It's finally starting to get nice here in Edmonton. But I hear it's going to get colder again, but that's alright since I'm leaving Friday to go back home for my dad's retirement party.
I wanted to drop you a quick email about quitting today.
What happens when you quit?
You stop moving forward. You literally give yourself no shot of reaching your goals.
One of my clients, who is blind and will be trying out for the National Team in the 800 meter race, told me a story today about her Saturday.
You see, ACDC tickets went on sale for their BIG Edmonton show in August. Now, I would love to go (and actually might get in without paying because I may do security at the concert...so that'd be sweet).
But she woke up Saturday not knowing the tickets went on sale...she actually just heard it on the radio as she was getting up...that was 9am.
Tickets went on sale at 10am. She wanted tickets, but didn't really know how. She couldn't use the computer or the phone because she wouldn't be able to see all you credit card info to buy the tickets. So she started trying to find a ticketmaster open. She found one way downtown.
She called a cab and went. She has never been to this place before. The line was crazy long, obviously. She had to ask random strangers to help her find the ticketmaster place in this mall.
As she stood in line, she could here people saying things like, "I heard tickets just sold out at the other ticketmaster." "Tickets are going to be sold out by the time I get up there." "This just doesn't look good, I'm out of here."
People actually left because they didn't want to wait anymore and assumed tickets were sold out. She stuck it out, got to the front of the line and bought 4 tickets.
She said at one point at about 9:30am she thought, "man, that would be fun to go to, but I really don't think it'll work, I can't easily get tickets like other people."
She told me she almost didn't go because, "what are the odds, of it actually working?"
Most people, wouldn't go.
If she decided to not go try and get tickets, August would have rolled around and she would be thinking, "man, that would be fun to go to."
Never knowing that that opportunity would have been there.
What opportunities are you saying "no" to before you even know about them?
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
http://www.gymsuperstar.com
PS - here's your recipe of the week from subscriber Joan:
Grilled Pepper Salad
1 red pepper, quartered
1 orange pepper, quartered
1 green pepper, quartered
1 onion, cut into thick slices
8 mushrooms
1 tsp. olive oil
Dressing
2 tbsp. balsamic vinegar
2 tsp. olive oil
1 tsp. dijon mustard
1 tsp. honey
1 clove garlic, crushed
In a large bowl, toss the veggies with olive oil. Grill until slightly blackened. Cut the peppers into bite size pieces. Whisk the dressing ingredients together. Toss the vegetables with the dressing. Serve at room temperature. Serves 4.
86 calories, 2.5g protein, 4g fat, 13g carbs
Monday, April 20, 2009
Sunday, April 12, 2009
2 new fat loss recipes
It's was such a beautiful weekend here in Edmonton. Saturday, Justin (my GM) and his dog Jersey went to a park to toss a ball around a bit. Then we went back to his apartment to get things organized for Gym Superstars inaugural bootcamp in Beaumont starting this Tuesday.
I cooked some steaks and had a couple Rickard's Red to enjoy while sitting on his balcony.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you live in Edmonton or area you have 1 more day to sign up
at the lowest price you will probably ever see one of our camps
so sign up now while you can.
http://www.gymsuperstar.com/bootcamp.html
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It's Sunday right now and we just had a great Easter dinner and a fun filled afternoon of finding easter eggs and dying some eggs too. All good times.
So, of course, with the holiday and spending time visiting, work took a back seat and that's okay.
So today i just wanted to let you know about my new article and 2 new recipes for you.
The article entitled, Long Cardio-Free Living can be read here.
The 2 new recipes can be found here.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
I cooked some steaks and had a couple Rickard's Red to enjoy while sitting on his balcony.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you live in Edmonton or area you have 1 more day to sign up
at the lowest price you will probably ever see one of our camps
so sign up now while you can.
http://www.gymsuperstar.com/bootcamp.html
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It's Sunday right now and we just had a great Easter dinner and a fun filled afternoon of finding easter eggs and dying some eggs too. All good times.
So, of course, with the holiday and spending time visiting, work took a back seat and that's okay.
So today i just wanted to let you know about my new article and 2 new recipes for you.
The article entitled, Long Cardio-Free Living can be read here.
