Here's why diets don't work....

So you know that feeling you get in the pit of your stomach when someone tells you that you CAN'T do something that you like or are used to doing?? Usually the initial feeling is to be defensive or maybe even slightly turned off to the suggestion or directive. I can definitely attest to this. When someone tells me something I can't do, I usually try to find every reason why it in fact WILL work and will come up with reasons to justify how and why it will. This is the nature of humans...ever heard "what you fight, strengthens, and what you resist persists?" This is ONE very good reason why diets don't work and why you aren't getting the results you SAY you want. We focus on the few things that we can't have and feel we can't possibly live without instead looking to incorporate new, healthy habits!! That's way too much work when we are all busy and have multiple priorities and responsibilities. But imagine this...you can create the body you want by taking small steps, practiced daily, to becoming healthy and having the body you want! It's really that simple. The question you probably have is "How in the hell do I get there??" I can show you...once you start to see the success in mastering the simple tasks of overcoming those conditioned "but I can't do that" behaviors, you'll wonder why you couldn't see the simplicity in having the body you want sooner....coming next..how to make changes that are visible, manageable, and goal oriented! 

Why diet?!?!

So my motivation for this post comes from the various "diets" flooding mainstream media platforms with promises from "six pack abs" to having a "size 0" waist! Wait...let me get this straight...for 29.99 I can bind my waist or take these pills and I will miraculously have a coke bottle shape??! Sign me up! Well...let's think about this for a moment. If these methods worked so well, you better believe that prices would be through the roof!!! And what about maintenance? That question never arises, right?! Because when you have obtained (if you ever do) the small waist, the next trick is to maintain it! Well...I know a proven way to never diet and to naturally keep excess weight off...the healthy way. It's about all framing-how we view and state our goals. That's it. How do you want to obtain your goals? Have you been specific in what you want? And are you willing to continue to press forward in the direction of your goals no matter what? These things help build habits and will in turn get you on track with your goals! So let's get started! 

Switch it up!!!!

So, when doing anything routinely, you're bound to hit a plateau..you have to shake things up to keep it fresh!Workouts are no different! In fact, your body grows accustomed to your routine and you may start to see results begin to wane. Also, when you are working out, you're increasing muscle and strength and so the needs of your body change. You want to make sure you are meeting your body's increasing demands! After all, you've worked for it! I have had to increase and switch up my workout; my workouts didn't feel challenging and it was becoming easy to get through. I've included my revamped work out, courtesy of bodybuilding.com's Jamie Eason.

Target: Back/Biceps/Abs/Sprints
Playlist: Keri Hilson

*Superset:
Wide-grip Lat pulldown: 3 sets of 15 reps
Underhand cable pulldown: 3 sets of 15 reps
**Working Set Active Rest:
One arm dumbbell row: 3 sets of 15 reps, per arm
Exercise Ball pull-in: 3 sets of 15 reps
Working Set Active Rest:
Seated cable row: 3 sets of 15 reps
Jackknife on bench: 3 sets of 15 reps
Working Set Active Rest:
Bent-Over Barbell Row: 3 sets of 15 reps
Mountain climbers: 3 sets of 20 reps
Superset:
Standing Alternating Dumbbell Curl: 3 sets of 20 sets
Bench Dip: 3 sets of 12 reps
Superset:
Preacher Curl: 3 sets of 12 reps
Narrow Push-up: 3 sets of 12 reps
Working Set Active Rest:
Triceps Pushdown-rope attachment: 3 sets of 12 reps
Mountain climbers: 3 sets of 20 reps
Working Set Active Rest:
Cable rope overhead triceps extension: 3 sets of 12 reps
Air bike: 3 sets of 25 reps

Cardio:
30-second sprints on treadmill; Level 8: 30 seconds on/30 seconds off for 30 minutes total

*Superset-Perform the first exercise and then immediately do the next exercise. Only then do you take the 2 minute rest in between before repeating again

**Active Rest-Do the first exercise, and then instead of resting, perform the active-rest movement. Immediately repeat the first exercise

Get moving!!!!

Ok so I'm posting two workouts; yesterday's and today's.

Yesterday's workout: shoulders
Smith machine military press-3x10
SUPERSET-(upright dumbbell rows & standing barbell military press -3x10)
Incline bench front dumbbell delt raises-3x10
Rear delt barbell flyes-3x10
Lateral raises -3x10
Rear delt raises -3x10

Today's workout: Legs

Warm up- leg extensions 2 sets of 30
Wide stance barbell squat ( 2 lighter sets of 15 reps, 2 heavier sets of 15 reps)
Barbell step ups-3x10
Standing calf raises- 3x20
Lying leg curls-3x15
Abductor machine-3x20
Leg press (legs close)-3x20
Leg press (wide stance)- 3x20

Didn't do cardio. First week back to the weights in a while and I want to get my muscles used to being abused! Will resume cardio next week. Have to activate those fast twitch fibers to really build muscle!

