I'll be honest, this weekend was very unproductive, but for a reason.
Because I planned on it to be that way.
I needed a weekend to relax with some of the 'boys' and take a break
from business so I did.
Now I'm ready to rock it some more this week.
But I do still have a NEW recipe for this week.
Balsamic Glazed Salmon
1 tbsp.olive oil
4-5oz. salmon fillets
sea salt and pepper to taste
1/3 cup balsamic vinegar
1 tbsp. honey
Heat oil in skillet over medium heat. Season both sides of salmon
with salt and pepper. Add salmon to skillet and cook 2 minutes
per side. In small bowl, mix together vinegar and honey. Add
mixture to skillet and simmer until fish is tender and liquid reduces,
about 2 minutes. Serves 4.
267 calories, 12g fat, 8g carbs, 28g protein
Let me know how you like it.
Keep ROCKIN' IT!
Dan Grant
http://www.gymsuperstar.com
PS - If you're in the Edmonton, Sherwood Park, or Beaumont area we
have our first bootcamp of the spring season starting Thursday, April 14.
Head to http://www.gymsuperstar.com/bootcamp.html for more info.
Monday, March 30, 2009
Monday, March 23, 2009
Recipe of the Week: Scrambled Egg Whites
Scrambled Egg Whites
1 tbsp. olive oil
2 green onions, thinly sliced
1/2 red bell pepper, chopped
1 tomato, chopped
1 cup baby spinach, chopped
4 egg whites
salt and pepper to taste
Heat oil over medium heat. Add onion, pepper, tomato and spinach and saute for 3 mins. Add eggs. Stir until scrambled. Season with salt and pepper. Serves 1.
240 cals, 16g protein, 14g fat, 12g carbs
1 tbsp. olive oil
2 green onions, thinly sliced
1/2 red bell pepper, chopped
1 tomato, chopped
1 cup baby spinach, chopped
4 egg whites
salt and pepper to taste
Heat oil over medium heat. Add onion, pepper, tomato and spinach and saute for 3 mins. Add eggs. Stir until scrambled. Season with salt and pepper. Serves 1.
240 cals, 16g protein, 14g fat, 12g carbs
Sunday, March 22, 2009
Liam's Health Tip of the Week Is???
Want more Liam????
Let us know :)
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
Wednesday, March 18, 2009
51 and still kicking ass...
Interview with newsletter subscriber Lisa on her own success story.
Tell us a little bit about yourself and why you're so involved in fitness?
Oh my goodness... I have to start off by saying , "I am the luckiest girl I
know."
I truly believe that. I am one of the "lucky ones" in so many ways.
I have 4 amazing children, Melanie (22), Travis (19), Clay (15) and Paige
(12 as of Feb 7th, she is counting the days!)
I have been lucky to be a stay-at-home mom all these years. I got what I call, "my wake UP call"...you know how fast time goes by... life just happens, and you are so involved in what is going on around you that you suddenly realize that YOU have
gotten lost along the way somehow.
I woke up one day in Sept a few weeks before my 49th birthday and realized the big 5-0 was so close... in 1 year I was going to be 50 years old. How did that happen? It just crept up on me.
I took a good look in the mirror and did not like what I saw. Somehow I
found myself staring back at a woman who had not been taking care of herself
at all. I definitely had let myself go.
As luck would have it, an old friend came by and invited me to start walking with her. That was a start at least. We walked that first day and her knee bothered her so the next day she invited me to go to her gym, LA FITNESS and take a water aerobics class. I had never done that before.
Dan, I walked into that gym the first week in September 2006 and I have been there almost everyday since. This was my BIRTHDAY PRESENT to myself. I wanted to be FIT and 50. I gave myself 1 year to do this. I looked long range as I knew to do it the right way it was going to take some time.
When I joined the gym my starting weight was 212 lbs. Oh my GOSH... I weighed 222 lbs when I was 9-months pregnant with my first child and she was born weighing 10-1/2lbs~ I couldn't believe I was that heavy. It is so easy to kid yourself when you go around with sweat pants all the time.. LOL. I remember how horrible it was when I had to go buy a pair of jeans and I found myself in a size 18/20!
