Fitness Savant

Today I had the best workout I’ve had in a long time! I’ve been feeling more rested lately, feeling that I have a little more room to breathe, and dragging myself to the gym. Today, though, I didn’t need to drag myself out. I was ready to go, I got there, put on my earphones and got to it. The music was great, it wasn’t too hot, and I practically had the gym to myself.

I had to think about what could have kicked in this great feeling and I finally decided it could only be one thing…I changed what time I go to the gym. That’s it! Just that one small thing seems to have worked a small miracle!

The other day I was asked by one of the gym regulars for any ideas I had that would help her drop belly fat. Knowing that she already eats well and excecises regularly, I gave her an idea I once used for myself that worked. I told her to cut out dairy (while upping her other calcium sources, of course!) I don’t recommend this for everyone, but for her we had to think of something to kick-start that fat loss.

So, if you’ve hit a wall somewhere, maybe by just changing something small, like what time you workout or eliminating one thing from your diet will get you moving in a forward direction again. If it doesn’t work, try something else. Just keep trying!

It can happen to the best of us, even your personal trainer. Boredom with your routine can set in causing you to put off getting your workouts in. With the summer here, now is a good time re-evaluate your routine and try something new.

• If you lift weights, switch to body weight, band, and/or ball exercises.
• If you only do aerobics classes and or cardio, then start some strength training.
• Move your gym outside. Get some of the equipment I just mentioned and take yourself to a park or even the backyard.
• Shameless plug, but try a class like a fitness boot camp. When looking for one, take advantage of a free trial to make sure it’s a good fit for your lifestyle. For example, my Transformation Boot Camp is a fun, non-military fitness experience where you work at a level comfortable for you. : )
• Take your dog on adventurous walks.
• Buy a bike and ride.
• Get some friends into a game of frisbee.

There’s lots to choose from out there, and fitness doesn’t mean being stuck inside a gym. Get creative, and try out a few different things. Don’t let boredom with your routine derail you from your goals.

Marietta, Ga. Announces the Arrival of Top-Notch Fitness Programs

Dallas-based boot camp takes flight and lands in Marietta, GA. 

MARIETTA, GA May 19, 2010 – The Transformation Boot Camp announced today its newest location in Marietta.  The Transformation Boot Camp Marietta offers non-military, completely motivational fitness programs for men and women of all levels on Monday, Wednesday and Friday at 6:30 a.m.

“With the success of this program in the Dallas area over the past 5 years, we really felt the need to make it available to the men and women of the United States looking for a fitness solution,” said Mike Thornton, creator of the Transformation Boot Camp.  “With campers losing anywhere from 10 to 100 lbs, we knew we had found a formula that worked for men and women of all fitness levels.”

Classes are held Monday, Wednesday and Friday at 6:30 a.m. at Mount Bethel Park.  For additional information or to register, please visit http://www.transformationbootcamp.com/marietta_boot_camp.

About the Transformation Boot Camp:
The Transformation Boot Camp was started in Dallas, Texas in 2003 by fitness expert Mike Thornton and offers its participants a non-military approach to boot camps.  Using positivity and encouragement as motivators, the Transformation Boot Camp combines metabolic-boosting workouts with education to help men and women of all fitness levels achieve their fitness goals.

Contact:
Memré Savant
Fitness Savant
(404) 909-0358
memre@transformationbootcamp.com
http://www.transformationbootcamp.com/marietta_boot_camp

Wow! It’s been a while and I apologize, but I’ve got some exciting things going on! I wanted to check in with my friends to fill you in on my personal progress in shedding that bit of extra fat I had accumulated and make an announcement of sorts.

To recap, I began this journey on January 2nd. I have had many derailments to my efforts, but I never gave up.  My original goal was to lose 13 pounds of fat – yes, 13. Ouch

• My beginning weight: 1*8 (Sorry - still enough vanity in me to not tell the planet what I weigh! LOL!)
• Weight as of 5-6-10: 1*0
• Loss: 8 pounds!!!!!

