Friday Lean Body Challenge

Try my new workout Lean Body Blast .

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Let’s finish the weekend strong with a challenging workout and good food choices.

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Fitness Friday

What you focus on will flourish!  Take care of your body and you will reap the rewards of looking better, improved health,  and feeling strong. Try my Lean Body Blast and let me know how you like it.

Don’t let the weekend destroy your progress. Let’s do this.

Six Pack Abs! Let’s Do This

What does it take to see ab definition?  It’s not easy and requires a precise workout and nutrition plan.  It’s easy to store fat in the abdominal region so it requires hard work and consistency when planning your workouts and meals.

Begin by determining how many calories you need and journal your food intake on a daily basis.  A great app to use for this is  Lose It!

A clean diet will make a significant difference in your results.  Make a point to eliminate processed foods and eat more green veggies, lean protein, organic fruits, and filtered water.

Circuit weight training, cardio intervals and workouts like my ab circuit below will help you to begin to see those six pack abs!  Try my challenging ab circuit below and let me know how you like it!! Enjoy

 

Enlighten Through Journaling

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Do you count calories?  Perhaps your goal is 1500 but your actual intake is 2000. Could that be the reason your clothes are tighter?  Are you having trouble building lean muscle?  Do you have a clue as to how much protein you get on a daily basis?  Or is your sodium intake off the charts and your blood pressure elevated?

Most people eat mindlessly without thinking about the quality of their food choices. Why not take the time to journal your food intake for one week. I bet you’ll be surprised how writing down your snacks and meals will bring more focus to your food choices.  This makes you much more likely to consider the foods you are putting in your body.  What have you got to lose?  You may actually embark on a new journey to better health.

Check out my article Health and Fitness Apps to help get you started.

Do You Want to? …Then Just Do It!

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Do You Want to Waste Your Life Wishing, Or Live Your Life Doing? – Patricia Mitchell

Do you wish you had another job, a better education,  a healthier lifestyle, a better social life? These things are all within your grasp, but you have to take action. You won’t move closer to your dreams by wishing your life was better. Time has a way of passing us by as we continue to postpone our dreams to another day. Sure, you can always do it tomorrow, next week. or maybe next month would be better.

Take charge of your destiny by writing down you life goals. Prioritize them and then get to work creating a plan. It all starts with determining your goal and then figuring out what specific steps you need to take to make it happen. Follow these steps to set your goals and create your plan for success:

  1. First of all -VISUALIZE YOUR SUCCESS! See yourself reaching your goal and how you will feel when you attain it. You would be surprised how preparing yourself mentally for a task can make a significant difference in your success. Use positive affirmations each day and see yourself moving closer each week towards your goal.
  2. Write down your long-term goal and estimate the time you can expect to meet that goal. For instance if your number one goal is to lose 50 lbs; you can’t expect to reach that goal within a month. A more realistic time frame would be approximately six to eight months since guidelines recommend safe weight loss is around 1-2 lbs per week.
  3. Set short-term weekly goals to help move you in the direction of attaining that goal. With weight loss we know you would most likely need to journal your food intake and make some dietary changes. Therefore make your weekly goals as specific as possible such as I will journal my food intake everyday and will cook all meals at home for the week. If your goal is finding a new job, set a specific goal of spending a specific amount of time putting in resumes several times during the week. Or perhaps determine if you need training and determine what specific steps can be done to move closer to that goal.
  4. Evaluate your progress at the end of each week. Make a checklist of successful measures you have taken and re-evaluate what didn’t work during the week. Then start with fresh short-term goals the following week to help move you closer towards your dream goal. If your goal was weight loss, then weigh yourself at the end of the week and determine if you reached your short term goal of 1-2 pounds. If your goal is a new job, then make note of any inquiries or interviews you’ve received. If you aren’t getting any feedback from resumes, perhaps you need to evaluate your current resume to determine if you need to make changes. Weekly evaluation is key to help you successfully reach your goals by helping you to organize your time and help you improve focus.
  5. Set a time line for a new goal. Once you’ve reached your first goal on the list. Move on to the next and continue with these same steps. Your self confidence and esteem will soar once your realize, it’s not that difficult to make your dreams comes true. You just have to VISUALIZE IT AND THEN GO DO IT!

 

10 Steps To Successful Weight Loss

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  • Realize You Can’t Spot Reduce– There is no such thing as spot reduction. Focus on losing body fat with diet and exercise. Perform total body weight training to attack stubborn areas of fat and cellulite.
  • Set a Weight Loss Goal Of 1-2 Lbs Per Week– This is a safe weight loss goal to help you lose fat while maintaining muscle.
  • Weight Training Is Essential For Your Success– Lifting weights will increase your lean muscle and help boost your metabolism.
  • Be Realistic– You didn’t gain 15 lbs in one week and you won’t lose all those unwanted pounds in a few days. Patience, consistency, good nutrition, and exercise is the REAL answer.
  • Journal Your Food IntakeTo lose weight, you need to get an idea of your caloric intake. Make sure you are consuming enough calories for your activity level but avoid excess food intake that sabotages weight loss efforts.
  • Eat Clean Eliminate processed foods from your diet. The more consistent you are with eating fresh fruits, vegetables and lean protein, the better your results.
  • Include Protein, Carbs and Healthy Fats With Each Meal The proper nutrients will help to optimize your metabolism and keep you satisfied between meals. Make sure each meal consists of protein, carbs (brown rice, sweet potato, green veggies) and healthy fats (avocado, nuts, and coconut oil.)
  • Consider Eliminating Bread, Cereal, Pasta, White Rice, Sugar and Alcohol– Yes sorry to say but alcohol is full of empty calories and  increases your appetite. Simple carbohydrates  increase your appetite, are high in calories, and make it difficult to shed body fat.
  • Drink WaterWater is essential to optimize your metabolism, boost liver function, help prevent dehydration, and rid toxins from the body.

Monitor your progress with weighing yourself every 1-2 weeks. Remember the scale will vary depending on water fluctuations, hormones, food and water intake, etc. Therefore, scale weight is not the best measure of success

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Take body measurements to give you a better indication of fat loss. How to Take Body Measurements

Stay the course!  Once you get in the proper mindset and realize there are no shortcuts to weight loss you are off to a good start. Goals, action, consistency, and mindset will help you achieve success in your weight loss journey

 

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