Motivation: Just Do It!

JUST DO IT

Nike really new what they were doing when they coined the slogan "Just Do It".  Truly there is no other way of putting it if you want to get fit and reach your goals--- just show up, get rid of all the reasons why you can't, and JUST DO IT. When I asked Aimee to share her story,  I asked her to focus on motivation, because when I think of Aimee and her "work out" ethic, she should be in the dictionary under JUST DO IT.  For those that know her well, you will agree! She is an amazing woman!  Motivation is her specialty, I mean she even motivates me as I listen to her during a session. Motivation is so important.  Because that's the thing about exercise----it's the hardest thing to start doing, but once you start, its the hardest thing to stop.  Along the way, we have to learn to become and STAY motivated not only through others, but our own thoughts as well. 

                                       AIMEE'S STORY

I have been working out since high school and I enjoy it! Now I'm not saying I love it every day, but it has been an important part of my life for a long time.  My approach to working out, especially lifting weights, has changed since I started training with Robin three years ago.  I wanted to train with Robin because I heard she was tough (no one told me she was the work out Nazi) and I needed someone to push me to my limit. My son was 6 weeks old and my daughter was 18months old when I started.  Even though I had worked out during both pregnancies, let's just say I was ready to have my old body back.  I was in the best shape of my life a few months before my first pregnancy and desperately wanted to feel good again looking in the mirror.

Over the three years with Robin, I've learned how to maximize my time at the gym.  I now know it doesn't take two hours a day, 6 days a week to build lean muscle, increase strength, and get the soreness I associate with a good workout.  I have learned I can work multiple muscle groups at one time and get a complete workout in 30 minutes or less.  Pushing through those crazy Tabata drills has helped me increase my lactate threshold.  All the craziness has paid off by improving my running speed!! I used to run a 10 minute mile pretty consistently but ran an average pace of 8:45 in the Soaring Wings half marathon, and I can run even faster for shorter runs!

                          What motivates Aimee to ( and continue to)

                                                 "Just Do It"

Let me first say that one of the biggest motivating factors for me is that I have several obese people in my family.  I have watched them struggle for years dieting, losing the weight, gaining it back, dieting, losing weight, gaining it back plus some......a continuous cycle of struggle.  I understand the depression, hopelessness, and other problems associated with obesity.  I vowed at a very young age to stay healthy and not gain too much weight.  It is important to me that my kids see me exercise, exercise with me, and know how to make healthy food choices.  I want them to witness healthy living and NOT the alternative. That being said....the other crazy things that help me get through a tough workout, go to the gym when I don't want to, and push myself to the limits are:

• I count everything.  In a Tabata drill ( 20 seconds hard work/10 seconds rest for 8 rounds), I count how many reps I do in the first round. If I don't get it one time, I know I have to push myself harder on the next one. 
• I break the workout into pieces. If I know I have to do 10 reps of something, I break it into fractions as I am going through it.  I literally talk to myself saying "that's one-third, one-half, only a quarter more to go".   ( Robin here----this is one of my favorite things about Aimee, by the way)
• I talk to myself constantly.  No one else can push me as hard as I can push myself.  For me, 80% of the workout is a mind game.  My body will do what my mind says it can do. I say crazy things like "come on Aimee, get 2 more.  Only 20 more seconds.  There's the finish line--push push."  Sometimes I say these things out loud....just ask my running and workout partner Rhonda!
• I take a break when I need it.  I change up my routine.  If my body is exhausted, I rest.  I know if I push myself at those points it will hurt me more than it will help.  That's when I get injured.  My best advice is I listen to knowledgeable people like Robin, soak up that knowledge, and find strategies that work for me so that I can be the best I can be.

