Do You have the Inner Drive to Make Changes??

This was a good article I read where physicians used motivational interviewing to help their patients slim down. You are more likely to lose weight and become healthier if you know the reasons YOU want to.  You have to do it for yourself, not to please others.  Here are some of the questions to ask yourself:

1.  What's my inspiration?  Your incentive to lose weight must have meaning and value to you.  This could be anything from getting off a certain medication or fitting into clothes you love to wear.  Experts say that's the only way you will take action and see lasting results. 

2.  How committed am I?  If you don't meet your goals, don't beat yourself up about it.  Take another look at what you are doing--or not doing.  Are there factors beyond your control?  Do you need new reasons to stay focused?  Even if you are discouraged because you are not seeing immediate physical results, such as weight loss, think about the other benefits, like the way you feel.  By continually updating your motives to go after your health goals, they become easier to accomplish.

3.  Do I have a plan?  If you are wanting to improve your nutrition, you need to do some research as to what good nutrition is.  Ask an expert, explore online, do some reading.  Beachbody has great meal plans that are available to Club Members.  If you are interested, ask me and I can show you how to become a Club Member.  After you have done your homework, then start small.  For example, if you are trying to avoid pasta, don't eliminate it altogether.  Wean yourself off by using smaller servings. This is the same for exercise.  Come up with a weekly plan.  Write it down as part of your daily schedule.  Stick to it.  Start small, develop the habit, and you will be more likely to stick with it. Succeeding at modest challenges is likely to imspire you to see what else you can do. Remember to reward yourself every now and then for your accomplishments.

If you need help, trying to get started or even continuing to make progress in whatever you have started, please let me know.  At the end of every day, these questions would be good to ask yourself.  I know personally, I'm constantly having to motivate myself.  It's so easy to get busy and sidetracked.  We are more productive in our jobs, with our family and friends, and in life itself when we are taking care of ourselves.

SO WHAT DO YOU THINK? 

POST YOUR COMMENTS BELOW:

Week 1 of Chalean Extreme

This is the official end to the first week of a new round of Chalean Extreme.  When I first started Chalean Extreme in November, 2009, I started with really light weights--3 lb, 5 lb., 8 lb..  I got up to using 10 lb and 12 lb.  I lost a lot of inches and a little bit of weight.  I ended up quitting after starting the 3rd month, because I had something happen to my back/shoulder.  I'm not sure if it was from the weights or something else.  I did another round with Turbo Fire this past summer/fall and was up to using 15 lb. and 20 lb weights.  Again, I lost a good bit of inches and more weight this time.  Now, for the 3rd round, I'm starting off using 8 lb. 10 lb, 15 lb., and 20 lb. weights with better form.  It's amazing how far I've come since the first round.  By the end of this week, I was completely sore which is a good sign.  Today is a much needed rest day.  The soreness has decreased a lot just from not doing any workouts today.  I am doing the cardio workouts that are part of the CLX program just to change things up.  If your body gets used to the same type of workouts over and over, you won't see any changes.

The crazy part about lifting weights is your appetite increases.  It's important during this time to really make HEALTHY food choices.  Also, making sure to eat every 2-3 hrs is critical.  I'm anxious to get through the next few months to see what changes will be made.  I do know that by starting out at a heavier weight, I will most likely need to invest in some 25 lb and 30 lb weights before Month 2 of the program.

This is a very motivational strength training program.  It's one you look forward to doing.  It is something that even a beginner can do and see results.   Read more about the  The Benefits of Pumping Iron

The Benefits of Pumping Iron

When you think of lifting weights, do you automatically assume you will bulk up?  Truth is, you will NOT bulk up.  You will tone, tighten, and burn fat.  There are so many benefits to lifting weights.  I am currently doing another round of Chalean Extreme for this very reason. 

It just so happened I got my new issue of Women's Health and found a great article by Adam Campbell about the benefits of strength training. So here we go....

1.  You'll lose 40% more FAT:   When you lift, your loss will be almost all fat where others who do only cardio and dieting lose muscle and fat.

2.  Your clothes will fit better:  Between the ages of 30-50, most people lose 10% muscle mass, which is most likely replaced by fat.  This in turn increases your waist size.  1 pound of fat takes up 18% more space than 1 pound of muscle. .

3.  You'll burn more calories:   Lifting increases the number of calories you burn while you are sedentary b/c after each workout your muscles need energy to repair their fibers.  Your metabolism will be revved for 39 hrs after doing a total-body workout. You will also burn a greater % of calories from fat compared with non-lifters.  By lifting, you will also iincrease the number of calories you burn during exercise.

4.  Your diet will improve:  Because of your hard work, your brain will stick to a diet plan.

5.  You'll handle stress better:  People who are more fit, have lower levels of stress hormones than those who are less fit.  Also, during a stressful situation, if you have more muscle, your blood pressure will return to normal faster than those with lesser muscle.

6.  You'll be happier:  Your mood improves with strength training.

7.  You'll build stronger bones:  As we age, we may lose bone density. There is an increase of 19% of hip bone density and bone growth with resistance training.

8.  You'll get into shape faster:  Circuit training with weights raises your heart rate 15 bpm higher than if you ran 60-70% of your max heart rate, which strengthens muscles and provides cardiovascular benefits.

9.  Your heart will be healthier:  By doing 3 strength workouts a week, you can reduce the risk of a stroke by 40% and a heart attack by 15%.

10.  You'll be way more productive:  Research shows you are 15% more productive on exercise days vs. non-exercise days.

11.  You'll live longer:  Total body strength is linked to lower risks of death from cardiovascular disease and cancer.  Being strong during middle age is associated with living to the age of 85 without developing a major disease.

12.  You'll be even smarter:  Muscles strengthen your body and mind.  You'll have better short- and long-term memory, improved verbal reasoning, and a longer attention span.

THESE ARE GREAT REASONS TO ADD IN AT LEAST 3 DAYS A WEEK OF STRENGTH TRAINING TO YOUR CARDIO WORKOUTS.   A WELL-ROUNDED EXERCISE PROGRAM INCLUDES 3-4 DAYS OF STRENGTH TRAINING/TONING; 5-6 DAYS OF CARDIO; 1 DAY OF STRETCHING/FLEXIBILITY.

You don't have to do tons of reps either.  You can simply lift heavier with fewer reps to get maximum benefits.  Toning and resistance bands are great too for sculpting.

Shop for Strength Training Equipment and Workouts Here

Are you doing strength training?  What questions do you have that I can help you with?  If you would like help designing a well-rounded exercise schedule, let me know.  Leave a comment below or contact me on my Facebook page

What are YOU Curious About?

I want to start hearing from some of you that are reading these posts. 

WHAT ARE SOME THINGS YOU WOULD LIKE ME TO BLOG ABOUT? WHAT DO YOU WANT TO KNOW MORE ABOUT REGARDING HEALTH AND FITNESS? HOW CAN I HELP YOU?

Please comment below.