Fit 173: Accountability, Diet Tricks, Tempo Training Part 2

In this episode: the principle of accountability, how to lose 5-10 lbs with one simple dietary change, and advanced tempo training part 2: how to use a four-digit formula for tempo training!

Motivation
Hold yourself accountable (or be accountable to someone else), establish expectations (in writing) and guidelines. Be true to you! Your accountability will help you know the truth of your actions and efforts. If you fail to meet your established expectations or check points, you must accept that you have failed yourself, don't blame anyone else. Other people may be a factor in the failure, but they are not the entire cause. For example, your child is sick, you can't go to the gym. You must take care of your child first then, while they nap or rest, you do a 10 minute workout. Not an optimum workout, but enough to keep you on track mentally and physically. Accountability is key. It defines how you relate to your goals. Accountability helps give you consistent focus to reach your goals. It dictates whether or not you will complete each “stepping stone” to get to you goal.


Nutrition 
If you have only 5-10 lbs to lose, the best and most simple dietary change you can make is to avoid all grains. That one simple change makes most people lose body fat and pounds in just 4 to 8 weeks. For a few weeks, eliminate grains such as brown bread, whole wheat, whole grain, multi-grain and so on.  Two things will happen:first,  you’ll lower your total carbohydrate intake as well as eliminate gluten. Then, this will guarantee you'll see results quickly.  All grains aren't bad, nor should they all be eliminated. The exceptions to are rice, amaranth, and quinoa.

 

Training
 Part 2:  Advanced tempo training.  You may see some workout protocols with a four-digit formula for tempo. What exactly does this mean? The numbers represent the time in seconds (tempo) of each part of the repetition.  For example, in a barbell chest press, 4212 means you would lower the barbell in four seconds, pause for two seconds at the chest, raise the bar in one second, and then pause for two seconds with the bar at extended arms before beginning the next rep.

Breaking each number down:

1. First number: the eccentric part of the exercise.
An eccentric contraction occurs when a muscle lengthens, such as when you lower the resistance during the lowering of a barbell in a biceps curl. 
2. Second number: the isometric pause in the stretched position. 
This pause usually occurs between the eccentric (lowering) phase and the concentric (lifting) phase of a repetition, such as when the barbell makes contact with the chest during the bench press.  This position is usually called a  “disadvantageous” position (i.e., poor leverage) of a lift.  This pause can increase intramuscular tension, which can further boost strength. 
3. Third number: the concentric contraction.
The concentric contraction occurs when a muscle shortens, such as when you curl your legs to your butt on the lying leg curl.
4. Fourth number: the isometric pause in the shortened position.
This is the ending phase of most lifts.  There is a contraction that occurs at the end of the concentric phase, such as when a bench press is locked out. Muscles should be tense, not putting pressure on the joints (which some people do).  This pause is in the “advantageous” position (i.e., good leverage) and can increase the involvement of fast-twitch fibers, the ones that increase strength and power.  

An X used in the formula, means explosive action.  You wouldn't use this protocol as much as it can be dangerous for some exercises.
Example: Bench Press
A 4213 tempo protocol for the bench press would mean you would:

• lower the barbell to your chest in four seconds
• pause for two seconds when the bar makes contact with your chest
• press the weight to extended arms in one second
• pause three seconds when the barbell is locked out 
• begin your next repetition

Here's what I want you to do: Make up your own tempos to use in training and post what you did and how it felt on the FitGirlUSA Facebook page!


Get all the most recent episodes on iTunes or download this episode here: Fit 173: Accountability, Diet Trick, Tempo Training Part 2

Fit 172: Vitamins, Gratitude & Tempo Training

In this episode: Vitamins and your body, gratitude and tempo training for better results!

Nutrition
Vitamins and bright yellow urine. What's the deal? You'll often hear that the cause is your body not breaking down the vitamins or not “absorbing” them.  But that's not necessarily the case! Relatively high doses of Vitamin B2 (riboflavin) can turn the urine yellow.

Here's why the normal response of  “it's not getting absorbed” isn't always true:
1. If you don’t break it down (i.e. digest it), then it just ends up in the stool, not the urine.
2. To get to the urine items need to pass from your gastrointestinal tract into circulation. From there, nutrients would travel to the liver and kidneys and next, to the urine.
3. When people say “absorb” they usually mean that the vitamins get into the cells and do what is intended. Since water soluble vitamins like B2 are harmlessly excreted at levels above what is needed, it makes sense to have a little extra rather than not enough.
4. If you have dull, non-awesome bright yellow urine you might need a little more B2.