                                   Robin's Tricks and Tips:

How do we find motivation to exercise when we just don't feel like it? It's a big myth that trainers wake up motivated and ready to workout!!  I also struggle with feeling motivated when it comes to my own workouts, I have to choose every single day that I am going to do it!It is a tough job, especially when you decide to commit to fitness for life, because you have to commit for life to keep and see great results.  Here are some other thoughts to add to Aimee's that have worked for me when I have struggled with motivation:

• How you feel after a workout. I always feel great after a workout.  That is my number one motivation on those days I just don't wanna!
• Time for just me. We spend so much time taking care of others. I must make this time for myself. This time is a priority for me
• Burning calories.  Enough said. 
• Visualize your goal.  You will get there!
• Read Fitness Magazines.  Some of the information is helpful, some not.  But for some reason, every time I read through a fitness magazine it is instant motivation.
• Read Success Stories.  Look around you.  Your peers, gym mates, class mates---they all have a story!
• Reward yourself. If you make all your workouts for the week, reward yourself! (not food)
• Fitting into clothing better. For me, I like to feel good in my clothes. I need no scale to tell me about progress or set backs, your jeans will never lie to you.
• Stress relief. This is a big one!Wound up after a stressful day at work? Crazy is all around! Exercise makes a world of difference. I am much nicer when I workout.  Just ask my kids.
• Exercise Classes. There is no energy that can compare for me to that of a group exercise class.  I cannot stand to do cardiovascular exercise on my own, literally I loathe it---put me on a bike with 30 people and some great music and I can push like nobody's business---the energy is contagious!
• The dread of feeling "yuck" from not exercising.  Remind yourself of this when you are too tired to workout.
• Motivational Quotes.  I save mine to my desktop on my computer.  I have them everywhere. They work.

                         80% OF SUCCESS IS SHOWING UP

Repeat after me "I DO NOT HAVE TO BE PERFECT"

"Successful people don't have a magic potion.  They are just like everyone else......except they don't quit"

In the many years I have spent working with people to help them reach their goals, I have come across ONE single thing that is the most destructive to reaching any goal.  It is the ALL OR NOTHING attitude.  Are you an an all or nothing person? 

I can say with certainty that I totally am! I am the first to admit!  Most of you know I just returned from a week long vacation.  This vacation was in a tropical paradise with slushy drinks, yummy food, and nothing to do but worry if your lounger was positioned in the direction of the sun.  Okay okay, that was a cruel description, but my point is that for me, being an all or nothing person, this could be a disaster and derail my healthy habits.  On one hand, I have this tropical paradise with nothing to do but relax---and on the other hand I have 6 days of no workouts, highly caloric drinks and food.  The old me would have shuddered to think I would ever go that long without working out, especially while consuming pina coladas and island fare!  I have learned that this all or nothing attitude leads to unhappiness and failure.  Because really, is missing your workouts for a week really going to change much?  What if I just learn to moderate the food and drink I'm consuming to off sett the no workouts---what if i just kick back and enjoy myself in all aspects of this vacation.  What if I give myself the green light to enjoy myself without blowing all my  hard work?  What if I found balance?!  I have learned the hard way how to control this all or nothing attitude, and believe me, I am much happier and have never been in better shape. I mean where would I be if when my plane landed I said, "well, gained a pound or two with those slushy drinks and I sure havent worked out---might as well just quit". 

Still not sure if you are an all or nothing person?

 Well, let me break it down for you. When your workouts aren't "all" (you've missed a workout), you're most likely going to choose "nothing" (skip the next, and the next, and the next) because you feel it's not worth doing.  Have you ever given up on eating clean because you missed a workout? Or maybe you ate something off plan and then immediately determined the day was lost so you skip the gym.  How about this: you slip up and eat something off plan and then begin a day long binge fest because you might as well, you ate that cookie.   Sound familiar?

This all or nothing mentality will DESTROY your goals if you don't learn how to control and diffuse it! I didn't say get rid of it, I said control it.  

I see people put themselves through day after day of rigorous workouts and clean eating, they start out very strong and all is well for a while.  But then, all the sudden it becomes really hard to keep it up, life gets in the way, things happen and they start to slip up with the workouts and the eating----they think its the end.  



                             FIRST OF ALL, THERE IS NO "END" OR "FINISH LINE"  

Sure, you can set temporary short term goals, but we are all in this for life---that is, if you want your results to stick.  Its great to work harder for temporary joys in life like trips, weddings, reunions, etc.... but really, if you don't plan on making fitness and clean eating a part of you for the rest of your life, honestly, you might as well just forget about it.  But how do we do this because its just so hard---its hard work!! THE KEY IS BALANCE!!!  When it comes to diet and exercise you have to find a healthy balance.  Let the all or nothing mentality go!

