Thursday, March 13, 2014

Fit 199: Legs, Abs, Lies and Habits

In this episode: A free video download of a quickie workout! Nutrition-half truths, facts and lies. Maintaining focus and creating supportive habits for motivation.

TRAINING

You'll find a video clip below (and if you are subscribed to GetFitTV podcast, it will be automatically downloaded a for you) of a Stability Ball Combo.

This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!

When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!

Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.



NUTRITION
Half truths, facts and lies! What do you believe? See if you get these True or False questions correct.

  1. True or False? Eating vegetables will improve your health. True! Green vegetables are beneficial for good health and weight loss because they are full of fiber, vitamins, nutrients, and versatile. Eating fresh vegetables is associated with lower disease risk in a number of studies. 


  2. True or False? Vegetables are good for you in any form, whether it’s processed, packaged, or added to a cake. False! Just because carrot cake, zucchini bread, or potato soup have veggies in their ingredients, it doesn't make them a full serving of vegetables. The best way to take advantage of the powerful properties of veggies, is to stick to fresh or frozen, steamed veggies. 


  3. True or False? Overeating regularly can make you gain fat. True! Eating more calories than you use can make you fat. However, this is notvery helpful when you take into consideration factors such as digestion, insulin sensitivity, metabolism and exercise. 


  4. True or False? All calories are equal when it comes to weight loss. False! All calories are not created equal! Many factors affect the number of calories you use daily! A simple change from sitting to standing at work can cause your body to use at least 25 more calories per hour (that’s 200 extra a day!), or doing a high intensity weight training workout, with short rest periods has been shown to increase resting energy expenditure by 25 percent (354 calories) during the 24 hour recovery period. Your body uses different amounts of calories to break down food. Protein burns the most calories, followed by carbohydrates, and then fats. All fats are not created equal either! Healthy Omega-3 fats help you burn calories at an accelerated rate by raising body temperature. This is why "healthy" fats don't make you fat, but can make you lose fat. 


MOTIVATION
Achieving goals is not a matter of having “discipline”. It’s a matter of maintaining focus and creating supportive habits.  Here are some ways to develop those habits to be your support system!
  1. Give it time! First of all, give your goals time, be patient!  No matter what time frame you choose, add a month or week to it.  Things always take longer than we want them to and also longer than we expect. Be patient and be prepared to make slow, but permanent progress!  I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up ...give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.


  2. Break your goals into smaller, mini goals. Sometimes large or longer-term goals can be overwhelming. After a couple weeks, we may lose motivation, because we still have several months or a year or more left to accomplish the goal. It’s hard to maintain motivation for a single goal for such a long time. Solution: have smaller goals along the way!


If you want to take the new survey and get my help, go to the Fitnessmakeover.com home page and enter your name and email so I can send you the survey and follow-up with you!
Create new habits and new thoughts.

Get all the most recent episodes on iTunes or download this episode here:  Fit 199: Legs, Abs, Lies and Habits


Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com. Contact me for private coaching at CoachKira.com.


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