Strength Training is Key to Losing Weight

 

Did you know that?! If you simply do cardio and starve yourself you will not only lose fat but also muscle mass, which is really, really bad for you, since muscles are what actively burn calories.

Here are some facts for you to think over:

1. No big weights are needed. You don’t need to be bench pressing 300 pounds or deadlifting your car, but adding a little bit of weight training into your cardio will help keep the muscles under the fat alive and working, which will in turn help you burn off all the excess calories even faster.
2. Losing muscle mass is bad!!! When you try and starve yourself to lose weight you are actually losing muscle mass, which happens to weigh anywhere from three to ten times as much as fat! Muscle mass declines because you don’t need as much to hold up all the fat that is now slipping off and of course you don’t have enough calories to actually keep your muscle mass.
3. Weight training will speed up your results. Because muscle burns calories you will see the fat loss much fast then if you simple reduce calories and do cardio.
4. Better results!!! When the fat burns off you will not have to work on toning up your body, but your underlying muscles that were once covered in fat will show, and you will end up with the toned and muscular body that you wanted.

I am getting a little tire of hearing everyone talk about extreme diets that will burn off the fat or starving themselves for results or simply whining about the fact that their cardio is not working and while they lost a good chunk of weight to start with they hit a plateau and can’t get out of it. 

The honest truth is that the scale lies. Literally!!!! Your fancy scale does not take into account the fact that you might have larger then average bones, or your muscle mass under the layer of fat is actually significant. If you set a goal of wanting to weigh 130 pounds you have to also figure out exactly how much muscle you need to build and how much fat to lose to be at that weight.

Instead of setting a number on the scale as a goal figure out what dress or jeans you want to fit into and what you want to look like, then work towards this goal.

I can tell you this from my own experience. When I started going to the gym again a few months ago, I lost about 5 pounds, and I had a goal of about 15 to 20, then realized that I was gaining it back, but I still fit into my clothes better. I’m back to being about a 144 pounds right now, at 5’7” that is at the very end of the “okay weight” however, I feel better, I fit into my jeans better and my legs are less jiggely. While I still have a ways to go to my perfect goal it is no longer about the number on the scale but rather about what I feel like and how I look when seeing myself in the mirror.

If you don’t believe me go check out this article. 

Recap of my first 5K

 

I am sure you all saw my I Survived note, which means that I actually made it out of the 5K I was volunteered into by my husband and mother-in-law to support her in her weight loss. And just as a side note, my MIL has lost over 100 pounds since she started on Weight Watchers and I couldn’t be more proud of her, the woman is incredible.

Alright on to the recap of my little 5K !!!

We got up bright and early at 7 am yesterday to head over to the local Weight Watchers meeting point where the walk/run would start. I really didn’t want to leave my bed, and the thought of running scared me a little. I tried to chicken out and stay in bed, but the Mister got me up, dressed me and even put my knee brace on then practically carried me down the stairs to the car.

The sun was shinning, when we got to the shop and there were lots of people there. We met up with my MIL and it seemed that she was happy we could all make it.

Most people walked, the Mister and I decided to do intervals since I really wanted to run a part of it, but knew I couldn’t continuously run the whole thing. So we weaved in and out of the crowed when we could and jogged for a bit, then walked, then jogged. We didn’t stop once, and if it was up to my dear hubby he would have ran the whole thing, but he didn’t want to leave me behind!

When we got back to the store and were finished with the 3.1 miles I got a big hug and a kiss from the Mister for making it without stopping and whining to much.

I have to say my sinuses were killing me, my throat was sore and my chest felt like it was burning. But I did it. I finished a 5K, next up is actually running the whole thing, or at least incorporating more running then we did this time.

After the run we all changed and headed to Village in for breakfast. Once we were done stuffing our faces, the ladies of the family went on a retail therapy session while some of the men went back to A1 Scuba for the expo and others home!

PS: The Mister won a brand new Aqualung Regulator (the same one we use) valued at $500.00 from the Expo. I would much rather have won a trip, but now we have a spare if either one of our regs decided to dye. 

