I'm back!!
So...I'm back!!! Yes, Paris was great, Spain too. But what everyone wants to know is how did I do in my efforts to maintain all the hard work and efforts that I put in proir to leaving. Well, here it is...in 2 weeks I gained a little over 4 pounds. I'm ok with that, since this is not a "diet" but a "lifestyle" in which we must learn to give ourselves small allowances and allow for these vacation hiccups.
While I was away, I followed a smart eating plan on most days; however, there are days that you can't always get in 6 small meals and must opt for 3 large meals and some wine and desert instead...lol.
I made a very good effort to get to a gym, in fact I went twice and attended a spinning class. Unfortunately, the gym was not all that great. Dirty machines and not so kept up...definitely not what I'm used to at home so that was that!! I opted instead for daily walks outside and even climbed the stairs of the Eifel Tower, all 658 of them, which made the baguette I ate afterwards all the more tastier!!
Once back on home turf, I jumped into my daily gym routines, and clean eating, relieved to get back on track and feel good. The first spin class was a challenge as I found the bad food choices weighed me down. It really is amazing how clean eating fuels your body and clears your mind...I know I'll feel better in no time! My goals for the coming months are to lose these 4 extra vacation pounds plus another 10, but with a focus for reducing body fat and increasing fat-burning muscle.
So the lesson here is...when need be, it's ok to endulge and enjoy life a little. Remember leading a healthier lifestyle doesn't mean you can NEVER enjoy a treat! In fact, it is highly recommended. This will wake up your metabolism so when you go back to healthy eating it will work much harder to help you shed pounds faster. The same can be said for one's exercise routine...changing things up will make the muscles stronger and burn more fat, yay!
It's great to be back!!
Blog by: Sofia Ramirez
And the winner is....
I've just completed the first month of this health kick I'm on. I'm not sure if, in my earlier blogs, I mentioned that I was in a friendly competition amongst some co-workers here at the gym to see who could lose the most weight in this first month...a jump-start to get us motivated with rules to keep us honest and a small prize for incentive.
I can't speak for my competitors but I did it in a healthy, nutritional manner, following the Phoenix triVitale nutrition program implemented by my trainer, Eric, and working out 6 days a week with a combination of cardio, weight training and hot yoga. Because I was in a competition that not not only measures weight loss, but more importantly the fat loss, I made sure to put in killer hours at the gym. Those numbers on the scale can often disappoint with fluctuations in water sometimes accounting for 3 to 5 lbs. in one day at certain times of the month (eek!) so the body composition is more accurate.
Today, I am proud to announce that I am the winner!!! We all did well and had great numbers...I congratulate all for a successful start on the road to better health and fitness. My total percentage of weight loss was 7.4% having lost 12 inches overall, and a loss of 6.3% body fat. I feel very svelte :)
So, now what? For me, the journey continues. I'm taking a 2 week break as tomorrow I leave for Europe, but I plan on being conscious of what I eat, while still enjoying myself. I will probably work out much less during these 2 weeks, but I hope to get myself to a gym a few times...walking...shopping, it all counts!
In my next blog I will talk about the struggles to keep up a healthy regimen while away. Is it possible to vacation and leave behind the last 30 days that I've worked so hard for, without gaining a few pounds? I'm not sure...when in Rome do as the Romans, but in Paris, is it the croissants? Will I try? ABSOLUTELY!! Stay tuned and see if I return the same slimmer me...or will the tempation be too much?
As I am going to Spain and Paris, I will end today with an, "Au revoir...Adios...WISH ME LUCK!!"
Blog by: Sofia Ramirez
Getting healthy and fit takes discipline
Getting healthy and fit takes discipline. Not only for the body, but also for the mind. We should not think of healthy eating as deprivation of any kind; however, we all do it. If we're eating healthy and clean, there is no room for those forbidden foods and snacks we all love to hate. In a perfect world. So, what happens when life gets in the way...you hit a wall and suddenly can't get the thought of a slice of cake, or that juicy burger out of your mind?
