Get Physique-a-licious

Archive for the ‘exercise’ Category

I usually do this event but have not for the past couple of years. I don’t know why. Being in the fitness field I believe in this cause whole heartdly.

Here is what the American Heart Association is for:

The American Heart Association is committed to fighting heart disease and stroke and raising awareness of these diseases. As part of our mission, we focus on specific causes designed to help people achieve a heart-healthy lifestyle. Each of our cause initiatives reaches out to the public with resources and information to help them take positive action.

So, I am putting together a team under my company. I am pleading with all my bloggers to view my team page and find it in your heart to donate for this worthy cause.

You can donate online and the minimum is $25.00 I am trying to raise just $2,000. Tax deductible too, but the main reason is to help someone who has had a stroke or heart attack and be able to give them resources to help them live a better life. Won’t you help me.

Here is my link: http://heartwalk.kintera.org/faf/search/searchTeamPart.asp?ievent=256504&team=3168152 

It is just that simple.   

Thank you ahead of time.

I bought me a Heart Rate Monitor awhile back and really hadn’t used it.  I noticed while I was teaching my light yoga class in Buffalo Gap that I couldn’t see my watch too much because my eyesight is not what it used to be because I find myself at the computer all the time anymore.  :) 

I switched wearing my regular watch to my Heart Rate Monitor watch so that I could see the numbers.
Well, since I have my heart rate monitor on I thought I would just see how many calories I am burning with all of my exercise classes that I teach.  I have been stunned, but I use the heart monitor to my benefit as well. 

I can usually burn about 750 calories on a great day just exercising or teaching classes. 

One of the reason that I wear this monitor also, is because that it really keeps my accountable for what I eat afterwards.  Have you ever noticed that people tend to eat way more than they burn after they work out.  They have the mentality that since they have worked out that they can eat anything they want to.  Okay, I know there are exceptions like Michael Phelps.  He can eat everything under the sun.  I am talking about us average folks who seem to just look at food and gain weight.

I also encourage my students and older folks to get a monitor so that they can see for themselves what they are burning and then they can adjust their meals accordingly.  This has helped tremendously for many of them.

All I am saying is get yourself a great heart rate monitor and start keeping track of those calories actually burned during your workout.  You will be amazed.

Don’t forget to workout to Power 90x, one-on-one with Tony, and the 10 minute Trainer with Tony.

He is the best.  i love him.

I can not believe that the time is already here.  I entered a fitness video contest about 7 weeks ago.  I made it to the final round.  Now, the time has come for the final voting.  I am extremely nervous.

I am not sure how many of you know that I have my own women’s fitness studio.  I love my job and hope to motivate and inspiring many more women to just get moving. 

I named the video “No Excuses” because I have exercises that the stay at home individuals can do at home and don’t even need to get out of the chair.  These are exercises that if a person is bound to a chair they can still help themselves out by staying toned.  So, there are no excuses when it comes to execising or going to a gym.

I welcome you to go vote for me and here is the link:  http://www.projectbreakout.com/fitness1/#page:1

I really need your help.  Registering is really easy and you are not obligated to do anything but vote for me.

The winner will be announced next Monday.

Have a great week.

OMG!  I am sooooo freakin sore in the legs, I can’t even walk.  Worse than Tony’s Plyo legs, if you can believe that.  Here is what I feel like.

I wish Matthew was here to carry me where I needed to go.  We did some exercises with a slanted riser in which you can purchase from Spri Products.  I have done lunges on the step before and they are brutle.  Adding a slanted riser in the mix gives a whole different meaning to sore.  We used resistant tubing as well and a double soreness.  I loved every minute of it, because I can come home and use it on my college kids. 

I attended a few lectures classes regarding muscles and intergration.  AWESOME!  These guys were brillant.  Here is the link to check them out and you Personal Trainers if you are not already, you should sign up to become a member.  Such valuable information that will make YOU the best at the game and give you many more clients than you can think of.  Check these guys out at www.ptonthenet.com  You should also think about purchasing the Functional intergrated Abdominal Training DVD.  Chuck Wolf was the speaking and this guys knows what he is talking about.  Such valuable information.  I know I keep saying that, but he keeps you wanting more information.  Take what he has and run with it, you will be amazed.  Also, check any information from Michol Dalcourt.  Now, professor at University San Diego.  A transplant from Canada.  Also amazing.