I Jiggle, but not as much as I use to - Week 5

 It’s that day of the week… I’m linking up with Lindsey at Mr. and Mrs. Smith for the weight loss challenge.  

It’s a great group that helps encourage each other on one of the hardest roads to undertake. Weight loss and fitness are essential to a healthy lifestyle and I am a strong believe that strong and encouraging support groups are the key to staying on track and meeting goals.

These were my initial stats:

I am 5’7’’

I weigh somewhere around 146 pounds during week 1

I’d like to be at about a 125-130

My goal is to lose about 15 to 20 pounds

Last week I was at 141.5, today I weighed in at 139.6, this is a 1.9 pound loss. Last week, I spent two days at the gym, then was home for the rest of the week with a bum knee. This week I was at the gym on Monday and Tuesday with yesterday as a rest day, since I had to work and had no way of actually getting to the gym. I’m attributing my loss to the lack of soda for the past month and the muscle that I’ve been building. When you build muscle, it starts to eat away at the fat even when you are sitting around. How cool is that?! 

My goal for this month is to cut out all fast food including restaurants. I’m hoping that this will help force me into healthier eating habits as well as be budget friendly.

 

Hope y’all have a great Thursday and a fantastic weekend!

I Jiggle, but not as much as I use to…Week 4

 It’s that day of the week… I’m linking up with Lindsey at Mr. and Mrs. Smith for the weight loss challenge.  

It’s a great group that helps encourage each other on one of the hardest roads to undertake. Weight loss and fitness are essential to a healthy lifestyle and I am a strong believe that strong and encouraging support groups are the key to staying on track and meeting goals.

These were my initial stats:

I am 5’7’’

I weigh somewhere around 146 pounds during week 1

I’d like to be at about a 125-130

My goal is to lose about 15 to 20 pounds

Last week I was at 140.0 even, today I weighed in at 141.5, while this is a 1.5 pound gain, I am not too worried about it since I’ve been doing a lot of strength training. I still fit into my jeans, and have noticed changes on both my legs and abs.

I’ve been hearing a lot of “I’m not losing weight, but gaining even though I’m working out every day” from my gym buddy and several other friends so I’d like to remind everyone that being fit and healthy includes gaining muscle which just happens to weight 3 to 10 times more than fat!!!! Yup, you heard right, and this is why I advocate keeping track of your weight loss by a pair of jeans. It is the best way to insure that you are becoming healthier rather then just losing fat.

I’ve been a bit of a slacker in the gym department these past few days due to my knee, but I’m still eating better and trying to keep track of my calories.

Hope y’all have a great Thursday and a fantastic weekend!

Absolutely Amazing Abs

 

Ha! I’m so cleaver.

Today is Day 18… Yup… we are only 7 days away from being done with 25 Days of Fitness.

Abs seem to be a major concern for both men and women. I know they are the second most concerning area on my body, the first is thighs, which we talked about a week or so ago. I want super toned legs, thighs, butt and abs. I’d think I’m happy with everything else. Hence, today I want to spend talking about what the anatomy of the abdominal area are, how to exercise each one so that you can get Absolutely Amazing Abs.

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1. Rectus Abdominis.

   The rectus abdominis is situated at the front of the pelvis, between the ribs and the pubic bone. This is the main set of muscles one often refers to when they discuss "the six pack", due to its several bumpy ridges, which jut out directly in front of the body.

   The rectus abdominis serves to move the body between the ribcage and the pelvis.

2. Transversis Abdominis.

   This muscle is situated deep within the abdominal complex. Its main role is to maintain internal abdominal pressure, and stabilize the trunk.

3. Internal Obliques.

   These muscles are located just inside the hip bones, flanking either side of the rectus abdominis. Their role is to twist the body, via their contraction.

4. External Obliques.

   These also flank the rectus abdominus and function to allow trunk rotation.