I began working out by asking questions, watching the trainers, watching
other people in the gym. I started on the equipment and eventually started
taking the classes that are offered.. step, pilates, yoga, spin,body
scuplting... I was there.
I also was doing the treadmill...walking on it for almost 45 minutes at a time. As i stayed on that treadmill I would ask myself every day.. "How bad do you want this...and my answer to this day is always the same .. I WANT IT BAAAD". I never did go on the scale... I am through with that game. The scale can make or break your day.. and it didn't matter to me.. I knew I was going in the right direction.
I paid attention to what I ate... I suddenly no longer cared about food that I knew
was not beneficial to me. I was so surprised in December when I went for a
checkup and I was down to 174 lbs.
I kept on striving. Every day I would go to the gym.... I wake up in the morning so excited as to what I am going to do each day. I even had bunion foot surgery in February and that didn't stop me... I just carried my crutches and my shoe pad..and i would at first sit at the machines with my leg elevated on a chair working my upper body...LOL...then the doctor gave me permission to at least do my spin classes...there was not going to be anything to hinder my progress.
One of my favorite classes at the gym I call my Kick ASs class on Wed
mornings. When i walked into that class for the very first time the
instructor, Joyce, took one look at me and asked me if had ever really
worked out hard before... hahaha.. well... I did the Cher step VHS tape a
few years ago i answered.
Oh my goodness..that girl kicked my BUTT that first day.. and I watched the kind of shape she was in and the things she was able to do and then something inside me just CLICKED and I KNEW I wanted to strive everyday to achieve that kind of FITNESS LEVEL.
Joyce and I are the best of friends today and she has been there since the beginning of my journey and watched my transformation and she is still KICKING my BUTT every
Wednesday morning and I love IT still~
Dan, as crazy as it may sound.. "FITNESS, gave me my life back. I never knew
what i wanted to be 'when i grew up".. I have loved being a wife and mom...
but this is the first time that I have found something that is all about
ME... I truly LOVE the whole aspect of it.
I have found my passion. I am so humbled when somebody comes up to me and tells me I have inspired them.
Doesn't get any better than that. If I can just get that word out to women
that turning 50 is a whole new beginning for US. there are things i do
everyday in gym that the younger girls can't do...
On September 28, 2007 i turned 50 years old. I weighed 140 lbs... I felt
good... I mean... I FELT GOOD. I always say... if everybody knew what it felt
like to really feel GOOD...they would never want to feel any other way. I
have people ask me have I reached my GOAL... I always say... NO WAY... this
is a lifetime Journey... there is so much more to find out what I can
accomplish. It is not unusual to see me pushing 2 risers with a 45-lb plate
on it across the gym floor... or pushing a tire... I am up for anything.
I was at the gym so much... last year they actually offered me an instructor
position... so I teach 2 body sculpt classes on Mon and Fri and I make sure
we have FUN... work HARD, challenge ourselves... and we are high-fiving
each other all during class.
Nothing is better than the look of accomplishment on somebody's face when
they achieve something they had no idea they could do.
I always tell my class the only limitations we have are those we put on
ourselves. WE can DO ANYTHING we set out to DO.
I love the tabata training method and incorporate that throughout my class.
Whether it's 20 seconds on and 10 seconds of rest for 8 rounds and 4 quick
minutes..or 50 seconds on and 10 seconds of rest for a 20-minute circuit
alternating 5 exercises.
We even do relay races at the end of class just like the old days in PE class and it's so fun to watch them cheer for each other. It's amazing the things we did as kids 'playing' now kicks our butt, trying skipping and frog jumps and bear crawls and hop scotching across a
basketball court... It's hard NOW...lol.
One of our favorites...or most challenging is a full tabata round of
mountain climbers on paper towels... 4 little minutes.. but man it kicks our
butt..and we are all SMILING and high-fiving when we are done.
