I found this while doing some research lastnight. Enhave your fitness knowledge by reading through these facts!!! I don’t know where I found it so I apologize for lack of source

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1. Use it or lose it. By age 65, people who haven’t’ engaged in regular exercise may incur a decrease in their muscular strength level by as much as 80%
2. Make your move. A muscle moves by contracting and by its motion, you move. As a machine for moving, a muscle is pretty efficient, using about 35-50% of its potential energy.

3. The human body has more than 650 muscles.
4. Watch your step. Forward locomotion such as walking or running is actually the process of losing and catching one’s balance.
5. The cellulite myth. There is no such thing as cellulite. The skin sometimes appears lumpy in fatty areas of the body because strands on connective tissue attach the skin to underlying structures. These points of attachment may pull tight where the fat is thick, making lumps appear between them. The fat itself is not different from excess fat anywhere else in the body; so, if you reduce body fat, you will begin to lose the lumpy appearance.
6. Spot reducing de-bunked. Spot reducing will not reduce the fat itself in a specific area of the body. Strength training specific areas of the body will strengthen the underlying muscle, but fat reduction is only accomplished by burning more calories than you take in.
7. The cardiovascular chain. Your body has approximately 60,000 miles of blood vessels that not only oxygenate the tissues of the body and unburden them of waste, but also exact as stringent regulators of the body’s environment.
8. Stressful miles. If you are 25 lbs. overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.
9. Taking a break. Your heart rests between each beat. Over a normal lifespan, your heart stands still for about 20 years.
10. Now that’s pressure. Your blood rushes through your arteries with enough pressure to lift a column of blood 5 feet into the air.
11. Safety valves. When you stand up, if you didn’t have valves in your veins, all the blood in your body would literally fall downward, filling up your feet and legs.

More than 650 muscles?!!! That’s crrrazzzy!! You are in control of a machine greater than any machine a science could replicate. Make use of it and MOVE!!!!

“Failure is the path of least persistence.” - anonymous

I took a kickboxing class for the first time in over a year! Yep! I’ve been a group exercise fan ever since I was an itty, bitty girl. BUT! Depending on my attitude - I either can enjoy the energy being in a class or I need to train by myself. Lately, I’ve enjoyed training by myself.

However, I decided to follow through on my action plans created earlier and there I was: at the gym: for the 2nd time today, circuit training and taking a class that almost killed me! ha! I’m usually the one in the front row performing strong punches, high kicks and demonstrating my awesome coordination skills. But today, I was the one stopping every 20 minutes to get water and check my heart rate that was going through the roof!!

As some of y’all know, a lot of ‘group class junkies’ are most often still ’skinny fat.’ In fact, a lot of instructors are actually not ‘hard’ and are most often soft. That is the biggest myth/fact/truth - and here are the reasons why:

- you NEED to change up your program. Your body easily adapts to the physical strain you place on it so it’s very important to overcome your plateau by doing something DIFFERENT.

- Do not underestimate the power of STRENGTH TRAINING. That means working out with weights! I love it when I see instructors before class working out in the gym floor performing strength exercises.

SO! If you are a GROUP X class junkie, my biggeset tip for you is to do something you will not like to hear:

STOP - and do something very challenging: that could be running at the bleachers, getting on the stepmill, performing plyometrics or taking a different class like yoga, pilates or spinning. YOU need to change up your program.

Since I stopped attending classes for over a year, I really started feeling it today. And I know I will feel it tomorrow! wooohoo! However, when I was in classes before, I can easily predict the next sequence and my heart rate was not challenged.

Here are some things you can do to change your program:

- Perform higher reps

- Perform with heavier weight

- Do a new exercise every time you enter the gym

- Workout at a different time of day

- Increase the intensity of your cardio on machines

- Begin a circuit training routine

- Start incorporate balance exercises with the bosu and stability ball

- Play with a medicine ball

- Perform double sets

- Perform triples sets!

- Take the workout outside!

- RUN! RUN! RUN!

If you want things to change…SOMETHING’S GOT TO CHANGE!

Happy Happy Monday y’all! If you want to get your week started off the RIGHT way, you need to start fulfilling the goals you set for yourself yesterday!

Usually, I am pretty inundated with different things to do, but today I was given a reality check when my good friend, Boryna Mak, asked me what I was doing this week. Since I was in the process of answering emails and writing up a project plan while talking to her I realized that while I ‘knew’ I had a lot to do - nothing was written down on paper!

SO! After I am done writing this post and my workout goals for this week, I’m going to transmit all the drive I have in my physical goals with my professional and personal goals! Most often, I have a blue binder I carry EVERYWHERE, which has index’s of all the things I’m working on including paperwork, ideas, goals and plans. If y’all don’t have something that documents your goals and progress….then start NOW!