B vitamins are essential in fighting stress, aiding proper blood circulation, releasing energy from fats, and many more important functions. Your body does not produce B vitamins, it must get them from the foods we eat and supplements. These water soluble vitamins are extremely fragile and need to be replenished daily. When you become sick, tired, or stressed your urine will begin to run clear. At this time, your body needs more B vitamins.  A good multi-vitamin or B-complex supplement is the way to go.  Don't worry if you have bright yellow urine.  This is the sign that you have an adequate supply of B-vitamins to handle life's stressful moments!


Motivation
Gratitude and positive reinforcement is key for constant motivation! At the end of each day, review your events and count your blessings. Write these down in a little note book. You might call this notebook your "Gratitude Book" or your "Glass Half Full" book. By doing this consistently, you'll be retraining your mind to focus on the positive aspects of your life.

Why is this important? Because like attracts like. The more you focus on the positive in life, the more positive things will come your way. Keep a gratitude book for one week and see how your attitude and perspective change for the better!




Training 
Tempo training is a great way to break through a plateau, or increase the intensity of your workouts.
Tempo training involves using the total amount of time it takes to complete an entire repetition as a factor in your workout protocol. Just as there is no one single, perfect, “best” workout or exercise, there isn't a perfect speed-of-contraction protocol. When designing your workouts, include some tempo guides to increase the intensity and concentration of your workout. Treat tempo as a factor the same as number of sets or reps.

It's important to know that tempo training is backed by sport science. Studies have shown that slow-speed weight training initiates more metabolic adaptations than high-speed lifting. Additionally, high-intensity, slow-speed training increases in muscle glycogen, ATP, ADP, creatine,  and Krebs cycle enzyme activity. Training at faster speeds does not induce these changes and puts you at greater risk for injury.  Slow reps build your mind-muscle connection.  Next the next episode, we'll cover advanced tempo training and how to use it in your program.

Get all the most recent episodes on iTunes or download this episode here: Fit 172: Vitamins, Gratitude & Tempo Training

Hey there! Can you take a quick survey (click here) for me? I'd like to help you get in your best shape ever before summer! Don't worry, I won't be bugging you with emails to buy anything! I just need your input! Thanks!
Kira


 

Fit 171 Summer Shape Up Solutions!

In this episode, summer shape ups that are fun and free! Unconventional weight loss solutions! Question your eating!

TRAINING
Summertime, or any change in season, is a great time to renew your commitment your health and fitness plan! Losing weight and staying in shape can be fun and inexpensive or free! Here's some examples of what you can do to mix up your exercise plan:

1. Gardening can help tone muscles and burn additional calories. Pruning and weeding can give you a great workout when you use squats to bend low and biceps for those stubborn weeds! Do some yard work such pushing a manual mower or raking leaves. These activities burns hundreds of calories!
2. Game playing with family, kids and friends! Play games like flag football, frisbee basketball or catch! 
3. Walk on the beach (or anywhere else) Consider a new route to walk! Do not use weights in your hands, can cause rotator cuff injury. Instead, move your arms and walk briskly. You can burn as much calorie as running and be safer on your joints and knees, by fast walking with arm movements. For your arms, think of pulling your elbow back and squeezing your shoulder blade. Like doing a 1-arm row. Hold your stomach tight! Belly button to the spine the whole time! You'll feel a huge difference! 
4. Wash and wax your car. Bend with your legs, stand on your toes to work the calves while cleaning the top of the car. Use your back muscles to rub and wash! 
5. Go for a bike ride! Remember safety first! Don't coast! Do some intervals, mix it up or just enjoy the outdoors! 

  When you Focus on having fun, you'll be able to stick to your program and lose weight!




MOTIVATION
Unconventional weight loss solutions You wont always hear about these weight loss alternatives, but they work! Use Creative Visualization, we talked last episode about visualization. You probably have heard about it but have you actually done it? Stimulating the mind to help your body achieve a desired result is a great way to bring about change. "Seeing" yourself in shape, tone and wearing the clothes you love nourishes your mind with positive thoughts. This is one of the most successful ways to get in shape and improve body image. Known often as guided imagery, it works by training your mind to stimulate changes in your body. This can be accomplished by using some of these tools:

1. Listen: Audio Podcasts or CD's: Relaxation techniquesor soothing music to help you focus on your vision.
2. Write: Writing affirmations, what we call focus statements, trains your mind by affirming your intentions. It will retrain your thinking toward positive thoughts. IE retrain the brain program/mindset makeover! Positive present tense statements! such as these: My Body Is Beautiful! I Love My Body! To increase their effectiveness, write these messages on an index card or piece of paper and carry them with you or place where you can see them and read them several times throughout the day.
3. Read: Positive affirmation books and self-help books such as Love Your Body By Louise L. Hay available. Inside this book, Louise has created affirmations for you. If you read through them each day you are sure to reap the rewards of loving your body.

