I’m Ready For A Change!!

Today I was really struggling to come up with a great post, while I was procrastinating I went on Facebook and stumbled across this post from a good friend of mine.gaolblocks 300x214 Im Ready For A Change!!

Today your actions will help lay the groundwork for something that will get you noticed by the folks you admire most, act thoughtfully and take the high road. There’s a real change coming in your life, one that you’ve been hoping for, for a long time. It may be something you’ve been avoiding even speaking about because you fear it may never happen. Get ready, because you’re about to get what you wished for.

So I ask you what is it that you have secretly wished for?  If you stumbled across a magic lamp that said rub me and I’ll grant you one wish, what would it be?
Now imagine today is that lamp. What actions can you take TODAY that will lay the groundwork.

I know you’ve heard this before, but I have to say I truly believe and I’ve seen it time and time again when I write down my goals and get really clear about what I want, I ACHIEVE them. No, my goals don’t happen overnight, but the writing them down serves to purposes 1. It makes me get really clear about what I want 2. It makes me look at them and say what am I doing to achieve them. Call the 2nd one a nice swift kick in the tush!

What groundwork will you laydown today? How will you begin to march toward your goals?

For me — I’m starting a new fitness tips ebook — that is my new goal. I will start by writing down as many tips I can in 1 month

Get Off The Treadmill

I’m really fortunate that the people who read my site have two things in treadmill 200x300 Get Off The Treadmillcommon:

  • a passion to lead a healthy lifestyle
  • goal(s) that they are striving to achieve

One of things I hope that I can provide to my readers as well as my clients is prescriptive guidance to help them achieve their goals. One of their main question is cardio?

I live in Boston right next to the Charles River as soon as the snow melts the runners, joggers and walkers come out in droves.  Do you know why they run — I mean at least 85% of them, come on you the answer, think about it!! That’s right its to LOSE WEIGHT!

Running is cardio right, running is hard for me so it must be good for me, running will help me lose weight, right.  Well…. Long distance running is the worst thing for weight loss.

SAY WHAT!!!

Most of you run because you’ve seen pictures of elite runners who are lean and mean and want to get the physique or you have a friend who has the physique that you want and you ask hey what are you doing and then they say or I just run x number of miles a day. You think to yourself — running that’s easy I’ll lace up and get moving.

I’m here to tell you unless you competing in an endurance event, running will not give you that lean toned physique. I’m sorry to report that continuous long slow steady state cardio just doesn’t get the metabolism fired up the way a strength training session coupled with interval training does.  Did know that interval training is 9xs more effective than steady state cardio? Getting your metabolism fired up is EXACTLY what is needed to get that lean and toned physique. Intervals keep your body guessing and stops it from going on autopilot.

Long slow steady state cardio does just that, it puts the body on autopilot. Your body knows exactly what to expect, how much effort to give you and therefore only gives you what you need. I’m not saying these workouts won’t be hard, but your body doesn’t have to give you as much. What’s even worse as you build up your mileage you begin to burn more fat, but guess what your body adapts to help you become more efficient at running so it begins to “store more fat”!  Yup — you heard that right.  Don’t believe me take a look at any finish line of any race; you’ll see far more average Joe physiques than you’ll see Kara Goucher physiques. They’ll be a few Kara Goucher’s, but I’ll let you in on little secret they looked like that before they started running.

You can’t run to get fit; you need to be fit to run.” – Diane Lee, Canadian Physical Therapist

When you are training for a long distance endurance race your body is recruiting different muscles to make sure that you are efficient at running.  When you are training to change your body composition you are looking to make your body’s efficient at strength training. Training for both throws your body into tug of war.  As you get more efficient at running you may experience that your fat stores tend overtake your muscle stores. Most people experience loss of muscularity in their quads and then in their tushies. Now depending on where you hold your weight, you may also experience fat gains around your mid-section.

I don’t say this to discourage your fitness goals. I tell you this so that you can make informed choices.

Need more proof – here are a few studies.

  • J Clin Endocrinol Metab. Jan 2
    Effect of calorie restriction with or without exercise on body composition and fat distribution.
    This is a six month study. Aerobic training group performed 50 minutes of aerobics 5 times a week for the entire duration. Results:  No additional effects of aerobic exercise on weight or body fat levels.
  • Obesity 2007 June – 15:1496-1512.
    Exercise Effect on Weight and Body Fat in Men and Women.
  • McTiernan et al
    For 1 year they had a test group do six hours of steady state cardio for 60 min, six days per week. In one year, the group lost 3 lbs.
  • According to a British study, levels of Human Growth Hormone, which assists in building muscle and burning fat, skyrocketed 530% in subjects after just thirty seconds of sprinting as fast as they could on a stationary bike.

I would love to hear your thoughts leave me some comments below.

Are You Enjoying The Journey?

Faith is taking the first step even when you don’t see the whole staircase. — Martin Luther King, Jr.MP900427670 300x199 Are You Enjoying The Journey?

It happens to each and everyone of us, we set a goal and immediately focus on the end result. We then have 2 thoughts, YES we can do it or NO this will never happen. Focusing on the end result I admit can be a little overwhelming when you start thinking about ALL that needs to be done to achieve your goal. But here is how I want you to start thinking about your goal. It works for any fitness, weight loss or life goal. Think of your goal as a cross country road trip. Picture this, you want to drive from New York to Los Angeles. Would you even think of just getting in the car and driving without a plan and God forbid rest stops? No you’d pull out the map pull up an online map and plan your journey, you’d pick your rest stops, places of interest along the way and interject some fun and celebrations along the route.

Instead of focusing on the end, break your journey into 200 feet. Pull out your map:

  • What will you need to do to get to the first 200 foot mark?
  • What actions do you need to take?
  • What resources will you need?
  • Who’s support will need?

Sit down right now and get clear about what you really want and then figure out what you need to do, to get to the 1st 200 feet.

Leave me some comments below, I would love to hear your plans.

Enjoy the journey — need any assistance, please let me know I’m hear to help.

 

 

You Are What You Think!

What are your thoughts around losing weight, getting into shape, staying stackedrocks 199x300 You Are What You Think!healthy. Do you think that you can do it, have you tried in the past and it didn’t happen as quickly as you wanted it to and then you gave up? Were you successful and then went back to your old ways and put the weight back on?

Regardless of what happened to you there was a THOUGHT that you had and that THOUGHT made you be successful or told you to quit.

Now when you listened to the successful thought, did you visualize what you like when you reached that goal, could you smell taste, touch what success would feel like?  Or did you visualize failure and let those thoughts stop you dead in your tracks.

Give this  a try change the frequency and focus on the positive. See yourself as being successful, so clear you can touch it, you feel like you are dreaming and will need to pinch yourself.

Are you reading this and going what the heck is she talking about? What I’m talking about is visualization. You set a goal and really clearly define it and see  yourself as if you have reached that goal! Each day you’re taking baby towards reaching that goal and eventually your goal will be achieved.

This happens because we changed our thoughts around our goal.

Here is how I changed my thoughts — I am not a very good swimmer and my husband is always asking me to go kayaking with him, I typically say no or I’ll think about it and never do. This past weekend, he asked me and instead of  my typical response, I visualized that I could do, I saw through my fear of the water and did it. I visualized myself being successful versus being stranded and rescued by the Coast Guard.

How can you change your thoughts? I’d love to hear about that. Please leave me some comments below.