That’s an appealing title isn’t it? It seems that in this day of fitness a great majority of people want results with little to no effort. People wonder why it takes them so long to reach their goals but won’t approach them in a logical manner. If little to no effort is how you got the way you are now, then how can you expect to have the opposite effect on your body from that same approach? If you are saying in your head “something is better that nothing” right now, then I’m speaking to you.

What is your INTENSITY level when you exercise? Do you expend all the energy you have in the shortest amount of time, or do you try to conserve energy until the predetermined time has elapsed?……….Plain coming english in 3,2,1……Do you 1. Go hard, catch your breath, then go hard again? OR 2. Go through the motions until your 30min. or however long you decided to workout has past…….on your cellphone, talking to your friends, reading a book, looking at everyone else like they’re crazy cause they’re sweating all over the place. Walking out the gym looking the same way they did coming in. Then get online talking about how you got it in at the gym today. (are you uncomfortable reading this right now?) Understand this, no matter what it is in life, your approach dictates your outcome. If you want mediocre results then give a mediocre effort. If you want life changing results then give a life changing effort. If you want the effects to last short term then give a short term effort. If you want the effects to last long term, then give a long term effort. Simple logic. These post are a direct result of what I see everyday. I have people coming to me on a regular basis asking how can they reach their goals, but wait til the VERY last second to start achieving them, with a laundry list or things they don’t want to do. It seems everyone wants that spectacular “after” photo, but will put more effort into searching for the easiest way to get there, with as little effort as possible, than actually working towards that goal.

Take a look at these pics and decide who’s going to reach their goals quicker……

no intensityintensity resizeno intensity1 resize

intensity3 resize

The reason I chose this topic is because this is how the fitness industry makes BILLIONS. They tell you what you want to hear…..QUICK, EASY, CONVENIENT. Well I’m going to tell you the exact opposite. Get up! Get out the house! Skip putting on make-up (ladies)! Put the phone down! Close the book! AND GO HARD! Go until you need to catch your breath. Go hard until it burns. Go hard until you need to lay down in the middle of the floor no matter where you are. Get up and do it again…….and after that, get up and do it again. This is how you change your life.

~it’s about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

MiMi1Okay…..We’ve FINALLY seen the season premiere of Love & Hip Hop ATL! At this point I don’t know if I wanna slap the HELL out of MiMi or give her a hug and a heart to heart Sista Gurl Talk. I’m really trying to rap my mind around the fact; WHY she DIDN’T realize that Nikko trifling good for nothing self was an OPPORTUNIST??!! I wanna believe in my heart that this snake of a man leaked that video without MiMi’s consent….HOWEVER, It couldn’t of been me at the table because I would have flipped over the table on top of him and STOMPED the devil and the rest of his life out of him. Only time will tell us the TRUTH & I’m on STANDBY deleting EVERY tape I’ve EVER made with the Mister LAUGHING BUT VERY SERIOUS!! Hey……you never know what someone will do especially after a breakup! In this day and age you can’t share secrets with so called girlfriends or intimate videos and pictures with so called boyfriends or some spouses. Remember EVERYONE has an agenda and sometimes the agenda is not always positive or in your best interest. I hope the pleasure she felt was worth the EMBARRASSMENT for a lifetime….poor Eva!! What’s your thoughts…..Did she willingly leak the tapes or was she bamboozled and hookwinked?!! LEAVE YOUR COMMENTS &  #LetsTalkAboutIt

MiMi2

MiMi3

[twitter style=”vertical” float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”] [linkedin_share style=”none”]

[google_plusone size=”standard”]

 

 

baby feet resize

Your feet  are very, very  important! You must take care of them.You use them for standing, balancing, running, jumping, and simple walking. Think about it, if your feet are not prepared, your activity will suffer. Kinda like buying the top of the line sports car, with all the bell and whistles, 0-60 in 4.3, but putting the cheapest tires you can find on it. I for one have feet that can get really bad if they aren’t taken care of. The soles of my feet callus up, my heels can split, and bleed. Not a pretty sight. TMI, maybe but if you have a problem or run the risk of developing foot issues then this may help you.