NUTRITION
Question yourself:

• Am I enjoying what I am eating? 
• Do I eat standing up or on the run? 
• Do I continue to eat even after I know I am full? 
• Do I make time to eat? 

Depending on your answers, make time to eat with family or friends who support your weight loss or shape up goals. Pack healthy snacks for emergency! Eat to the point of being full, then stop. Many, weight loss plateaus can be overcome with portion control.

If you aren't sure of your answers, keep a food journal for a few days, then ask those questions. Hold yourself accountable for everything you place in your mouth. Track your habits and you are likely to see the problems in your program.

If not, contact me for a one on one program analysis.

Now, Here's what I want you to do: Take the poll at  the top right of this page and choose your option, then, go to the facebook.com/fitgirlusa page and share at least one of your summer shape up plans!

Get all the most recent episodes on iTunes or download this episode here: Fit 171 Summer Shape Up Solutions

Hey there! Can you take a quick survey (click here) for me?
I'd like to help you get in your best shape ever before summer!
Don't worry, I won't be bugging you with emails to buy anything! I would love to have your input!
Thanks!
Kira

PS Again, here's the Summer Survey Link! Click here!
 

Fit 170 Better Balance, End Bad Habits, Healthy Meats

In this episode....A few food prep tips can make a big difference on the scales! Improve your Balance with simple training tweaks! Six steps to end bad habits and reach your goals faster!

NEWS UPDATES

I'll receive Draft 2 of "Mindset Makeover" next week,  and see if any changes are needed before it goes for public consumption! This is also my guide for the Mindset Makeover Online course which I am working on too (of course!)  Please take the poll on this blog page for the structure of the course you would prefer.

Been working on streamlining the websites. Clubfit, All-in-one-workouts, FitnessMakeover home page and the Proshop. This may take a while, but my goal is to make them easier to navigate.  For Clubfit, I will be adding a library of video exercise instruction. Part one is adding this library of exercises so you can see how to do them correctly. Part two is adding “classes” that you can link together for a full body workout or body part workouts. The videos are mostly done, just working on the site. The new improved Clubfit will be member only. You can still access the podcasts and  articles for free, but the new content including diet calculations, meal plans, mini workshops and more will be member only. I have redone the All-in-one-workout site, which supports the dvd workouts I have available. These workouts are available on amazon.com. Ball, bands, weights, no equipment, All-in-one-workout format is 30-60 minutes workout for entire body, warmup, workout, abs, stretch. You can watch clips from each dvd workout at the new All-in-one-workout site, and get a description of what is in each workout. Order securely via amazon. They also feature discounts for purchasing sets, such as-both Resistance Band Workouts DVDs or both ball etc.

NUTRITION
A few subtle adjustments in your food preparation can make a big difference on the scales while creating healthy family meals. For those of you that eat meat, don't think you have to abandon it to lose weight! Just make better choices. You can find lean meat easily if you know where to look! Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections. The best cooking methods for any meat, chicken or beef, is always roasting, baking, grilling, braising and broiling. Non-stick pans and cooking sprays will lower the calorie content. If you are losing weight, you can still use olive oil to cook, just be sure to measure it for accuracy. We do need fats in our diet plan, and adding healthy ones during preparation is a great way to do this! Another way to reduce fat is to strain cooked ground beef, or even turkey or chicken, and rinse it with hot water. Drain it well before you continue whatever recipe you are making.

We all think of chicken as the most lean of meats, and the white meat is very lean. However, the dark meat contains about twice as much fat as white meat. You probably know that the skin is full of fat. It also adds flavor! Putting seasonings between the meat and skin is a great way to maximize flavor! Just remember to remove the skin before you eat it. To avoid temptation, throw the skin away before plating you meal. Speaking of adding flavor, veggies can be served raw, steamed or microwaved with lemon juice, herbs, or vinegar. You can also sautee them with olive oil, or any healthy oil, broth again be sure to measure so you can determine the amount of fat you are taking. If you are in maintenance mode, then you don't have to be so specific with your measurements. That's one of the benefits of the permanent weight loss you achieve with weight training! Less fuss in the kitchen! 