The big question for all of you is:

WHAT ARE YOUR PHYSICAL GOALS THIS WEEK? It really does start off with saying you will train 20 minutes or day, or stop eating past 8pm. Your goal could be to walk your dog or read a new fitness book. I personally think a great goal is to read Daily Fitness Motivations off this site everyday. Ha!

So, figure out that goal and write it down. Whatever it is, remember that in order to get to the big fat goal, you’ve got to conquer small feats on the way there!

My Goals this week:

1. Drink more water!!

2. Stop eating at 9 (sometimes I train at night, which is why I eat somewhat late)

3. Drink TWO protein shakes a day!!!! (wow, I’m really getting serious now!)

4. Run 2x this week Run AT THE BLEACHERS at least 1 out of the 2 times. (I hate running, so I make it a point to RUN!)

5. 3 Circuit Training days.

My circuit training is
- 45 minutes long, 3 different circuits, 1 minute breaks inbetween

consists of:

- chest/back/legs

- shoulders/core/legs

- arms/core/butt/legs

WHEN I perform legs I am doing squat jumps, lunges, plie squats, step ups, etc. SINCE I don’t dedicate an entire day to legs, I do high repititions inbetween my circuit.

Workout Schedule
Sunday: OFF

Monday: Cardio 2x: one hour stairclimber AM - Circuit Training/kickboxing class PM

Tuesday: Core Work/RUN

Wednesday: plyo routine and bike

Thursday: Cardio 2x: stairclimber AM/Core Work - Circuit Training/Bike

Friday: Elliptical/Circuit Training
Saturday: AM BLEACH RUN

next week my goal is to incorporate ONE mind/body class.

and I NEED TO MENTION ONE MORE TIME THAT MY WORKOUT SCHEDULE IS FOR ADVANCED PEOPLE. IF YOU WANT TO KNOW WHAT SCHEDULE YOU SHOULD HAVE AS A BEGINNER, PLEASE EMAIL ME.

I love to travel! I’ve been to China, Italy, Malaysia, Philippines, and Mexico and recently just came back from New Zealand last month!  If there is anyone who understands the challenges of being fit on vacation it would be me!
As a trainer and fitness blogger, I have found the best way to execute a winning strategy is to be in the right frame of mind.  A “Frame of Mind” is the border that will house the mental strength necessary to maintain a strong physique pre/during/post-vacation. 
So before you trail off into the uncontrollable world of indulgence, impulsiveness, and inactivity, change your definition of what ‘vacation’ means to you and work out a mental game plan that will serve the fit you!

Challenge 1: You want to ‘relax’ and have a margarita.
Lesson: Nothing is worth your body confidence. Really THINK about it. What does a ‘margarita represent to you?’ Aren’t you ‘relaxed when you eat consistent and clean meals and not full of sugar? While it provides short term pleasure, the next day you will become bloated and thus feel insecure in a bikini.

Challenge 2: Your friend wants you to have a shot (of alcohol) with him/her.
Lesson: Sharing is always better. Don’t be disagreeable (because it can be annoying for those vacationing with you) Just say, “I have a low tolerance for alcohol. I will drink ½ and you and drink the other ½ “. Most people wouldn’t mind the extra alcohol and feel good that you are participating in the moment.

Challenge 3: Your friends/family only want to lie in the sun all day.
Lesson: If you want to be a fit person act like a fit person. Understand that ‘fit’ people are a rarity, and in order to maintain that level of uniqueness, you have to do things most people would not. So instead of conforming, be different. Being unique include snorkeling, jet skiing, hiking, mountain climbing, trekking and playing active beach games.

Challenge 4: You don’t have a gym nearby
Lesson: If you fail to plan, plan to fail. If you are in a dilemma where you failed to plan your workouts, do not fear, revert back to your old school training! Perform pushups, pull-ups, squats, jumping jacks. Get your heart rate up doing anything for at least 30 minutes per day. I usually bring a jump rope, a workout video and resistance bands.

Challenge 5: You want to indulge in the buffet line.
Lesson: Do Good First.  Think Moderation! When I’m stuck in a situation where my favorite foods are plentiful, I plan and envision the process. Eat protein such as lean meats and seafood first, then after a big glass of water and a second helping of vegetables, go ahead and have a bit of your favorite ‘cheat’ foods. At that point, you will already be satiated and will most likely eat less.

Understand that in order to attain the ‘right frame of mind’ you must re-develop your definition of vacationing. In a trip to San Diego last year, I was encouraged to eat heavy, drink alcohol, lay around all day and ‘relax.’ Yet, everything I was encouraged to ‘do’, I knew my body didn’t agree with. What makes me happiest is fueling my body with nutrient rich foods, drinking fresh water and utilizing my muscles in a fun activity. While drinking toxic liquid, damaging my skin and consuming empty calories was fun at one point in my life, right now, I feel more in touch with what makes me happy more than ever and I knew this type of ‘fun’ wasn’t fun for me anymore.
Happy August Everyone!
 