Should we give in to cravings, or battle through like a soldier in combat?
So, here is the question: "Is it better to eat a small portion of the food we crave, or grit your teeth and suppress the craving?" In my case, I opted to fight my craving and make an alternate choice instead. See, I know myself and I know that I can't have just half a slice of cake or half a cookie...in fact, once I start I'd probably eat the entire bag or the entire cake. I've done it before, many times.
So, my choice of the moment to satisfy my sweet tooth was either go to the local coffee shop and indulge in one of their sugar bombs (did you know that just one of those seemingly healthy, chewy oatmeal raisin cookies has 360 cals and 15 gm of fat, eek!) or choose not one, but two, Oh Yeah protein bars...yes 2, they're small. They were chocolatey and delicious, tasted like heaven but most importantly, had the balance of nutrients to keep my blood sugar from skyrocketing me out of control. The little devil on my shoulder was satisfied :)
So, I was able to tackle my first craving, head off a potential binge, and make it through yet another week...and, yay for me, I've lost 3 pounds this week!
Blog by: Sofia Ramirez
Afraid of being strong???
Is this why most women don't lift heavy weights?? What are they afraid of?
The most common answer I receive is, " I don't want to get bulky" Where did they get the idea that lifting a little heavier will give them MONSTER gains that almost every guy in the gym is dying for!!
I'm just going to put it out there.......Woman, you will NOT get "Big and Bulky" from lifting heavy!
The reason for this happening to men is simple....TESTOSTERONE!! Women have such little amounts of this wonderful hormone that your results will be very different.
Women, lifting heavy will yes, help you build more muscle, more muscle = more calories burned!! That simple. It will not however turn you into the HULK!! Sometimes these muscle gains are so small, you won't even notice.
Lifting heavier weights for 60 min, will burn more calories than 60 min of cardio!!! Like I stated earlier, the more muscle you have, the more calories you burn!!
Get over to the weight section of the gym, and get to 'er!!!
Results are coming your way....FAST!!
Nothing to be afraid of. The only thing standing in your way, is YOU!!
Blog by: Chris Roberts
Once upon a diet
So, I've made it through one full week of my mission to take care of myself, without any major bumps along the way...unless you count those bumps I attained during my very first boxing session, which I will get to in a minute.
This week was all about starting to make positive changes for myself. I've begun writing in a journal to keep track of every morsel that goes into my mouth, and note my activities and my feelings about what’s going on with me, both physically and mentally. Since starting my journal, I am held accountable.
In my journal I plan my week’s food list, my meal options, my activities and my intentions. Someone once told me, “Failure to Plan is a PLAN TO FAIL”. Here is an example of some of my intentions or promises I made to myself:
- I will sweat once a day.
- I will try something new, and not be afraid.
- I will look at food as a way to nourish my body and not feed my emotions.
- I will look at the number on the scale as only a number and not as a reflection of who I am.
- I will practise to be happy under less than ideal circumstances, personal flaws and all.
So with all that said, this week has been in many ways a big eye opener for me, as I dove right into the world of a fitter person, I said goodbye to the word "diet" and vowed never to use it again, embracing the triVitale program as my new way to be.
I kept my promise of not obsessing about a silly number on a scale, and have lasted one whole week without daily weigh-ins; however, I did weigh myself at the end of the week and will get to that in a minute.
I stocked my fridge with healthy foods and did away with the not so good stuff, and finally, in keeping with my “self promises”, I decided to change up my routine and try something new. I've taken up boxing! This was probably the highlight of my week as I bought myself a pair of pink boxing gloves which I was very excited to wear, along with my black and pink runners...ok, totally a girl thing as I also wore a pink shirt that day...a carefully thought out coincidence, lol. The boxing was a lot of fun, not only because of my awesome pink gloves, but because I actually enjoyed learning about it, and will definitely incorporate this into my weekly routine...but, note to self, do not wear any jewellery under the gloves (ouch!!).