MOTIVATION
Six steps to ending bad habits! Whatever habit you want to change, you must start with knowing what your goal is in changing this habit. What outcome do you desire? Then you can consider any obstacles that may get in your way, in advance, in order to prevent them from becoming obstacles that take you away from your goal.

First, lets remember that everything begins with a goal. A “SMART” goal: specific, measurable, achievable, realistic, timely. Once you know your goal, and that it fits the criteria, you can consider what else will change in your life or how your life may be different when this goal is accomplished. Have you ever noticed that saying you're not going to do something any more rarely works. Just saying it doesn't change your habits. Your actions change your habits! Determine what might stand in the way of achieving your goals and find a way around these obstacles. Have an obstacle plan, or a “detour” plan! Just like when driving somewhere, you may get off course, but with a detour you know you can get back on course as soon as possible. With your plan, you're much more likely to actually achieve!

Avoid "If / Then" statements! You know, the "if this one thing were handled, then everything else would fall into place" statements! "If / Then" statements cause trouble because a strong belief that one single thing, person or event is the problem, sets you up to fail. For example, getting a handle on your cravings is not an all-or-nothing proposition. You must leave room for occasional deviations. It's not the occasional side trip that causes weight trouble, it's the road we usually travel. The detour doesn't cause the problem, it's not getting back to the path you have made that ruins good intentions! Yes, you need to create goals that are “SMART” and you need to know your expectations, your outcome. Have a clear picture of your end result!

 Follow these six steps to create a  well formed outcome and Get What You Want!

• Step 1- State what you want (not what you do not want). Remember, positive, present tense statements! For example, "I want to weigh 135 pounds." “I want to fit into that dress.” “I want to bench press 100 pounds.” 
• Step 2- Determine whether you can achieve it, do you believe it is truly possible. Review your SMART goal! A goal of “I want to climb to the moon.” is not truly possible for you or anyone else! 
• Step 3- Determine the resources you have available and what you may need to make this goal a reality. For example, will it take time, money, gear, clothes, equipment, or coaching? Think this through because it is an important part of your plan! 
• Step 4-Is anyone else involved? Does your goal require the assistance or reliability of another person? If so, think of any potential obstacles that may come up regarding others. Think of everyone involved in your day-to-day life and those involved with or who may be affected by your new habit or goal. 
• Step 5- Visualize! Picture yourself in the winner zone! See yourself "as if" you've obtained your goal. How does it feel? Do you like what you see or the person you have become? 
• Step 6-Create your plan of action for the achievement of your outcome. 
 

While it may seem like a lot of effort simply to decide what you really want, going through these steps at the beginning gives you the path you need to reach your goal or create a new habit. These steps help you find potential obstacles. The obstacles which stopped you from moving forward in the past. Now you will be armed with a plan and options to blast past those obstacles! 

TRAINING 

Balance training is essential to reducing injuries! Balance is the ability to maintain stability when stationary or moving through the body's coordinated actions of the sensory functions (eyes, ears, joints). It is a basic skill needed for sports and daily activities. 

Here are a few Training Tweaks to help improve your balance:

1.  Change the surface of your balance workout.  Do biceps curls or lateral raises on a BOSU or a Stability Ball. 

2. Change the sensory perception. Repetitions of an exercise with eyes shut, turning head to one side or shaking the head can intensify the effects of training and balance. 

People of all ages should keep a healthy balance system to avoid injuries and avoid problems that can occur to joint pain, weakness, or dizziness. Keeping a healthy balance system is essential in improving overall health and well-being.

Get all the most recent episodes on iTunes or download this episode here: Fit 170 Better Balance, End Bad Habits, Healthy Meats

Fit 169: Calve Training, Plan, Menus

In this episode: Workout smarter, not harder! How to shape sexy calves while reducing your training time! Download a free 5 day meal plan! Speaking of planning, is your focus session effective? How to get more done with proper focus! Updates on the Triple Threat Training program and my upcoming book "Mindset Motivation."