I pretty much workout every day in some way. That is what I am trying to
concentrate on now. A rest day. I know it's important.
A real training program.
A good nutrition plan.
These last 2 years I have been doing this by myself. Now I am ready to get really serious and see just what I am capable of transforming my body into with a TRUE PLAN.
It is so exciting to watch your body change before your very eyes along with
all the amazing “ROCKY MOMENTS"... when you hit 10 on the treadmill for the
first time... when you finish your first tabata of mountain climbers. when
you can do your first Chin UP... it's never ending. Every day offers
something new.
I am currently getting ready to get my Personal Training Certification in
Feb (Lisa just accomplished this goal…CONGRATS LISA!!!). I am hoping to take my enthusiasm and love for fitness... and just try to spread it among others.
This is all about ME. It's MY turn now. I can't even put into words how
much I love what I get to DO. Not everybody gets that in LIFE.
I know that....
I am the LUCKIEST GIRL I KNOW....
Give it your all... don't give up... have a long range vision... stay off
the scale..the numbers mean nothing. Take pictures often... a picture will
tell you more than numbers on a scale or what's looking back at you in the
mirror as we are our own worst critic.
Stay positive. Challenge yourself everyday and be proud of what you do
accomplish. This is not a contest. This is about developing a healthy
life, a longer life, a better life.
My poor mother-in-law spent the last 2 years of her life in a "lift chair".
She couldn't even get out of bed. It was like being trapped.
Believe you can change. Believe in yourself.
Don't get in a hurry and try not to get discouraged and frustrated... just
keep going every day. Be good to yourself.
The journey itself is the most wonderful reward...
Don't be afraid to lift weights... we are not ever going to look like the
BIG BOYS... :)
If you are walking on the treadmill talking on your phone or reading a
magazine.. and you are not seeing results.. guess what? you are not going
to get results.
Interval training is the way to go. Short, fast, INTENSE.. I love interval
training. One of my favorites is on the treadmill going as fast as I can
for 45 seconds.. I mean my heart pounding through my chest.. .and then I
recover for 1 min 15 sec really slow... and then I go really fast again..
and i do this 6 or 7 times and with a 5 minute warm up and cool down..that's
like 20 minutes and you are DONE..and you have gotten a great workout. This
can be done on the elipitical, the bike,swimming laps in the pool.. You can
mix it up 60 seconds fast 60 seconds recover or 30/30.. or however it works
for you at your fitness level. Remember, we all have to start somewhere.
Keep trying new things... I am currently learning how to use the
kettlebells... LOVE THEM... just LOVE THEM and the ropes, I love those, 2.
LOL... it's all just so much FUN~
Oh...and don't forget to stretch...
I hope this is ok... i tend to get excited... sorry DAN :).
Lisa :)
Atlanta, GA
mother of 4
51 and kicking assssss LOL
Tell us a little bit about yourself and why you're so involved in fitness?
Oh my goodness... I have to start off by saying , "I am the luckiest girl I
know."
I truly believe that. I am one of the "lucky ones" in so many ways.
I have 4 amazing children, Melanie (22), Travis (19), Clay (15) and Paige
(12 as of Feb 7th, she is counting the days!)
I have been lucky to be a stay-at-home mom all these years. I got what I call, "my wake UP call"...you know how fast time goes by... life just happens, and you are so involved in what is going on around you that you suddenly realize that YOU have
gotten lost along the way somehow.
I woke up one day in Sept a few weeks before my 49th birthday and realized the big 5-0 was so close... in 1 year I was going to be 50 years old. How did that happen? It just crept up on me.
I took a good look in the mirror and did not like what I saw. Somehow I
found myself staring back at a woman who had not been taking care of herself
at all. I definitely had let myself go.
As luck would have it, an old friend came by and invited me to start walking with her. That was a start at least. We walked that first day and her knee bothered her so the next day she invited me to go to her gym, LA FITNESS and take a water aerobics class. I had never done that before.
