin Today!
Still have a little junk in the trunk even after long and intense sessions on the treadmill, elliptical or stationary bike? Hit a weight loss plateau?
You're not alone. This happens to most people that embark on a weight loss journey. The diet is spot on and exercising religiously.. doing cardio to get the heart rate up and burning calories. This is all wonderful except that there's a very important piece of the puzzle that is missing which will make it a complete and well rounded program.
What is this mysterious not so secret, secret? It's strength training, boys and girls. That's it! ..That's the not so secret, secret that will help you lose fat!
Okay, so now you know.
Here's how it works, why you should do it and how you should go about doing it: Strength training is the ONLY form of exercise that will increase metabolism by building lean muscle mass. Not only will your body torch fat by building lean muscle, but you will reap many other health benefits as well. This includes, decreased risk of osteoporosis, heart disease and diabetes.
At this point, don't freak out.. you will NOT get bulky by lifting a weight! Just the opposite, actually. Lean muscle takes up much less space on your body than fat ever will.. even if the scale doesn't budge, you'll notice it in how your clothes fit and in your body measurements.. which in my opinion are much more accurate than scale weight. Seriously, ditch the scale!
Now you know a little bit of the hows and whys to strength training and you're probably thinking, "how do I begin this.. it seems a little overwhelming". It mostly depends on you. Anyone can begin a strength training program. No matter if you have 100+ pounds to lose or 10 pounds to lose. Begin it now!
Gym option: If you're an absolute beginner and you belong to a gym, I'm sure that you've seen a good amount of gym space filled with machines and *gasp* dumbbells and barbels sitting on racks. For the most part it's still kind of an area dominated by men and to some women (and some men) it can be a little intimidating. The feelings of intimidation most likely stem from not knowing what exercises to do, the right form or fear of looking like an idiot. Trust me, I've been there. It took me a while to work up the courage to work out in that part of the gym. It came with confidence of knowing my workouts and planning ahead. If you belong to a gym and have access to the equipment, I highly suggest two options. First option - Most gyms offer a free session with a personal trainer when you sign up. Take advantage of this. Not only will the personal trainer ask you your goals and write a plan for you, he/she will show you the correct way to use the equipment so that you don't hurt yourself.
Second option - if you don't have access to a personal trainer or can't afford one, educate yourself at home. There are numerous sites that offer free workout plans. One of my favorite sites for this is Bodybuilding.com. There is an extensive exercise video library that shows you how to do an exercise with the correct form. There you can find the right program for you, watch the videos and print out the program.. take it with you to the gym. To monitor your progress you want to keep a workout log as well. Writing down everything that you do will help you to know from week to week the progress that you're making. It's a simple and helpful tool. I personally don't own an iPhone, but I'm sure there are many apps for that! ..Being a Beachbody coach, I definitely know there is one for P90X. Great on the go when you're not at home. Very helpful in the gym.
Home option: Home is a great place to begin, especially if you're shy in the gym or simply because of lack of funds. You don't even need to spend money on equipment to begin. It's extremely possible to get into excellent shape by just doing body weight workouts. After a period of time you can start adding to your home workouts.. a few dumbbells, jump rope, exercise bands, fitness ball, pull up bar. Just the basics!
You can also achieve excellent results by following an at home workout program by DVD format. Beachbody has an excellent selection of workouts to choose from. They are affordable and are complete programs. You get both cardio workouts AND strength training workouts. Most, if not all, come with exercise tools that go along with a program. Included with each program are nutrition plans to follow with meal plans and recipes. Free support is offered by joining the online community as well as a free coach (like me!). Your coach will be there for you through your journey. Please click here to give my site a peek for more info on Beachbody programs and how I can become your coach. While you're there, check out all of the incredible transformations that have resulted with the use of these home workouts!
Incorporating strength training shouldn't be a difficult task, in fact it should be fun and it will add a new dimension to your workouts. I guarantee that if you follow a healthy diet suited to your dietary needs and consistently workout, you will see results! It won't happen overnight, but it will happen. Give yourself time and most of all be patient and be kind to your body. It will do amazing things for you!
