Still want those ABS??
To sculpt your Abs, you’ve got to take hold of your Diet and Cardio.
Sit ups and crunches will help flatten and tone your
abdominals (and strengthen the lower back) but all the crunches
in the world won’t burn BODYFAT to show off your six-pack.
This is what you need to know, Cardio alone will drop water weight
and a little fat but leave you with loose skin and smooth muscle
(not a very nice look for all those hard hours in the gym).
Water and fibrous fruits (apples) not only increase you metabolism
up to 30% but also control hunger to prevent overeating. If
you’ve got a powerful sweet tooth, a crisp juicy apple should do the
trick. Drinking water stokes the muscles to burn fat, and get rid of
Next, eat your veggies, GREENS GO, WHITE OH NO!!!!
White potatoes increase your body sugar and slows down your
metabolism, just like white sugar.
Last, shake up your cardio routine. Don’t just run on the treadmill,
Go uphill, don’t hold on to the treadmill and run at 40mph, run at
a good pace, slight incline and use your arms to run or walk. With
balance, this movement will increase your oxygen uptake
and burn fat.
Studies also show that after 45 mins. of intense cardio the
body no longer uses fat for energy. It will burn muscle, so
you’ve got to eat more protein to save your muscle and
not store fat. Hey, anything is possible!!! Just try it!!
Excuses come easy, training is hard
Excuses come easy, focus is hard
Excuses come easy, admitting you can’t do it without help is hard.
The Trainer -Client relationship is a very strange one indeed.
I’m responsible for guidance and experience, you the client are responsible
for performance, diet , and results. WHAT’S THAT YOU SAY… RESULTS!!!!
Yup results, because I’m going to make you work for that hour, but make no
mistake when Im not in your face, It’s on you . How bad do you want those
pounds off. How bad do you want to see results. How important is real change
and metamorphosis to you. I’m in your face for one hour, It’s your body for
a lifetime. Like I said excuses come easy……Training is hard
you MOTIVATED yet?2939
I’ve been teaching classes weekly for almost 13 years.
Why? Because when someone says “Thank You” it still reaches me inside.
I pride myself on giving all I’ve got to make something happen in 6o minutes.
It’s not easy and not always appreciated but if I can make someone feel
euphoric, excited and accomplished, its worth it. I’ve been very fortunate over the
years to have experienced the mass hysteria that only an endorphin overload can
produce . I also realize that not every instructor has had this experience.
I want my classmates to know I appreciate your spirit and energy, and I hope
to always meet your expectations or exceed them. You come to me by choice
not because you have too, and I’ll never forget that. Thats why I teach, that’s
why I love what I do….Yep, I love what I do.
To move quickly, hastens the heart and excites the senses. When you are alone or with a pack when its time to move, its time to MOVE. The body can become another entity, an engine. The mind set of speed and endurance depends upon the challenge.
Oncoming traffic behind you can push you to move faster to get out of the way but an opponent real or imagined can turn almost anyone into a bullet. This is what’s cool about the mind and body.
Here are a few tips from my indoor-outdoor cycling experience that can be applied to enhance your workout.
1. Know your body’s abilities, then push for the next level (Go hard or stay home!!)
2. Count your strokes or revolutions in 15 sec intervals. Example, each full crank around is one revolution- 15 revs in 15 sec = 60 revs/ min (4×15) this should feel slow without resistance and just right with resistance. Now challenge yourself on different levels of speed and resistance.
3. Heart rates are based on individual performance and ability. NO ONE can TELL you what your heart rate should be . Unless you’re using a programmed HR monitor for a specific training purpose, don’t worry about it. Heart rate and mortality often have nothing to do with each other. Unfortunately, it’s not unusual for highly trained athletes to suffer a heart attack or stroke.
4. If you need to know your “fat burn” or “training zone” do your homework or hire a TRAINED PROFESSIONAL (do your homework again before you hire anyone.)
5. Be comfortable on your bike, proper position and leg stroke length can make a big difference in your ride.
6. Go back to square one, and Move on to the next level
Ok It’s true confessions time . If you Lift , Run, Walk, Bike, Box, Bikram or prefer
to move rather than keep still, you’re a ZONER. I’ve been a zoner since the 80’s.
Long bike rides without a spare tire or cell phone (in the 1980’s cell phones were
the size of Hummer’s) was a Buzz. Martial Arts, specifically Wing chun
Kung Fu was a real mind, body and occasionally painful buzz.
My more recent buzz has been Wall Climbing but I want to write about Spinning
or Indoor cycling. I’ve been an instructor for over 10 years. I’ve had packed
classes, empty classes, sign ups, call in’s, fights in line, fights in class, applause,
cheers and even tears. I’ve had some of my most unbelieveable experiences with
as few as 10 and more than 40 people. But there’s something almost
supernatural about riding in your zone. Indoor cycling, I feel, can test your
ability to trancend your surroundings and create an experience.
However, I feel that you really should experience outdoor cycling
to be effective indoors. The ability to Zone anytime anywhere, is an art .
I want to know ..”what you know about THAT!!”
First, Get Selfish!!! Take your 30 minutes a day, learn how to steal time. In my experience in working with busy moms, timing is everything. Find a time that works for you (2-15 minute bursts a day, 3-4 times a week). For example, first thing in the morning, afternoon during baby’s nap time or evening. Just find the times that work for you. You will soon move to 45 minutes before you know it.
1) Racing stroller
2) Resistance Bands
3) Physio Ball
Stay Tuned, More to Come!!!!2084
Whether it’s 15 minutes or 30 minutes, every little bit counts. Find a neighbor, a friend or even a dog . If there’s no one to keep you company bring your music along or just get lost in your thoughts (which is not a bad thing). Sometimes I find that very soothing when going on long walks. If you don’t have anyone to watch junior, put him or her in the jogging stroller.
Try to pick a route that’s a little challenging (with a few hills for example). You want to feel like you’re working so push a little. You may want to consider a heart rate monitor. This will help you keep track of how hard you’re working and progress being made.
BE PATIENT, BE CONSISTENT AND MOSTLY JUST HAVE FUN!!! Please let me know how you’re doing.
Stay tuned, there’s more in store!!!
- What Are Your Fitness Goals for 2011?
- Fit and Fabulous Over 40
- It’s Never Too Late To Get Started!!
- Make Yourself A Priority
- How To Stay Fit at Work
- Eating to Lose Weight!!!
- Fight the Winter Doldrums!!!
- Evolution of Fitness
- 13 Miles to Go!!!!
- My Last Training Walk