Being "me". Wife, Mother, Daughter, sometmes-wacky friend, lover of chocolate covered almonds and elephants. I'm out to help others "shine" and to get us feeling GREAT about ourselves so we can be awesome role models to our kids!
Friday 19 April 2013
Motivation is key!
My message for today? MOTIVATION! I'm so lucky to do something I'm beyond-passionate about and truly get my thrills from helping others get their results! (First they must 'fail'...ie...work themselves to failure!). I've had three instances lately where 'something' triggered with Clients to make them kick it up a notch and SERIOUSLY get healthier (ie...work harder and eat right!!
One was a person who went for a jog for the first time - evurrrrrr on pavement (as opposed to a cardio machine). This person was absolutely shocked at their results and realized how unfit they are. It shook them up...and they so understood the importance of being healthy and strong that they have switched to serious exercise and nutrition.
Second person is a Client who wanted herself and her Child to be fitter - and slimmer: both were drastically overweight. As much as I tried to give them hard work and tips......they weren't willing to get serious about their food. I took her aside one day and said I felt uncomfortable taking their money when they weren't working properly towards their goals. I also mentioned the reason (her child) they had begun. That was the pivotal moment for her - and them. I'm so proud: they work like dogs and are eating SO well...making all the RIGHT decisions. So happy! They are losing weight by the week! She (for the first time ever!!!) has a waistline and her child's clothes from last summer are now waaaaay too BIG!! Yayyyy!
Lastly - a Client again has been working SO hard with me...but wasn't serious about the food. Peeps!!! NOOOOO point in working like a dog if you aren't going to eat right!! Well..there is ALWAYS point to workout...but results won't follow! This Client had her measurements taken....wasn't happy with the small results. Well...we had a talk: me saying I can work you hard every time but if your eating out a ton and making pies at home...no results will happen. Again: this was her moment and she as of this week is eating right! Next time we measure I'm excited, since she WILL get her results!
So...do you need to become healthier? Fitter? Smaller? If so....are you truly giving it your all? If you are honest and are not, answer me this:
What's your motivation going to be? Hopefully...this post is it!
Shine On...
Monday 15 April 2013
How healthy are YOUR Abs?
Happy April!
Finally some Spring-like weather that's not wet!
Are you thinking ahead to perhaps summer (dare I say?!) - hot days, blue skies and (gulp) BIKINIS?!
Why not make this the year you'll strut your stuff out there - and it CAN be done!
However....you don't want to whittle that waist for just that bikini! Look at some of bees statistics and find out why lean abs are so good for you!
57% of women with lean bellies are less likely to die of heart disease (according to Women's Health, from which all bees stats are from);
12% percentage by which women are less likely to have a stroke if they LOWER their body fat;
40% by which women are less likely to develop arthritis of the hips or knees - when their abs are leaner!!!
69% - percentage of decrease in development of TYPE 2 diabetes when your body fat is less!
SO! NOT being a downer...there are many more stats I could go into to show how important a tighter ab region benefits us, but this is a good start. I think these points prove the point.
WELL? What to do?
1. LIFT WEIGHTS! I don't mean 2lb weights which we tend to start with (of course, start small o get the form...but once it's easy.....GO FOR IT!!! I tell you! I've transformed my mid-section by upping my weights!
2. TAKE CHARGE of what you are eating! Record everything you ingest for three days and take an inventory of your cupboards. Sugar? Gone! Most juices, iced teas, pops, GONE!! If you are drinking multiples of these in a day - it's like eating dessert!
3. Use a smaller plate/dish at mealtimes!
4.PRRRRRROTEIN! Do you get enough? Keeps you fuller, controls your blood sugar levels (aka...hunger spikes no more!!), burns more calories during your day! Either snacking or eating a meal...make sure you include (healthy) protein...less bad carbs...your dress size will melt away!
5. DON'T WORRY, BE HAPPY! Remember that song? Well...he was certainly on to something! Stress activates a hormone which makes you hungry. This kind of eating can actually increase your waist-size as a result of hormone levels ... NOT the kind or place to gain weight!
What exercises should You do then?
1. WEIGHT TRAINING! Can't say it enough. Resistance creates change: if you really want it you'll do it! You won't a a female bulk up....try it and see the changes!
2. CARDIO: you will find if you are using significant weights..l.that at the end of each set, it'll feel like you've been for a run! However, I always think adding a cardio component in (but change it up REGULARLY! Keep your body 'guessing'!) is worthwhile if you can.
3. ABS ABS ABS! Planks (front and side), push ups, crunches, use weights and medicine balls, Swiss balls..move arms, lift legs.....so many options!!!! . But work em til they can work no more!
As always: ask a Trainer for help....make sure your form is ideal and that you are doing it all correctly.
Seriously...if you want this badly enough it takes four things: motivation, determination, DESIRE and patience! It's a daily appointment for you...one which WILL pay off!!!!
SHINE ON!
:D
Finally some Spring-like weather that's not wet!
Are you thinking ahead to perhaps summer (dare I say?!) - hot days, blue skies and (gulp) BIKINIS?!
Why not make this the year you'll strut your stuff out there - and it CAN be done!
However....you don't want to whittle that waist for just that bikini! Look at some of bees statistics and find out why lean abs are so good for you!
57% of women with lean bellies are less likely to die of heart disease (according to Women's Health, from which all bees stats are from);
12% percentage by which women are less likely to have a stroke if they LOWER their body fat;
40% by which women are less likely to develop arthritis of the hips or knees - when their abs are leaner!!!
69% - percentage of decrease in development of TYPE 2 diabetes when your body fat is less!
SO! NOT being a downer...there are many more stats I could go into to show how important a tighter ab region benefits us, but this is a good start. I think these points prove the point.
WELL? What to do?
1. LIFT WEIGHTS! I don't mean 2lb weights which we tend to start with (of course, start small o get the form...but once it's easy.....GO FOR IT!!! I tell you! I've transformed my mid-section by upping my weights!
2. TAKE CHARGE of what you are eating! Record everything you ingest for three days and take an inventory of your cupboards. Sugar? Gone! Most juices, iced teas, pops, GONE!! If you are drinking multiples of these in a day - it's like eating dessert!
3. Use a smaller plate/dish at mealtimes!
4.PRRRRRROTEIN! Do you get enough? Keeps you fuller, controls your blood sugar levels (aka...hunger spikes no more!!), burns more calories during your day! Either snacking or eating a meal...make sure you include (healthy) protein...less bad carbs...your dress size will melt away!
5. DON'T WORRY, BE HAPPY! Remember that song? Well...he was certainly on to something! Stress activates a hormone which makes you hungry. This kind of eating can actually increase your waist-size as a result of hormone levels ... NOT the kind or place to gain weight!
What exercises should You do then?
1. WEIGHT TRAINING! Can't say it enough. Resistance creates change: if you really want it you'll do it! You won't a a female bulk up....try it and see the changes!
2. CARDIO: you will find if you are using significant weights..l.that at the end of each set, it'll feel like you've been for a run! However, I always think adding a cardio component in (but change it up REGULARLY! Keep your body 'guessing'!) is worthwhile if you can.
3. ABS ABS ABS! Planks (front and side), push ups, crunches, use weights and medicine balls, Swiss balls..move arms, lift legs.....so many options!!!! . But work em til they can work no more!
As always: ask a Trainer for help....make sure your form is ideal and that you are doing it all correctly.
Seriously...if you want this badly enough it takes four things: motivation, determination, DESIRE and patience! It's a daily appointment for you...one which WILL pay off!!!!
SHINE ON!
:D
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