Looking the part can be half the fun when working out. There is something motivating about putting on your black Nike dryfit shirt with your black Nike training pants, sliding into your black and white Nike Shox, and completing the outfit with your iPod nano attached to your arm by your black and white nano carrier. Now, if you could just pull yourself away from flexing in front of the mirror long enough to get a workout in, then you’d be really looking snazzy!
The truth is you do not need to add a new wardrobe just because you added a new lifestyle change. You don’t even need to match your clothes to your shoes or own an iPod. Instead, you should earn your new wardrobe. I’d rather see people working hard in their college t-shirts and cotton shirts, then see a poser who is dressed the part to a “T.”
Yes, earn the look. There is something exciting about getting a new pair of workout pants or running shoes and trying them out on the treadmill or taking them through a workout routine. I’d almost dare to compare it to middle school and the anxiety of when you picked out your first day back-to-school outfit. Now, I know this may sound silly to some of you, but don’t dismiss this suggestion until you try it!
Here is my workout wardrobe rewards challenge (wwrc) to you:
- Set a fitness or health challenge…ie: Complete a 5k in 1 month OR loose 5lbs in 1 month.
- Figure out the workout wardrobe reward before you start your challenge.
- Complete your challenge and reward yourself!
The wwrc also works good for presents for people you know that might be starting a lifestyle change in regards to health and fitness. This type of reward is one that keeps on giving, instead of a piece of cake or a night of drinking, both in which are divergent to your new lifestyle.
My challenge: Complete 8 weeks of hypertrophy strength training.
My reward: (Besides toned glutes and legs!!) A new Baby G training watch...yes!
3.02.2010
Tunes to Tone by…
Whether it is the guitar intro to "Eye of a Tiger" or "Thunderstruck," there is something about those electric chords that get me PUMPED. I can be in a sluggish non-motivated mood, but I know once I hit play on one of my favorite jams, I get the super-power feeling to take on the world. That last statement might be overkill, however there is a direct link to how music plays a role in our motivation towards exercise. I will spare the dissertation on the science over the relationship between your cortex and music, but instead suggest to you a few beats that make my blood pump when it's time to hit the gym.
This Week's Top Played on my iPod:
“Beautiful Day” – U2
“Man in the Mirror” – Michael Jackson
“Wake the Sun” – The Matches
“Let’s Get it Started” – Black Eyed Peas
“The Distance” – Cake
“Sex on Fire” – Kings of Leon
“Burn it to the Ground” – Nickleback
“Black Betty” – Ram Jam
“Middle” – Jimmy Eat World
“Survivor” – Destiny’s Child
Helpful Hint: Changing up your playlist is almost as important as changing up your workout routine. The emotional connection you make with a song will stick with you each time you hear it. So when you start getting bored with a routine or need that extra push to get you through your workout, then change up your play list.
This Week's Top Played on my iPod:
“Beautiful Day” – U2
“Man in the Mirror” – Michael Jackson
“Wake the Sun” – The Matches
“Let’s Get it Started” – Black Eyed Peas
“The Distance” – Cake
“Sex on Fire” – Kings of Leon
“Burn it to the Ground” – Nickleback
“Black Betty” – Ram Jam
“Middle” – Jimmy Eat World
“Survivor” – Destiny’s Child
Helpful Hint: Changing up your playlist is almost as important as changing up your workout routine. The emotional connection you make with a song will stick with you each time you hear it. So when you start getting bored with a routine or need that extra push to get you through your workout, then change up your play list.
2.04.2010
Never, Never Give Up
It’s easy to give up on yourself when you slip-up on your progress. For example, you set a goal to workout everyday this week. Then, on Tuesday a meeting comes up and you can’t make it to the gym. You think to yourself, “I skipped Tuesday, so I guess it’s ok that I skip Thursday too, and since I’m not going to reach my goal this week I might as well forget my eating habits too!” I have been down this road many times myself and usually the destination ends up in a weight gain detour or a fitness dead-end.
This is why setting realistic goals and looking at the bigger picture are so important, and will help you stay on the right track. So, you may have had a weak moment and satisfied your sweet tooth or gave into skipping the gym for a happy hour but, do not get down on yourself and do not give up either. Instead realize there is a bigger picture and that you haven’t failed. Dwelling on these mishaps will not help, rather it will cause stress, and stress is the enemy. It is when you become conscience and aware of what drives you to make certain choices that your successes will out number your detours and defeats.