<3 Melissa Cathleen
You're not alone. This happens to most people that embark on a weight loss journey. The diet is spot on and exercising religiously.. doing cardio to get the heart rate up and burning calories. This is all wonderful except that there's a very important piece of the puzzle that is missing which will make it a complete and well rounded program.
What is this mysterious not so secret, secret? It's strength training, boys and girls. That's it! ..That's the not so secret, secret that will help you lose fat!
Okay, so now you know.
Here's how it works, why you should do it and how you should go about doing it: Strength training is the ONLY form of exercise that will increase metabolism by building lean muscle mass. Not only will your body torch fat by building lean muscle, but you will reap many other health benefits as well. This includes, decreased risk of osteoporosis, heart disease and diabetes.
At this point, don't freak out.. you will NOT get bulky by lifting a weight! Just the opposite, actually. Lean muscle takes up much less space on your body than fat ever will.. even if the scale doesn't budge, you'll notice it in how your clothes fit and in your body measurements.. which in my opinion are much more accurate than scale weight. Seriously, ditch the scale!
Now you know a little bit of the hows and whys to strength training and you're probably thinking, "how do I begin this.. it seems a little overwhelming". It mostly depends on you. Anyone can begin a strength training program. No matter if you have 100+ pounds to lose or 10 pounds to lose. Begin it now!
Gym option: If you're an absolute beginner and you belong to a gym, I'm sure that you've seen a good amount of gym space filled with machines and *gasp* dumbbells and barbels sitting on racks. For the most part it's still kind of an area dominated by men and to some women (and some men) it can be a little intimidating. The feelings of intimidation most likely stem from not knowing what exercises to do, the right form or fear of looking like an idiot. Trust me, I've been there. It took me a while to work up the courage to work out in that part of the gym. It came with confidence of knowing my workouts and planning ahead. If you belong to a gym and have access to the equipment, I highly suggest two options. First option - Most gyms offer a free session with a personal trainer when you sign up. Take advantage of this. Not only will the personal trainer ask you your goals and write a plan for you, he/she will show you the correct way to use the equipment so that you don't hurt yourself.
Second option - if you don't have access to a personal trainer or can't afford one, educate yourself at home. There are numerous sites that offer free workout plans. One of my favorite sites for this is Bodybuilding.com. There is an extensive exercise video library that shows you how to do an exercise with the correct form. There you can find the right program for you, watch the videos and print out the program.. take it with you to the gym. To monitor your progress you want to keep a workout log as well. Writing down everything that you do will help you to know from week to week the progress that you're making. It's a simple and helpful tool. I personally don't own an iPhone, but I'm sure there are many apps for that! ..Being a Beachbody coach, I definitely know there is one for P90X. Great on the go when you're not at home. Very helpful in the gym.
Home option: Home is a great place to begin, especially if you're shy in the gym or simply because of lack of funds. You don't even need to spend money on equipment to begin. It's extremely possible to get into excellent shape by just doing body weight workouts. After a period of time you can start adding to your home workouts.. a few dumbbells, jump rope, exercise bands, fitness ball, pull up bar. Just the basics!
You can also achieve excellent results by following an at home workout program by DVD format. Beachbody has an excellent selection of workouts to choose from. They are affordable and are complete programs. You get both cardio workouts AND strength training workouts. Most, if not all, come with exercise tools that go along with a program. Included with each program are nutrition plans to follow with meal plans and recipes. Free support is offered by joining the online community as well as a free coach (like me!). Your coach will be there for you through your journey. Please click here to give my site a peek for more info on Beachbody programs and how I can become your coach. While you're there, check out all of the incredible transformations that have resulted with the use of these home workouts!
Incorporating strength training shouldn't be a difficult task, in fact it should be fun and it will add a new dimension to your workouts. I guarantee that if you follow a healthy diet suited to your dietary needs and consistently workout, you will see results! It won't happen overnight, but it will happen. Give yourself time and most of all be patient and be kind to your body. It will do amazing things for you!
<3 Melissa Cathleen
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