I’ve experimented with some different options for daily maintenance to help keep my feet in a satisfactory condition. Some of them yielded better results than others.

baby oil resize

First I tried baby oil: It didn’t soak in too well or protect my feet my feet overnight.

vaseline-1

Next I tried good ol’ Vaseline: It absorbed into the thick skin and my feet were conditioned nicely

glycerin resize

3rd I tried 100% glycerin: It did soak in but didn’t last all night. It was kind of mess also.

zinc resize

4th was Zinc Oxide: I was impressed with the way it accumulated in the creases and cracks, but zinc oxide keeps moisture out not in. My feet felt dry the next morning and were not soft at all. This may be an option foryiou is your feet sweat.

desitin resizevicks resize

5th I tried a combination of Destitin (which is basically petrolium jelly) and vicks lemom scent vapo rub. I figured the Vicks would open the pores and the Desitin would soak in and moisturize my feet. It worked well. Probably just as good as the Vaseline alone.

Bi-weekly pedicures are great if you can afford them but I try to be a little more practical with my spending. I have a Ped Eggpedegg resize. This is great for exfoliation (removing dead skin), which is something you should do before moisturizing. Take a little extra time every night to devote to your feet. Don’t wait until you’re incapacitated before you address the issue.

~its about what YOU see in the mirror~

 [twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[google_plusone size=”standard”]

 

attitude resize

Did you start your workout yet?  Have you changed your diet? Do you feel that its hard to  live an active lifestyle after being sedentary for so long? Do you feel that you will never get eating healthy down packed? Do you feel like your goal was too far fetched? The one thing I know about training and counsling is ATTITUDE is one of the most important weapons you can have in your aresenal. I often used to ask myself, why is giving up so easy? Why is it so easy to give in? Why is it easier to do negative than positive? When I am confronted with unmotivated people, I keep the answer to these questions in mind. One of the first things I tell new Fitness Freaks is that once you decide to make a positive change in your life, EVERY reason possible will rear its ugly head to deter you from your goal. How do you overcome this?

at·ti·tude: noun
ˈatiˌt(y)o͞od/

a settled way of thinking or feeling about someone or something, typically one that is reflected in a person’s behavior.

Every negative situation, every negative person, every negative thought should be met with the ATTITUDE that reflects your deepest desire. You started on this journey because you wanted to change. Your life, up until this point has accommidated what you no longer desire. So what do you think is going to happen once you decide to change? Opposition.  And what do we fight opposition with?……. ATTITUDE! I won’t give up! I won’t give in!  I won’t quite! I do still want this! This is tough but I am tougher! I won’t look for the excuse, but the solution! I won’t look for the way around, but the way through! We ALL started with a day1, and don’t think every day after that has been consecutive. There has been bumps in the road and side tracks, and but progress has always been the goal. God didn’t make any of us perfect, therefore our journey won’t be perfect.  Keep this in mind when you feel like this healthy life wasn’t meant for you. Remind yourself over and over that…………..

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

exercise recovery resize

Getting fit is more than just the activity you perform. Your recovery time is just as important.

I don’t have to tell you to get your butt in gear…..well some of you I do. What I might also have to tell you that spending hours lifting, running, and jumping day-in-and-day-out will stall your progress. Rest and recovery are essential components to any strength and conditioning program and most coaches and trainers would argue it’s just as or more important than the lifting itself. Recovery must occur before progress can be made. It’s important for staying injury free, long-term consistent training, and maxing out from time to time.

Here are some recovery tips I’ve gathered from varios sources to help you.

Rest– Getting plenty of sleep and resting your body may be the most effective treatment. 8 to 10 hrs of sleep a night is ideal. You actually burn calories in your sleep while your muscles recover from resistance training.  

Hydration – Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful. While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.

Blood flow: Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a very strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.

Pre & Post-Workout Nutrition – My formula for this is to consume a healthy carb (usually 1 cup of raw almonds,walnuts, and dried fruit) and water pre-workout, and a healthy carb (piece of fruit) and protein (1 boiled egg) post-workout.

Topical Creams – creams like Ben Gay and IcyHot provide the perception of pain relief, but have no effects on the underlying muscle.

NSAIDS – nonsteroidal anti-inflammatory drugs like Advil and Alleve can help relieve the discomfort of muscle soreness. It’s not advisable to use NSAIDS on a consistent basis, but rather for an acute bout of soreness.