If you are going to eat something sugary and sweet, or if you are going to take a day off from your workout, well then enjoy it! Make it worthwhile and savor it. .It is totally OK if once in a while you have a piece of cake or eat a hamburger----AND THEN YOU GET RIGHT BACK ON THE WAGON.  Don't beat yourself up about it and give up EVERYTHING you have worked so hard for because you encountered one little hurdle. Enjoy and move on!!! THIS IS REALLY IMPORTANT. 

 I AM NOT GIVING YOU A LICENSE TO DO THIS EVERY HOUR OR EVERY DAY.........

No one is perfect.  We are all going to have off days, off workouts, off weeks.  So if you think your going to continuously make perfect choices day after day, week after week--wrong!  Here are some helpful tips to get that all or nothing mentality under control:

1.  BE REALISTIC

Healthy living ebbs and flows.  Working a lot this week? It's unrealistic to think you will hit the gym every evening. Set a more realistic goal for that week, even if its a 15 minute walk during lunch--you are doing something!

2. REGAIN FOCUS AS SOON AS YOU LOSE IT

The very moment you fall, get right back up and do the things you know are going to bring you closer to where you want to be.  Remember why you're doing what you're doing and how good it will feel if you finish the rest of the day strong. If you eat off plan, get back in the healthy mindset.   Get in an extra cardio session.  You must immediatley see the rest of the day as you would want it to be!

3. FOLLOW THE 10 MINUTE RULE

Something is always better than nothing.  If you aren't in the mood for your workout, commit to ten minutes.  After 10 minutes you will either feel motivated to finish the rest of your workout or you can call it at 10 minutes knowing you at least made a small effort for that day!  I live by this rule, most of the time, unless I am really under the weather, I go past the 10 minutes.

4. STOP COMPARING YOURSELF TO OTHERS

Oh what a slippery slope! The all or nothing attitude is loudest when it's screaming "Come on! You totally used to be able to run that fast/wear that size/accomplish that goal---what's wrong with you?"  Living in the past is pointless and you will never get anywhere. Situations evolve. Stop comparing yourself to your prior abilities and focus on what you can do right now.  I am constantly saying this in my classes---who cares what you even did last week---what can you give me today?!

5. VIEW SETBACKS AS OPPORTUNITIES

Injuries, illness, and pressure at home/work can feel like serious setbacks.  The all or nothing attitude demands that we give in or give up.  View these setbacks as opportunities for growth!  Pressed for time? Try shorter interval workouts that will end up challenging your body and you may see some surprising new results!

                THIS IS YOUR STORY.  YOU ARE THE SUPER HERO.  YOU WILL RISE ABOVE!

Short and Sweet Workout Part 2.wmv

Short and Sweet Workout Part 2



Part 2 of this 15 minute circuit! Enjoy

Short and Sweet Workout Part 1.wmv

Short and Sweet Workout Part 1





Hello to everyone! For this week's post here is my very first workout clip----I hope this to be the first of many to come! These quick, at home circuits, can be used as an addition to your workout routine, as a guided workout with my "presence" while I am away, or just if you can't make it to the gym or class on a given day. 


This workout is  short, sweet, and to the point! There are 2 video clips.  Do both video clips for a 15 minute intense workout.  Or, if you are short on time and have less than 10 minutes, do one clip.  Remember, you don't need a lot of time to workout, you just need intensity.  With that said, feel free if you have more time to add a round to any of these circuits!!! Enjoy. 

Karla DeFreitas Finds Success and Never Gave Up

Meet Karla DeFreitas.  I have had the privilege of working with Karla for almost three years and it has truly been a blessing to know her.  She is beautiful inside and out! Not only is she a wonderful client, she has become a great friend in the process.  The changes she inspires in those that meet her are too many to count.  I do know though, that I can include myself in that countless number of people that she touches.  Read her journey in her own words and I know that it will change you too.