Dan, I walked into that gym the first week in September 2006 and I have been there almost everyday since. This was my BIRTHDAY PRESENT to myself. I wanted to be FIT and 50. I gave myself 1 year to do this. I looked long range as I knew to do it the right way it was going to take some time.
When I joined the gym my starting weight was 212 lbs. Oh my GOSH... I weighed 222 lbs when I was 9-months pregnant with my first child and she was born weighing 10-1/2lbs~ I couldn't believe I was that heavy. It is so easy to kid yourself when you go around with sweat pants all the time.. LOL. I remember how horrible it was when I had to go buy a pair of jeans and I found myself in a size 18/20!
I began working out by asking questions, watching the trainers, watching
other people in the gym. I started on the equipment and eventually started
taking the classes that are offered.. step, pilates, yoga, spin,body
scuplting... I was there.
I also was doing the treadmill...walking on it for almost 45 minutes at a time. As i stayed on that treadmill I would ask myself every day.. "How bad do you want this...and my answer to this day is always the same .. I WANT IT BAAAD". I never did go on the scale... I am through with that game. The scale can make or break your day.. and it didn't matter to me.. I knew I was going in the right direction.
I paid attention to what I ate... I suddenly no longer cared about food that I knew
was not beneficial to me. I was so surprised in December when I went for a
checkup and I was down to 174 lbs.
I kept on striving. Every day I would go to the gym.... I wake up in the morning so excited as to what I am going to do each day. I even had bunion foot surgery in February and that didn't stop me... I just carried my crutches and my shoe pad..and i would at first sit at the machines with my leg elevated on a chair working my upper body...LOL...then the doctor gave me permission to at least do my spin classes...there was not going to be anything to hinder my progress.
One of my favorite classes at the gym I call my Kick ASs class on Wed
mornings. When i walked into that class for the very first time the
instructor, Joyce, took one look at me and asked me if had ever really
worked out hard before... hahaha.. well... I did the Cher step VHS tape a
few years ago i answered.
Oh my goodness..that girl kicked my BUTT that first day.. and I watched the kind of shape she was in and the things she was able to do and then something inside me just CLICKED and I KNEW I wanted to strive everyday to achieve that kind of FITNESS LEVEL.
Joyce and I are the best of friends today and she has been there since the beginning of my journey and watched my transformation and she is still KICKING my BUTT every
Wednesday morning and I love IT still~
Dan, as crazy as it may sound.. "FITNESS, gave me my life back. I never knew
what i wanted to be 'when i grew up".. I have loved being a wife and mom...
but this is the first time that I have found something that is all about
ME... I truly LOVE the whole aspect of it.
I have found my passion. I am so humbled when somebody comes up to me and tells me I have inspired them.
Doesn't get any better than that. If I can just get that word out to women
that turning 50 is a whole new beginning for US. there are things i do
everyday in gym that the younger girls can't do...
On September 28, 2007 i turned 50 years old. I weighed 140 lbs... I felt
good... I mean... I FELT GOOD. I always say... if everybody knew what it felt
like to really feel GOOD...they would never want to feel any other way. I
have people ask me have I reached my GOAL... I always say... NO WAY... this
is a lifetime Journey... there is so much more to find out what I can
accomplish. It is not unusual to see me pushing 2 risers with a 45-lb plate
on it across the gym floor... or pushing a tire... I am up for anything.
I was at the gym so much... last year they actually offered me an instructor
position... so I teach 2 body sculpt classes on Mon and Fri and I make sure
we have FUN... work HARD, challenge ourselves... and we are high-fiving
each other all during class.
Nothing is better than the look of accomplishment on somebody's face when
they achieve something they had no idea they could do.
I always tell my class the only limitations we have are those we put on
ourselves. WE can DO ANYTHING we set out to DO.
I love the tabata training method and incorporate that throughout my class.
Whether it's 20 seconds on and 10 seconds of rest for 8 rounds and 4 quick
minutes..or 50 seconds on and 10 seconds of rest for a 20-minute circuit
alternating 5 exercises.
