I have to say that the first two weeks of this challenge have been inspirational, eye opening, and have put my skills and abilities to the test. It's funny, you do this every day for ten years, and you still get excited when the opportunity arises to change someone's life, or help them to reach their personal goals. When I met with my challengers, and they let me into their lives, I felt inspired to work harder for them, and to give them the tools to live a long, healthy, and happy life.
I hope this Blog finds you well, healthy, and making the most out of your New Year. I also hope you find some inspiration in the text below. I know I did.....
The next ten weeks are going to be emotional, inspiring, and amazing.
Thank you for letting me into your lives.
Exercise:
For weight loss, you should be doing "cardio" activity 5-6 days per week, for 30-45min at a time.
Sources:
Studio-310 classes (Remember: you get 20% off) "Best hour of your day!"
Comcast On Demand
Your local gym
Walking outside
Dancing in your kitchen.
And many more....
You should be sweating like nobody's business....but still able to have a conversation. You should sweat so much, that you would have to shower before coming into contact with another human being...no trips to the grocery store until your "refreshed" from your amazing kitchen dancing session.
"If you say "I can"---YOU will!"
Water:
64 oz per day or 1/2 your body weight.
Your urine should be very light in color or clear!
If its dark...we have a problem....and that problem is __________ (hint: drink more water!)
Shop around the outer isles of the grocery store.
Sleep!
Nothing can be done without an uninterrupted, peaceful nights sleep. In 20 years, the repeat of C.S.I you stayed up watching is not going to make a difference. Not having reached your personal fitness and health goals because you were up so late and couldn't focus or didn't' have the will power because you were exhausted will. Sleep=energy/focus/will power/success
Not all Meal Replacement or Bars are created equal!
Protein:Is your best friend!
When losing weight, your body will "go after" your lean mass in your body BEFORE it targets your adipose tissue "FAT" for energy. This is because muscle is a more dense and easily accesible form of energy (hence: the more muscle you have in your body, the more kcal you burn at rest). To prevent losing muscle why losing fat (not weight....FAT), you should be eating a protein and carbohydrate with every meal/snack.
Examples:
Snack---greek yogurt with blueberries (yogurt =protein, blueberries=carb)
Meal: Lean meat, brown rice, veggie....
Example story:
"Jane Doe" wants to lose 10lbs. She meets with her trainer, who scans her in at 28% body fat, and 150lbs.
Jane decides to go on a low carb, low protein, all veggie diet. (I am not saying veggie diets or bad or good...just using this as an example)
Six weeks later, she meets with her trainer again for her results.
The scale shows that she is now 140lbs, and 28% body fat. (numbers are not accurate. For example purposes only)
What happened??????
"Jane Doe's" body needs protein!! Or, it's going to get it at the next best place...from it's own reserves.
Our goal is to BURN FAT, and maintain or increase our muscle mass.
(P.S---Alcohol makes you FAT! 1 glass of red wine has 294 kcal)
"It takes nothing to get out of shape, it takes everything you have to get back into shape!"
Excuses:
"I'm working out so much! I do a lot of Running!! I gained a pound...it must be muscle!!"
NO WAY!!! Gaining one lb of muscle mass in one week is very hard!!! It's almost as hard as losing weight! The increases muscle tone you see in the mirror---at STUDIO-310 (had to throw that in there)-- is a result of losing fat and toning the muscle you already have.
"I don't have any muscles!!"
Yes you do...other wise you would'nt be standing up....enough said.
"I can't drink that much water!"
Yes you can. You make the conscience decision to do what you will. If you want a doughnut, you'll get a doughnut...if you want to lose weight, you'll drink your water.
"I have to have that food in the house for the kids! It's the only way to keep them happy!"
Absolutely NOT! Let me tell you something, if the temptation is in your house...YOU WILL EAT IT (I know this---because we all do!). Besides that, why add the extra stress and aggrevation. Kids do not need Cool Ranch Doritos. Kids do not need Toaster Struddles, Oreos, Rice Krispy Treats, Candy, Soda, and all the other terrible processed foods that we've eaten for so many years.
There are so many healthy alternatives.
Don't keep it in the house! If my kids want real junk--then I'll get them an individual pack at the store and treat them. That way--they get to have a treat, and it's gone before I have time to pick at it.
You would be surprised what your kids might like from the "healthy isles".
Be true to your food log!!! Don't lie to the log!! It's not nice to anyone!
"What did you have for dinner last night?"--Trainer Liz
"I had some pizza" --said Jane
"How much"--asked Trainer LIz
"Just some pizza"--said Jane
"How much?" T.L
"A pizza" J
"One pizza?" T.L
"One pizza" J
"What kind" T.L
"Umm....I think it had like sausage on it...maybe pepperoni......" J
"I had some pizza" --said Jane
"How much"--asked Trainer LIz
"Just some pizza"--said Jane
"How much?" T.L
"A pizza" J
"One pizza?" T.L
"One pizza" J
"What kind" T.L
"Umm....I think it had like sausage on it...maybe pepperoni......" J
See where I'm going with this???!! Be true and completely honest to yourself, and your food choices AND to what you put in your body. www.CalorieKing.com (do some research)
"You wouldn't put trash in your house, so why are you putting it in your body?!" -ME
Eat good, "clean", nutritious meals. Feed yourself well, take care of you. Sleep, drink water, look in the mirror and say good things about yourself (hokie--but it works!), move your body, and be happy of the efforts and success you've had so far in the New Year. Showing up is half the battle, and most of you are already halfway there.
I am so proud and amazed at all of you for taking the time and taking the steps to change your lives.
If I've inspired any of you, it's because you've inspired me.
Always just a phone call away!
Love,
Liz
P.S--Red team...you're in trouble! I will see you Sunday for an ass kicking! :)
