Get Physique-a-licious

I mentioned back in a previous posts that a variety workout helps with plateau.

I have been doing Turbo Kick for awhile as a matter of fact I like the workout so much that I got certified as an instructor.  I think I mentioned that I get bored really easy.  It is time for a change.

Yesterday, I decided to go take an “Indoor Cycling” class.  Now, I used to teach this class also, but since I do not have any bikes at my studio and there are not any bikes at the colleges, I had to go take the class on base.

It is so hard to get out to the base.

I worked harder in the class than I wanted to because she kept pushing me to work harder.  So, I did.  yep.  Did you ever get to working out by yourself and just easily give up?  I know I do anymore.  I need that extra motivation and someone telling me I can do it.  Never give up.  So glad I went.

Let me tell you a little something about indoor cycling.  It is a great exercise of people who have bad knees, don’t like to run but need a kick in the butt cardio exercise.  Great for training for events (cross trainer) and just for people who like to ride bikes for fun and can’t go outside due to weather.

If you don’t know what indoor cycling is, it is an organized activity, is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting.

Not only does this type of activity builds strength and endurance, it can burn mega calories.  Anywhere from 400 to 600 depending how intense you are working maybe even up to 1000.

The intensity lies with the fly wheel in this class. Turning the knob for more resistance to simulate climbing a hill, and letting off just a tad to simulate going down hill.  Changing up the resistance and doing a variety of exercises to simulate the outdoors with some awesome keeps this rider going.

If you do not want to take a class you can buy what is known as a trainer to get the training or workout that you like.

Which ever you decide make sure you have a towel and some water to hydrate.  Drink the H20 is key.

Be sure to properly set the bike up right and have fun riding.

Remember “A year from now you’ll wish you had started today.”  -Karen Lamb  I love this quote.

What?  Getting all wet, what the heck is this crazy women talking about?

People, lets talk about swimming.  Changing the variety of you exercises or your workout.  Are you finding that your workout needs a little somethin, somethin?

I have always enjoyed swimming ever since my mom made me take lessons because we lived by the lake and a river.  Lots of lives have been lost in the Kern Valley River.

Did you know that swimming is dated by 7,000 years ago in the Stone Ages.  The front crawl or also known as the freestyle was originated from the Native American.  Yeah!   Swimming first became part of the Olympics in 1896.

Let’s talk about swimming as a way to exercise.  Swimming uses the whole body to execute each stroke.  Using swimming as a form of exercise can burn mega calories.  Swimming or using water as an aerobic exercise is very gentle on the joints and bones.  Swimming can improve posture and develop a strong lean physique, often called a “swimmer’s build.”

There are several different types of strokes that you can use for your swimming workouts.  The first of course is the freestyle stroke or also known as the “Front Crawl.”  It is the fastest of the other strokes.  I was told that I have a beautiful stroke.  That made me feel good.  I could have really been a competitive swimmer.  I have the build for it.  Our little high school did not have a pool or a swim team, so I lost out.  I did not even know you could swim competitive.  Instead, I feel in love with basketball. 

The second is ” The butterfly, (fly for short) is a swimming stroke swum on the breast, with both arms moving simultaneously. The butterfly kick was developed separately, and is also known as the “dolphin kick“.

Next is the

The breaststroke is a swimming style in which the swimmer is on their chest and the torso does not rotate. It is the most popular recreational style due to its stability and the ability to keep the head out of the water a large portion of the time. In most swimming classes, beginners learn either the breaststroke or the front crawl first. But in competitive swimming, the breaststroke is regarded as one of the most difficult strokes, requiring comparable endurance and leg strength to other strokes.

“The breaststroke is a swimming style in which the swimmer is on their chest and the torso does not rotate. It is the most popular recreational style due to its stability and the ability to keep the head out of the water a large portion of the time. In most swimming classes, beginners learn either the breaststroke or the front crawl first. But in competitive swimming, the breaststroke is regarded as one of the most difficult strokes, requiring comparable endurance and leg strength to other strokes.”

Let’s not forget the backstroke.  I love doing the backstroke.  I am actually really good at this.  “Backstroke is an ancient style of swimming. It was the second stroke to be swum in competitions other than the front crawl. Backstroke was first inducted into the Olympics at 1900 Paris Olympics. Those Olympics included a 200 m backstroke race. The backstroke is also usually swum with bent arms underwater.”