We even do relay races at the end of class just like the old days in PE class and it's so fun to watch them cheer for each other. It's amazing the things we did as kids 'playing' now kicks our butt, trying skipping and frog jumps and bear crawls and hop scotching across a
basketball court... It's hard NOW...lol.
One of our favorites...or most challenging is a full tabata round of
mountain climbers on paper towels... 4 little minutes.. but man it kicks our
butt..and we are all SMILING and high-fiving when we are done.
I pretty much workout every day in some way. That is what I am trying to
concentrate on now. A rest day. I know it's important.
A real training program.
A good nutrition plan.
These last 2 years I have been doing this by myself. Now I am ready to get really serious and see just what I am capable of transforming my body into with a TRUE PLAN.
It is so exciting to watch your body change before your very eyes along with
all the amazing “ROCKY MOMENTS"... when you hit 10 on the treadmill for the
first time... when you finish your first tabata of mountain climbers. when
you can do your first Chin UP... it's never ending. Every day offers
something new.
I am currently getting ready to get my Personal Training Certification in
Feb (Lisa just accomplished this goal…CONGRATS LISA!!!). I am hoping to take my enthusiasm and love for fitness... and just try to spread it among others.
This is all about ME. It's MY turn now. I can't even put into words how
much I love what I get to DO. Not everybody gets that in LIFE.
I know that....
I am the LUCKIEST GIRL I KNOW....
Give it your all... don't give up... have a long range vision... stay off
the scale..the numbers mean nothing. Take pictures often... a picture will
tell you more than numbers on a scale or what's looking back at you in the
mirror as we are our own worst critic.
Stay positive. Challenge yourself everyday and be proud of what you do
accomplish. This is not a contest. This is about developing a healthy
life, a longer life, a better life.
My poor mother-in-law spent the last 2 years of her life in a "lift chair".
She couldn't even get out of bed. It was like being trapped.
Believe you can change. Believe in yourself.
Don't get in a hurry and try not to get discouraged and frustrated... just
keep going every day. Be good to yourself.
The journey itself is the most wonderful reward...
Don't be afraid to lift weights... we are not ever going to look like the
BIG BOYS... :)
If you are walking on the treadmill talking on your phone or reading a
magazine.. and you are not seeing results.. guess what? you are not going
to get results.
Interval training is the way to go. Short, fast, INTENSE.. I love interval
training. One of my favorites is on the treadmill going as fast as I can
for 45 seconds.. I mean my heart pounding through my chest.. .and then I
recover for 1 min 15 sec really slow... and then I go really fast again..
and i do this 6 or 7 times and with a 5 minute warm up and cool down..that's
like 20 minutes and you are DONE..and you have gotten a great workout. This
can be done on the elipitical, the bike,swimming laps in the pool.. You can
mix it up 60 seconds fast 60 seconds recover or 30/30.. or however it works
for you at your fitness level. Remember, we all have to start somewhere.
Keep trying new things... I am currently learning how to use the
kettlebells... LOVE THEM... just LOVE THEM and the ropes, I love those, 2.
LOL... it's all just so much FUN~
Oh...and don't forget to stretch...
I hope this is ok... i tend to get excited... sorry DAN :).
Lisa :)
Atlanta, GA
mother of 4
51 and kicking assssss LOL
Sunday, March 15, 2009
Grilled Lemon Chicken Skewers
Lots of cool stuff happened this week. Just can't tell you about it...yet :).
Remember I said you are apart of a community here at Gym Superstar?
Well, we have a member of the community now helping me with Recipes of The Week.
Subscriber Joan (soon to be sports nutrition advisor) has agreed to help us out.
So every week you're going to be given a brand new, healthy recipe to try out and use
towards accomplishing your health goals.
The first recipe of the week is Grilled Lemon Chicken Skewers.
You can go see the recipe here:
http://www.gymsuperstar.com/myths.html
And Lisa (another subscriber) will have her interview she did with me released to you this
week. Tons of awesome advice in it so be on the lookout.
Let me know what you think of the recipe :)
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
http://www.gymsuperstar.com
Remember I said you are apart of a community here at Gym Superstar?
