How to Stay Motivated during the Winter Blah’s

Yes, we are almost to the month of March 2011 people.The New Year’s parties are over. The Valentine’s candy is gone, but what happened to that little pad of paper  or picture by the fridge that had those resolutions on it. Let’s go back to that list and take a look. Humm….

1) I will lose 20lbs
2) I will cut back on the chips
3) I will actually use my gym membership
4) I will start walking for 45 minutes
OK, enough of the list and let’s take a look at the daily pressures and stressors of your environment. It takes 3 solid weeks to get on track and break the habits of old.

Here are 5 tips for someone looking to make their own transformation?

1. Decide that this is something YOU want to do for YOURSELF.  There isn’t another person out there who should “talk you into it.”  Other people can be your motivation (i.e. your children, spouse, etc) but they cannot and should not force you to do something your not willing to want to do for yourself.  It starts with YOU!
2. Look in the mirror and visualize your ultimate goal for yourself.  Don’t look in the mirror and say “I want to look like Serena Williams or L.L. Cool J.”  Look in the mirror and say “I want to be the best ME!”  Think about if you were able to reach that goal, how you will feel.  Then decide to commit to it – what an empowering feeling that no one else can give you but you can give to yourself!
3. Ignore the negativity.  I remember going through my transformation and my family and friends telling me how “crazy” I was for not indulging myself in good foods and drinking.  “You only live once,” they would say.  Yes, I only live once, and I want to be healthy and look amazing…thank you very much.
4. Invest in an IPod Nano or MP3, load it up with your favorite music, zone out and tune into your workout, walk or run.
5. Find a local charity event that represents something you believe in supporting. This can be the American Cancer Society  Making Strides, or the LiveStrong Run and/or Cycling weekend. Register for a Tour de Cure cycling event near you.  Once you found a date, get your physical from your Doctor, and get your training plan together to prepare for the BIG EVENT. The most important part of this process is to notify your friends and family that you are making the committment and you will need their support to keep you on track. 

In 2007, I said enough is enough. That one step has led me to complete a 500 mile bike tour from Pittsburgh, PA to South Jersey in a week with great friends. It led me to numerous body building competitions, duathlons, 5Ks and a few LiveStrong Cycling Centuries.

Going The Distance - Nutrition and Training Plan Day 11

1 hour Cardio

Going The Distance - Nutrition and Training Plan Day 10

Back/Chest

Going The Distance - Nutrition and Training Plan Day 9

Bi/Tri/Abs

Going The Distance - Nutrition and Training Plan Day 8

Train with P90x  -Snowed in on the East Coast

Going The Distance - Nutrition and Training Plan Day 8

Spinning

Legs

Going The Distance - Nutrition and Training Plan Day 7

Off Day

Going The Distance - Nutrition and Training Plan Day 6

Tri/Bi/Abs

40 Min Walk

Going The Distance - Nutrition and Training Plan Day 5

Off Day - Yeah

Going The Distance - Nutrition and Training Plan Day 4

The month of January means Mass and Strength. Today I will include a quick training program for your chest and back. The focus on doing this 1 hour session is to focus on a heavier weight profile with lower repetition (rep). It is crucial that you have a sense of what you are capable of doing comfortably in terms of weight resistance and warming up that area of muscle first and formost before starting that particular exercise. On that note, while you are contemplating that workout as you go to the gym, here's a couple options that you can use to strengthen that upper body.

1) 10 minute full body stretching
2) Perform your chest and back workout as a sequence

Chest/Back

- Chest Press on a Smith Machine or Bench  (Sets: 5)

1st Set           = 10 reps @ 60% resistance (medium resistance)
2nd > 4th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

5th Set           = 10 reps @ 60% resistance (medium resistance)


- Seated Cable Row (Sets: 5)
1st Set           = 10 reps @ 60% resistance (medium resistance)
2nd > 4th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

5th Set           = 10 reps @ 60% resistance (medium resistance)

- Incline Press (Sets: 6)
1st Set           = 10 reps @ 70% resistance (medium resistance)
2nd > 5th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

6th Set           = 25 rep drop set
    {5 reps @ 95%, 5 rep @90%, 5 @ 85% , 5@ 80% resistance, 5@ 70% resistance }

- Lat Pull Down (Sets: 6)
1st Set           = 10 reps @ 70% resistance (medium resistance)
2nd > 5th Set = 5 reps  @ 80-95% resistance (heavy resistance but able to peform the rep. with good form)
* Each Set, move the weight up in 2.5, 5, or 10 lb increments. This depends on your comfort level.

6th Set           = 25 rep drop set
    {5 reps @ 95%, 5 rep @90%, 5 @ 85% , 5@ 80% resistance, 5@ 70% resistance }

- Cable CrossOvers (Sets: 5)

Each Set       = 10 reps Upper crossover
                     = 10 reps Lower crossover
                     = 10 reps Side crossover
30 Repetions @ 70% resistance (medium resistance)

- Perform dips to failure

- 200 Reps Abs

3) DRINK PLENTY OF WATER! Sip Sip Sip

4) Finish with a 10 minute stretch

5) After working out get a nice protein shake or high protein meal.