And finally, the doggy paddle, which kids learn to do before they actually learn how to swim.  The dog paddle or doggy paddle is a simple swimming style. It is characterized by the swimmer lying on his chest and moving his hands and legs alternately in a manner reminiscent of how dogs and other animals swim.^[1]. It is effectively a “trot” in water, instead of land

As I was researching the strokes of swimming, I found like more strokes that are used but way too many for this article.  If you would like to know more about swimming strokes, please go to wikipedia.org

With all of that being said, let’s go swimming and get all wet. OH and of course let’s go burn some calories and get a lean Physique. Yes, let’s get our Physique-a-licious body on.  LOL

“A year from now you’ll wish you had started today.” - Karen Lamb

You have worked so hard and you are feeling kind of weak.

First you should drink water to keep from being hydrated. 

What about the other parts of your body?  Have you really thought about why you eat?  Most people eat to stay alive, some people eat with a purpose.  Are you one of these people?  What are you eating exactly?  Is it helping you or hindering you.

If you are a workout enthusiast then you really need to think about feeding your muscles. 

“What are you talking about you ask?”  Feed what?

You worked so hard to get your muslces toned and looking “Physique-a-licious” that you want to treat them right.  If you are working out hard you are constantly breaking and tearing your tissues so you need to help them repair and grow.

You need to feed your muscles with some really good healthy food.  What kind of food?

Well, let’s start with protein. 

“Proteins are broken down in the stomach during digestion by enzymes known as proteases into smaller polypeptides to provide amino acids for the organism, including the essential amino acids that the organism cannot biosynthesize itself. Aside from their role in protein synthesis, amino acids are also important nutritional sources of nitrogen.”

“Amino acids are critical to life, and have a variety of roles in metabolism. One particularly important function is as the building blocks of proteins, which are linear chains of amino acids.”

With that being said, we need to get help from our foods in order for our tissues and muscles at the cellular to stay alive and build for us.  We have to feed them with good protein.

Here is a link to some great high protein foods.  One rule of thumb to remember for protein is start with “no leg animals, then two legged animals and then if you have to four-legged animals”  to get the most out of your protein.

You can get your protein from some shakes if you are on the run, but I personally like to get my protein from the natural way. 

Do not go without feeding your muslces, because they will like a “gang” start turning on themselves and eating off of your own body to get the energy it needs to perform your exercises.  Gross! 

Feed your muscles for ultimate performance and get that “Physique-a-licious” body you desire.

Have you heard this before? I am following my nutrition tips and eating like I am suppose to but keep gaining weight. Right! I have heard this story before only to realize that the client is cheating big time.

I have a dear friend who has been so committed to exercise. She has joined my “Summerlicious 6-week fit camp” and is continually coming to class. So, we measured at the beginning of the fit camp and she has made some amazing results before this. All of the sudden she starts gaining weight like crazy. I asked her several questions. She really hadn’t changed anything from before. I thought for the first two weeks she was gaining muscle. She would say she felt bloated and told me that she hadn’t had her monthly gift in two months. Well, okay, I thought maybe because the intensity of the exercise might have thrown her off.

Well, into week four she had gain back her 8 pounds. I thought “WHAT” there is something wrong. I had her check with her doctor and tell him everything going on and he thought it would be a good idea to do some blood work. Well, everything checked out good. What the heck. So, now I am puzzled.

My other friend mentioned that a friend of hers had the same symptoms and it turned out to be “Coeliac Disease” she was allergic to wheat. I thought that was crazy. She did tell me that she was feeling fatigue and yes she was still bloated.

She actually had made a doctor’s appointment with a “Gastrointestinal” doctor. All the symptoms point to this. She quit eating wheat stuff and immediately felt so much better. She went to Olive Garden this past weekend and had some bread, and bam, tore her stomach up.

So, here is what the Wikipedia had to say what this was.. I was intrigued.