TRAINING
Calve Training: Calves tend to be a neglected body part. Here's a way to get more done on your calves in less time! You know how to focus on the concentric (top) portion of a calve raise. There is also the bottom stretch portion of the calve raise.  In this position, you can work the soleus muscle by stretching down and returning to level (ie-parallel to the platform). This creates a thicker, shapely lower leg!

Now there is one more way to burn those calves! Use the Tibialis Anterior! Say What? This is the front of the lower leg, we tend to call it the shin.  You can contract that muscle isometrically when you reach the bottom position (the eccentric lowering phase). This increases the pre-stretch on the gastrocnemius and soleus muscles. You will automatically activate more motor units in the lifting phase that follows that! More muscle fibers worked, means better results in less time!

Next time you are in the gym, try this workout. Either do one set of each variation at 10-20 reps or combine each variation ( at 10-20 reps each) to make one set! Ouch!!!

Killer Calve Routine:
Regular Calve Raises (concentric focus)
Lower Half Raises
Regular Calve Raises (with Tibialis Anterior isometric)

NUTRITION
Ever wonder what an 1800 calorie per day, 5-day meal plan looks like? Here's one to download: Menu Plan  Notice that the meal plan includes balanced meals that have protein, carbs and fibrous carbs. This is a very livable meal plan. A variety of foods to eliminate boredom! You can always add as much fibrous veggies as you like to any meal! Load up on the spinach, broccoli, and other dark greens!   If you like this type of meal plan, then check out the 21-day Metabolism Makeover Menu Plan and the Weight Trackers Menu Plan at the ProShop!

MOTIVATION
Planning is your road map for guaranteed success! How often do you sit and plan for the day or week? You need this daily focus time to prioritize your goal tasks! If you don't plan to complete one step toward your goal every day, you won't get there!  Time and self-respect are strongly related. "Until you value yourself, you will not value your time…"is a powerful phrase! Your time is precious and should be spent on what matters most to you!  Having a solid plan, also means that you can review it and make changes if you are not on the right track, or if your steps aren't as realistic as you originally thought.

After a review of the first draft of my upcoming book "Mindset Makeover," I decided to add the goal setting and planning sections that are in the Fitness Makeover Workshops, along with more Coaching sections.  This book will become part of the The Triple Threat Training Program.  I have had much positive feedback on the book so far! Yeah!

Go to the facebook.com/fitgirlusa page and vote whether a 2x per week or 3x per week online ecourse would work for you. Thanks!


Get all the most recent episodes on iTunes or download this episode here: Fit 169: Calve Training, Plan, Menus

Fit 168: Shoulder Training Part 2, Fiber, Mindset Makeover

In this episode:
Shoulder training part 2: sample workouts, Triple Threat Training online course update, high fiber fruits and veggies!

Nutrition
Did you download the file I posted of high fiber fruits and veggies? You can find it Highlighted on the facebook page or twitter.   On the surface, that may not sound too enticing, but when you take a look at the benefits of fiber and the list of fruits and vegetables, you may realize that you are getting many of these foods in on a daily basis. That's a healthy yeah! Keep in mind, that some of them are high in sugar, however, the fact that they are high in fiber helps to reduce some of the negative impact the sugar may have on your body. As with most things, moderation and variety are always your best bets!





Motivation
Remember to sign up for first notification of T3 and claim your free "Crazy Core" Audio/Video workout!
To give you an idea of some of the topics in the upcoming course (and in the new book), I'm going to review the chapters and what they are all about.

The full title of the book is "Mindset Makeover: How to Stay Motivated, Achieve More & Live the Life of Your Dreams!" 
Chapter 1 Change-Reasons for change and taking those first steps.
Chapter 2 Control-recognizing what you can and cannot change, then understanding why this is important to everything you do!
Chapter 3 The Power of Self-Talk- Probably the most important concept every when it comes to getting in shape!
Chapter 4 Sabotage Words-We've discussed this on the podcast and there are even more words to know!
Chapter 5 Harness the Power- The plan to begin the change!
Chapter 6 Activate the Power-Take Action!

My favorite parts of the book (and upcoming course) are the Coaching sections. There are four of them:

1. Coaching Exercises for the Mindset Makeover
2. Bonus Coaching #1: Build Self-Esteem & Self Confidence 
3. Bonus Coaching #2: Learn to Love Your Body 
4. Bonus Coaching #3: Steps to a new Habit Resources.

Several of these coaching topics I am also using in an anti-bullying and victim support project I am working on.

