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.
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.
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. =)
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?
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