BEFORE HER JOURNEY

My journey to fitness began about 3 years ago after I had my little girl, Jasmine.  I was very fortunate to have had a wonderful pregnancy with hardly any sickness at all. But, one thing I realized was how much change my body had gone through during this miraculous process.

As I share this time in my life, the one thing that resonates in my mind is how vulnerable and overwhelmed I felt after realizing how heavy I was after having Jasmine.  You see, I have always been physically active, but had never felt so out of shape and  weak as I did at that very instance. The challenge I faced was to get back to where I was.  I had bins of clothes put away that I could not fit into and I was determined to fit into them once again.  I knew that I had a lot of work cut out for me and it wasn't going to be easy.  I also knew this wasn't going to be a fast fix.

 THOSE TOUGH, DEFINING MOMENTS

As I decided to no longer wear maternity clothes, I knew I needed to feel uncomfortable to remind me of what I needed to do.  At this time, I had no idea what size I was wearing.  I remember clearly the first time that I stepped foot into a store to find out my size and see where I was.  My husband was the sweetest thing and kept reassuring me that I would get back into my clothes and that I was still beautiful.  I picked out some size 12 and 14 clothing.  Both sizes didn't fit.  By this time, my eyes started to water and I remember feeling so sad.  The sales girl then brought in a size 16.  I tried it and it fit.  I was wearing a size 16.  The clothes I stored in bins before I had Jasmine were 6 and 8.

Shortly after, my family and I went back to Miami, Fl to visit with family.  This was the first time I would see them after the birth of Jasmine.  This moment stands out in my mind.  I came to learn a family member commented on my appearance and how they couldn't believe how I had let myself go.  This hurt.  But it also motivated me to prove to everyone, including myself that I was going to do this!  IT WAS AT THAT VERY MOMENT WHERE IT ALL BEGIN AND I NEVER LOOKED BACK. 

THE DIFFICULT JOURNEY BEGINS

I had the pleasure to start training with the best trainer in the whole world, Robin Dayer. She was very encouraging and really motivated me after I shared my goals with her.  I remember our first workouts were very painful.  I remember how hard it was to simply do a squat! How could my muscles feel so weak?

The hardest part of my workouts with Robin was the time of the session.  We met 2-3times a week at 4:45 am!  This was the only time that worked in my schedule for me during this season of my life! I had just gone back to work and was commuting to HP in Little Rock.  I did not want to cheat my little girl of time with me when I got home from work, so I knew that working out in the evenings was clearly not an option.  My workouts had to come before work. 

I remember my routine clearly.  Wake up at 4am, get moving and drive to the gym.  I would meet Robin and begin promptly at 4:45am for a 30 minute session.  Making it back home by 5:25am, I would rush to clean up and eat breakfast to make it out the door by 6am.   THIS WAS THE HARDEST THING I HAD EVER DONE.  There was nothing easy about this schedule . Finally the schedule changed when HP moved their facility to Conway.

THE HARD WORK STARTS PAYING OFF

Robin helped me out of a size 16 and eventually I fit into a size 12! I began to feel much better about myself. I had gotten stronger and had begun to see definition in my legs.   After reaching this first milestone though, I felt like the weight stopped coming off like it did at first.  I understood that this was a process and this it would take some time before I could get where I wanted to be. I decided it was time to ask myself what other changes did I need to make?   I decided to look at my eating habits and made the commitment to eat well 90% of the time instead of half the time.  With added discipline to my eating, I knew more changes would begin.

I was still working out with Robin.  I never stopped as I could not see myself doing this without her. I got the coolest phone app to help me monitor my food intake.  I went back to the basics; portion control was key!  I was soon in a size 10 and then a size 8!!!  I COULD NOT BELIEVE THIS, IT WAS WORKING!!  I had been missing the biggest chunk of the pie----my eating.   I had the workout part down, but not the eating.  My body began to transform in ways so that the results I had wanted, started becoming reality!  THIS MAGIC ONLY CAME WHEN I AGGRESSIVELY DID BOTH!