Well, we have a member of the community now helping me with Recipes of The Week.
Subscriber Joan (soon to be sports nutrition advisor) has agreed to help us out.
So every week you're going to be given a brand new, healthy recipe to try out and use
towards accomplishing your health goals.
The first recipe of the week is Grilled Lemon Chicken Skewers.
You can go see the recipe here:
http://www.gymsuperstar.com/myths.html
And Lisa (another subscriber) will have her interview she did with me released to you this
week. Tons of awesome advice in it so be on the lookout.
Let me know what you think of the recipe :)
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
http://www.gymsuperstar.com
Sunday, March 8, 2009
What's Been Happening At Gym Superstar?
It's been a busy week here at Gym Superstar. The website is about 90% done (it's done enough that I'm going to send you there to check it out anyways). We are planning and organizing our spring bootcamps to begin in april. We are setting up a date for my High Performance Health Seminar. And we are getting ready to do A LOT of travelling in May.
I'll be in D.C and Virginia for about a week and then at the end of May I'll be in New Jersey for a Conference. There's a lot of stuff to do in a short amount of time but that's why Justin and I sat down and wrote out what had to be done and by when.
Just doing that is going to help us make sure we stay on track and get it all accomplished.
Have you been planning and writing down what steps you need to take to reach your goals???
Side note: I've gotten such good feedback from Step 1 and 2 about changing your 'reality' it kind of caught me off guard a little bit. I knew people would be interested, but i didn't think you'd be THAT interested. I LOVE getting those emails from you. And don't worry, more steps are coming.
Anyways, I've been getting a lot of emails about cheap ways to workout. (ie. not paying 50 bucks a month for a gym membership, and not paying a personal trainer...i still hate being called that sometimes....a bazillion dollars for lack luster results).
So there are two things I wanted to tell you about today.
ONE: The Gym Superstar In-home program is READY and it's extremely affordable and it's not 100's of pages of crap to read through, just the plan and some cool audio interviews that will help. I just put it up on the homepage of the new website at http://www.gymsuperstar.com
TWO: People have suggested I start a coaching program. I don't know how much it would cost (it would be a lot less then hiring a guy who got his certification over the internet....our industry is idiotic...seriously). The only thing I'm asking if there is interest for it. That's all. So please let me know if you'd be interested in it and if there's enough I'll go ahead and figure out how we can make it win-win for everybody.
I learned a couple new exercises last week that I'll be filming in the next week and will make those available on the blog as soon as they're done.
So, not really a lot of teaching or learning in this email...sorry...I just wanted to make sure you were up to date on everything and if you have any questions or such just let me know :).
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
http://www.gymsuperstar.com
PS - follow me of twitter at http://www.twitter.com/dgfitness
I'll be in D.C and Virginia for about a week and then at the end of May I'll be in New Jersey for a Conference. There's a lot of stuff to do in a short amount of time but that's why Justin and I sat down and wrote out what had to be done and by when.
Just doing that is going to help us make sure we stay on track and get it all accomplished.
Have you been planning and writing down what steps you need to take to reach your goals???
Side note: I've gotten such good feedback from Step 1 and 2 about changing your 'reality' it kind of caught me off guard a little bit. I knew people would be interested, but i didn't think you'd be THAT interested. I LOVE getting those emails from you. And don't worry, more steps are coming.
Anyways, I've been getting a lot of emails about cheap ways to workout. (ie. not paying 50 bucks a month for a gym membership, and not paying a personal trainer...i still hate being called that sometimes....a bazillion dollars for lack luster results).
So there are two things I wanted to tell you about today.
ONE: The Gym Superstar In-home program is READY and it's extremely affordable and it's not 100's of pages of crap to read through, just the plan and some cool audio interviews that will help. I just put it up on the homepage of the new website at http://www.gymsuperstar.com
TWO: People have suggested I start a coaching program. I don't know how much it would cost (it would be a lot less then hiring a guy who got his certification over the internet....our industry is idiotic...seriously). The only thing I'm asking if there is interest for it. That's all. So please let me know if you'd be interested in it and if there's enough I'll go ahead and figure out how we can make it win-win for everybody.