Training
Shoulder Training part 2: sample workouts! Important: Always start with your non-dominant arm!
Workout Routine #1: This is  a Heavy-Light-Heavy Rotation that you can do for 2-4 sets.
This first exercise combination focuses on the rear delt by using the Bent over lateral raise (aka reverse flye).
You can do both or 1-Arm at a time. The weights here are for example only.
Pick a weight you can do for 8 reps. Lift to failure, rest 10 seconds, @8 lbs
Pick a weight that is about 25 percent lighter, and go for another 8 reps @5lbs
Pick a weight that is about another 25 percent lighter, do 8 reps. Rest 10 seconds. @3lbs.
Pick a weight that is 20 to 25 percent HEAVIER than the original weight, (@10lbs)and do 6 partial reps, stopping for a 2-second pause at the top of the concentric ranges.
Yup! That is one set! Now go repeat 2-4 times!

The second exercise combination focuses on heavy weight.  This is a heavy-heavier series!
Exercises:
One Arm (or both) Lateral Raise: 8 lbs x 8 reps regular tempo ; Rest 10 seconds
One Arm Bent-Over Lateral Raise: 10 lbs x 4 reps @ 2-second pause at the top (concentric); Rest 45 seconds
Repeat steps 1 to 3 with the other arm  (or both).
Adjust weight if needed.

Each bodypart should be trained approximately every 5 days. So..... here's Routine #2!
This is one big Tri-Sets for the entire workout! You do different exercises, just no rest between! For this one you can do 3-5 sets. (beginners 2-3, advanced 4-5)

Exercise 1: Seated Dumbbell Lateral Raises: 8 reps regular tempo, Rest 10 seconds
Exercise 2: Rope Low(or mid) Pulley Upright Rows (if you can't do this, then substitute reverse flye): 10 reps regular tempo, Rest 10 seconds
Exercise 3: Seated Dumbbell Presses  8 reps with a 4 second tempo up and down! Rest 1- 3 minutes, then repeat for 2-4 more rounds!

Now here's what I want you to do: Use one of the above workouts, then check in with me at the Facebook FitgirlUSA page and tell me which exercises or routines you did and what weights you used.  I'll be waiting to hear from you!


Get all the most recent episodes on iTunes or download this episode here: Fit 168: Shoulder Training Part 2, Fiber, Mindset Makeover.mp3

Fit 167: Shoulder Training Part1, Supplements, Triple Threat Training.

In this episode: Shoulder training fundamentals Part 1 of a 2 part series on shoulder training, which supplement should you always have, information on the “Triple Threat Training” course.

Training
Shoulder (Deltoid) Training part 1 the fundamentals for shaping and building.  The shoulder is complex and often overused. Which is why it gets injured easily.  You should always include some type of rotator cuff exercises in each workout and focus on balance in the muscles of the shoulder. There is no need for direct Front (anterior) deltoid training. Most of that gets done when you train chest. Bench presses, incline presses or dips, work a large part of the front of the shoulder along with the chest.

Your focus training should be on the middle (medial) and rear (posterior) portions of the deltoids.  Most people lack proper strength in the rear delt, making the shoulders and chest susceptible to injury.  If you play any sports, you should spend more time on the rear delt exercises! Use light weight as these muscles are small and need to be isolated! Check my video on Get Fit TV on youtube (I'll post it asap!) for proper form.  The best way to shape the delts is to use a variety of movements and protocols (ie sets & reps) as well as a mix of workouts. Next podcast I'll give you some sample workouts and innovative protocols!

Nutrition
I recently asked on the FitgirlUSA Facebook page, what supplement or vitamins you couldn't live with out. If you haven't commented then go there and add yours!  My answer would be Vitamin-C (although there are several other vitamins that would be hard to live without). You know I'm a big proponent of Vitamin-C. I've seen it work well with myself and clients for muscle repair and workout recovery.  I recently learned there's a few more great reasons to use Vitamin-C!  Taking 2 grams of Vitamin C post-workout helps to lower cortisol very rapidly. Which is extremely important to muscle recovery and stress recovery! Also, if you take Vitamin-C for at least three weeks, free testosterone will go up. This helps both the guys and gals as it helps us build muscle tissue.

Be sure to stop by the page and give your opinion about supplements you couldn't live with out, and while you are there, let me know how your balance is by commenting on that post!


Motivation
A few website revisions for you to checkout!

All In One Workout DVDs have Video clips and workout info. The allinoneworkout.com site remains, and the new site is better organized withe more video clips. You can check it out at http://fitnessmakeover.com/video/dvd.