KARLA MAINTAINS HER SUCCESS AND CONTINUES TO SEE RESULTS

Since my journey began, I continue to workout with Robin.  I have stuck with my eating.  It has become a lifestyle. This wasn't a temporary way to live just to get results.  It is who I am.  I am now in a size 6.  My body continues to get stronger and stronger.  I see myself doing the craziest exercises  Robin throws at me.

I thank my loving husband for encouraging me to continue on my journey. I couldn't have done this if not for his support.  I also want to thank the one lady that has made this a reality for me, Robin Dayer.  She believed in me all along. As she saw the changes take place, she continued to encourage me and always realized the true potential in me.  She continuously pushed me to get that last push up in when I had nothing left in me.

I am in better shape now than before I had my little girl.  I have more energy and stamina.

HER INSPIRING MESSAGE TO YOU

My goal now is to help others in attaining their goals.  I want to share my story so that you can become inspired to keep going.  I know that it can be done because I did it.  I have been through it and I know how hard it is to start the journey and stick with it.  It is not easy.  It will hurt and at times, it will make you feel sick.  Obstacles will present themselves!  Don't give up on yourself and always make time for your workouts.  I know that I am a better mom, wife and person because I make my exercise a priority.  During this journey I can think of THOUSANDS of obstacles that tried to come between me and my workouts......but I wouldn't allow it.   This meant having to get my workouts even when my family was still asleep in those wee morning hours!

I want to encourage you the way that Robin encouraged and helped me.  She helped change my life and gave me the perspective of living a life of fitness and well being.









TOTALLY LAME EXCUSES WE USE FOR

 SKIPPING OUR WORKOUTS

Okay so that picture hopefully is more dramatic than factual for you ( I hope).  When it comes to exercise, we can get pretty creative with reasons not to do it. The fact is, physical exercise that is result driven (meaning intense), HURTS.  It isn't pleasurable at all.  Forcing your body to get healthy by no means feels good, even with the rush of endorphins you will feel pain in your muscles/joints, exhaustion, and you will probably loathe your body for a little bit. So it's no surprise that we "find" other things to do with our spare time other than workout.  This week's post highlights 9 of my all time favorite lame excuses for not working out ---and believe me, I've heard em all!  Enjoy!

# 9.     I JUST HAVE BAD GENETICS

This is definitely a crutch that people lean on! Thinking you are stuck with some bad genes and there is just no point in working out is ridiculous. Also thinking that others that are in what you feel to be great shape are that way because of genetics is also equally ridiculous. If you have determination and persistence with your workouts, you can achieve anything you want!!

#8. IT'S TOO SUNNY.  I DON'T EXERCISE OUTDOORS

Totally not accepting this one. Exercising outdoors in the right temperature and conditions is a fantastic way to add variety and challenge to your workouts.  Enough said.

#7.  I DON'T LIKE TO SWEAT

For those of you that know me well, you know I am a "sweater".  I am not talking about a little glisten on my forehead.  I am talking dripping and drenchy sweat. No, I am not the biggest fan, but I like the alternative of being out of shape a lot less! Exercise is stressful for your body. Sweating is how it copes with the increased body temperature.  Embrace it and enjoy the detox!

#6. I FEEL OUT OF PLACE IN THAT CLASS OR AT THE GYM

This excuse never stopped you from starting a new job.  Yeah, it's going to be uncomfortable at first.  But you will get over it! Once you get in the habit, and your workouts become consistent, and those results that you have been working so hard for start rolling in -----YOU WONT CARE.  Just go do it!

#5. I JUST DON'T LIKE IT

This is actually one of the most valid, factual excuses of all.  It's the truth.  But who does?! Few people actually like working out. But the good news is, once you get started and you see some results, you will like it because you will like the way you begin to feel and look!

#4. I'M TOO TIRED OR IT'S TOO LATE

I realize that when you get home from work the idea of putting on workout clothes and heading to the gym or worse, to see me, is a painful concept.  I can see how you could rationalize how you don't need to exercise.  Granted missing a day or two can be okay, but several days in a row is not good. The reality is exercise gets you over being tired!! Exercise will improve and maintain your energy level, regulate your sleep, and improve your mood!  You can't afford not to go do it!   Which leads me to the next excuse........