Today's workout: Arms
Playlist: Watch the throne
Superset: [barbell curl 3x10 and overhead cable curl 3x10]
Alternate hammer curl -3x10
Bench dips -3x15
Cable hammer curls w/rope attachment-3x10
Skull crushers-3x10
Seated triceps press-3x10
Triceps push down w/rope attachment -3x10

On days that are lighter (usually any days I do upper body workouts) always hit about 20-40 minutes of cardio..no need to plug hours away on cardio; it begins to become counterproductive to building muscle. Always have a carb and protein at every meal as protein helps rebuild muscle that has been broken down by weight lifting.

This morning's breakfast: my usual bowl of oatmeal w/ cinnamon and one scoop of GNC's Extreme 60 Amp protein
I also take CLA, an essential amino acid, twice a day to help aid in weight loss.

Post workout: apple and almonds

Checkout bodybuilding.com to look up any workouts that you're not sure about.

Fitness fact for the day: Summer is here! While you definitely keep it moving in the summer, make sure you hydrate! Wear light colored clothes when you exercise outside and make sure that you replenish fluids that have been lost. If you plan to workout regularly outdoors, keep a running tab of your weight and if you are losing a lot of water, get plenty of fluids and work indoors until water loss has subsided. You don't want to become dehydrated because you could put yourself at risk for heat exhaustion.

Get up, get moving, and get fit!!!

What motivates you to change?

So I had to be real with myself about a few things...I tend to stress about things and feel as though I'm not doing enough when that couldn't be further from the truth. I pack my plate full of responsibilities and get upset with myself for being overwhelmed. I feel like I should just be able to handle it. Sometimes I engage in behaviors that are counterproductive maybe as a mechanism to protect my own ego from from being bruised when I "fail" to meet these ridiculously high expectations of myself. This in turn can affect your motivation, especially when your motivation rest extrinsically, or outside of yourself. A lot of people place their "successes" on external things and focus less on the intrinsic, or internal, motivation process variables. Behavior works this way no matter what it is. How you act in relationships, getting that new promotion at work, even how you go about obtaining fitness. Most persons look at goals they have set, no matter how unrealistic, and feel defeated if they can't reach a predetermined level of success. We are all guilty of it. True behavior change happens when that tangible goal of finding a man/woman, getting that new position, or losing those pounds doesn't determine success but rather how you feel inside. You focus on how much you have gained in your pursuit of your goal. You internalize the process and make it apart of your daily routine ( making daily affirmations to better yourself, putting 110% in on the job, or making better food choices that push you towards a healthier lifestyle). I could get into the method of how behavior is shaped, but I assume your here looking for fitness tips. So here's my tidbits for today: (1)Set realistic goals. Look at your current lifestyle and commit to making small changes in your eating habits. When you set goals too high, it affects your self-efficacy. That is, your belief of actual accomplishment is affected. (2) Determine what "success" is for you. Don't follow the masses and let them decide what is the best mode of transportation to your weight goals. (3) Look at every bit of progress as a step closer to your goal. Don't look at it in terms of how much or how far you have to go but instead of how far you have come.(4) Be REAL with yourself!!! You can't expect to lose weight by having "cheat meals" everyday!! Don't expect to lose 30 pounds in one month and keep it off!! Behavior change is a gradual process and no one gets it right on the first try. Maybe not even the 2nd. But the goal should be to take a little bit away from each attempt and build towards making it better. (5) And finally, realize that it takes time. It took time to accumulate 10, 20, 40 pounds! It's going to take time to take it off!!

A body renewed!

So every now and again I like to give my body what I call "jump start" by going through a week (or more) natural detoxification. Generally, the foods I consume are no different than what I consume on a daily basis, except that I do not allow myself junk food (i.e. chips, cookies, etc.), chicken or fish. I do not consume red meat as a personal preference at all. So basically, my meals go like this: Breakfast- oatmeal, fruit, water; foods high in fiber as a rule of thumb=tons of veggies (spinach, Brussels sprouts, cauliflower, green beans, baked yams, etc), fruit; Lunch= spinach salad topped with veggies( green peppers, red peppers, broccoli, red onions), with a oil based dressing; Dinner= usually just veggies (maybe a baked yam or sweet potato and a green veggie). I flush with tons of water and supplement flushing with drinking several cups of green tea a day. As gross as it may sound, your body reacts instantly by removing large amounts of waste from your body; prepare to frequent the bathroom. I usually go for a week, but sometimes I push it to two weeks as I can sustain on a predominately veggie diet because I love vegetables. You should be mindful however, that long periods without the consumption of protein can have deleterious effects on your body and you should be sure to check with your physician before deciding to engage in detoxification. I supplement with protein shakes if I exceed the one week period as I generally engage in alot of weight training exercises. Once I have completed detoxing, I add the chicken and fish (at which point I am usually craving fish) and carry on in my normal eating regimen. It is similar to "spring cleaning" in that sometimes you have to take inventory of what you have been collecting (eating) and clean house from all the things that is causing clutter and that you don't need.