The week is done and I feel great! I have more energy than before, I am learning a new sport, which I think I may actually be good at (a girl just needs to hit something on occasion) and finally, I lost a total of 2.5 lbs this week. YAY ME!
I will end this blog with a quote I came across that really motivates me to change, "INSANITY - Doing the same thing over and over again, expecting different results".
Blog by: Sofia Ramirez
So it's 2010, the year I will definetely get fit!
I know, I've said it a million times but this year I WILL DO IT! Failure is just not an option for me this time. So many people say to me, "well you work at a gym...it should be easy, right?" Well, not exactly. I'm a person who lives to eat, and I excercised to eat more. When I noticed extra pounds...hey, no problem! Weight watchers, Jenny Craig, Herbal Magic and Dr B...all quick (expensive!!) fixes and poof! the pounds were gone. Temporarily, that is, as my metabolism slowed down to a crawl and everything I put in my mouth after "the diet" put the pounds right back on.
But no more...working at a gym, seeing people day in and day out training, sweating, and looking good has made me take a hard look at myself. Am I as healthy and fit as I can be? The answer is no, so that is why this year I vow to change myself both physically and mentally. I will eat to live and not the other way around. I will push myself beyond my comfort zones. I will listen to my trainer and make the changes necessary to become fit and healthy for life. No more quick fixes, or starvation diets for me.
As a matter of fact, no more diets. It's all about proper nutrition paired with the right excercise to fuel my muscles which are the engines that burn fat so I can maintain a healthy body weight instead of yo-yoing yet again. Wow, what a notion! Will it work? Stay tuned and follow me along this journey. This year I will be REBORN!
Blog by: Sofia Ramirez
Why do we always feel the need to start a goal tomorrow?
“There are no shortcuts to any place worth going” Beverly Sills
With the new year around the corner everyone is getting ready to set their new years resolution in motion. Once that calendar page turns to January 1st, 2010 all bets are on and nothing is going to detour you from reaching your goals. Whether your goal is to quit smoking, eat healthier, start a new exercise program, lose that last 10 pounds or to lose the first 10 pounds, your waiting to start your mission January 1st.
But why wait that extra week? Start right NOW! Why do we feel the need to always start a goal tomorrow?
We set a future date to give ourselves time to prepare for the changes we are about to make because once the start date comes its 100% or nothing. But realistically when is anything 100% perfect. In order to be successful your goal has to be realistic and you have to be prepared to put forth the efforts to achieve it. Part of this effort is getting back on track when you fall off the wagon. So when you miss or have a bad a workout or eat an unhealthy meal don’t write the entire day off get right back on track with your next meal, with your next workout! Make that next workout stronger then ever, choose a salad instead of fries your next meal. Understanding that there are going to be obstacles in achieving your goal makes you one step closer to reaching it.
When setting your goals there are some important steps to remember; make it realistic, attainable, set a time frame on it and when you step off your path consider it a detour and get right back at it. Nothing comes easy and there are no shortcuts to achieving your goal. Real effort reveals real results!
Blog by: Ashley Duxbury
Variety vs. Quality and Quantity
Who What??
Just a couple of points that render different points of view from everyone!!
Whats best? Quality or Quantity?
Is it how you lift? or What you lift? Or to take it one step farther......what type of lifts?
What do you think?
Whatever you are doing now, do you think its working? Is there something that would work better? More efficiently?
Well, probably!! I am a firm believer in all of the above! Yes all 3 factors can be applied together. Not every workout needs to be a record breaker, not all exercises were created equal, and change is the spice of life!!
SO......If you change the weight, rep range......lets wait here for a minute. As you all know I have blogged about rep range before. If your failure point "normally" is around 10ish. Maybe change it to 16ish, or 6ish. Whatever it is....it should be new!!
Now for Variety, for example....if you normally start chest with a bench press of some kind. You know barbell, dumbell, incline, etc. Maybe start with Flies, push ups......anything different. Every guy in the gym, sorry I can't speak for the ladies, wants a big bench. Well when was the last time you pumped out 50 or 100 push ups!! Wanna big bench? Gotta push!!