#3. IT'S TOO EARLY

 A lot of you decide the best time to get your workout in is to buck up and get going in the morning.  And yes its ROUGH!  I also am victim of those dark, early  morning drives in to the gym when I feel like the only other living thing that is awake other than me is the random possum or rabbit that runs in front of my vehicle.  No, you will never feel like the alarm is welcome when it sounds in those early morning hours-ever.  BUT, once you get in the habit and realize that hey, no last minute plans or meetings stand between you and a 5 am workout---it's worth it.  I also understand that we all can't magically get to bed on time the night before these early morning workouts.  Get to bed when you can.  Just make it work.

#2. I DON'T FEEL WELL

Okay, if you are in the hospital, excessively nauseous, or running a fever, you clearly shouldn't be working out.  With that said.  A cold, allergies, headaches, menstrual pains, or just not feeling great shouldn't always stop you from breaking a sweat.  As a matter of fact, you will probably feel better! I always use this rule of thumb. If I feel worse after 10-15 minutes in, I quit.  That rarely is the case.

#1.I DON'T HAVE TIME

This is the MOST used excuse and its the worst.  My blood is boiling just typing the excuse.

Everyone has the same amount of time in the day. You have to make time to exercise.  If you don't prioritize it, you will never have time.  If you have time to watch TV, you have time to work out.  You don't need hours.  All you need is about 15 to 20 intense minutes to get great results.   Anyone who has done burpees for a few minutes can tell you that.  Once you get in the habit you will realize you have the time.  And while we are on the subject, do you really think that all of the people that workout with fit bodies are less busy than you????? Seriously?

And just a few more of my all time faves:

"I'm too sore."  Well, try working out more than once a week

"I don't want to bulk up. "  Really?

"I have to lose weight  first." Um, isn't that why you workout in the first place.

"I tried it for a couple weeks and I didn't see any changes."  It takes at least 5 or 6 weeks to even begin to see a change!

Conclusion: Robin, she is just so mean:

Listen, I'm not posting this to be mean, its because I care.  Yes, I know I am in your face with this post, but sometimes we all need a wake up call.  Turn inward this week and see if you are falling victim to any of these excuses that could be standing in your way!  If you are always using these and other excuses to not workout and eat right, then I have some bad news for you---you are going to get stuck in a viscous cycle for the rest of your life and continue to struggle.  STOP THESE EXCUSES FOR GOOD AND START ON YOUR GOALS TODAY!

 

 

 

 

 



 



 





9 Things Your Trainer Wishes You Knew

 9 THINGS YOUR TRAINER WISHES YOU KNEW:



1. You Need to Switch Up Your Workouts

When you do the same cardio or strength routine time after time, in fact three to six times in a row is all it takes, your body adapts and you burn fewer calories! Eventually your results---weight loss, muscle definition---will slow down.  You need to continually change up your cardio and weights regimen.  Keep changing up those weight circuits and get off that same old machine!  If you are working with me-- I can assure you will never suffer this problem.


2. Cardio Isn't the Magic Bullet for Weight Loss

Biking, running, and walking are great for your heart.  But research shows that's its very difficult to lose fat when you only do cardiovascular activity.  Although aerobic exercise will burn calories, it really does not change your metabolism!  What does: lean muscle mass.  Muscle helps you burn more calories even when your workout is over.  This is so powerful!  The higher your lean muscle mass, the higher your resting metabolic rate (the baseline amount of calories you burn in a day).   Research has shown that if you do strength training three times a week, you can add an average of 3-7lbs of muscle in about three months, increasing your metabolism by 6-7%.   Keep doing your cardio three times a week, but add in two or three days of strength training workouts.  Aim to work all the major muscle groups!


3. Wimpy Weights Will Get You Nowhere

According to the "overload principle", for muscles to become stronger, they have to be challenged with a load that's heavier than what they are used to.  Without challenging your muscles, you can't substantially strengthen or tone them.  You must choose a weight that you can lift for only 8-15 repetitions before losing good form.  You must work until "failure".  And don't worry YOU WONT BULK UP!  Women have a biological limit on how much muscle mass they can build. Women do not get big without using steroids. 