Stretch! Stretch! Stretch!– it is very important to legnthen the muscles for good range of motion. Most cases of muscle pulls are because the muscle hasno elasticity. You see this alot with body builders. Their biceps are so tight that the can’t straighten their arms. Tight muscles are one of the main causes of pulled hamstrings.

The top 3 inhibitors to making progress in your training are….

1) Lack of sleep

2) Lack of proper nutrition

3) Overtraining

The best way to avoid very sore muscles and improve recovery is to use a progressive exercise program where workouts become harder at a measured pace over time. Remember not to try to accomplish all your goals in one day. Pace yourself. It took you this long to get to wherever you are now. Give yourself time train and time to recover.

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

 

http://www.mensfitness.com/

http://www.quickanddirtytips.com/

You don’t have to be in the gym to get a great workout. Try these fun activities to reach your goal.

Model mit Kettlebell

Kettlebells


One of the most effective fitness tools Iv’e found, kettlebells will boost your cardio, sculpt your body and improve your strength with every move. Kettlebells come in a wide range of weights, giving you the ability to start easy and work your way up as your fitness soars. My suggestion is to get the Empower Fitness 3-in-1 Kettlebell, which gives you five-, eight-, and 12-pound options. It also comes with Gin Miller’s Swing Yourself Fit DVD, which features three different workouts that will change your body. Kettlebells will not only tone you from head-to-toe, they are also a fun way to bust fitness boredom.

skating

Rollerskating

 

Remember the good back in the day when all your friends had their birthday parties at the skating rink, and you spent hours racing around the floor? Recapture the fun by grabbing a pair of quads or inline skates and hitting the pavement. You’ll love the feel of the wind in your hair, and you’ll be psyched to know that the average 150-pound woman burns roughly 450 calories during an hour of skating.

trampoline resize

Trampolining

 

Trampoline gyms like Sky Zone Indoor Trampoline Park are popping up all across the country. That’s because jumping on a trampoline is excellent exercise — and it’s just plain fun.

If you don’t have a trampoline gym in your area, create your own jumping workout using a home trampoline. Representatives from Springfree Trampoline suggest performing a total-body strengthening workout incorporating straight jumps, seat drops, pike jumps, hands-and-knees drops and jumping jacks. A 20-minute routine will leave you feeling both exhilarated and worn out

trx training

Suspension training

Suspension training using a TRX or Jungle Gym XT trainer can help you gain excellent full-body balance and strength wherever you are. These easily transportable devices engage large and small muscle groups while you perform pushups, squats, lunges and other body-weight exercises.

cycling resize

Outdoor cycling and Alternatives

 

Indoor spinning classes can be fun, but nothing beats the thrill of a real ride. Pick up a bike and hit the roads and trails for a consistently fun challenge. Constant changes in terrain will also offer a challenge. You can make it up that hill!!!

If you shy away from cycling because you can’t stand the butt burn, check out a few of the new outdoor cycling alternatives such as the Trikkeand the ElliptiGO. The Trikke engages your legs and core as you power the three-wheeled standing cycle around town, while the Elliptigo functions as an outdoor elliptical machine, allowing you to run on wheels!

zumba resize

Dancing

 

Dancing is a great way to exercise while having a blast, and the best part is that you can do it anywhere there’s music. Simply turn up your stereo and create your own routine to your favorite playlist. Zumba is a great group activity that is sure to burn 100s of calories. Cut up a shirt and show’em what you workin with!

pole dance resize

Pole Dance

Pole dancing fitness can contribute to significant weight loss for individuals when combined with other fat burning exercises. In one single class you can burn as many as 250 calories which is the equivalent to a good gym session, says Weightlossresources.co.uk.  Pole dancing will also build and tone muscles, increase flexibility, and boost confidence.

 

I don’t recommend skipping resistance training as building muscle will accelerate your fat loss and increase strength. Whatever you choose to add to your program, pick an activity that you enjoy. You want something to look forward to when exercising. This will keep you coming back even if you don’t feel particularly motivated that day. Tomorrow a client and I are slipping on the boxing gloves. I hope she’s ready!

~its about what YOU see in the mirror~

 

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

 

 

 

 

 

http://www.sheknows.com/

http://www.medicaldaily.com/