Okay, breaking that down, it took me 4 months to get here, but I’ve lost most of that since the third week of April. Keep in mind in January I got sick, and stayed sick for a few weeks. Then, as soon as I was barely recovered from that I had to have mouth surgery which kept me out of the gym for a week or so.  I have had many doctor and dentist appointments these first few months for myself and my son. I also went to Louisiana  and Panama City Beach for Spring break for a week. Yet, through all that, I have not given up on my goal. For my efforts, I am almost there!!! I am noticing definition in my abs again, my clothes fit, and I’m feeling so much happier with myself. I have 4 weeks left to reach my goal, which brings me to my announcement….

I want this weight off before I launch my new boot camp!

As soon as I get the details finalized I will make a big announcement, so stay tuned for details.

Eat More Food – How many times have you starved yourself into either not losing weight or even gaining the weight back from your latest diet plan. Most diets and most people make a huge mistake and cut so many calories out of their meal plans that they put their bodies into what we call protection or starvation mode. Yes, your body is defending against you starving it. It is a natural occurrence in all people, and it can be the biggest nutrition mistake you can make. Remember to EAT, but make sure that you are doing the following healthy meal plan tips.
a. Reduce caloric intake no more than 500 calories from your maintenance levels.
b. Eat more early and less later – Breakfast should be the biggest meal of the day.
c. Eat 5-6 small meals daily
d. Eat every 3 hours
e. Do not eat at least 3 hours before bedtime
f. Balance is the key – Not too much protein, fat or carbs
g. Eat high quality lean proteins – Fish, lean Poultry and very lean Red Meats
h. Eat high quality Carbs – 100% Whole Grains, high in fiber
i. Drink plenty of Water – Green Tea and Low or No calorie fluids
j. Keep Sugar to a minimum – Use Splenda or Stevia as a sugar alternative
k. Keep sodium in check – No extra salt added to your meal plan
l. Eat foods from the most natural state possible – Processed foods tend to have lots of preservatives, sugar, salt, fat, and those things that make you gain weight.

Exercise of the day: Ball Quad Sets – The Ball Quad Sets is a great lower body exercise building and toning your lower body quad region as you stabilize yourself on your fitness ball.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Ultimate Core Fitness COMBO

(From eFitnessTracker)

It’s my guess this Monday you might very well be looking for ways to increase your metabolism.

It’s my guess this Monday you may have “misbehaved” a little bit this past weekend.

Well, lucky for you my partners over at Prograde Nutrition have just released another brief special report on some shocking research about Metabolism.

There’s some good news AND some bad news.

Find out for yourself how this story ends by reading it all right here:

http://fitnesssavant.getprograde.com/part2–supermarket-slimming-secrets.html

Yours in health,

Memré

(Author: Prograde)

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Fitness Tip: Supplementation and Your Meal Plan – There are billions of dollars spent each year on meal and dietary supplements, from vitamins to protein bars and even those magic weight loss pills sold over the counter. The most important thing you need to understand is how is what you are taking really benefiting or supporting your overall fitness or health goals. Make sure you READ the labels and look for clean products that still support a healthy meal plan. Multivitamins are an excellent choice to fill in your nutrient holes from your eating plan and sometimes protein powders as well as protein supplements can help support a busy lifestyle.

Exercise of the day: Ball Band Upright Row – The Ball Band Upright Row really gives your entire shoulder region a workout as you tone and tighten your upper body with the help of your stability ball and exercise bands.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball or GoFit ProGym to Build a New Body Today!

Fitness Gear: Wrist Straps – Cotton

(From eFitnessTracker)

Fat Vs. Muscle – We hear it all the time… “I’m working out less and my muscle is turning into fat!”

Memré's Bench Attempt

This is one of the biggest myths in weight training. Muscle and fat are completely different types of tissue and can’t magically be changed. Muscle shrinks (atrophy) when not stimulated, so your muscles may seem softer. Compounding the problem, most people don’t lower their calorie intake to match their now lower energy needs. The result is less muscle mass and extra calories being stored as fat which creates a shift in your body composition.

