Monday, November 30, 2015

4 Self Motivating Mind Tricks

Are you struggling with self motivation? 

Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet? 

You’re not alone and today I’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals… 

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

If you like these tips sign up for my newsletter ->
Self-Motivating Mind Trick #1: Pinpoint Your Motivator.

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to 'Be thinner' or 'Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

If you like these tips sign up for my newsletter ->
Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup.

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

The most effective way to ensure that you meet your goal is to enlist my support, your personal trainer. Together we will identify what really motivates you. Together we will design a workout routine that fits into your schedule and into your life. And together we will see it through until your goal is met.

Call or email me today to get started on the program that will transform your life.

Tuesday, November 24, 2015

Why Only 30-Minute Workouts?

30-Minute Workouts - All that you Need to do!

Some of have why do you do 30 minute workouts and can I do two back to back.  I want to answer that question based on what is best for your results, your body and your maintenance. This is important to read, will take you3 minutes but can give you much better results by reading it!

If you have or were thinking about doing two sessions, I applaud you for kicking butt and wanting to work hard, probably staying more for wanting better results. However, I also want to give you some information that is good to know because I want you to get the BEST results.

We have a 30 minute workout model for a reason and that is because we believe after training for 23 years and training over 4,000 women, that training at this intensity for 30 minutes is the best for our bodies for many reasons.  Not only I believe that but there is a lot of research to back this up as well….And Fit Body Boot Camp has over 300 Franchises Worldwide, as well as they have done all the research of why their Unstoppable Fitness Formula is only 30 minutes.

Here is some information.  Interval training like boot camp is not supposed to be done for longer than 30 minutes, its actually not good for the body or your heart to train like that for longer than 30 minutes.  If someone is going to work out for longer than 30 minutes, it should be more of a sustained heart rate exercise like jogging (where your heart rate is elevated at a certain amount the whole time).

Interval training for longer than 30 minute periods can have some negative effects that outweigh the desire to do it to burn more calories and we don’t want that for you, especially since you are here for overall fitness and health.  Here are just a few reasons why we only do 30 minute workouts and why we didn’t design it to be 60 minutes, when you work out for longer than 30 minutes at this level of training:

  1. It can increase cortisol levels which is a hormone that makes your body store body fat
  2. It can stress out your adrenal glands which in the end can make you more tired and fatigued 
  3. It can negatively affect female hormones
  4. It makes you more hungry, which means you eat more calories and people end up eating more calories than the calories they thought they burned off in the extra workout
  5. There is more free radical production, which free radicals are linked to rapid aging and cancer – we want to keep free radical production down as much as possible
  6. There is more wear and tear on the joints and ligaments, which can lead to injury down the road or just aches and pains
  7. Members can get burnt out faster on training, that is one great thing about 30 minutes, its short and quick and over, instead of feeling like to get the real benefit a person has to work out for long durations of time
  8. It can have a negative impact on the muscles since there is an overload of the same movement, meaning if we do 3 sets of an exercise but a client stays for another session, now they are doing 6 sets of that same exercise on the same muscle group.  
When it comes to training the muscles, no trainer or expert in exercise physiology will ever recommend doing more than 3 to 4 sets on the same exact exercise.  That is considered over training and not good for the muscles.  If its an exercise like a jumping jack or burpee that uses so many more muscles at once that is different but there are weight training exercises in boot camp that are not meant to be repeated 6 to 9 sets by staying extra sessions.

As well as we have instructed the trainers not to encourage members to need to stay for another session.  I know some people do, just because regardless of this information above, they still want to do it and that is totally your choice if you do, we just want to make sure the member knows why we don’t feel it’s needed and can cause more harm than good.

If you feel you must work out for longer than the 30 minutes these are some things I suggest:
  1. Read this email again 
  2. Do some research on your own so you aren’t just hearing it from me
  3. Make sure you are not in beginner boot camp, move to the regular boot camp
  4. If you are in regular boot camp and you don’t feel you got a great workout then try this:
    1. Make sure you push yourself harder in each set you do, go higher, deeper or farther
    2. Pick up heavier weights, even if they aren’t out, go get them
    3. Go all the way until the beeper goes off to take a break, don’t start stopping 3 seconds earlier
    4. Ask the trainer for an advanced level move of certain exercises (when I do boot camp, I will many times adjust it to make it harder)
  5. After boot camp, grab a jump rope and do that for 3 to 5 minutes; that will finish you off! Don’t feel like you are showing off either, people will be inspired by you!
    1. If you are at Wesley Chapel, just jump rope right there by the cubbies or take it out front and do it out front
    2. If you are at Land O Lakes you can do it on the concrete out front of the garage doors or if you want more privacy take the jump rope out back by the lake
  6. If you still feel like you need more than 30 minutes, you are better off going for a brisk walk or a jog after boot camp or do some other form of cardio, than you are repeating the same workout you just did.  Keep in mind those boot camps are designed to count as cardio, so you don’t need to do cardio the days you do boot camp. 
Also a friend of mine trains Mrs. Olympia who just won Best Figure 3 times in a row and she does NOT do cardio, she hates it.  She trains like we do in boot camp!  Also to stay in great shape, I never do cardio on a treadmill because of the above listed reasons.

If you are going to still do a boot camp back to back, we ask that you only stay if the session is not full.  We need to give the people are doing their only workout the first chance to train, kind of like a ride at Busch Gardens, you can stay on if no one else is in line.  And we ask that you don’t pre-book 2 boot camps in a row for that reason as well.

Certainly let me know if you have any questions.  So glad you are here with us and I am excited for you to experience how amazing it feels to take care of your body and your health!

Please let me know if you have any questions or feedback or input on this.  Thanks!