YOU CAN PICK UP A COPY OF MY COLUMN AT ANY  MAX MUSCLE STORE!

LOOK! That’s US on the left!! woooohoooo!!

Arnold Shwarzenegger is now 60 years old! This fitness icon, action movie star and California governer has lived an amazing 60 years of life! I would only hope to achieve a quarter of what he has done in his lifetime so far. If you y’all want to read a great interview with him, I highly suggest reading the last Muscle and Fitness with bodybuilding pro, Mark Dugdale, on the cover!

Inside there is details on:

- His early years starting off as a bodybuilder

- The start of his acting career

- How he met his wife Maria

- His strong relationship with Joe Weider

- His views on being governor and what he wants to accomplish.

Check out Arnold’s interview inside. Still on stands now!!

Building a body and mind to last! Happy Birthday to our Governor!!!!!

“Great works are performed not be strength, but by perseverance.”  Samuel Johnson

Researchers from Harvard and the University of California, San Diego, reviewed a database of 12,067 densely interconnected people — that is, a group that included many families and friends — who had all participated in a major American heart study between 1971 and 2003. The participants met with heart researchers every two to four years. To facilitate study follow-up, the researchers asked participants to name family members and at least one friend who could be called on if the participant changed addresses. It was that information the NEJM authors mined to explore obesity in the context of a social network.

According to their analysis, when a study participant’s friend became obese, that first participant had a 57% greater chance of becoming obese himself. In pairs of people in which each identified the other as a close friend, when one person became obese the other had a 171% greater chance of following suit. “You are what you eat isn’t the end of the story,” says study co-author James Fowler, a political scientist at UC San Diego. “You are what you and your friends eat.” READ THE ENTIRE ARTICLE HERE

My thoughts?

DUH! Your environment influences your outlook. Has anyone heard of the phrase: “Birds of a feather, flock together??”

A family that eats together, gains together!

I came across this really cool article that I think ALL OF YOU should read in its entirely. Enjoy! 

General weight loss tips

• Remember to keep your goals in sight to motivate yourself.
• 5 Word Diet Plan - and the only one that works: Eat Less and Move More!
• Doing the Zen Habits 30-day challenge to make something a habit really helps make exercise a no-brainer. The first step is getting yourself to do it, after that, the gains are much easier to make.
• To be successful you need to change your life. You need to take control of the bad habits you have turned into an unhealthy life. You need to be excited about it too. And you have to believe that you can do it. Dreams turn into reality very quickly when you work hard.
• Don’t try to lose weight. The number one indicator of excessive weight gain in the future is attempting to lose weight in the past. Don’t diet, it won’t last. Instead get up and go get more exercise.
• Ultimately weight loss is about the balance between calories taken in and calories burned. Take the weight you want to be and the activity level that you maintain and calculate the number of calories that you should eat to maintain that weight. Now you have to eat fewer calories than this number, on average, over time to lose weight and achieve your target. Keep a food diary with full daily calorie calculations. Write down everything.
• Never, never, never eat between the 3 main meals. Then eat what you want when it is time to eat.
• Avoid processed food, or at least food where you can’t pronounce the ingredients. Keep it as natural as possible.
• Stop watching the scale every day. If you weigh yourself, do it just once a week — as soon as you wake up, after you use the bathroom.
• No matter how much you want a change in your life, nothing will happen until you DO something. You can talk about starting an exercise regiment and eating healthier foods all you want, but nothing will change until you START DOING IT.
• Change your schedule, if possible. If you exercise in the afternoon but overeat while while watching TV at night, try exercising at night. Go to work earlier, come home later, schedule your walks during times you know you’re vulnerable to snacking. Switch things up to help break bad habits.
• For people who want to lose 100+ pounds, dealing with the underlying issues of self medicating depression or anxiety is going to be a lot more effective then anything else. Feeling bad about being fat and trying to lose weight, or putting yourself in exercise situations you don’t feel comfortable in are not going to really help until the underlying issues of using food to treat boredom or anxiety or depression. After treating this underlying problem, the good habits will come without nearly so much struggle.
• Start small. Changing your lifestyle overnight is very bad for your body and your mind. You’ll get sick of eating oatmeal 3 times a day, or grapefruit. Your life should be enjoyable and healthy!
• Tell people around you what you’re doing. This will keep you motivated to continue. Don’t ask for their support, but say “I’m on this new thing where I’m going to kick my butt at the gym/road/bike today and” whatever.
• Be aware of self-deception. It can sneak up on you from any angle. Examples of food deceptions: Breaded/fried chicken breast does not constitute an optimally healthy protein source, compared to simple grilled chicken breast. Potatoes do not constitute a viable vegetable source (they are a carbohydrate source).

READ THE ENTIRE ARTICLE HERE.

“When you know what you want,and you want it badly enough,you’ll find a way to get it.” - Jim Rohn