This weeks workouts

This week is all about control. You don't need a lot of equipment to lose weight nor to increase your fitness levels. This week is split between no weights and heavy dumbbells. Even if you don't belong to a gym you can get an effective workout at home....Why does working out at home sometimes not work for people? Well, this is because of distractions. At the gym you go to workout, there's not much else to do there once you walk in the front door. At home there's cleaning, phones, computer, family, friends, etc...there's distractions bursting out of the walls. If you can be disciplined enough to ignore the phone, and to not see the comfy couch as a means of relaxation, then you'll succeed. So, it's totally do-able, it's just harder to maintain a good schedule.

As with any other part of implementing a life change, it's all about making the DECISION and STICKING with it. Shut off the phone and TV, purchase equipment and set up an exercise area (and don't use it to hand laundry off of!) Be economical. Don't buy a bunch of equipment you'll never use. As this weeks workout show, you don't need much. Be smart. The better the equipment you have the more likely you'll be to use it!

Here's This Weeks Workout.

Workout Plan

Well, I did my Body Combat certification over the last weekend and ended up on strict bed rest from it...*sigh*...it's the story of my life...but I did make it through 30+ hours of kickboxing in only 3 days so I guess I can't complain!

Here is the workout for the coming week. To access this PDF just use the username: kickbutttidbits and the Password: Kickbuttmama

Workout Plan 1

Be sure to keep your eyes on the goal - not only your eyes, but also your inner vision. I know it sounds corny but it's soooo true and I've seen it a million times. Visualize the changes occuring. Don't just see the end result (although having a clear idea of exactly where you are going is important), but visualize the stages your body will go through....see yourself 5 lbs lighter, then 10 lbs, etc. This visualization will help quiet those counterproductive voices in your mind, as well as help you see exactly the changes you're working so hard for!!!

Remember no goal is impossible to achieve, you just have to be willing to do the work!!!

Tips & Tricks

Seriously, what I do has no secret, I don't hide my strategy or techniques....my main goal is to train my clients to train themselves. It's important, then, for them to understand how to easily make permanent changes in their lifestyle. Here's some of my favorite tips...

1. Strength Train - Seriously, do you realize 1 pound of Muscle - AT REST - burns 35 calories, whereas 1 pound of Fat - AT REST - burns only 1 calorie? I couldn't make this stuff up if I tried! Strength Train your WHOLE BODY about 3 times a week.
2. Sprint The Burn - doing short intensive cardio burns will up the amount of calories burned per workout. This isn't to say 10 minutes of cardio is all you'll need. You still need about an hour of cardio per day, but you can break it down into smaller, more intensive bursts - to ensure max efficiency.
3. Hydration - staying hydrated will help lubricate the muscles for recovery. It will also help curb the hunger for snacking. We all know we should be drinking 8 large glasses of water a day...be sure to drink about 16oz about 2 hours before working out as well as 5-10oz for every 15-20 minutes of activity.
4. Play Hookey - taking a day off once a week is important for recuperation. You need to give your muscles time to rest so they can stay as energized as possible.
5. Eat Often - eating every 2-3 hours is important to keeping your organs as young and vital as possible. It also helps to keep your portion sizes....but you still need to control the TYPE of food you eat...even if you control the portions eating foods high in Calories or Sodium will hold you back from your goals!

Here we go again...

Well, here we go again~! Tomorrow Biggest Loser starts another 10 weeks of trials for both my clients and myself....to make life more fun I'm also scheduled for a 3-day (9hours a day) certification for Combat Karate type class all next weekend....Oh and did I mention I have a broken elbow? LOL...

So, I'm sitting here trying to gather all the motivational info, nutritional advice and design tomorrow's workout -- while scolding my oldest to finish his school work -- while gritting my teeth that each letter typed causes my elbow to throb....I can't wait to see how my elbow feels during the training next week.....hehehe

I think the hardest thing for me to do, to prepare for a program like Biggest Loser, is to put myself in my clients shoes...I have to be able to feel what motivates them, what pulls tehm back...why didn't they succeed the last time they tried weight loss....Let's face it, weight loss isn't easy - or else everyone would be skinny - but it's not rocket science either. We all know the things we need to do to stay healthy, and I have to figure out what keeps pushing the clients away from that....at the same time I have to kick their collective asses while training, and still train my other clients....It's little wonder the trainers tend to lose weight as well (not to mention sleep), while the program is ongoing.