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Tommy Europe says:

Sunday, January 03, 2010

These 27 Fitness and Fat Loss Tips will get you on the right track for this New Year:

Visualize the accomplishment of your goals each and every day. Experience the taste of success and feel that sweet satisfaction.

Push the intensity of your workouts. Don't kill time, burn calories by maintaining a challenging intensity.

Use smaller plates at home. This effortlessly reduces calorie intake and promotes weight loss.

Build accountability into your workouts so that you resist the temptation to take days off. The best way to ensure accountability is to work with a personal trainer either one-on-one or in a group training setting.

Believe in yourself. Know with conviction that you CAN accomplish your goals.

Drink water throughout your day. Do this by carrying a water bottle and opting for water rather than calorie-filled beverages. This simple action is extremely beneficial.

Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.

Don't be afraid to ask for help.

Incorporate High Intensity Interval Training into your cardio workouts by performing bursts of high intensity rather than exercising at a single steady pace.

It's not about will-power, it's about want-power. You have to want it.

Do not eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.

Stop talking about losing weight. Start doing it.

Fat contains twice the caloric density of carbohydrates and protein, so limit the amount that you consume. Fill your diet with lean protein and carbohydrates from plants and whole grains.

Be wary of products that are labeled as ‘health food'. Always read the nutrition labels.

Find a workout partner who is in better shape than you, or better yet work with a personal trainer to guarantee dramatic results.

Make a habit out of reading nutrition labels. Avoid items that are high in fat and carbohydrates.

Destroy negative self talk.

Avoid the trap of high-calorie beverages after your workouts.

Be consistent with your workouts. Exercise three to four times each week.

Expect more of yourself.

High fructose corn syrup should not be in your diet. It is high in calories and will quickly derail your weight loss efforts.

Challenge your body with each workout. Use different weights, do different exercises and break through plateaus.

Eat lots of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, vital for your good health.

Do your cardiovascular exercise after weight training to ensure more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.

Set specific, measurable goals.

Start each day with a healthy breakfast. This important meal should be a balance of carbohydrates, protein and fat to get your metabolism going strong.

You deserve better...go get it.

  Member Comments About This Blog Post:

ONE*BUSY*MOM 1/4/2010 11:59AM

    Great blog! Thanks for posting these tips.

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NANCY-GIRL 1/3/2010 11:17PM

    Cass - Tommy can be mean. Not Jillian mean, but he can be mean... Besides, I don't have a "goal event" to shoot for (like a wedding or anything) & I don't party, so they can't get much "cheater" video... LOL

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ETTEZEUS 1/3/2010 11:15PM

    Great tips!

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    I LOVE THE LAST 10 LBS! It's a great show! For us here in the US it's on FLN. He also does "Bulging Brides" - same idea, but for brides who are getting ready for their big day. He's buff!

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CASSIOEPIA 1/3/2010 10:48PM

    Thanks Nancy. Why don't you audition? What's stopping you?

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NANCY-GIRL 1/3/2010 10:38PM

    Cassie - He's a Vancouver fitness guy who hosts Last 10 lbs Bootcamp (a show I've toyed w/ auditioning for...)

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CASSIOEPIA 1/3/2010 10:32PM

    Words to live by. Who is Tommy Europe? (I'll go google)

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SYBB - Day One

Sunday, January 03, 2010

Day 1 Workout video for Sunday, January 3: DONE (not a real big fan of all the bouncing in this one)

Bonus Challenge for Sunday (optional) - update your SparkPage or blog with your starting stats—such as "before" photos, your goals for the month, what you hope to accomplish during Bootcamp, or any other measurements.

As I said before, my before pictures from the LIC challenge are pretty much where I'm at right now so I'm not going to repost. My starting weight is 131.5. Not sure if that's TOM related but it is what it is. My goals for this month are:
Calorie range - 5/7 days per week
Water - 2 liters or more per day
Fruit & vegetables - 5 servings a day
Bootcamp video - every day

What I hope to accomplish: I need a push to get back on track - I hope this is it.


Another year... another fresh start.

Friday, January 01, 2010

"You have a choice, quit or don't quit."
This morning I cleared out all my streaks so that I can start working on things again. Drink my water, eat my fruits and vegetables, cardio and strength training. Shouldn't be too hard, should it?

I joined up for the SP Bootcamp and posted the schedule on my fridge. Hopefully, that will help keep me on track. It starts on Sunday and I'm rearing to go!
My "before" pictures are pretty much identical to the ones that I posted before the LIC challenge so I'm not going to redo them but I'll post my goals, etc. on Sunday. By then, I should know what they are. =)

  Member Comments About This Blog Post:

TURBOMEL 1/3/2010 7:57PM

    You have done so well to stay active and look after YOU. You have it in you to do great things!

Love ya!

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JOPAPGH 1/1/2010 9:31PM

    Thsi will be my first boot camp. I'm ready to add to my existing aoerobic training and am also happy for the fresh start.

Have a great 2010!! Maybe I'll see you at the Bluenose.