Just wanted to let you know that if you ever get a chance to go to any fitness conferences you should go.  NCSA puts out some awesome trainings on sport specific.  Check out their websites for exams and workshops.  http://www.nsca-lift.org/

Now it is time to get to work.  I have to practice my Zumba.  That is alot of fun too.

Do, you ever wonder how Aerobic instructor stay up on their current new torture exercises?  Well, some instructors, like myself, have found an organization called “SCWFitness” it’s where fitness professionals go to learn from the best in the world. 

There are some of the most well known fitness presenters there that I have gotten the privilege of knowing.  All the presenters are so approachable and you are welcome to ask questions on how to modify exercises for certain age groups and so on.  I love going to this fitness conference.  There are other fitness conferences around like IDEA, AAAI/ISMA, NSCA, and YogaFit.  All the presenters are Ace Certified and AFAA certified or CEC’s or CEU providers which means they offer workshops for instructors who are certified in anything to keep up their certifications. 

At the conference you can get certified in just about anything anymore.  They have Zumba, 50+ and older adults, Kids in Motion, Pre-Natal/Post Natal and much more.  I love it.

The one I am going to is in Dallas.  Hence the name DallasMania.  They are also in the Midwest, Florida, California, Boston area and several others in which I can’t think of right now. 

If you are interested in getting certified in Personal Training or Group Exercise which are like the big Umbrellas of it all, you should check it out.  You will meet plenty of new great people and just have a ball working out.  Oh, by the way there is a big Expo in which you can shop.  My favorite, I always spend too much money in there. 

I believe that if you are a Physical Education Teacher that this is such a great opportunity to get new ideas for the kidos and to see what else is out there.  Coaches too.  They have strength and conditioning classes which are awesome.  They have BOOTCAMP classes in which you could take back for some training ideas, the ideas are endless people.  Get out there and try new things.

I will be out for a week starting tomorrow.  Have fun doing whatever you are doing.  Let’s get Fit.

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

Yes, it is here everyone.  I am stoked about this new DVD from Tony Horton.  The next DVD installment from his new One-on-One series.  I have not had a chance to review it, since it just came yesterday. 

The Olympics only comes every four years, so I have been glued to the TV watching Michael Phelps take charge and sweeping the world with his gold medals.  You go Michael.  I am thinking about adding swimming to my routine.

I finally realized why I don’t like to run.  I have been on the treadmill twice this week.  I have squeezed in 3 cardio sessions in so far.  Yeah me!  But, yesterday I realized that my little toes get all bruised up.  I hate that and they are so sore.  After my class yesterday, I had to take my shoes off to let my toes breathe.  That is why I think I will go swimming.  Give my little toes a break.

Remember change is good and a variety of cardio exercises is great.  You need to mix it up people.

I will get back with you on how it went with Tony.  Can’t wait.

Have you ever felted like you were working you butt off, keeping track of nutrition, how much you lifted, and even keeping track of your calories intake and burned and nothing is working?  Gosh darn it, I have been working my tail end off and nothing (the FAT) is not budging.  I am following the nutrition plan to the key.  I have not had any fat for like two weeks.  I have been eating my protein and drinking my shakes.  I have incorporated my fruits more and vegetables with my salads.  Nothing!  I tell you nothing!  I have been burning about 500 calories extra a day.  Now, I know the magic number is 3500.  So, this week I am already up to 1328.  Two days and I have burned that many calories.  I am getting ready to get on the Treadmill again.

I am really bummed out.  I am just going to quit eating all together.  No, I really like to eat.  My deadline is getting closer and I can’t even tell the difference.  The tape measure doesn’t even move.  What to do.  Am I going to have to go to really extreme?  How much more can I go you guys? 

Okay, I am going to have to pull out all the punches.  Time to step it up again. 

Time to start eating more of the Top Metabolic Foods.  Next week, I had better see something.

This last week, I was able to get at least 3 cardio session in.  Yes, with finals of summer session two and having to sub 4 additional classes.  I was exciting to get my run in on Monday and two Turbo Kick classes into my schedule. 

Still sticking to the nutrition plan which I have placed on the fridge, which really helps me stay accountable.  If you have a way to track your progress you will stay with it longer.  I haven’t craved any sweets at all for the past two weeks.  I have been drinking my water and my protein shake, which is awesome by the way.  I have been trying to eat the foods that rev up my metabolism, which I am writing an article about that. 

