WORK OUT CHALLENGE - HERE IT IS!

OK here it is, I know you have been waiting! So here is YOUR workout challenge.  Please follow the rules - read them carefully (NO SLACKING! NO CHEATING) :

You are going to do 2,044  of the following exercises:

1. Push ups

They already got a head start on you !

 

2  Crunches

3. Alternating Leg Walking lunges (with or without hand weights)

4. Challenge starts TODAY and the last day is October 12th.
You do not have to do these all in one day.  You can break these up.  Here's and example all three exercises a day doing 146 of each one.  146 x 14 = 2,044. OR you can do 73 of each in the morning and 73 of each at night

5. You have to have someone take a picture of you doing each exercise and TURN ALL THREE PHOTOS IN ON THE LAST DAY OCTOBER 12TH - do NOT turn photos in before that.

6. You will send all 3 photos to this email address:
cagymgirl@aol.com


NOW HONESTY IS THE POLICY HERE.  IF YOU CHEAT, WELL THEN YOU LIVE WITH CHEATING.  BUT THIS IS FOR FUN!  TO GET YOU STRONG!  Let's inspire the world since the WORLD is reading and viewing this blog!  (Again there is no prize just for THIS challenge. As I have explained, this is a warm up challenge.  If I can get you guys to do this challenge, follow through with the rules and enough people do it. I then know I can do a challenge with confidence people will participate and I can give away prizes in future challenges).

ARE YOU READY?   I put these challenges out there because I INSPIRE THE WORLD TO FITNESS!

 

NEW CHALLENGE!

WHO WANTS TO GET STRONG?  So many of you love challenges, well I have a new one for you!  Join the fun, IT'S GOING TO BE FUN!  I would SO LOVE people that read this blog get involved along with the others that have signed up!  Don't be shy, show me what you're made of!!!!

Okay readers from:
POLAND
RUSSIA
NEW YORK
ALABAMA
KENTUCKY
WISCONSIN
WASHINGTON
CALIFORNIA
SWITZERLAND
INDIA
OREGON
NEW JERSEY
PENNSYLVANIA
PAKISTAN
ARABIA
CANADA
TEXAS
ARIZONA
FLORIDA
ALASKA
ILLINOIS

 ....where you at?  Let's do it!

 

 

I SEE YOU VISITING AND READING AND I THANK YOU WORLD!  NOW COMMENT BELOW THAT YOU ARE GOING TO JOIN THIS FUN FITNESS CHALLENGE FOR 1 WEEK!



STAY TUNED!

Reboot Your Attitude, Goals And Your Focus- Part I

How did you feel in your heart and mind the first time you decided, ENOUGH is ENOUGH and you were going to do this, THIS TIME? Do you remember? Do you remember how you suddenly felt so driven and you told yourself and your friends/family that , THIS time you were going to lose the weight and get healthy? This time you were serious? Did you feel alive? Did you feel super happy and excited? Did you go out and grocery shop for healthy foods? Did you feel like nothing was going to get in your way this time?

You probably either felt that way about one of the things listed above, if not all, right? Did you make this resolution and then go out and have one last go of eating whatever you wanted?

Let's fast forward to today, right now, this very moment. How do you feel now? Are you still that fired up? You know what I'm talking about.  It's almost like when you are in a brand new relationship, you are happy, focused, you feel your best and on top of the world!!!!!!...Still there?  For most, your answer might be no. For some it will be a resounding HELL YEA I'M STILL THERE!   Maybe for some, you may have even resolved that you just can't do it. Something always gets in the way and you fell off the fit wagon right?

Perhaps you have even been in this very same spot a few times. You start out strong with weight loss goals and hopes and two/three weeks in you fall off the fit wagon-AGAIN. You might even be completely frustrated because you know that by now you should be further along in your weight loss goals.

 Sound familiar? Any of it? Have you ever thought that maybe YOUR way isn't working -The way you have resolved to lose weight and get healthy? Have you REALLY put the time in it takes? Have you? Have you been open to new ideas and ways throughout your weight loss journey in the change up factor?  Maybe your approach isn't working, your thought process or the belief in yourself or lack thereof? There are many factors that play into falling off the fit wagon and I know the frustration -- it's even happen to me, hence my picture above far right at 210 pounds.
If you have said yes to one of not a few or all of the above (except for those HELL YEA folks) then keep reading, please. Please keep reading.

