Hottie Body 2009!

KStyle tips:
1. Exercise when it is most convenient for you, when you can go longer (30+ minutes), harder (intensity at 7-8), and have the right equipment (i.e., access to cardio, strength training equipment).

2. If you can't exercise for a complete 30 minutes, break it down to 10 minutes sessions three times a day (Just make sure you are working out at an intense level).

3. Never skip a workout you have scheduled, you will lose ...

Hottie Body 2009!

KStyle tips:
1. Exercise when it is most convenient for you, when you can go longer (30+ minutes), harder (intensity at 7-8), and have the right equipment (i.e., access to cardio, strength training equipment).

2. If you can't exercise for a complete 30 minutes, break it down to 10 minutes sessions three times a day (Just make sure you are working out at an intense level).

3. Never skip a workout you have scheduled, you will lose motivation. If you scheduled 30 minutes, do 10. If you scheduled 45 do 25 minutes.

4. DO YOUR STRENGTH TRAINING! It really helps with weight loss and inches loss.

5. Water, water, water! It is the answer to everything.
-when hungry, drink water
-when thirsty, drink water
-when tired, drink water
-when bored, drink water
-when hot, drink water
-when you first wake up, drink water
-before you go to bed, drink water
-before and after you go to the bathroom, drink water
-when you eat, drink water
-while walking, drink water
-when angry, drink water
-while out to eat, drink water

6. Make an Inspirational Poster. Use pics of fit people, or just body parts you want to achieve. Look at it daily. Talk to it. Visualize it with every workout.

7. Know you daily calorie intake. Do not go over your calories for more than two days straight.

8. When starting a weight loss regime, it is important that you deal with emotional issues that may have caused your weight gain. If this is not dealt with, it will be harder to lose the weight as well as hard to maintain a loss.

9. Some people can do it alone, despite what studies say. But most people will need some kind of support system, be it in the form of family, freinds, co-workers or on-line buddies.

10. EAT BREAKFAST!! And eat every 2-3 hours in well-balanced meals. Pre-plan your meals so there is no room for error.

11. Research!! Everything you need to know about health and fitness you can find in books, magazines and online. From the proper way to perform a specific exercise, to chat rooms to daily tips.

12. If it's green, it's free! Load up on green veggies all day, as much as you like. These are typically low calorie and some even trigger weight loss. My faves include: asparagus, okra, green beans, brussel sprouts, cabbage, baby spinach, collard greens, cucumbers, lettuce, green peppers, broccoli and so-oo much more! Also other veggies that are free: carrots, celery, onions, cauliflower. etc. Eat raw if possible, steamed, grilled or roasted, adding whatever seasoning you like (except salt) and a little or no oil.

13. Limit salt! We store salt in our body for various reasons, but excess salt causes water retention and causes bloating. Keep sodium below 2,000 milligrams a day.

14. Make a written agreement with yourself, a friend or your trainer. It can be as simple as a "To-Do" type of list pinpointing your nutrition and exercise changes you will make. Sign and post were you can see.

15. Set up a list of goals and rewards for yourself. Make sure they are meaningful to you.

16. Alter your environment to make your new lifestyle as easy as possible. Things like setting workout clothes were you can see it, always carrying a water bottle, keeping a written journal for food and exercise, posting helpful signs where you can see it daily, keeping fruit and other healthy snacks at your desk, and surrounding yourself with others who live a healthy lifestyle.
*******************************
LOVED this response to my blog titled "Do YOU, and I'll do ME"
YOU eat a whole pizza, I'll have a slice thanks.
YOU eat a large ice cream, I'll have a kids size.
YOU eat all of your pasta, I'll ask for a to-go box at the get go.
YOU watch CSI, I'll do the 30 Day Shred with the sound off. :)

by TOWANDA000

ELIMINATE THESE WORDS FROM YOUR VOCABULARY:
I can't
If
Doubt
Try
I don't think
I don't have time
Maybe
I'm afraid of
I don't believe
It's impossible

Replace those with:
I can
I will
Expect the best
Commit
I know
I will make the time
Positively
I am confident
I do believe
All things are possible
**************************************
This worked so well for me last year, I had to do it again! I started 2009 at 126 pounds and my end goal is 110.

2009 goals and rewards.

Goal weight 120 lbs. Achieved 2/2/09
Reward: Go shopping! Have a party!! Shout, scream, laugh, cry. I'm sure I will be very emotional. Of course, this was my last goal of last year, so now it is my first goal of the year.

Goal weight 118 Acheived 3/28/09
Reward: Mini Spa Day

Goal weight 115
Reward: More Hip Hop Abs workout

Goal: Body fat 24% Achieved 2/7/09
Reward: new workout clothes

Goal: Body fat 22%
Reward: new Turbo Jam DVDs

Goal: Body Fat 20%
Reward: Shopping Spree

Goal: First 5K race
Reward: air rope

Goal: Second 5K
Reward: BOSU

"You don't get to the finish line and quit, that's when you give it your all," Jillian Michaels

Come visit me at my other pages:

Read my weight loss articles:
http://www.examiner.com/x-12980-St-Louis
-Weight-Loss-Examiner

Watch my body transform!
bodyspace.bodybuilding.com/Kstyle281

I'm a Beach Body coach!
teambeachbody.com/kstylefit

My Fitness blog!
kstylelifestylefitness.blogspot.com

Read More About KSTYLE281 (Updated October 12)

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