4. Crunches Aren't Crucial for Strong Abdominals

Crunches are NOT the best choice for strengthening your abdominals.  They only work a few of the muscles in your core. And if your abs are weak, doing crunches could cause a strain on your neck. You will get more bang for your buck with moves that work the entire core area.  The plank is a great one!


5. A Workout Does Not Merit a Post Gym Pig Out

When you are feeling virtuous after you have exercised, it's SO easy to eat back all the calories that you just burned (and then some).  If you're looking to lose weight, this type of behavior not only won't help you toward your goal, but you will get stuck in a "vortex" of seeing no results because you are basically just replacing calories expended! Have a healthy snack after your workout instead.  I always look for a protein source, it  helps my muscles build and recover.

6. Working Out On An Empty Stomach Won't Burn More Fat

A common belief is that if you exercise before you eat, your body will turn to it's fat reserves for energy instead of the food in your stomach.  In fact, it's just the opposite! A 2011 study published in the International Journal of Sport and Nutrition Exercise and Metabolism showed that people experienced a bigger boost in metabolism---meaning they burned more fat-----when they exercised AFTER eating breakfast than when they did the same workout on an empty stomach.  The authors of the study theorize that when you eat before exercising, your body uses more oxygen, resulting in a metabolism spike and improved fat burning.  Even a small snack with carbs, protein, and a little fat a half hour before will power your workout.

7.A Death Grip on the Cardio Machine Strains Your Body and Burns Fewer Calories

When you hold the treadmill, elliptical, or stair climber handles so tightly that your knuckles turn white (because you can't keep up with the speed) your body is forced into an uncomfortable strained position, which in turn puts strain on your muscles.  And because your legs don't have to work as hard when you lean on that machine, the number of calories you burn plummets. Stand up and have some good posture!


8. THE FAT BURNING ZONE ISN'T REALLY A FAT BURNING ZONE!!!!!!!

If you have ever played around with the controls on a cardio machine, you may  have experienced the "fat burning" program, in which you exercise at low to moderate intensity for an extended period of time.  The idea behind this MYTHICAL "fat burning zone" is that low intensity is better for weight loss because you can do it longer, sustain the workout longer.  NOT TRUE= SUCH A LIE!

Studies show that a shorter workout, boosting with intensity, burns as much if not MORE calories than a long, steady state cardiovascular workout. And when it comes to losing or maintaining weight, its the total number of calories that count.  Plus, by working harder you can get your workout done quicker and get home! Try interval training twice a week on non consecutive days.  High intensity for 30sec-1min then recover for 30sec -1min.  Repeat this for 20-30 min.  Which leads me to the final thing I wish you knew.......



9. If You Want To Change Your Body, You Must Ditch the "Long and Steady"

Now that we have put to rest the mythical fat burning zone and how it doesn't exist, lets talk about those cardio days.  You now know that besides 2-3 days a week of strength training that you also need 2-3 days of cardiovascular activity as well.  These 2-3 days of cardiovascular activity should not include hours and hours of cardio! You only need 20-30 minutes, 45 tops, if you working at the right intensity.  Ditch the steady long cardio! You don't get gold stars or changes in your body because you can stay on the elliptical for an hour or more (in fact, I would prefer you never get on the elliptical unless you are injured or a beginner---they are to easy, you know this to be true).   You don't get gold stars for staying on any machine that long, and just so you know, the calorie counter that says you burned a ton of calories is also lying to you---they are always wrong so don't put all your eggs in that basket.  I've seen folk stay on a machine until they reach a certain calorie amount. Bad plan, bad plan. 

The only way you are going to see changes, burn fat, and get quick results is through interval cardio.  PERIOD.  If your intervals are done right, you should be wiped out in half an hour, maybe less.  Get rid of the calorie counting, heart rate watch and go by how you feel .  You know when you are working hard, you don't need a watch to tell you.  You can't go by a number on a watch, you must go by what your perceived exertion is.  That is the only truth!