Source

You should not be spending hours on your abs, but you should make your workouts count. The usual recommendation that I have seen and have used is 15 to 20 minutes every other day, even when it’s a rest day. Since your abs have several different muscle groups, and you work them every other day, they have the days in between to rest and heal up.

Here are some of the exercises that have been proven to be effective according to the San Diego State University and the American Council on Exercise Abdominal Study. Click on the title of the exercise to see the video provided by bodybuilding.com. 

Bicycle Maneuver:

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Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even relaxed breathing throughout. (Source)

Captain’s Chair:

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Stabilize your upper body by gripping the handholds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up and legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position. (Source)

Crunches on Exercise Ball:

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Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Place hands behind your head (or cross your arms over your chest) and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart.(Source)

Traditional Crunch:

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Lie on your back with knees bent and feet flat on the floor in front of you. Lie on an exercise mat rather than hard floor to prevent back strain. Position your feet hip distance apart. Place your hands behind your head so that your thumbs are tucked behind your ears. Hold elbows slightly out to the sides and keep chin pointing upward. Curl up and forward lifting your head neck and shoulder blades off the floor. Make sure you're not pulling your head forward with your hands. (Source)

 

I hope y’all enjoyed this post. Let me know what are some other exercises you do that are effective for the abs. I have quite a few that I do, but I thought I’d share the ones out of my routine that are thought to be the best out there. SO if nothing else, do these four!!

The New Fit or Fat?!

 

Today is Day 17 of the 25 Days of Fitness… and wanna know what I learned? Do ya?!

My body HURTS… I’m insanely out of shape, and have become obsessed with getting back into shape. The obsession and my nasty habit of perfectionism have kicked in … hence why the blogs have been lacking. I’m trying to put together the perfect guides, and plans and lists to help my self set up a system. I always need a system, some kind of an outline to guide me, otherwise I fall apart and give up.

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When I get obsessed over a topic, whether school, politics, clothing, cars, exercise… you get the idea… I start venting to my grandfather. My grandpa is one of those awesome ones who knows a little about everything, and while he can be grumpy and set in his ways there is always something I can learn from him. So in my insane hunt for a healthier lifestyle and my grandfather’s recent encounter and beating of cancer we’ve talked a great deal about exercising, losing excess fat, staying fit and eating healthy…

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To make a long story short, I was bestowed with two new books about exercising. My grandfather stated that they were his “health Bibles” and knowing the kind of health that man is in at 78… I’m going to say these babies are diamonds! 

 

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The books are both by Covert Bailey who is the author of four national bestsellers. He also happens to be a nutritionist with a Biochemistry degree from MIT. At the age of 78 he is still running, backpacking, skiing and kayaking and lives his life with the philosophy that “staying in shape should be enjoyable.”

I will be sharing my findings from his books with you very soon. For now I wanted to leave you with the Are You Fit or Fat? List which is the table of contents for one of the books.

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Fit people sing. Fat people float.

Fit people are fat-burners. Fat people are sugar-burners.

When Fit people eat sugar, they make glycogen. When Fat people eat sugar, they make fat.

Fit people have lots of fat-burning enzymes. Fat people have few fat-burning enzymes.

Fit people use fat efficiently. Fat people store fat efficiently.

When Fit people exercise, it is usually aerobic exercise. When Fat people exercise, it is often anaerobic exercise.

Fit people “waste” energy in everyday activities. Fat people “conserve” energy throughout the day.

Fit people have long, lean, shapely muscles. Fat people have short, round, fatty muscles.

Fit people can be overweight without being overfat. Fat people can be overfat without being overweight.

Exercise decreases hunger in Fit people. Exercise triggers hunger in Fat people.

 

I Jiggle But Not As Much As I Use to…

 

Here is to the first weigh in week of the Weight Loss Challenge hosted by the fantastic Lindsey over at Mr. and Mrs. Smith (check out her fabulous blog if you haven’t yet!!)

 

I am linking up with all the lovely ladies who are participating and trying to lose the last few pounds before the summer season! It’s a great group that helps encourage each other on one of the hardest roads to undertake. Weight loss and fitness are essential to a healthy lifestyle and I am a strong believe that strong and encouraging support groups are the key to staying on track and meeting goals.