Fitness Makeover Feature Programs are at http://fitnessmakeover/club. These 4 programs are not only the most popular of the Fitness Makeovers, they are also the most fun and motivating!

Speaking of motivation....I'm often told that motivation is the biggest problem when it comes to getting in shape. DO you ever wonder why you don't do the things you know you should? Do you ever stop and truly listen to what you say to yourself? We've talked about habits as being repetitive acts and it holds true for thoughts too. “As you think, so you become” and “You are what you think you are” are common phrases that are literally true!

How to we fix that Mindset?  Well, if you've liked the facebook page or follow me on twitter, you may have noticed a few items I am working on in this subject. First of all,  I submitted my first draft of a book based on the Fitness Makeover Part 1: Mindset Workshop. It's not available for sale yet, but if you connect with me on facebook or twitter, you'll be the first to know when it is!

I am developing the Fitness Makeover workshops into an exclusive online course. It's a huge undertaking! I wanted to offer the courses individually, however, your feedback (and thanks for that!) indicated that you'd rather have a combination of all three subjects: Motivation, Nutrition and Training.  I won't be able to go into as much detail as the individual workshops, but these will still be packed with quality fitness and workout information!

Here's some of the details:
The format will be a combination of Video/Audio, Strategy Sheets, Action Checklists, Review sheets and follow-ups! The workshop will run 9 weeks, and is what I call “Triple Threat Training”.  You'll receive in your inbox all the items you need for the course each day.

The subjects will be scheduled as:
Monday: Mindset Motivation
Wednesday: Training
Friday: Nutrition

Keep in mind, that this is an online course, so you can absorb the material on your schedule, any time of the day! You'll have complete access to the Video and download portions, so if you can't watch the video on Monday, then do it Tuesday or whichever day you can that week. I love the flexibility that online training gives and the ability to answer your individual questions too! You'll have a special “Class Only” area for all the Q&As with me!

I'm really excited about this! I'll have more details for you as it gets closer to start time! I'm hoping to have a webinar before opening registration for this “Triple Threat Training” course! There will be a definite start date at which registration will close. But don't worry, if you can't start this “semester” you can always sign up for “second semester”!  As I've been creating the outline of material, I can already see that I'll eventually be creating either a “post graduate” course or the individual workshops online so I can go into greater depth on each topic.

For now, be sure to Sign up for first notification, (along with discount coupon codes)!  You can do that at http://fitnessmakeover.com .  As a bonus, you'll receive free the “Crazy Core Workout”. This is a hybrid workout that combines audio and video instruction. You can do the workout anywhere! At home, at the gym, or even outdoors! Compatible with most devices such as smartphones and ipods.

One last item! There are only 8 of the original Fitness Makeover kits left! These kits contain the dvds of each of the live workshops (that's three dvds), Personal Training exercise instruction teaching proper form, along with the workbooks and notebook. You also get the first 50 episodes of the podcast on cd!  When these physical kits are gone, that's it!  So if you want to own one, get to the ProShop and get one before they are gone forever.....well....I'd rather say "reformatted" into the online course ;)


 Get all the most recent episodes on iTunes or download this episode here: Fit 167: Shoulder Training Part 1, Supplements, Triple Threat Training.

Fit166: Glute Training Part 2, Protein Myths "I am" Statements.

In this episode: Part 2 of Secrets to great glutes, "I am" statements for success and Protein Myths.

Training:
Glutes part 2: Improve your glute training!

1. Use a variety of exercises. there is no one specific, "best" exercise for the glutes. Plus, you don't really isolate them because several other muscles are involved in all glute training.
2. Sled train! Those of you lucky enough to have snow, can train your glutes with a Sled Sprint or just pushing a sled with a low stance. Load up the kids and work those buns!
3. Correct structural imbalances & posture. Poor posture is usually an indication of tight muscles and unbalanced strengths,  This causes a limited range of motion and will impact your ability to perform exercises correctly.
4. Develop your glutes to be the best that YOUR body shape can be! Don't compare yourself to anyone else! The shape of your muscles is unique! 

Nutrition
Protein Myths! Does turkey really induce sleep? No! Thanksgiving turkey gets a bad rap! Let's look at the  L-tryptophan in turkey – a 200-calorie serving of turkey contains about 507 mg of L-tryptophan. That is almost the same as in a chicken serving (491 mg). Actually, there are many other foods higher in tryptophan than turkey. Its not the turkey that makes you sleepy, its the carbs!