The 2 new recipes can be found here.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
Monday, April 6, 2009
She beat breast cancer...
I was at a Charity Fashion Show in Support of
Breast Cancer Saturday night. It was to raise
money for a Breast Cancer survivor, Patricia, who
has to still pay the large amount of money that
it costs for treatment.
They raised a lot of money, which was great, but
the best thing for me during the night was
listening to her story and the life lessons she
taught us. I mean, her story had me on the verge
of tears for most of her talk. She is an amazing
person and everybody who organized the event
should be proud of the job they all did.
She's only 27, was diagnosed at 26. Her family
has no history at all of breast cancer. You can
imagine what kind of shock that is to find out
that you have breast cancer at such a young age.
She told the story of "that day". The day she was
diagnosed with breast cancer. She was supposed to
go on a date that night. She remembers wondering
what she should do. Probably for most people, the
decision would be to cancel the date.
She wanted to go, and she did. She said it was
the most important decision she made during her
treatment because at that moment she made the
DECISION to not let cancer beat her.
That was her critical point. It wasn't that her
decision made treatment any easier. It was
painful, she lost her hair and eyebrows. She had
to literally battle everyday. Most people just
aren't that strong. You can think of every
decision you've ever had to make, but it's really
nothing until your LIFE is on the line, isn't it?
We talk about the bumps in the road and we are
going to let them beat us or not. Bumps are there
to make us stronger and to teach us how to live a
better life.
"Spectacular achievement precedes only
unspectacular preparation" - Robert Schuller
Patricia has accomplished a spectacular
achievement, she beat breast cancer.
And there was nothing spectacular about how she
had to accomplish that achievement.
There's a huge lesson here.
One, you need to DECIDE what you want or
accept as your reality.
Two, it's not always going to be fun going
after your big goals. It will suck and be frustrating
sometimes. That's just the way it is.
But it's necessary. You need those moments. They
test you.
They look you right in the face and
say, "how bad do you really want this?"
The answer to that question is ALWAYS yours.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
PS - New recipe is available at the site...go here
to check it out.
Breast Cancer Saturday night. It was to raise
money for a Breast Cancer survivor, Patricia, who
has to still pay the large amount of money that
it costs for treatment.
They raised a lot of money, which was great, but
the best thing for me during the night was
listening to her story and the life lessons she
taught us. I mean, her story had me on the verge
of tears for most of her talk. She is an amazing
person and everybody who organized the event
should be proud of the job they all did.
She's only 27, was diagnosed at 26. Her family
has no history at all of breast cancer. You can
imagine what kind of shock that is to find out
that you have breast cancer at such a young age.
She told the story of "that day". The day she was
diagnosed with breast cancer. She was supposed to
go on a date that night. She remembers wondering
what she should do. Probably for most people, the
decision would be to cancel the date.
She wanted to go, and she did. She said it was
the most important decision she made during her
treatment because at that moment she made the
DECISION to not let cancer beat her.
That was her critical point. It wasn't that her
decision made treatment any easier. It was
painful, she lost her hair and eyebrows. She had
to literally battle everyday. Most people just
aren't that strong. You can think of every
decision you've ever had to make, but it's really
nothing until your LIFE is on the line, isn't it?
We talk about the bumps in the road and we are
going to let them beat us or not. Bumps are there
to make us stronger and to teach us how to live a
better life.
"Spectacular achievement precedes only
unspectacular preparation" - Robert Schuller
Patricia has accomplished a spectacular
achievement, she beat breast cancer.
And there was nothing spectacular about how she
had to accomplish that achievement.
There's a huge lesson here.
One, you need to DECIDE what you want or
accept as your reality.
Two, it's not always going to be fun going
after your big goals. It will suck and be frustrating
sometimes. That's just the way it is.
But it's necessary. You need those moments. They
test you.
They look you right in the face and
say, "how bad do you really want this?"
The answer to that question is ALWAYS yours.
Keep ROCKIN' IT!
Dan Grant
The Vitality Coach
PS - New recipe is available at the site...go here
to check it out.
Monday, March 30, 2009
Gym Superstar Recipe of the Week: Balsamic Glazed Salmon
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.
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 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
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