I learned a couple new exercises last week that I'll be filming in the next week and will make those available on the blog as soon as they're done.
So, not really a lot of teaching or learning in this email...sorry...I just wanted to make sure you were up to date on everything and if you have any questions or such just let me know :).
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
http://www.gymsuperstar.com
PS - follow me of twitter at http://www.twitter.com/dgfitness
Thursday, March 5, 2009
Interview with Newsletter Subscriber Jo Anne Burns
As I've said in my OPERATION: Burn Fat FAST! E-course, I want this newsletter to be a community group. There are even some subscribers getting involved with helping me out with information for my sites.
I've actually interview 2 amazing women from this list and I will be giving you both interviews (both very inspiring).
Today's interview is with Jo Ann Burns from Minnesota. Enjoy and if you have any questions for Jo Ann let me know and I'll make sure you get your answers :).
Interview with Jo Ann Burns
Tell us a little bit about yourself and why you're so involved in fitness?
I truly believe that how fit you are is a reflection of your self-respect for yourself. I also believe there is a direct correlation, obviously, to how well you live your life.
We are given one body - why not respect it and give it 110% everyday? I grew up loving fitness - I was big into basketball and was an all conference player - and really have always been intrigued by the entire facet of eating well and training hard.
I coached JV basketball for 2 years - and loved working with kids and instilling in them the "champion chant"....Now, with 2 small girls - who are 5 and 9, I watch the state of our world and fitness has become an even greater purpose in my life - trying to instill in kids the importance of fitness and controlled meals.
I am 42 years old and am an active competitor in figure bodybuilding. I love the discipline and results that come with training so hard - and being so determined about where I am going.
How many days a week do you workout?
I train 6 days a week - I saw a quote once - that said - girls workout - women train. I definitely consider the time I spend in the gym as training. My trainings are 60 minutes max and I work extremely hard and I'm done....the key is remembering that 80% or more of your results happen outside of the gym....yes, I certainly train hard, but I eat succint, smart, controlled food that compliments my training. Once you get the combination down - it's so simple.
What are your goals and why are they important to you? My goals are to "get better every single day"....positive attitude is a must. I am one of those people that wakes up every morning and I, quite frankly, talk to myself.
But my mantra is this - I tell myself how lucky I am to be where I am right now and how fortunate I am to have the discipline to know where I am going. I tell myself that I will train harder than the day before, be more focused and touch every life I can to empower them to be more healthy.
I will continue to compete every year - this year I'm competing at least twice, if not three times....next year I'm planning on going to the Cayman Islands to compete......and possibly go for my pro card.
I also am proud to say, I know I'm a great role model for my girls. They train with me, they watch me - they eat healthy foods - they understand the difference between foods that feed your body and those that really don't....I am setting in place for them my legacy and that is truly the most important part for me.
What's your training philosophy?
I have so many quotes I live by - "get better every day" - "if you believe it you will become it" - "lift heavy or go home" - "be the miracle".....I believe it's my job to inspire others...and, I know I do that everyday.
There is not a day that goes by that people don't ask me - "how long did it take you to get where you are at and how do you train"....I have to say most are skeptical when they hear my regimen. Women, by nature, are cardio queens.
My training philosophy is - lift heavy and hard, supersets and dropsets - smart cardio which is short sprints and intense and you're done. Cardio and too much of it - especially steady state just eats your muscle - which you need to burn fat - any so many don't realize the more cardio you do - simply you just become good at it and you need to do more...who has time for 2 hours of cardio???
I sure don't - and I would not look the way I do if I did that much cardio. I love having muscle - I love being super strong - and I love the fact that my training is less than 60 minutes.
My best advice is "stop the cardio" and "start lifting weights and heavy" - there is no such thing as bulky and heavy weights....and if you are getting bulky there is no correlation to the weights - it's the amount of carbs you are putting in your mouth - so check out your diet.....