Motivation
Use your mind along with positive suggestion and visualization to achieve your goals!  "I am" statements...remember these....have you done yours recently? Your own mind develops your self-belief, and your determination to make any successful changes to your life. The 'I am' element is a powerful one because it embodies the sense of self-determination.  We all have value and worth, yet sometimes we fail to see it!  Accept your worth and value and reinforce it with the right statements.

Remember, all statements must be positive, present tense! For example, if you want to be more confident, use a statement such as 'I am a confident person' rather than 'I will be a more confident person'.  If you want to stop smoking, use a statement and a reason why such as 'I am a non-smoker, because I value my life and body' rather than 'I will try to give up smoking'.

Share your "I am" statements with me on the Facebook FitGirlUSA page!


Get all the most recent episodes on iTunes or download this episode here: Fit166: Glute Training Part 2, Protein Myths &  "I am" Statements.

Fit165: Glute Training Part 1, Bed Time Snacks & Helpful Apps

Tips to improve your glute training (part 1), apps for motivation, focus and goal setting, best bed time snacks!

News: There was an error in podcast #162, it should be 21 minutes in length. It has been updated so be sure to get the full episode. I have a new site for All In One Workout dvds with plenty of video clips for you to check out! Find it at http://www.fitnessmakeover.com/video/dvd.  You can order the dvds at Amazon.com while supplies last!

Training
Tips to improve your glute training:

1. See what ya got, reduce body fat if you must! Just like you can’t see a six-pack abs if they are covered by a layer of fat, you can’t notice the shape of your glutes if your body fat percent is too high.
2. Avoid overdoing cardio and aerobic exercise. Your Glutes get shape from muscle development, and aerobic training compromises that. If you want the cardio effect or need to drop body fat, use super sets and low rest intervals with your weight training routine.
3. Use a full range. This is especially true with exercises such as squats, lunges, and step-ups.  You may have to reduce the weight to use a full range of motion but the results are worth it!
4. Use resistance. Typical body weight exercises such as back extensions and glute-ham raises need resistance to develop the glutes.
5. Use a variety of training methods and intensities. For example, tempo changes, high reps, low reps, do your best to work all your muscle fibers to their full development. 

Next podcast....Part 2 of Glute Training Tips!

Nutrition
What's the best bed time snack for muscle? Protein, and more specifically, branched-chain amino acids (BCAAs)!  A 2012 study published in the Journal of Medicine and Science in Sports and Exercise tested the effects of strength training late in the evening followed by a large protein intake on rates of muscle building and sleep quality. The subjects trained at 8:00 p.m., and at 11:30 p.m. they were given either a placebo or a protein drink containing 40 grams of protein. None of the participants had trouble going to sleep or staying asleep, and they all reported decent sleep quality. The authors found that a pre-bedtime protein serving (after strength training) triggers a dramatic increase in muscle synthesis. If you don't want a full protein shake before bedtime, BCAA supplementation at night is a great option!

Motivation 
Some helpful Apps for motivation, focus and goal setting!  Have you downloaded the Fit Girls Apps yet?  There are three of them:

1. Motivate Me Now 
2. Fit Girl Guide 
3. Fitness Makeover 

You can find all three at the App Store under: Fitness Solutions of the Palm Beaches (my company), here's the link:
https://itunes.apple.com/us/artist/fitness-solutions-palm-beaches

There are two other Apps that I really like (I am not affiliated with these but found them helpful):

1. Unstuck -this app helps you break down what is keeping you from your goals. It helps you define the steps and actions you need to take.
2. Smart Goals (Smart stands for: specific, measurable, attainable, relevant, time bound)-This app helps you organize your goals, outline them and keep you on track!

Share your favorite apps with us on the facebook page!

On a personal note:

My special friend, Vicky!

Thank you to all that helped me when my dog Vicky wouldn't eat.  Her cancer took her fast, but the good thing is that she only had one really bad day.  You heard me talk about her in the older podcasts, and maybe heard her make some noises too!  I was blessed to have her by my side for 12 years! She was adopted and had some issues from the previous owner, but with lots of love, she became the best companion and friend I could have ever asked for! Your thoughts and well wishes on facebook meant the world to me, thank you!

Get all the most recent episodes on iTunes or download this episode here: Fit165: Glute Training Part 1, Bed Time Snacks & Helpful Apps.