I have reached my 2 inches of inches lost.  Yes, it is really starting to come together.  I only have a couple more week, but I think I can get there.  Of course, I will not stop there.  I will keep going until my body fat gets to where I want it to be.

By the way, I am excited to receive Tony Horton’s new One-on-One DVD.  I have the Plyo Legs already and I am excited to see what is next.  I have had so much going on this past week, that I did not get any sessions in for myself.  I think I ended up taking a weight lifting break.  I will get back on track next week.  I was really trying to focus on burning the calories in the Cardio part of my routine.  It is really hard to juggle several things at once.  Next week should be better because I won’t have the summer school to teach.  It cuts into my morning.  So, now I can focus more on the workout part of the routine.  It is a juggling game.  I should see more results next week.

By the way, I filmed my yoga video yesterday. It was awesome.  This will be my first video ever.  I am really excited about it.  Now, just have to edit it and put it together.  It will be available on my website www.myphysiqueinc.com shortly.  I will keep you posted.  The video is easy stretching, very basic yoga, and I have two 30 minute segments on the dvd. 

Keep up the good work people, and keep encouraging others to workout and get healthy.  It all starts with you and setting the example.

www.myphysiqueinc.blogspot.com

The more I see students come through my classes I am just amazed at how many of them have bad rotator cuffs.  This can really hender certain exercises.  This really disables them to do yoga, push-ups, plank positions, simple shoulder exercises.  Therefore, causes the students not want to exercise at all.  There are plenty of others things to do to stay fit. But here is a great exercise to help in the rotator cuff area.

Here is a great exercise that will strengthen your rotator cuffs.  I picked up this exercise from a fellow strength coach for baseball players.  You don’t have to play baseball in order to do this exercise.  Everyone uses their rotator cuff almost everyday for daily life activities. Okay, so maybe you don’t fish.  But, you get the point.  It’s not baseball.

So, here is goes.  Take a small dumbbell or say a can good out of the cupboard, only doing one arm at a time.  Stand feet shoulder width apart, hold the dumbbell with the right hand, now lift the right arm straight out in front of you( like you were going to do a front dumbbell raise), now hold it there parallel to the floor, your palm of your hand should be facing the floor, now make sure that your shoulder stays in socket, don’t let it protrude forward, retract it back and down, good, now draw small circles in one direction, I usually have my class do ten circles one way and then reverse.  Make sure that you breathe and two make sure the circles are not big ones.  Stay within straight out in front not to dip too low or too wide. Focus only the shoulder work.  Keep it close and tight. You should feel these pretty quick.  Now switch and do the other arm.  Depending on where you are, you can squeeze out a couple of sets. 

If you have injured your shoulder and only after you have been through therapy, this is a great exercise to keep the maintenance until you feel stronger to increase the weight, never, never go over say 10 lbs, due to the leverage on the weight that is place on the arm.  

If you have never had an injury this is a great preventive exercise.  Got to keep all the stabilizers strong.

Hope you try it.  Come back for the next shoulder exercise soon.

Remember “A year from now you’ll wish you had started today.”  No Excuses!

Have a great Sunday.

www.myphysiqueinc.com

www.myphysiqueinc.blogspot.com

pkayfit

It is Saturday and I have been sticking to the Eating Plan pretty good.  I have the plan on the fridge and each day I tape a new one on the fridge.  

Did I reach my goal like I wanted?  No!  I did however drop 5 lbs and within a 1/2.  So, I lost 1 1/2 inches.

I started out the week good and ran on Monday and did my Turbo on Tuesday and Wednesday I just could not get the cardio in due to putting in Lowe’s blinds.  Thursday my sinuses started running and hit me like

this boulder right in the head.  I was pretty much on the couch most of the day and I did not get to do my Turbo or teach my class.  So, I took some of my Detox tea with some lemon juice and honey.  That seemed to do the trick.  Yesterday was OK. I still kept to my eating plan.

Today, I feel like I could go pretty good.  I should be on the treadmill right now, but instead I am writing this blog.  I have to stay with it if I want to see improvement.

I will run for about 45 to an hour and then I have to do my biceps and back.  I have been slackin on the P90x.  I feel bad.  Go to do it no holding back and NO EXCUSES! 

If you want it, you have to work for it.

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