Train hard - no looking back - no regrets....just living life incredibly fit, happy and fulfilled!
Thanks Jo Anne!!!
Remember, if you have any questions for Jo Anne you can email them to me and I'll get those questions to her.
Next week I will release the other interview with Lisa.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
PS - Do YOU have a story you think will inspire the list? Let me know and we'll set up an interview with you too.
I've actually interview 2 amazing women from this list and I will be giving you both interviews (both very inspiring).
Today's interview is with Jo Ann Burns from Minnesota. Enjoy and if you have any questions for Jo Ann let me know and I'll make sure you get your answers :).
Interview with Jo Ann Burns
Tell us a little bit about yourself and why you're so involved in fitness?
I truly believe that how fit you are is a reflection of your self-respect for yourself. I also believe there is a direct correlation, obviously, to how well you live your life.
We are given one body - why not respect it and give it 110% everyday? I grew up loving fitness - I was big into basketball and was an all conference player - and really have always been intrigued by the entire facet of eating well and training hard.
I coached JV basketball for 2 years - and loved working with kids and instilling in them the "champion chant"....Now, with 2 small girls - who are 5 and 9, I watch the state of our world and fitness has become an even greater purpose in my life - trying to instill in kids the importance of fitness and controlled meals.
I am 42 years old and am an active competitor in figure bodybuilding. I love the discipline and results that come with training so hard - and being so determined about where I am going.
How many days a week do you workout?
I train 6 days a week - I saw a quote once - that said - girls workout - women train. I definitely consider the time I spend in the gym as training. My trainings are 60 minutes max and I work extremely hard and I'm done....the key is remembering that 80% or more of your results happen outside of the gym....yes, I certainly train hard, but I eat succint, smart, controlled food that compliments my training. Once you get the combination down - it's so simple.
What are your goals and why are they important to you? My goals are to "get better every single day"....positive attitude is a must. I am one of those people that wakes up every morning and I, quite frankly, talk to myself.
But my mantra is this - I tell myself how lucky I am to be where I am right now and how fortunate I am to have the discipline to know where I am going. I tell myself that I will train harder than the day before, be more focused and touch every life I can to empower them to be more healthy.
I will continue to compete every year - this year I'm competing at least twice, if not three times....next year I'm planning on going to the Cayman Islands to compete......and possibly go for my pro card.
I also am proud to say, I know I'm a great role model for my girls. They train with me, they watch me - they eat healthy foods - they understand the difference between foods that feed your body and those that really don't....I am setting in place for them my legacy and that is truly the most important part for me.
What's your training philosophy?
I have so many quotes I live by - "get better every day" - "if you believe it you will become it" - "lift heavy or go home" - "be the miracle".....I believe it's my job to inspire others...and, I know I do that everyday.
There is not a day that goes by that people don't ask me - "how long did it take you to get where you are at and how do you train"....I have to say most are skeptical when they hear my regimen. Women, by nature, are cardio queens.
My training philosophy is - lift heavy and hard, supersets and dropsets - smart cardio which is short sprints and intense and you're done. Cardio and too much of it - especially steady state just eats your muscle - which you need to burn fat - any so many don't realize the more cardio you do - simply you just become good at it and you need to do more...who has time for 2 hours of cardio???
I sure don't - and I would not look the way I do if I did that much cardio. I love having muscle - I love being super strong - and I love the fact that my training is less than 60 minutes.
My best advice is "stop the cardio" and "start lifting weights and heavy" - there is no such thing as bulky and heavy weights....and if you are getting bulky there is no correlation to the weights - it's the amount of carbs you are putting in your mouth - so check out your diet.....
Train hard - no looking back - no regrets....just living life incredibly fit, happy and fulfilled!
Thanks Jo Anne!!!
Remember, if you have any questions for Jo Anne you can email them to me and I'll get those questions to her.
Next week I will release the other interview with Lisa.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
PS - Do YOU have a story you think will inspire the list? Let me know and we'll set up an interview with you too.
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