Last Thursday was the first week of the challenge and the initial goals were made. You can read all about mine here.

I am 5’7’’

I weigh somewhere around 146 pounds

I’d like to be at about a 125-130

My goal is to lose about 15 to 20 pounds

I am happy to report that when I got on the scale today I weighed 141.2 pounds. Which was surprising, because my weight had not budged at all in the past two months. I’ve been at a steady 145.7 to 146.2. I do have to admit I am really bad about weighing myself continuously, daily or even weekly, so I think my last weight check was about a week and a half (maybe two weeks) ago. Which means that the weight loss might not be all during the last week. However I’m happy with it! *Dancing a little jig and celebrating*

 

You can read all about what I’ve been doing here, here, here and here.

I have started taking fatty acids and a fat burner in addition to my multivitamins, calcium and protein. I am also looking into some other nutrition methods such as consuming more power foods! 

If you want to get more of my tips check out the 25 Days of Fitness!!!

Day 1: 5 Reasons to Exercise

Day 2: Baby Steps to a Healthier Lifestyle – drinking more water

Day 3: The Four Basic Elements of Health

Day 4: Foundational Supplements

Day 5: Performance Supplements

Day 6: Results take some time

Day 7: Power Foods

Day 8: Reasons weight loss takes time

Day 9: Trouble spots – Thighs and Butt

Day 10: Routines

Setting plans in stone

 

Welcome to day 10 of 25 Days of Fitness!

“Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek.” – Mario Andretti

It just happens that Mario Andretti is one of the best race car drivers in the world. He is a world champion racing driver, and one of the most successful Americans in the history of race cars. He also happens to be one of the only two drivers in the world who have won races in Formula One, IndyCar, World Sportscar Championship and NASCAR!!!

Being the car obsessed nerd that I am, I had to quote him when it came to motivation. I mean a motivation quote that sounds nice is one thing, but one that sounds nice and comes from someone who can back up what he says is a whole different picture.

I must confess that I only did a 30 minute walk yesterday, and the only exercise I got today was walking on campus. However, I have a good excuse, I had ended up staying up till about 1 AM trying to finish my chemistry homework (for that class that I kind of need to pass) and then had to get up at 6 to actually make it to class and take a quiz. So I got a grand total of about 4 hours of solid sleep, and had every intention of going to the gym until I got home, set down on the couch and realized how exhausted I was.

To make up for this I’m going to do double duty at the gym with a day of cardio in the morning and in the evening.

I’ve really been trying to set up a good system for myself to both lose the extra fat, gain a bit more muscle and definition as well as turn the whole thing into a routine. I’ve been really successful with a few things:

Drinking a ton of water

If you didn’t get a chance to read the post for day 2, head over and read it. It’s all about drinking water and why it is good for you. I must say that drinking more water has been hard, trying to remember to drink it is the hardest part for me since my little mind cannot remember to do so unless I drag my water bottle around with me. So that is exactly what I’ve been doing!

Getting more sleep

While yesterday was an EPIC FAIL for getting sleep, I’ve been really good about getting my 8 hours of sleep, and have seen a world of difference in my energy levels. I also don’t wake up cranky or frustrated like I use to.

Eating breakfast

Breakfast has always been a meal I’ve skipped, not because I don’t like food or want to lose weight by skipping meals, but because I don’t roll out of bed any earlier then 10 minutes before I’m suppose to leave the house, which leads to running at least 30 minutes late and for some reason I justify skipping breakfast. This past week, I have had some form of breakfast every day, and I’ve been able to control my hunger much better… it could also be the Fat Burner that I started taking… hummm.

Finally:

Going to the gym and exercising daily

Once again today was an EPIC FAIL, and makes me a little depressed, however I have been sticking to getting some kind of an exercise every single day which is the contributing factor to my almost 5 pound weight loss (I just danced a little jig)!!!!