Tomorrow.... Get ready for your Shoulders and Arms workout. Good Night.

Going the Distance - Day 3 {I Lift Things Up and Put Them Down!!}

Today I'm a little bit gitty. Too many commercials but here's my tip for today for starting your Mass Building Month out right. Get those legs moving with a little spinning and a little leg pressing.
The routine:
Spinning (High Intensity) - 45 mins
Weight Training  - 40 mins

• Leg Extensions (5sets x 5-6 Reps) (90% Capacity or Heavy Resistance)
• Leg Press (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Leg Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Adductors (5sets: [20 reps])(75% Capacity or Medium Resistance)
• Abductors (5sets: [20 reps])(75% Capacity or Medium Resistance)
• Bicep Preacher Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Bicep Barbell Curls (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] )
• Bicep Rope Hammer Curl (5sets: 1st set= Warmup [20 reps Light Weight], 2nd >5th set =[10-12 Reps Medium Weight] )
• Tricep Single Arm Pushdown (5sets: 1st set= Warmup [20 reps], 2nd >5th set =[5-7 Reps] Medium to Heavy Weight)
• Tricep KickBacks (4sets: 1st set= Warmup [20 reps], 2nd >4th set =[10 Reps]
• Tricep Rope Pushdown (4sets: 1st set= Warmup [20 reps], 2nd >4th set =[10 Reps]
• Abs on Decline Bench (75 reps)

 This is my ode to Planet Fitness advertising. I Lift Things Up and Put Them Down!!

Going The Distance - Nutrition and Training Plan Day 2

The Meal Plan for today included:
Breakfast - Oatmeal
Snack - Protien shake
Lunch - Protien shake
Snack - 1/2 a Grapefruit
Dinner (Pre-Workout) - Codfish, Brown Rice and String Beans
Post Workout - Protien shake, Yogurt, a slice of toast

The Training for today included:
Spinning for 45 Minutes
KettleBall Training, Bands, Pushups for 30 Minutes

Going The Distance - Nutrition and Training Plan Day 1

Week 1:

Nutrition




Breakfast

• 1 bowl of Oatmeal and 1 slice of Ezekiel Bread (Low Sodium)
• MultiVitamin, 1 tsp of Glutamine, and 500mg of Arginine

Snack

• 1 slice of Ezekiel Bread and Natural peanut Butter or 1 scoop of Whey protein

Lunch

• 4 oz of the options: Chicken Breast, Turkey Breast, Turkey Burger, broiled fish or Tofu
• 1 cup of Brown Basmati Rice

Snack

• 1 scoop of Whey Protein or 1 cup of Trail Mix or 2 slices of Ezekiel Bread & peanut butter

Dinner

• 4 -6 oz Broiled fish or Chicken Breast & Brown Basmati Rice and Salad
• 1 tsp of Flaxseed oil or 1 tsp of Glutamine

Last Snack

• 1 scoop of Whey Protein w/ 8 oz of water or a cup of non-fat sugar free yogurt

Weight Training/Cardio

Sunday

• Off
  Monday
  
  
  • Spinning Class and Kettle Ball - 1 1/2 hrs
  
  Tuesday
  
  
  • Legs (Quads/Calves)
  • Cardio 30 mins
  
  
  
  Wednesday
  
  
  • Chest/Back/Abs
  • Cardio 30 mins
  
  Thursday
  
  
  • Spin or Run 45 mins
  • Bi/Tri/Abs
  
  
  
  Saturday
  
  
  • Tri/Bi/Abs
  • Cardio 45 mins
  
  
  
  
  

2011 - New Year, New You. No Resolutions only Revolutions

On a beautiful Sunday, it's time to get ready to start the new year. That means that it's time to get all of the ducks in a row and stick to the plan to complete two natural bodybuilding competitions and three endurance events this year. Last year was pretty mild in terms of endurance events due to the busy work schedule but it's time to get back on the horse and continue the ride. The hardest part of the process is handling all of the temptations and getting back to the regiment. Last week was the last hoorah of turkey, ham, mac and cheese, stuffing, candied yams and the cranberry sauce. Ho Hum...

Well enough of that. Time to shake that off and focus on June 4th for the OCB Central Eastern Seaboard States Competition. One great way to reach your goal to get your body in shape is find a fitness activity that you are passionate about and then find an event in your area for you to participate in. Once you have set that event, build a training plan around the weeks it will take to prepare for the event. Starting today there are about 24 weeks to get stage ready. In order to achieve maximum muscle growth as a female natural bodybuilder there are five main lines of action:

1. Resistance Weight Training
2. Specialized nutrition, incorporating extra protein and supplements
3. Adequate Rest to facilitate growth
4. Mental Focus
5. Support Network

Now that we have the main principles to get going, let's get moving.