What TRULY is your goal here? Is it really to lose weight? Is it? If you said yes, then let me ask, WHERE IS YOUR AMBITION and MOTIVATION? Where did it go? I know that this all can be frustrating. Some people are born with genetics and they don't have to try as hard. They don't have to lift weights and they are toned like they've live in the gym.  Those people irritate me! HA HA HA - well they irritate me a little.  But,   I am NOT one of those people, so I get it. So what I would like to attempt to do with you is, do a REBOOT with you.  Let's rset your goals and try a different approach, a different way of looking at things and evaluating your progess and hopefully PUMP -- YOU -- UP ( Arnold voice inserted here).   I'm going to try and help, but YOU have to want it in order for this to work. You have to commit to what you have started.  Okay? 

Now the transition to a stealth type mindset is going to take DAILY practice to keep you in the zone. And I say daily because falling off the fit wagon can happen to you several times, which really just causes you more frustration and yo yo weight gain.  We want to get past that.  So whenever setting goals, you have to have a game plan right?  Did you write one out when you started with an execution plan?  A football team that wants to win a championship doesn't just practice one time and hope for the best. No they practice constantly, they motivate one another and pump each other up before the BIG GAME. So this is me trying to PUMP you up so you can step out and GET THIS, this time. This transition is a mindset and it is going to command a sharp focus a change in your attitude, preparation and execution. The only thing existing between you and the best version of you is yourself and the time it takes to get there. In order to close the gap, you must become a JEDI. A new game plan is in order cuz' the old one isn't working....Are you GAME? Are you IN? Are you ready?

COME BACK, stay tuned to PART II of this article. I will talk about new ways of reaching your goals. But in the meantime, love yourself, don't be so hard on yourself.  Losing weight can be a struggle - it's ALL in the mind.  So let's get you THERE.

I'll be back with the rest of the SECOND part of this article next week..SO COME BACK! 

It's WORKOUT WEDNESDAY!

Here is a great workout that you can follow.

Now, this workout was designed to get a client out of a plateau.  So, due to the repetiteness, which I don't normally recommend, you can follow this workout like this, example:

Week 1: Monday, Wednesday, Friday rest Saturday

Week 2: Sunday, Tuesday, Thursday rest Friday

Week 3: Saturday, Monday, Wednesday rest Thursday

Week 4: Friday, Sunday, Tuesday rest Wednesday

You get the idea?  Give it a try. 

Remember: You want different results - you gotta DO SOMETHING DIFFERENT! :)

 

CHANGE YOUR MIND

 

CHANGE YOUR BODY!

 

 

Have you ever said, "I just can't lose these last ten pounds?"  Or, "these last few pounds just won't come off?"  Then you get all flustered huh!?! 

I wanted to share something that may help you change your perspective and maybe just save you a little frustration.

Sometimes, if we can just change we look at something  and think differently about it, it can change our entire attitude.  And also, I'll say this, if you can follow below, this is going to take a lot of pressure off of you.   It really will, I promise.

I've written these three words in many of my articles.  "LIFE STYLE CHANGE."  Why? When you lose those last ten pounds or even all the pounds, you just can't stop and go back to the way you were eating, drinking and perhaps NOT working out.  If you do, which many have, you will gain the weight back - if not more.  So unnecessarily put themselves through the losing weight roller coaster or "yo yo," and many get  so frustrated and resolve they aren't meant to be fit and give up.    NOT TRUE.

If you can stop focusing on those "last pounds," and make this a LIFE STYLE CHANGE there are no LAST pounds to lose.  EVERYBODY who loses weight, including myself, WILL gain some back. Now that can range.  For instance I'll make me as an example.  My weight can go up 5 to 8 pounds. Everybody will fluctuate.  So that means you REALLY want to just keep your life active and eating healthy because those few pounds that you fluctuate with WILL come back off.   But staying active and eating healthy for life keeps that fluctuating number low, rather than you lose 50 lbs and gain 25 back, you lose 20 of it gain 45 of it back.  Those numbers won't happen like that if you make a serious change  for your entire life. And it's best to get started because the older we get the metabolism gets slower. BUT, no matter what age you are, it's NEVER too late to start.

EVERY SINGLE PERSON hits a plateau.  I have written about this very subject before.  This is  where your body will STOP losing weight no matter what you do.  This is just for a period of time, sometimes short, somtimes long, it truly depends on YOU. And I know what you are thinking, "WHAT!"   Oh yes, trust me it can be frustrating.  But there is light at the end of the tunnel, you CAN get out if it.  There are ways to get out of it  quickly.   There are ways to trick your body to get out of that plateau quickly (shocking your body as we trainers call it) .  I've written about that too.  (See archives on right side of this page, each month is a list of articles previously written).