However, like I said before, I really want to get into some kind of a routine that will allow me to stick either strength training, cardio or Body Pump at the gym.

So here is what I’ve come up with  

Mondays: Body Pump

Tuesdays: Strength training (Upper Body)

Wednesdays: Body Pump (Cardio)

Thursdays: Strength training (Lower Body)

Fridays: Cardio

Saturdays Strength training (Rest  Day??)

Sundays: Body Pump

I know that I should really include Rest days in this as well, and I’m working out on what I want to give up. I might replace a day or two of the Cardio with Body Pump.

Q: Any suggestions on how to set up my schedule. I might have to forgo a day of Body Pump, and I’d give up Monday because I am not the biggest fan of the instructor. hummm….

Q: What does your workout routine look like? Do you have set days for certain things? I really loved the way P90X was set up and have contemplated going back to that schedule as well.

“I still have more to go” crap

 

Welcome to the first day of the second week of 25 Days of Fitness! Congratulations!!! If you have done the first 7 days, you are well on your way to feeling better, sleeping better and becoming healthier!

When friends tell you how awesome you look, drop the "I still have more to go" crap.  You worked hard and you deserve the compliment!  ~Jillian Michaels

I am guilty of this. I’ve had many people complement me on how I’ve “filled up” since getting married. Apparently a good number of my friends and family thought I was too skinny before that… which I was not. I weighed a perfectly healthy 125 to 130 pounds… anyways, when I am told I look good, I always roll my eyes, smile a big goofy smile and say “yeah thanks” in the most sarcastic tone I can muster.

However, I’ve come to the conclusion that those that love us love us no matter what we look like, so getting into shape, losing weight and becoming healthy are really achievements for ourselves. So from now on, when someone complements me on the way I look, I’ll answer with a genuine smile and a polite thank you.

Speaking of weight loss… my gym buddy and good friend is on a deadline to lose weight before her Mexico vacation in two months, and I’ve been hearing a lot of “I need to stop eating” comments from her. I know it’s frustrating to work out and not see immediate results, however we need to realize that it took a while to gain the weight it’s going to take just as long if not longer to lose it. You just got to keep your head in the game and keep going!!

Here are some of the reasons I’ve discovered as to why results are usually delayed.

1. Water retention

If you are like me, and have set on the couch a bit too long, and are now getting back into exercising and an active lifestyle then your body isn’t use to running, weight training and cardio, hence you need to start slow, drink lots of water and let your body acclimate. The drinking lots of water portion throws the scales off in the beginning. Being more active means your body is sweating and getting rid of all the yuck, but it is also getting rid of water making you more dehydrated. Since our brain is programed for survival, upon receiving the signal that the body is dehydrated it begins to retain more water. It will take a while for your body to let your brain know that its okay to get rid of the water, because you will soon replace it.

So to avoid extra water retention, make sure to keep yourself hydrated at all times.

2. Stress

Did you know that stressing about weight loss can actually make you gain more weight?! Yup! Being stressed, running around at work and doing errands in overdrive does not make you burn more calories in fact it actually sends a signal to your brain saying that you are stressed, your brain then releases a hormone called cortisol to help cope with the stress. Cortisol, while constantly present in our system, and part of our stress and anxiety mediation is also a hormone that makes the body hang on to fat, and deposits it all in your midsection.

So in order to avoid cortisol overdrive which not only increases fat storage but if completely out of control can cause depression, high anxiety and a bunch of other psychological issues, try and follow this motto:

Change what you can and let go of what you can’t.

There are also other ways to de-stress, but mainly we need to realize that stressing over little things is only adding pounds to our butt, abs and hips. Hence, get a good night sleep and try and be at peace with life.

3. Skipping meals

This one is a heartbreaker. I work at the Children’s Hospital of Denver where we have a very high tech and advanced psychiatry department (being a psychology student this is where I work). We also have one of the best eating disorder treatment units, and the cases that come in are usually as last resorts. We have developed this idea in our heads that food makes us fat, and these little girls (all under the age of 18) believe that if they don’t eat then they will start to look like Kim Kardashian and Paris Hilton… It takes a lot to convince them otherwise.

