Fab Fit Squad

Are you headed to a bbq this weekend? Do you think you’ll be tempted by the tasty treats. You can do it!

YOU HAVE CONTROL!! Just like Janet Jackson

This is a story about control, my control

Control of what I say, control of what I do

And this time I’m gonna do it my way
I hope you enjoy this as much as I do
Are we ready? I am? cause its all about control
And Ive got lots of it

And you do!!

You are the master of your domain. You made the decision to lose weigh or keep the weight off. So now it’s up to you to create the perfect environment to achieve your goals and stay in control.

How do you do that?

• Ask the hostess/host if it’s okay to bring a healthy dish.
• Bring some healthy snacks for you to eat.
• Eat before you go so that you are not tempted to cheat

Please let me know how you made out?

There is nothing like a dream to create the future. — Victor Hugo,  Les Miserables

Here are 5 ways to give you the kick in the butt to jump start your weight loss procrastination. The unofficial start to summer,  Memorial Day is just 4 short days away!

1. Understand your motivation: If you are planning to lose weight for someone other than yourself, it will never work. Get real around why you want to lose the weight! Do you have a summer event coming up and want to fit into that little black dress or have you signed up for a summer road race and need some motivation to get training. Step back and look yourself in the eye and ask WHY DO I WANT TO DO THIS!
2. Use your motivation to your advantage. Do you beat yourself up, each day that you don’t take steps to our goal. Use your goals as the push you need to keep going. I find that by hanging posters or motivational quotes really help give me the push in the right direction that I need.
3. Change your internal language! Instead of saying I HAVE TO or THERE IS NO WAY. Change your dialog. I want to lose 25 pounds so that I will be _____________ (insert what happens when you achieve your goals or how will you feel when you achieve goals.
4. Set goals fueled by your passion. You can’t go anyway without a road map, okay now a days GPS.  Here is where you take those goals and break them up. Your goal for this week is to lose 1 pound and develop a plan on how you are going to do that. Want to run a 10K, go to this site Need help more, shoot me an email.
5. Still not fired up to get moving on your goals, try this. Write a letter to your future self. Imagine that you have achieved your goals. What would you say to yourself, how would you feel, how would you look, what would you do. Now write a letter to yourself as if you didn’t meet your goals. Both letters will help you drive you forward.

Still need a kick in the pants, shoot me an email. Have any additional comments, just post them below.

I just started reading the book Skinny Bitch based on my friend from the gym’s recommendation.  She said it had so funny moments that it was very in your face direct and I like books like that. I am about 1/2 through the book and it has stirred up some mixed emotions for me.

Points I agree with:

• some women are sick and tried of being fat
• there is no such thing as diet, its a way of life
• stop eating sh#%t
• Junk food, even fat free, sugar free is a chemical sh&%t storm
• you are what you eat
• fats are good for you (in moderation of course)

Points I have trouble with:

• Vegan-ism
• Everything organic — can be a little tough on your wallet if you are feeding a family

Eye opening points:

• Animal cruelty in slaughter houses
• Slaughter houses in general

I’ll let you know how it ends.

I’m 8 weeks out from my show and now its when I start to really firm it up.

Elliptical 20 min
itread 20 min — great kick ass interval running program. I did level 3. Great sprint and hill workout
30 min routine practice — starting to really get my air lifts and sushanova’s.

Tip #1
by Dr. John Berardi

As a God-fearing Italian, I have to admit that I love pasta. But, as a gut-fearing weight lifter and athlete, I definitely have to choose the lower GI, nutrient dense whole-wheat variety. During training phases that require or allow for higher carbohydrate intake (higher volume training) I’ll eat one whole-wheat pasta meal per day. During other phases (like where I’m trying to lose fat), the pasta stays on the shelf in favor of a higher lean protein, good fat, and fruit and veggie intake.

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Okay, so we decided to have a mother’s day bbq — Easy right. Other than the stress of cleaning and cooking , I add in the stress of how do I make it as clean as possible without offending my guests. Really easy.  Here was the menu.

• Shrimp Skewers
• Flank Steak
• Boneless Chicken Breast
• Cucumber Salad substitution – 1/2 c balsamic vinegar instead of rice vinegar and no equal was used
• Egg whites with yolks removed and replaced with store bought hummus.
• Steamed Broccoli

All day I sipped on unsweetened ice tea and water.

Prior to my guest arriving I was able to seek out to the gym and get in 40 minutes of cardio. 20 min on the step mill and 20 min on the elliptical.

You cannot teach a man anything; you can only help him find it within himself. — Galileo

Here I am 9 weeks out from my show. This is where I really need to dial it in and get focused. To do that I take weekly pictures of myself so I can make corrections as well as look at myself and see progression. This also helps me face the brutal facts!
My workout today:
5:30 AM StairMill 30 Min (love this machine)
Lifting
Benchpress
Shoulder Press
JumpSquats
Hanging Knees Raises
Back Extensions
Bent Over Rows

I get this question all the time.

tape measure

The textbook definition is: Body Mass Index (BMI) a measure used to evaluate body weight relative to a person’s height.  BMI replaced the height and weight charts insurance companies used.

Here is the issue that some exercise physiologist and personal trainers have with it.  If  you are someone with a lot of muscle you will have a high BMI. Here’s what I mean. Back in the Arnold Schwarzenegger BMI would have been off the charts. Was he unhealthy or just muscular?

Don’t get caught up in the numbers, see how you feel. Do your clothes fit. Do you have energy. If so then the numbers don’t matter.

Most of you work in a compnay that may have multiple floors. So, instead of using the elevators try using the stairs. (Provided for security measures haven’t closed them) You will burn about calories per trip up the stairs. Hold on.. before you say SO WHAT! If you took the elevator how many calories would you burn? If you had to go up and down the stairs 5 times you would burn 100 calories! Now image if you did this everyday Monday – Friday you’d burn 500 calories in 1 work week!  Now that’s something. Try this for a week and let me know how you make out.