A thought to leave you with:
“One of, if not the biggest enemy for each of us is ourselves. This is what we must say to the enemy…No matter how severe the pain you inflict, the lies you tell, or the insults you throw, or challenges you unveil…I will never stop fighting you.” (Sent to me via text from a dear friend.)
This is why setting realistic goals and looking at the bigger picture are so important, and will help you stay on the right track. So, you may have had a weak moment and satisfied your sweet tooth or gave into skipping the gym for a happy hour but, do not get down on yourself and do not give up either. Instead realize there is a bigger picture and that you haven’t failed. Dwelling on these mishaps will not help, rather it will cause stress, and stress is the enemy. It is when you become conscience and aware of what drives you to make certain choices that your successes will out number your detours and defeats.
A thought to leave you with:
“One of, if not the biggest enemy for each of us is ourselves. This is what we must say to the enemy…No matter how severe the pain you inflict, the lies you tell, or the insults you throw, or challenges you unveil…I will never stop fighting you.” (Sent to me via text from a dear friend.)
2.03.2010
Trim in 2010: The Key Ingredients.
With a catchy phrase like “trim in 2010,” there is no escape to maximizing your health and fitness. Below, in no certain order of importance, is a list of key ingredients to obtaining a trim and healthy body.
Lean Protein
Choosing meats that are 99% lean is the best choice when selecting your chop. Stick to only eating beef and fish twice a week.
Boneless/Skinless Chicken Breast
Turkey Breast
Lean Beef (tenderloin, London broil, roast beef)
Low fat lunch meat
Salmon, Swordfish, Tilapia
Egg Whites
Canned tuna in water
Water
80oz is ideal, but if you are trying to lose weight or stay hydrated, then it is important to be drinking water throughout the entire day. The easiest way to know you are drinking enough water is to make sure your urine is clear. (Sometimes the truth is ugly.) A good way to get enough water is to keep a water bottle with you at all times and make sure you are constantly drinking all day long.
Whole Grains
Use these whole grains as substitutes for your refined flours and other ingredients such as bread crumbs, oatmeal, and pastas.
Wheat germ
Quinoa
Steel Cut Oats
Flax
Millet
Barley
The Right Veggie
When strolling down the produce isle choose vegetables low in starch. These veggies are good sources of fiber too. Think GREEN.
Asparagus
Onions
Peppers
Green beans
Broccoli
Leafy greens
Spaghetti Squash
Mushrooms
Okra
Dairy
The dairy debate is still debatable, meaning there is research that shows dairy is helpful in weight loss and also that dairy hinders weight loss. If you take your chances stick to low fat or non fat products. You’ll still be getting a good source of calcium and Vitamin D.
Green Tea
Green tea has proven to speed your metabolism, cut hunger, and loaded with healthy antioxidants to fight diseases and other toxins. Enjoy hot or cold, but watch out for sugar loaded teas. It’s best to choose organic tea blends.
Exercise
3-6 times a week of a combination of strength, cardio, and flexibility training for at least 20-45 minutes will keep your body healthy and trim.
Sleep
You know your body better than anyone else. Some people can thrive on only 6 hours of sleep, but most need 7-8 hours of sleep. Know that unless you give your body time to recover and rejuvenate then you will not reap the benefits of healthy eating and exercise.
Lean Protein
Choosing meats that are 99% lean is the best choice when selecting your chop. Stick to only eating beef and fish twice a week.
Boneless/Skinless Chicken Breast
Turkey Breast
Lean Beef (tenderloin, London broil, roast beef)
Low fat lunch meat
Salmon, Swordfish, Tilapia
Egg Whites
Canned tuna in water
Water
80oz is ideal, but if you are trying to lose weight or stay hydrated, then it is important to be drinking water throughout the entire day. The easiest way to know you are drinking enough water is to make sure your urine is clear. (Sometimes the truth is ugly.) A good way to get enough water is to keep a water bottle with you at all times and make sure you are constantly drinking all day long.
Whole Grains
Use these whole grains as substitutes for your refined flours and other ingredients such as bread crumbs, oatmeal, and pastas.