As grown adults we should realize that skipping meals are not a good idea. Here is what happens, much like the idea of water retention, our brain is designed to make sure that we survive. Hence when you skip a meal, your brain begins to think that you are starving, and sends out a signal to the cells to retain all possible sources of energy, so when another starvation period comes there is enough energy for your body and brain to function. So, when you eat your next meal, instead of the body only keeping the calories it needs it starts retaining more, waiting for the time that you will start to starve it again.

Aside from how your body is actually reacting to skipping meals, research has also shown that those of us who skip breakfast tend to weigh more then those who eat breakfast. For some reason, we think that skipping meals saves calories for the day, however in reality it only makes us eat more calories in the end.

Most recommendations state to eat three meals a day, however I’ve started to do about 5 to 6 small meals throughout my day and have cut out snacking. I read that having smaller meals throughout the day keeps your metabolism busy and in turn burning more energy.   

So there you have it!  

If you’d like to read the last 7 days of posts click on the links below:

Day 1: 5 Reasons to Exercise

Day 2: Baby Steps to a Healthier Lifestyle – drinking more water

Day 3: The Four Basic Elements of Health

Day 4: Foundational Supplements

Day 5: Performance Supplements

Day 6: Motivation

Day 7: Power Foods

Just keep going…

 

I have to say, I had another tough day getting out of bed today to get down to the gym, but if you read my post earlier (here) you know that I am so glad I went.

Motivation will almost always beat mere talent. – Norman R. Augustine

Welcome to Day 7 of 25 Days of Fitness!

I am going to keep this nice and sweet, and talk about a few power foods that I have discovered and am going to concentrate on incorporating more into my diet.

Power foods are known for doing several things such as building muscle, helping weight loss, strengthening bones, fighting cancer and heart disease, as well as boosting the immune system and its function. The main idea of power foods is to incorporate them into your diet, not necessarily into every meal, but at least one of the three major ones you eat daily.

Nuts… Are your new best friends!

Almonds are the best, however pumpkin seeds and sunflower seeds are right there with ‘em. Nuts are reach in protein and monounsaturated fat, the good kind of fat that helps clean out arteries! The fat from nuts is the good kind which you want to consume. Nuts help build muscle, fight obesity, heart disease and cancer. To top it off a handful of nuts is the best way to fend of hunger and food cravings!!!

While nuts are great for you, keep your eyes peeled for salted, smoked and other forms of nuts that are delicious but high in sodium which will spike up blood pressure and exceed your daily need for sodium intake.

Beans… are very popular in our household!!

Beans such as chickpeas, pinto beans, kidney beans and even soybeans are fantastic for building muscle, burning fat and regulating digestion. They are also high in fiber, protein and iron. Beans are fantastic for your health because they help fight against colon cancer, heart disease and high blood pressure.

So add some beans to your diet!!! The Mister and I would go through beans like crazy!! We usually have at least 2 or 3 meals that incorporate some kind of a bean!! However, when it comes to beans stay away from refried and baked beans, the first is full of saturated fats the second very high in sugar.

Finally! Chug milk, eat yogurt and lots of cheese!

Yogurt, milk, cheese, cottage cheese and so on are awesome for building up bone density and fighting weight gain. Dairy products include a good amount of calcium, vitamin A and B12, phosphorus and potassium. They fight against osteoporosis, obesity, high blood pressure and cancer.

I love cheese and yogurt but HATE milk, however I know I should drink it so I mix it with some chocolate flavored whey protein and a banana, turn it into a milkshake and get my serving of milk!!

So there you have it.

Q: Do you incorporate these products into your diet? How much of each do you use?  

Body Pump 77 killed my legs a little

 

 

What a phenomenal work out today!!! I am defiantly feeling my legs right now and know I will feel them even more tomorrow. Yup! It was fantastic! I almost didn’t go, just because I’m wanted to sleep in a bit longer since we went to bed around 2 AM. BUT… since I had a friend waiting for me at the gym, I got my butt out of bed and went. I am so glad I did.

