Tag Archives: mywarriorwithin

Finding Motivation to Workout

Having you been searching and trying to find your motivation to work on that dream body you want? 

Here is how you do it:

1. Find your “Why.”  Ask yourself, why do I want to workout out. Not first answer that pops in your head (I want a sexy body).  But, the why for that why (so, I can attract more girls, guys or be healthier and stronger).  That is the “Why!”

2. Find time.  You have the time, but just don’t choose it.  Prioritize your time.  I bet (like me), it is easy to television for last part of your day over fitness.  Play video games or Facebook before or after work or school.  Weekends?  How about doing something active like hiking or something.  Budget 1 hour out of 24 for fitness.  Some folks love first thing in the morning workouts over end of the day ones.  Find your groove.  That’s it!

3. Just do it.  No better time than right now.  Don’t start tomorrow, because tomorrow will never come.  Failed plans are paved with “good intentions.” Put your thoughts into action.  After a little bit, it will habit and routine. Then, everything else will adapt to your new life.  “Just jump it, the water is fine!”

So, what is your “why” and how do you find the time? 

FASTest Weight Loss and Fitness Program for 2015 (part 4)

 

Lose Weight and Get Fit Naturally Without Supplements or Pills FAST! Learn HOW!

lose weight fast and naturallyThis is week four of our F.A.S.T. Weight Loss and Fitness System.  This part is about changing it up and switching gears.  You’ve been making awesome changes, so let’s make them even more awesome! Ready?  Read on!

Here is what you need to know (F.A.S.T.):

FoodRead your labels.  Did you know that there are fake wheat breads out there?  Yup, they just add brown food coloring to white bread.  Sickening, right?  You should be looking for wheat breads with a minimum of 3-4 grams of dietary fiber under 200 cals per serving.  Fiber fills you up, makes you feel fuller longer and prevents you from over eating!

Protein is right up there with fat as being the most calorie dense nutrient.  Fiber is not.  Also, eating a heavy protein diet can have adverse health effects while packing on lots of calories.  Carbohydrates are in almost everything we eat (due to processing and the adding of sugars, syrups and grains).  However, you need protein and carbs for workout recovery and to keep your body from catabolizing your muscles for energy (That’s why if you cut too much, your body will go into starvation mode, horde fat and eat your muscle first!)

So, look for food that  has the highest fiber content per serving.  Plus, high-fiber foods are mostly likely to be less processed!  Balance your diet with a colorful plate (pizza is colorful, but not what I’m talking about, lol!).  A balanced diet is a healthy diet. Check out MyPlate for guidance Consult a doctor or dietician before starting any dietary regime to avoid injury or medical issues.

Activity – Have your muscles stopped being sore?  Is your weight loss slowing or leveling out?  You need to do something else.  I have clients that love to run, but that is all they do.  Some love CrossFit, but that is all they do.  Have you been just doing cardio?  Start a weight training program.  The problem is, their magnificent bodies are doing what it is designed to do… adapt!

You body will adapt to its present workload and economize its energy expenditure. That means, you have to change your routines, intensities and durations.  If you are running for 30 minutes a day, you should probably start some cross training routines instead (still cardio, but your using different muscle groups).  Walking because of weight or physical restrictions?  Try aqua aerobics or hiking on uneven terrain.

Body builders hit “plateaus” all the time.  They have to “shock” their bodies into growth by either simple routine, exercise or load changes.  So, to keep your from adapting, stay ahead of it and change up your activity! You will see and feel the difference in the kick start!  Looking for exercise ideas? Click here!  Consult a doctor before starting any fitness routine to injury or medical issues.

Support – The camera doesn’t lie.  You can fool yourself in the mirror.  But that camera is going to tell you the truth.  Take before and after photos (and “along the journey” pics too).  This will 1)  Keep you on track because you want to see visible improvements. 2)  Gives you a trophy and bragging rights at the end of your transformation.  3)  Gives you a tangible reminder of what you were and what you are now and gives you a visual reason not to go back. Trust me, I have pics of me that will forever remain buried, but they are there for me to motivate myself.  Stay motivated and snap those shots!  Make sure to use our FAST System Support Page too!

TrackingThis is going to tie in to this week’s Support section.  Taking pictures.  Take pictures weekly.  Also for each picture, record your weight along with your neck, chest and waist  size (guys) or neck, chest, waist, hips and thighs (ladies). You will see two things 1) What your data was when you took that picture.  2) You can track your body composition (body fat) and your muscularity (how tone or tight you have become visually).  Want to know something crazy?  You might actually hit a point where you are actually back at your original weight, but your waist might be 34 inches versus 42 or your dress size my be 4 versus 14 due to your body composition!  Track your success!