So the point of all of this IS  this, your journey IS your life, your- whole life.  I don't know one single person, that  after working their butts off and learning how to eat healthy would want to gain all of it back or even some of it.  Don't focus on NUMBERS on the scale.  Focus on becoming a better VERSION OF YOU and just staying healthy and fit.  Change your life, make THIS a LIFE STYLE change and there won't be a focus on the scale.  Just stay on your path.  And what's super important is this, if you keep losing and gaining, losing and gaining, soon you will develop loose skin that you CANNOT get rid of in the gym or by eating healthy.  It will only come off by surgery.  And by losing/gaining constantly  can totally mess up your metabolism and make losing those added pounds much harder to lose. (Also see my blog in August about focusing on the journey and how you get there WOW an eye opener for your life!)

So many have thrown their hands in the air and it doesn't have to be this way!  Make this simple for you.  Resolve to make your life a new one.  A life that is healthy and fit.  Trust me because when you are in your 60's and on up, your body and your brain will thank you for this. 

Do this for your future YOU!  And here's another thought, do this not only for you, but for your children.  By you setting an example for your children (if you have them) you will inspire them!  As you learn and start eating healthy you need to include them.  They need  to learn what eating healthy is.  THEY NEED TO KNOW HOW so when they are adults they can follow in your HEALTHY FOOTSTEPS.  You might be one that didn't learn how to eat healthy from your parents.  So this carried into your lifestyle as you became an adult and now you are scratching your head in your 20s, 30s, 40s. because you really don't know how to eat healthy and when to eat, how much to eat, etc.  Eating truly is 75% of weight loss.  But see, that carries onto your kids.  See what I'm saying here?   It is up to us to INSPIRE our children.  Let that be a motivating factor in your life.

I can help you and want to help you.  Any questions comment below.  But know one last thing, YOU ARE NOT ALONE, YOU HAVE SUPPORT RIGHT HERE and you can join my facebook page where all support each other at -
http://www.facebook.com/pages/That-GYM-GIRL/276374109138803#!/pages/That-GYM-GIRL/276374109138803

YOU CAN DO THIS!

 

CHA CHA CHIA!

I wanted to talk about a super food called Chia Seeds.  Now, a lot of people tell me that they eat too much.   My standard come back is get some fiber in you.  Fiber will make you feel full so you don't need that large plate of food. 

Chia seeds absorb 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.

So for someone trying to lose weight but loves food, this can be one of your biggest helpers!  They help cut your cravings to snack on stuff you know you shouldn't be snacking on.  So therefore the weight is going to come off.  Now you don't have to take a diet pill to help prevent cravings nor the crazy powder you sprinkle on your food.  Say goodbye to those expensive pills and just add chia seeds to your diet.  They are much less expensive, there is zero processed additives to them and are pure.  You are going save not only on money on extra foods to snack on, but you are going to save money on buying those pills and powders.

 

 



Also, in our diets we need GOOD fats. Now if you don't like fish, or are a vegetarian, then you are going to love this. Chia seeds have more omega -3 fatty acids than salmon. In my earlier piece about vitamin D and calcium, another great thing about chia seeds is that it gives your body 18% of the daily value per ounce! This delivers more than skim milk can to your body. Being a chia seed eater can actually prevent osteoporosis. And many women develop this. So ladies go get your seeds! Put them in your oatmeal, your protein shake, maybe a sugar free skim milk pudding. But these are VERY beneficial to your body.

Your energy levels really depend upon what you eat. Chia seeds is a great protein source and will energize you!

We all worry about our bodies aging and the sag of the skin.  Well another fantastic benefit of the chia seed is that it's helps with aging. Chia seeds are extremely high in anti-oxidants. 
Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues. Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse. 

I had my chia seeds with my breakfast today.  I put them in my protein shake.  You can get chia seeds at your whole foods stores.  They go a long way since they are very tiny.  Here is the bag I bought:

 

YOUR ASSIGNMENT FOR THE WEEKEND IS:

 

C'MON GET HAPPPPPPY!!!

 

 



I WANT TO SEE YOU!

People from all over the world are reading this site!

 

Today I want you to feel good about YOU!

 

So PLEASE PLEASE PLEASE get involved in this lil fun!

 

1. Make a sign that says: I AM _________________. Then you fill in that blank! (AND IF YOU NEED MORE THAN ONE WORD OK OK THAT'S OK TOO)

 

2. Take a picture of you holding that sign and send it to my email at cagymgirl@aol.com

 

3. I will post it on the site!

 

GET INVOLVED PLEASE just for today - for fun - don't be shy! 



 

 

 

 

 

Here's an exercise idea if you have stairs in your home or even stairs in your building at work!

When climbing the stairs to burn extra calories make sure you are pumping those elbows back (at your sides) and climb TWO stairs at a time!  If it is two difficult to climb two stairs due to balance, place one hand on the rail but make sure it's a light grip.

After a few times, try another set where you are now skipping that step but instead of placing the foot straight ahead, take the right foot and step wide and then left wide to the corner of each step this will REALLY WORK YOUR THIGHS LADIES! :)