Before the class I also did a 15 minute abdominal workout with one of the trainers. It was very worth it!

After the Body Pump, I grabbed a NrGize Banana Split Meal Replacement shake for my drive home. I must say it’s pretty delicious and they add extra vitamins and protein. So pretty much it is winning! The Banana Split is a total of 300 calories and 280 carbs, which is perfect for a lunch meal and for an after workout shake.

Now I’m off to the grocery store for some healthy food buyin’.

I’ll be back later today with a Day 7 Post for 25 Days of Fitness!

We’ll be talking about some good power foods!

Y’all have a great Sunday!!!

PS: Check out the new Body Pump music track! I really liked it!

BODYPUMP 77 tracklist

Warmup: Commander – Spacegliderz
Squats: It’s My life – Swade
Chest: DJ Got Us Fallin’ In Love – Usher feat. Pitbull
Back: Hold Me Tonight (Manox Remix) – Manian
Triceps: I Like It – Tokyo Haze
Biceps: Diamond Eyes (Boom-Lay Boom-Lay Boom) – Shinedown
Lunges: Only Girl In The World (E-Nergy Remix) – Nick Skitz vs DJ Lotus
Shoulders: Ti Sento – Scooter
Abs: We No Speak Americano – Yolanda Be Cool vrs DCUP
Cooldown: One Last Chance – Daughtry

(Source: NZ Glen: BodyCombat fanatic)

Spending the day on the slopes

I’d rather be a failure at something I enjoy than a success at something I hate. – George Burns

Update:

Yesterday was a tough day for me. I was completely exhausted due to lack of sleep, which resulted in me being a grump all day, and by the time I got a breather so that I could go down and exercise all I wanted to do was sleep.

It really took a lot for me to get off my comfortable couch, leave my sleepiness behind, change into workout clothes and get to the basement. I was going to do another one of the Couch to 5K runs, but my knee’s been bothering me these past few days (I injured my knee a long time ago, and it’s always been a pain in the butt), so I opted for the elliptical which is a lot easier on the knees.

I didn’t quite get to the 30 minute mark, and had to force myself to get to the 300 calorie mark, but I did it. I am a little sad that I was about 8 minutes short of the 30 minute workout goal, but I’m going to cut myself some slack since I actually got off the couch without anyone having to force me off.

On the brighter side WELCOME to Day 6 of the 25 Days of Fitness!!!! 

If you’ve missed out on the first 5 Days of the challenge you can catch up here:

Day 1: 5 Reasons to Exercise

Day 2: Baby Steps to a Healthier Lifestyle – drinking more water

Day 3: The Four Basic Elements of Health

Day 4: Foundational Supplements

Day 5: Performance Supplements

I’m going to keep it nice and short for today, since the Mister and I are heading to Keystone for the last two days of skiing. The resort closes on the 10th (Sunday) and we really wanted to get one more day of riding, since our seasons has been so lame… due to not getting seasons passes.

So today I want to stress the importance of not giving up. For me, this is key. I haven’t seen any results in the month and a half of going to the gym, working out at home, and running. However, I know that I haven’t been putting in a full effort, but it’s still disappointing not seeing any results.

Our best-man of honor (yup we just had our best friend at our wedding, who shared both the role of the best man and the made of honor… if you didn’t pick that up from the title) always says Success is the Best Motivator… Hence you got to keep going, and the second you start seeing results you’ll want to do more.  

My motivator is knowing that I use to look good, and use to fit into my jeans. I’m also motivated by the fact that I feel better after exercising. It feels so good to have the sore muscles that let you know they’ve been working. It feels so good to feel all the gunk leaving your cells as you sweat through a workout. I just love it.

I've also taken to printing out pictures of me and some of my role models, and sticking them on my bathroom mirror, car dashboard, laptop and netbook desktops and so on to keep me motivated.

Q: What is your main motivator when it comes to fitness and health? Do you set goals to reach?