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GEOGIRL 1/1/2010 6:26PM

  Kick butt with the bootcamp! Sounds like a great way to start off the year!

Happy 2010!

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ETTEZEUS 1/1/2010 5:41PM

    You can do it! I know you can!
I also cleared some of my streaks that I only did sporadically last year. I'm determined to follow through with them this year.

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CASSIOEPIA 1/1/2010 5:27PM

    I joined in on the boot camp as well, because I LOVE Coach Nicole's st videos. But we'll be gone for ten days in January, so won't be able to keep up every day.

Let's have fun with this!

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Tracking away..

Thursday, December 10, 2009

So Tuesday was a write-off but Wednesday was much better. I stayed close to my calorie range and, instead of whining when I couldn't make my run, got some real good strength training in. I say "close to my calorie range" because my tracker doesn't include the cracker with brie spread and 5 chip nuts that I also ate. There wasn't any calorie info available but I had to try them anyway.

Today I headed off to work with the best of intentions. After an hour in the car, I wasn't far enough away from my house to warrant trying to get the rest of the way so I called my supervisor and promised a Saturday shift =) Seriously, if I walked I would have done twice the distance. Just made me GRRR. To top it all off, there was a diesel truck beside me that was high enough to pump it's fumes at me... when I got home I felt sick to my stomach and had a raging headache. No fun! I did a little (very little) housework and relaxed. The head and stomach feel fine now thank goodness. Because tonight! Tonight is my Functional Fitness class... my poor little muscles. LOL.

  Member Comments About This Blog Post:

GEOGIRL 12/11/2009 10:04AM

  Glad you had the choice not to have to head into work with the headache, I can't believe how bad traffic has been in this city lately! Getting back to tracking is excellent, keep up the good work!

Things are looking more than a little chilly for the "Catch the Elves" run on Sunday...why oh why do we live in such a cold climate!?!?!?

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ETTEZEUS 12/10/2009 8:56PM

    Those fumes always give me a headache too! Not fun at all. Hope the functional fitness class was fun!

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ASPENJULES 12/10/2009 8:32PM

    Exhaust fumes are the most consistant cause of my version of migraines... sorry about your drive but yay for a nice day at home!

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CASSIOEPIA 12/10/2009 5:51PM

    Grrrr is right about the diesel truck - I hate it when that happens. Glad you are feeling better now.

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JOPAPGH 12/10/2009 5:15PM

    Great job on the tracking. I have seen results since I recommitted to it.

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Wednesday, December 09, 2009

It's Tuesday night and, of course, I'm watching Biggest Loser. A few minutes ago, they offered Shay $1000 for every pound that she loses between now and the next season's finale. I said to Kerry, "me, too please". Then I realized... I would work harder if money was at stake. Now I'm wondering "why?". Why do I have to have that kind of motivation to get healthy? Shouldn't my health, physical and emotional, be worth way more than $1000?

Yesterday, I was depressed and fighting my PMS. I lost and ate way too many calories and WAY too many carbs. I didn't drink the water that I promised myself that I would. I came home from work, plunked my ass on the couch and watched tv from 8 until midnight. Bad Penny.
I woke up today feeling gross and fluffy and emotional all over again. But I did things differently... I drank my water, ate my fruit and veggies, ran 4 kms in the frigid cold and (hopefully) stayed within my calories. My only moment of badness was a 65 calorie chocolate cookie. I feel good tonight. Much better than this morning.

SO! How was YOUR Tuesday?

  Member Comments About This Blog Post:

NEWWALKER 12/9/2009 1:51PM

  Oh - I've been on a major sugar binge! And when I told my trainer that this morning she pointed out that it was actually a sugar AND fat binge.

I would work harder for $1000/pound too! I have 20 pounds I want to loose and $20,000 would go a long way! But I do keep remembering something Jillian said to Shay and that was "make a different choice" - so if I make bad choices one day (such as my sugar binges) - I try to make better choices the next. We're not perfect sadly so we just do the best we can!

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ETTEZEUS 12/9/2009 10:34AM

    I have the same problem during PMS! I'll have to be careful today because I'm going to lunch with several friends I haven't seen in a long time....they LOVE to eat.....and eat......and eat!!

My Tuesday was good! Strength/toning and yoga classes and then got on the elliptical for the first time for 40 minutes. Thanks for asking.

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CASSIOEPIA 12/9/2009 8:07AM

    Always learning - never giving up! You are a succes girl, and don't you ever doubt it. I'm glad your Tuesday was a turn-around day for you.

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JOPAPGH 12/9/2009 6:12AM

    Nice job rebounding from an off day.

My Tuesday was good. Got my water. Hit my ranges, even with the brownie. Ran 7.5 miles. Got 8.5 hours sleep. I have lost three pounds since returning from the Thanksgiving break.

Life is good! Now if they could just finish renovating our bathrooms, it would start to feel like Christmas.

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    Penny-you're only human ! Good for you on getting back on track the next day. And you'll stay on track today! Way to go!!

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