Hot Off the Bench Press

Archive for May 2010

For the Pass few months I have been working towards pursuing a career in the Health and Wellness industry, and I am proud to say that I have completed a few steps in the process. I have taken my Test for Aerobics Instructor & Certified Personal Trainer and passed with a 97%. I also joined a trillion dollar Health and Wellness company as a distributor and will be traveling over the great state of Texas as well as other states when invited, to teach people how to live longer healthier lives. My next step is to acquire my Certification as a Nutritionist and eventually say good bye to my 9-5!!

Taking care of yourself is SO important! I can’t even begin to stress just how important it is. As a Trainer, Health Consult and aspiring Nutritionist it is my mission to help people from all walks of life improve their quality of health.

There is a trend in the Health/Weight Loss industry, and that trend is “starting a diet/program/weight loss system, but not finishing!”. Often times the reason people don’t finish what they start is because the goal was to unrealistic for the amount of time they set out to achieve it!

Here are some things to remember when starting ANY Weight loss endeavor:

1. Make small lifestyle changes at a time: Don’t try and change your entire lifestyle in 7 days, or even 30 days for that matter. You’ve been developing your current habits your whole life. They won’t be broken over night, so be patient. When you make smaller changes at a time, you increase your chances of completing any program you start.

  • Example: If you are a person who eats a lot of sweets (sugars), replace your sweet cravings one craving at a time with a good sugar like the sugars found in fruits. Remember ONE CRAVING AT A TIME!!!

2. Increase your water intake: Water is a natural appetite suppressant, so drink plenty of it! The minimum every adult shoud be drinking is 64 ounces per day. Recent studies have shown that we should try and drink at least half our body weight, but start with the 64 ounces. It’s possible!

  • The average american drink 5 cups of coffee per day!! 5 cups!!! that’s 40 ounces of COFFEE!!!
  • Just like I stated above, make small changes. If you aren’t a water drinker you are probably not going to go from drinking no water to drinking 64 ounces everyday in a week. So again, make small changes at a time. Start off drinking 1-2 8 ounce cups before the close of your work day. Thats only 16 ounces in a 8 hour period!!!
  • Gradually increase as you and your body are ready! Try drinking a glass of water with you dinner BEFORE you drink juice or soda.

3. Find a 30-Day Meal Plan & Shopping List: Most often times Nutritionist/Doctors and other Wellness Professionals will have sample meal plans and a grocery list located somewhere on their website. Don’t think you have to start one from scratch, use the internet as a resource when you are first starting out! Let the Professionals do the work for you, and you focus on staying the course. I mean why not? They’ve already planned the meals and written out the grocery list. Doesn’t get any easier then that.

  • Most 30 day meal plans will be based on a specific daily Calorie intake so you may need to increase or decrease the amount of food based on your daily calorie needs.* A good meal plan & shopping list to help you get started can be found on http://www.50millionpounds.com. It was created by Dr. Ian Smith, he is most known for his role on Celebrity Fit Club.

4.Get an Accountability Partner: Yep, sometimes we need that extra push from a loved one or friend! Unfortunately when choosing an accountabilty partner most people choose someone on the same fitness level as them!! BIG MISTAKE!! You want to choose someone who is already PROVEN, someone who is beyond the phase you are in! Encouragment goes a long way so don’t be afraid to ask for it, or HELP when you need it.

5. Start a Work Out Plan: Now that you’ve started to make small changes in your eating habits and water intake, your body will begin to be able to handle the physical demands of a work out! So now is the time to start! Again don’t go at it alone! If you can’t afford a trainer/gym membership this is when you can call on your Accountability partner to help! Also, use the internet as a resource! The safest way to begin a at-home work out is to purchase a work out video, these are professionals who know the art of working out as well as the mechanics of the human body so let them teach you!

  • Just because a work out plan promises results in 30 days doesn’t mean you will have results in 30 days. Keep in mind everyone’s body is different.
  • If you haven’t worked out in a while or have never worked out, advance through the dvd slowly. So what if its a “Get Ripped in 4 Weeks” program, you have to assess your own ftiness level. Don’t be afraid to take it slow! You may just need to “Get Ripped in 12 Weeks” instead of 4! Again, we are making small changes over time.
  • ALWAYS seek the advice of your Medical Doctor before you start ANY work out program!

6. Create a Fitness Dream/Goal Board: This is one of the most effective MOTIVATIONAL things you can do for yourself. When you have the big picture up as a reminder, it’s less likely you’ll lose focus. So get to it! Remember, without a vision the people perish, but with a vision the people RUN!