“Coeliac disease is caused by a reaction to gliadin, a gluten protein found in wheat (and similar proteins of the tribe Triticeae, which includes other cultivars such as barley and rye). Upon exposure to gliadin, the enzyme tissue transglutaminase modifies the protein, and the immune system cross-reacts with the small-bowel tissue, causing an inflammatory reaction. That leads to flattening of the lining of the small intestine (called villous atrophy). This interferes with the absorption of nutrients, because the intestinal villi are responsible for absorption. The only known effective treatment is a lifelong gluten-free diet. While the disease is caused by a reaction to wheat proteins, it is not the same as wheat allergy.”

When you know that something should not be right.  Please go have yourself checked out and get a second opinion.  Please listen to your body.  You know it best.

“A year from now you’ll wish you had started today”

Okay, have you reached a plateau?  You have worked so hard and have seen results.  Now, you are at the point that nothing is working.  Do I have a great workout for you.

This program is intense, but it can be as easy or as hard as you want it to be.

It starts off with Upper Body workout which has 3 phrases.  Once you finish the first block you start over from the top and continue on this way until you finish the 3 phrase.

You are welcome to take a 1 minute break and then proceed on to the Abdominal Section.  Again, this has 3 phrases and do all 3 phrases until the third one and take a 1 minute water break.

Then comes the Lower Body section.  This section is grueling.  It is going to take everything you got to keep going.   Once you finish the 3 phrases take a 1 minute break (water)

Finally, the last section is a combo of everything put together.  Hope you are still breathing after this.  If you need to add some seconds to each exercise then you can do that when you feel it is too easy.  You can also cut down the time of break if you think you can.

Now, you can break these phrases up if you like and build up.  Then put them all together.  Try it first and then figure out what you would like to do.  Very flexible.  I would say do this for one week Mon, Wed, and Friday.  You should see a major difference and then you can go do your normal workout. 

I suggest that maybe you do your weight lifting and stick one of these phrases in between for a spice in the workout.

You should change you workout about every third week.

Sign up for my “Plateau Buster”

The human body is made up of  six elements which include oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus and at least eighteen minerals are of importance in general human nutrition.

With this being said, there is one important element that is always forgotten.  It is the “Forgotten Nutrient” or also called “Water”.

The human body is anywhere from 55% to 78% water depending on body size. Water is very essential to the body.  It is very important for the body to function properly.  It is recommended that to avoid dehydration the body requires between one and seven liters of this great nutrient.  You can ingest water through foods and beverages.

Most people are in a dehydration states.  Mositure is excreted daily by the mouth (talking), sweating (hopefully from exercise), urine (you should be going to the bathroom regularly), and crying (cause your broke).  So, whether you realize it or not, are you replacing your water intake after all of these actions? 

Drink your water will help in carrying the nutrients and oxygen to all cells in your body, cushion the joints in your body, protects, and cushions the vital organs, helps break down food, keeps your body temperature balanced and keeps your skin elastic. 

As you can see, the nutrient called “Water” is very vital to your systems.  You hopefully keep your car in good running order, why not always keep your body in good running order. 

Just like keeping your car in good running order, your body will be physically and mentally alert with a good supply of water. 

Listen to your body, drink the right amount of water and you will be own your way to a new you.  Just like restoring a car to mint condition. You should treat your body the same.  Drink the good natural stuff.  Drink water during water break instead of tea or coffee.

Have a great day:)  Drink your water.

I have started eating breakfast again.  I have to do something.  I am not extremely overweight, I look good, but I just have a little body fat that I would like to get rid of.  Wait, let me back up.  I have a blanket that is protecting my muscles that now the summer is approaching that I need to peel off and put in the closet until winter hits again.  Yeah!  That it!  Did that sound good or what?

Okay, so I started eating this cereal “Go Lean”  and it is full of protein, fiber, and low fat.  Check out the nutritional info.

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Some people put blueberries, strawberries, bananas and other fruit to help.  But, I have learned to eat this cereal just plain.  I like it.

Since, I have starting eating this cereal, I have been regular lately and I feel so much better.  I have energy in the mornings to teach my classes. 

I would definitely recommend this cereal to start your day.

Kashi also has oatmeal cereal which I am going to try.  Even though the weather is quit warm, I can still eat the warm cereal. 

Why don’t you give it a try and do the body some good.

Yes, people, i finally got my Lean Program from Beachbody.  Chalean Extreme is going to get me lean.  This workout is going to get me PHYSIQUALICIOUS.