Wheat germ
Quinoa
Steel Cut Oats
Flax
Millet
Barley
The Right Veggie
When strolling down the produce isle choose vegetables low in starch. These veggies are good sources of fiber too. Think GREEN.
Asparagus
Onions
Peppers
Green beans
Broccoli
Leafy greens
Spaghetti Squash
Mushrooms
Okra
Dairy
The dairy debate is still debatable, meaning there is research that shows dairy is helpful in weight loss and also that dairy hinders weight loss. If you take your chances stick to low fat or non fat products. You’ll still be getting a good source of calcium and Vitamin D.
Green Tea
Green tea has proven to speed your metabolism, cut hunger, and loaded with healthy antioxidants to fight diseases and other toxins. Enjoy hot or cold, but watch out for sugar loaded teas. It’s best to choose organic tea blends.
Exercise
3-6 times a week of a combination of strength, cardio, and flexibility training for at least 20-45 minutes will keep your body healthy and trim.
Sleep
You know your body better than anyone else. Some people can thrive on only 6 hours of sleep, but most need 7-8 hours of sleep. Know that unless you give your body time to recover and rejuvenate then you will not reap the benefits of healthy eating and exercise.
1.25.2010
A Few Tips on Eating Healthy
You have probably heard the phrase “there is no better time than now” or how about this one, “you are what you eat.” As a fan of clichés I chose these ones were ideal for starting a healthy diet. Exercise, though beneficial to both your health and fitness goals, often can not prevail alone. You also need to focus on making informed food choices for a more balanced and healthy diet. Here are a few tips on how you can choose the right foods to fuel your body and continue your path to a healthier you!
• Eat breakfast. You will boost your metabolism and consume fewer calories throughout the day.
• Stay away from food that is labeled battered, bottomless, breaded, buttery, cheesy, creamy, fried, giant, loaded, smothered, or stuffed.
• Watch your portions. Split entrees and say NO to super-sizing.
• Fill up on fiber such as fruits, veggies, whole grains, and beans.
• 4-6 servings of vegetables daily is a great way to add nutritious and low calories to your meals and snacks.
• Be a brown bagger and take your lunch to work. Not only will you save money, but you can control your calories and nutrients.
• Get friends and family involved. When you have a social network of healthy eaters, you’re bound to make right choices.
• Eat breakfast. You will boost your metabolism and consume fewer calories throughout the day.
• Stay away from food that is labeled battered, bottomless, breaded, buttery, cheesy, creamy, fried, giant, loaded, smothered, or stuffed.
• Watch your portions. Split entrees and say NO to super-sizing.
• Fill up on fiber such as fruits, veggies, whole grains, and beans.
• 4-6 servings of vegetables daily is a great way to add nutritious and low calories to your meals and snacks.
• Be a brown bagger and take your lunch to work. Not only will you save money, but you can control your calories and nutrients.
• Get friends and family involved. When you have a social network of healthy eaters, you’re bound to make right choices.
1.21.2010
Ode to Exercise
“Today is a new day, yesterday is gone and tomorrow is yet to come.
I will make it to the gym and not be such a bum.
Both the body and the soul benefit from some exercise.
To make it to the gym, this decision would be wise.
My email is flooded and my meetings ran late.
But, to make it to the gym, this is one thing I necessitate.
To be healthy and fit is my desire and a long prosperous life is something I admire.
I’m taking the first step and committing from start to finish.
From here on out all my excuses will stop and vanish.”
As candid as this corny rhyme is the message is simple. We can not let yesterday’s troubles or tomorrows worries hinder us from conquering today’s opportunities. There is no better time to start then now and no better time to refresh your goals then now. Start today, because you are worth it!
I will make it to the gym and not be such a bum.
Both the body and the soul benefit from some exercise.
To make it to the gym, this decision would be wise.
My email is flooded and my meetings ran late.
But, to make it to the gym, this is one thing I necessitate.
To be healthy and fit is my desire and a long prosperous life is something I admire.
I’m taking the first step and committing from start to finish.
From here on out all my excuses will stop and vanish.”
As candid as this corny rhyme is the message is simple. We can not let yesterday’s troubles or tomorrows worries hinder us from conquering today’s opportunities. There is no better time to start then now and no better time to refresh your goals then now. Start today, because you are worth it!
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