7. Chart Your Progress in a Journal on a Notebook: This will keep you motivated as well! When you see progress, even little progress it helps to keep you on track. BE ON THE LOOK OUT FOR MOTIVATION KILLERS!! Even while charting, don’t let small changes or no change stifle you, you will have times when nothing changes on the outside. Your body is very complex, even though there may seem to be no physical change, trust me, there is internal change taking place!! So stay the course!!!

  • Do weekly “Mirror Motivation Moments”: stand in the mirror and look at your body, talk to yourself out loud about the changes you see, and the changes you want to see. Start loving yourself again.
  • Remind yourself just how capable you are of being in control of your body and your own health. After all, you are worth it!

8. Pick a realistic weight loss goal : Shows like Biggest Loser are awesome, I love them. However, they are COMPLETELY unrealistic for the average American. Those folks are on a show, secluded in a house away from family, friends and most weight effecting temptations, surrounded by trainers and doctors. YOU ARE NOT!! So don’t expect the same results! You don’t have a personal trainer & nutritionist and all of American cheering you on!

9. Get on a nutritional supplement plan that will compliment your weight loss goals. Nutritional supplements are a great asset when beginning a work out/life style change. Look for products that will naturally aid in the weight loss process! Organic, Herbal products that aren’t chemically altered or manufactured are what I STRONGLY recommend! It’s also best if you get them in powder or liquid form, this allows for faster absorbtion by the body without wasting any product.

  • If you have questions about how to get on a Supplement Plan or have any questions, I can help you. I advise you to seek the advice of a Wellness Professional such as a Trainer or Nutritionist so that they can help you maximize your weight loss.

10. Love yourself enough to live better: You’d be suprised how many people start a weight loss program to impress someone else! THAT’S ALMOST A GUARANTEE FOR FAILURE!!! The person you are trying to impress can be here today and gone tomorrow. You have to do this for you!! We spend way too much energy trying to impress people who don’t really like us!

  • Keep these things in mind always: Anything done in excess is NOT good for you, that includes sleeping, eating, drinking, and even WORKING OUT!!
  • Don’t overload yourself! Take it easy when you need to… Love yourself enough to know when to PUSH and when NOT TO PUSH!
  • Be honest with YOURSELF about your fitness level. If you can’t do it, then you can’t do it don’t feel guilty! As you continue making changes and working out your body will be able to handle a more intense work out. If you can do it… DO IT!! No Excuses!!

I pray that you all have a life full of Health Successes!! My goal it to help you “LIVE BETTER & LIVE LONGER!!

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Let’s talk SQUATS! Yep, those dreaded exercises that resemble sitting in an invisible chair! Most people will tell you they don’t like to exercise! They definitely don’t like to do squats, because they are no fun, they tire you out quickly and they hurt! I am no fan of squats myself, but I will endorse them and recommend them to all my clients because they WORK!!

Squats will firm and lift your butt, and of course make your quads and hamstrings look like God himself scuplted them to look like “muscular works of art”, but there are so many other benefits to doing squats that most people know little to nothing about.

The FAB 4!! Want perfectly toned quads?? SQUAT!!! Yep, when you squat you maximize the functions of the quads. Basically, you work all 4 muscles of the quads at the same time and this increases your chances of fully developing them.

Get the HAM HOCK off your Hamstrings!! This is the muscle group that sits behind the thigh and make up most of the upper leg. Squats will work all those areas at the same time.

I’m rubber, you’re GLUTEUS!! Everybody want’s a JLo booty, or an Apple Bottom!! That perfectly round bottom that looks like you can bounce a quarter off it!! Yeah, you know what I’m talking about!! Do some squats!! The gluteus muscle group is the place where women are most susceptible to dimples and cellulite! Squats provide MAXIMUM stimulation to this area, and will tone up and smooth out dimples/cellulite faster than most exercises.

Other MAJOR benefits of squatting:

  • You’ll tone muscle and notice less flabbyness faster
  • You’ll burn a lot of calories! Squats are an excellent CARDIO workout!
  • Increase flexibility in the lower body.
  • WORK ALL MAJOR MUSCLE GROUPS AT THE SAME TIME!
  • Engage your CORE without doing sit ups or crunches.
  • If you are a basketball player who likes to dunk, or a long jumper… squats will increase your ability to jump higher and longer.

The summer is coming! You want to look good in your shorts, skirts and sundresses right?! It’s time to SQUAT!!



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  • angelaostafichuk: It's so scary! Obesity is becoming a "BIG" problem! We are on the movement of eat less, eat better : ) It gets harder though when you get older...
  • sheletialatrice: Thank you, I appreciate the feedback.
  • TaQuinda Johnson: This is awesome! I will never look at cleaning the same :)