So, to sum it up:

Continue to eat a balanced diet consisting of essential proteins and carbs, but also with high-fiber foods to keep you fuller  to avoid overeating.  Change up your activities to keep your body from adapting to keep melting fat and building muscle.  Start snapping those pics to hold yourself accountable and to track your success!  Here’s to the new you for the new year!

Comments or Questions?  Ask!

FASTest Weight Loss and Fitness Program for 2015 (part 2)

Our F.A.S.T. System is the easy to remember and simplest to do, EVER!

lose weight naturallyHere is part 2 of our F.A.S.T. System for 2015 series! How’s it going?  In this part, we are going to learn more information towards your total body transformation (did you like that? lol!) The way we will provide information will be in “bite-sized and action-packed” sections for each area of F.A.S.T. This will make learning easier and making change more simple.  Too many changes can feel overwhelming and can cause you to you quit your program.  So small, meaningful steps that are easy to make is how you will succeed!

Let’s go F.A.S.T!:

Food – Did you know that frozen vegetables are more nutritious than fresh produce at the store?  Yup, because they are frozen almost immediately after being harvested instead of lying around for weeks at a time biodegrading and losing their nutritional value.  Enjoy this related video.  So, go frozen! Also, all vegetables are loaded with fiber which will make you feel fuller longer and more satisfied.  They also have complex carbs that your body and brain need for energy for working out and recovery.  So, start loading your plate with more veggies as filler instead of meats and starches.   Check out ChooseMyPlate for portion sizes and information. Great stuff.  This subtle change is a true money maker, so do it!  Caution:  Don’t completely replace proteins and starches with veggies, unless you are already a vegan or vegetarian and know your balanced diet.  Your body still needs proteins and starches for recovery and other functions.  Check with a dietian or doctor if you are on a restricted or specialized diet before making any modifications.

ActivityFor maximum calorie expenditure and muscle activation, use exercises that use multiple muscle groups at once.  Also, it has been shown that high-intensity interval training has been the most effective in muscle development and fat loss.  To give you a great idea of what kind of exercise I’m talking about is aerobics, boot camp or circuit course routines, crossfit or, my favorite, combat sport workouts (boxing, mma or martial arts).  Isolated movements (crunches, arm curls or bench presses) are great for muscle building, but suck really bad at losing fat.  In fact, there is no such thing as spot reduction, only spot development. Fat is burned proportionally over the whole body, instead of just one spot (FYI).  For those of us who’s weight is heavier or have other restrictive issues, walking and hiking is a fantastic total body workout!  Stabilizer muscles work to keep you upright and your body is continuously in motion.  Walking is a great conditioning or recovery (off day) exercise dependent on your fitness level.  I love walking and hikes! Make sure you clear with a doctor before starting any exercise or fitness program to avoid injuries.

SupportHave you made a fitness partner yet?  You know that doesn’t just mean someone who workouts out with you.  It can be a friend or family member that won’t pull any punches and hold you accountable.   Another good way to hold yourself accountable is to tell everyone your goal.  That means everyone will be expecting you to make changes and that puts pressure on you.  How devious is that? Lol!  I also made a support page for our F.A.S.T. System on FaceBook to help you with Q&A and accountability support.  Check it out!

TrackingWhat is your fitness goal?  I want you to pick just one. That’s it!  Is it to lose weight, improve your physique or get fit or stronger?  Pick one and focus on it.  Trust me when I say this, “You work on one, the rest will follow.”  What I mean is if you are working on muscularity (getting “toned” or “tightened up”) fat will burn off and you will get more physically fit.  So, what is your ultimate goal?  Specialize your tracking based on your focus (such as weigh loss).  You will be watching what you eat (F), staying active regularly (A), keeping yourself accountable through support (S) and tracking your weight (T).  Your muscles will eventually show and your fitness levels will increase.  Guaranteed!! If you are focusing on weight loss, track your weight.  If you are tracking muscularity, focus on BMI and body measurements.  If fitness is your focus, track your strength or endurance (run times or max reps on exercises).  Do this in a log, so you can visually see your gains and improvements!  MyFitnessPal is a great site and free app for your smart phone that is awesome for tracking calories, food and your exercising. Check it out!

So, make sure you keep your changes small and incremental for success.  Become smarter about what you eat.  Know what kind of exercises you need for your goals. Develop your support system.  Lastly, pick only one focus and track it.  Here’s to the new you for the new year using the F.A.S.T. System!  Share this article if you find it beneficial!

Comments or questions?  Leave them below!