Monthly Archives: September 2011
Not everyone can slice and dice up fresh food, so occasionally we need something FAST. This new Weight Watchers’ Smart Ones has 31gms of protein and is only 340 calories. The meals were SUPER filling and satisfying. Give one a try!
Funny how much time, thoughts, dreams and energy we spend on (trying to) make our bodies look good naked (or in a wet shirt like this amazingly sculpted fella here – wowzers!). Fellow online BCxer, Nick Collins writes “I care too much about my appearance than I should. Im tired of not looking well enough to feel comfortable without a shirt. I think I’ve been beating myself up so hard that im losing sight of what is important.”
Nick is SOOOOO not alone! Not only do we get the privilege (sarcastic tone here) to see ourselves naked in the mirror (yuck!) and feel all our fat pockets, rolls and folds as we shower (double yuck!), but we also look at ourselves with a very critical eye (down right mean to ourselves). No one else sees that as much as we do. Even romantic nights are dimly lit or under covers (thank goodness!!). Bottom line, WE are in our face all the time. Read the rest of this entry
Have you ever seen a sprinter’s body? O! M! G! When people think of sprinters, I think most people generally think of runners – but there is a HUGE difference in the two sports AND their physiques.
A Picture is Worth a Thousand Words
Let’s just compare the two body types. Because sprinting requires strength and power, training like a sprinter develops very muscular, yet very lean, legs. Sprinters leap, jump, explode, lunge and squat their legs into the powerful machines they are.
Since plyometric exercises also burn serious calories, sprinters tend to be very lean so you can clearly see their sculpted muscles. Although many sprinters may never lift a weight, and just use their own body weight in explosive movements like box jumps, many sprinters use powerful functional weight training exercises like the Snatch or a Clean and Press to increase strength.
Running, on the other hand, trains primarily the slow twitch muscle fibers. Slow twitch muscle fibers are more efficient and take a while to fatigue. Fast twitch muscle is for power and fatigues quickly. The different muscle fibers also look different too. For example, let’s look at a chicken. A chicken’s legs are primarily made up of slow twitch muscles (dark meat) because they are on them most of the day. Since they rarely fly, they only need strength to fly in short bursts. That’s why most of their fast twitch muscle is in their upper body (white meat). Like a chicken, runners can have thin “chicken legs” because they too are using their legs for long periods of time. Since the sport of running requires little to no upper body strength, runners often have Read the rest of this entry
This week I’ve really been working on BALANCE. This actually requires I do things OUTSIDE of working out that can improve the quality of your life. Doing things that rest your mind and soothe the soul.
For those of you who only know the fitness me, you may not know my family history or know my passions outside of fitness. I love art – I draw, design, paint and pretty much do anything I can that allows me to be creative. I also ride a motorcycle, which I LOVE. But more than anything else, music has been a part of me and what makes me who I am today.
Growing up with parents who were in a band, we all lived and breathed music. I played and sang at a young age (yep, that’s me in that pic!), singing for large crowds with my parents at 8 and playing drums with my school choir when I was 9. I took piano lessons for several years and picked up the trumpet, which I played all through school. Music was my passion, my therapy, my first love.
Then life happens. Read the rest of this entry
Join me this Wednesday in our weekly FitStudio Tweet Chat! DETAILS BELOW!
This week’s topic is Childhood obesity. You maybe thinking – “WAIT! She doesn’t have kids and I’ve seen her Great Dane – he’s not overweight either. What does she know?!” Although I don’t have children, I took in my 12 year old sister (before picture left), who was over 200lbs, for a month one summer to help her to lose weight and get healthy. SHE
NEVER LEFT! HA! She ended up moving in with us for nearly 2 years. She left our parents (who lived on a farm in Georgia) to chase a dream of being healthy and happy. She left all her friends, her room, her parents who she loved and her sister at a crucial fragile age.
As she shed pounds, she began to see the REAL her – everything God created in her. She began to discover she truly did have control of her life – not just her body. Read the rest of this entry
Compromise is a slow process of lowering your standards, and stepping away from your ideal goal, one small decision at a time. Before you know it, you are miles away from where you want to be.
For example, we set out to lose weight and we may even do a great job at managing calories but then we go out with a friend and compromise our diet by either rationalizing that it won’t hurt, convincing ourselves it doesn’t matter, or believing that we deserve it. I think we rarely ask ourselves the question “will this help me get us to our goal or will this take me away from my goal?” Since we never really think twice about it and ‘just do it’, we are constantly pushing our goal further and further away.
Synonyms for various uses of the word compromise: Bargain, settle, negotiate, accommodate, adjust, arrangement, deal, sellout, trade-off, jeopardize, spoil, weaken, endanger. We don’t negotiate with terrorists, so why should we EVER negotiate with the things that kill us or make us unhappy? Yes, FAT makes us unhappy, being unhealthy makes us unhappy, and making poor decisions also makes us unhappy.
Antonyms for compromise: Contest, disagree, dispute, quarrel, differ, guard, protect, save. THESE are the words we should be applying to our standards. We need to disagree with our cravings and desires, we need to guard and protect our body, goals and morals.
We KNOW working out makes us look and feel better, yet we make compromises that keep us from the gym. We KNOW healthy food makes us feel better, yet we make compromises when we face a menu. NO MORE!
Focus on your goal. The road to success is sticking to the map even when the destination is not in sight, knowing if you just keep on track, you WILL get there.
What is your goal, your ideal destination? What do you have to do to get there? Do you feel it will be worth it in the end? Is compromising worth it? Does compromising ever pay off? NO! Honestly, all compromising does is change the place we live for while because we rarely compromise once – we begin to make compromising a habit. It’s like we start wandering on the wrong road, off the chosen path. Before we know it, we’ve stopped at a place that’s not even our destination and are living there for a while, in constant compromise. Then we are faced with another opportunity to compromise again. Then we live in that world for a period of tiem. After a while we are not just a little away from our goal – we are MILES away our ideal destination – one small compromise at a time.
6 TIPS: ROAD MAP TO YOUR DESTINATION
1.) Set a FIRM goal. Keep your goal in front of you both visually and mentally so you don’t lose sight of your ideal destination.
2.) Make a list. Make a list of the things that HAVE to get done to accomplish that goal & post it.
3.) Track progress. Check off that list every day – as every day you have a chance to Read the rest of this entry
Are you so focused on your FITNESS goals, you’ve lost focus on LIFE’s goals?
Warning: This is a long blog, but I am convinced it will be worth it. We all want quick fixes and tips, but there is nothing quick about making the right decision and changing your life. Take a deep breath and get ready to look beyond muscle and body fat – and look inside.
There’s a very fine line between being SO focused on your body and training your obsessions causes you to lose focus on your overall health, well-being and life. I’ve seen many people uncover layers of fat to expose this new amazing body that even the new owner can’t handle.
Before you know it all they do is look at their physique, think about their physique and want to show their physique to anyone who will look. Before long, there is little room left in their life for others. Relationships go down hill, job performance may even decline, their passions change – and sometimes even their morals.
It’s a very tough act to balance – getting fit physically and staying fit spiritually and mentally. People may spend 2 hours in the gym sculpting their bodies but they don’t spend 2 hours of quality time with their spouse or alone with God. Read the rest of this entry