Well, I was so excited when the box was at my front door.  It took a whole week.  I felt like it was Christmas.  I ripped open the box and I had to take my oldest daughter some dinner.  I let my youngest drive so I could watch the first DVD in the truck on my way down to the hospital. 

I did the first DVD last night.  It was great and I felt great.  I think I could have done more weight, but since it was the first time, I wanted to take it easy to see where I could increase.  Next time I do this Circuit 1, which is next week on Monday I know I will add more weight.  I added some extra cardio with some of Tony Horton’s cardio moves in between the exercises.  This got the heart rate up.  I loved it.

Now, today which is Tuesday, the program takes a day off.  I have to teach Turbo Kick later so that will be my cardio.  No way around that.  I have to work on my diet.  I really have to quit cheating.    Eat cleaner.

So, let me ask you, what are you doing to stay healthier?  What are you doing to be active?  What are you eating?

Drink you H2O

Just remember that “A year from now you’ll wish you had started today.”

http://www.teambeachbody.com/pkayfit02

Sign up for free and workout at home.  Earn cash and great prizes.

Well, I finally broke down and ordered the Chalean Extreme Workout set.  You get 15 DVD’s to help you get the Physique that you are looking for.

I have been working out with the P90x for awhile and I am getting stronger I can tell you that.  For the lean part though I need more.  I am so used to exercising that I have hit a bad plateau.  Really bad that it is frustrating.  I know what I have to do.  I have come across this before.  I am just not mentally there yet.  Did you know that your mind plays a big role in your daily routine?  All I have to say is, I am ready to bring it on.  Give me something to work with people. 

Over the spring break I am going to hit the cardio bad.  I have to hit the track and really do the cardio portions of Tony’s one-on-one super Cardio and the cardio on the P90x.  I have a friend who is going to do it with me.  Well, actually she is looking to do something else, so I volunteered to do it with her.  She is really excited.

I just really want to “Get Physiquealicious” for the summer.  I think the weather has been a problem too.  I get so drepessed when the winter hits.

I will definitely keep you updated on my progress with the new workout  Chalean Extreme.  I am totally pumped about it.

Did you know you can workout at home and win prizes with Team Beach Body.  Go check it out.  It is free to sign up.  Sign up under me and I will be your coach.  I am looking forward to it.  I will help you and you can help me.  That is what friends are for.  Let’s just do it.  I think we are suppose to eat right too. 

I am definitely starting with my breakfast.

So, I have been thinking about changing the look of my nose for some time now.  However, I do not have the funds to do this but I think keep thinking about it.  I do not like the way my nose looks.  What do you think?

Being a Native American, I have quite a bit of cartilage at the bottom.  I used to get teased alot growing up because they used to call me, “Rubber Nose.”  I hated it.  I guess the older I get now, the more I really want to change my appearance.  This brought me to this website I found that deals with Rhinoplasty or reconstruction or plastic surgery.  Do I really want to have my nose broken for this?  I have not had anything broken in my life yet.  Oh, wait I chipped a bone in my hand does that count?

Anyways, I got to reading this website and I can get a non-surgical rhinoplasty.  This procedure is less risky and I would not have to go under the knife so to speak.  This procedure, though, I believe would be for opening up the airways more and not as I read for the complete removal of the cartilage that I am looking for.  You make the interpretation on that one.  Folks, you just don’t understand that I can wiggle the end of my nose in circles.  I hate it.  It says more people can go back to work after the procedure.  I think I would have to go to the bar for a drink afterwards  (low calorie of course,  just one maybe).

Oh, I found it, they also do ethnic rhinoplasty for ethnic individuals.  Yes, I love it.  They talk about the cartilage thing too and reshaping the nose so it looks better on my profile.  You know as well as I do that not everyone is the same and not all ethnic backgrounds are the same either.  Some have the cartilage that I was talking about, some have the wide bridge, which I have a little and some have a hump on the nose that some people want to get rid of too.  They can do that too.  Sounds great.

It is important to be able to breathe when working out.  Some people are mouth breathers.  Are you a mouth breather?  Have you even noticed?  Take time to find your breathe and take notice on how you are breathing.  You want to be able to tap into your lungs and get them to be utilized more like Lance Armstrong.  If you are having trouble breathing you may need to check into rhinoplasty.  I am seriously thinking about it.