How to lift, I am a firm believer in lifting heavy! Not all the time, but depending on your goals, MOST of you should lift heavier, some of you should lift more often, some of you need to change what exercises you are doing, some of you should lift more often!!
Enjoy!!!
To be big...you gotta lift big!!
To be Lean, you gotta burn lean.
Exercise is a lifestyle not a building that says Fitness on the outside!!
Need Help??
Just ask me
Blog by: Chris Roberts
I love to hate and hate to love the Bosu ball
Before all you "BOSU" lovers jump down my throat, here me out!! I DOthink the Bosu ball has a place in our fitness clubs. I don not howeverthink they are being used properly!!!
For rehab, core andstability, I think they are one of the best! For mass, strength, size,and the average "body builder" type.......useless!
How strong can you get your core from standing on one? Standing on one leg on one upside down? Then what?
Myopinion is that once your core is strong.....its strong!! You need to"advance the front lines" so to speak. Move on, build up, better,faster , stronger. The Bosu is NOT the end all and be all to corestrength and conditioning. Try some "pistol squats", "one leggedsquats", "plyometrics." I think one of the best things for corestrength is to reverse it!!! We all can agree that all things strongstart from the ground up. Correct? So lets remove the ground!! Letsbalance on the ball ( nothing touching the ground remember), lets hangfrom a chin -up bar, lets get on the TRX!!
All the exercises above are done with minimal equipment, but MAX effort!!
Youthink you got what it takes?? This is an open Challenge? You think yourcore is strong? I'll make it stronger! Think you've reached your limit?I'll show you no limits!
Think your flexible enough? We'll see how flexible you are!!
You have no where to go but up from here!
Today is the first day of the rest of your life!! Make it count!!
Pain is certain.....BUT suffering is optional
Bring it on!!
Blog by Chris Roberts
INTENSITY!!!!
Why do most lifters lack it?????
Remember I said most, not all!! I know you "iron warriors" are out there working for your gains!! Fighting the battle, winning the war!
If you don't even fight the battle, how can you win the war? You can't!! One needs to advance the front lines, and keep moving forward. Pound after Pound!!!
To often I see someone lifting the same weight over and over, week after week, same lift, not going anywhere! Why has this soldier stop advancing the front line? When did they become satisfied with what they are doing? Is the next step that scary? Have they lost motivation?
WHAT IS HAPPENING????
(Depending on your goals) One needs to lift HEAVY!! You need to get back into the battle!! When was the last time you left the battle field (Gym) thinking to yourself......I just gave that everything.... and then some!!! What a workout!! I won that battle....and I'm going to win again tomorrow, and the next day! Find that inner strength, bring that with you to your next lift!
Next time you lift something for the same amount of reps each set.....add 10 pounds to the first set, add another 5-10 for the second set, suck it up and add another 5-10 to the next set, and so on!! Your Gains will thank you.
"Everyone wants to be big and strong, but no one wants to lift any heavy ass weights"
Ronnie Colman (8 time Mr. Olympia)
For your next workout....get on your battle gear, go fight the iron like its the last thing you will ever do!! Its You VS. You!
Fight the battle, win the War!!
Blog by: Chris Roberts
What's with counting reps?
Continuously I see people counting to themselves or aloud to 10, 12, or 14 reps then stopping!!! Whats with that?? Where did they learn this? Who told them that the above mentioned numbers where the "magic" numbers?
I don't understand why someone would stop at a predetermined number of reps, and expect to get the results they want!!
FAILURE is the answer!!
In my opinion, One should lift to failure!! (or fatigue, seeing failure is such a dirty word) I don't think we all work to our potential all the time. Although this is not an easy task to ask of someone, I truely believe that one can almost double their results by implementing this strategy. Understanding safety is a first priority, if you are unsure if you can apply this technigue safely, speak to a personal trainer, learn how to do this effectively, and get ready to grow!!!
If you want to change something......you need to challenge it!!!!
Blog by: Chris Roberts