Exercise of the day: Ball Band French Curl – The Ball Band French Curl helps build and support your core muscles as you isolate and work your triceps with the use of both your exercise ball and fitness bands.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball or GoFit ProGym to Build a New Body Today!

Fitness Gear: Gel Squeeze Ball

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Don’t get stuck in a cardio rut – Try something new! Besides being a great cardio workout, a rowing machine uses many different muscle groups including abs, back, chest, arms, hips, glutes and legs. Remember to start slow, strap in your feet, draw in your abdomen, and maintain good posture throughout the movement.

Exercise of the day: Ball Spine Stretch – The Ball Spine Stretch will work and stretch your entire back region with the help of your stability ball for support.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Wrist Straps – Leather

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Efficient Training – If a piece of equipment is being used, ask if you can work in between sets. Don’t interrupt. Wait until the person has finished his/her set. Not only is this a great way to meet people, it also helps you save time in the gym.

Exercise of the day: Ball Upper Body Dive – The Ball Upper Body Dive with your exercise ball will help you tone and tighten your shoulder region using your own body weight.
Click Here to see it in action!
Click here to Get Your GoFit Exercise Ball to Build a New Body Today!

Fitness Gear: Diamond-Tac Weightlifting Wrist Wrap Gloves

Eat breakfast!

11 Tips to Boost Your Metabolism

by: Andrew Bicknell

Here are 11 tips to help you boost your metabolism:

1. Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.

2. Eat Breakfast. Many people ignore eating breakfast. What they don’t realize is that it’s the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don’t.

3. Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source because they supply an even level of blood sugar. The human body just isn’t built to deal with the large amounts of refined sugar most people include in their diet.

4. Spicy foods that make you sweat can help boost your metabolism.

5. Get a good night’s sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.

6. Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.

7. Eat small meals. Eat 5 to 6 small meals per day spaced 2 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.

8. Don’t miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.

9. Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.

10. Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.

11. Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.

Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.

  For more tips to boost your metabolism and for more information about metabolism please click here. To find other free health content see e-healtharticles.com

And I hate them. I have never looked good in them because I am not built for them, never have been and never will be.  I hate fashion in general anyway. I wouldn’t know  Prada from Target, but I can’t ignore all the ads that are raving about skinny jeans. They rarely look good on your average women, yet we feel compelled to try to wear them anyway. This is what the fashion world does to us, it makes us believe we have to wear what’s “in” and ignore what looks and feels good.

So, last month I decided to get a couple of pairs of fat pants since I had reached maximum density in my normal jeans. Although I could still wear them, they were making me miserable! I decided that comfort wins over fashion any day of the week, and indulged in some fat pants. : ) I had an unexpected result I wanted to share with you. Once I wasn’t constantly worrying how I looked, or pulling the jackets and sweaters low, or sucking in my belly more than normal, I was able to relax and I actually started to feel good about myself. I felt free to do what I needed without the aggravation of being uncomfortable in my own clothes. I smile more, I’m more relaxed, and just happier in general.

When you reach your goals, and you want to reward yourself with some new clothes, please remember just because it’s “in” doesn’t mean it’s for you. Instead, reward yourself by getting fitted for what suits your body best. Not only will you look better, you will feel more comfortable and will be able to free your mind to carry on as it should.You’ll be able to let that new found confidence shine when you’re not worrying about whether your butt looks big or how much of a muffin top you’re sporting.

If you’re currently a work in progress, then don’t be afraid of getting clothes that fit. There’s noting written in stone that says you will forever be stuck in that size. Find clothes that accentuate your positives and minimize your problem areas. For me, skinny jeans do just the opposite – accentuate the problems, like I need any more help making my thighs look huge or my butt out-do J-Lo. No thanks! I learned a long time ago I have to wear relaxed or wide leg jeans and pants, and I even know they should sit just below my waist.

If you’re having trouble with the lower extremities, I have a perfect plan for you, the Bootylicious Package for only $349!!!  Do you want to turn that junk in the trunk into a rock hard monument to muscle? This 6 week program is designed with getting your legs and butt into shape so you rock those jeans and can sashay with confidence! You will receive nutritional advice in addition to your exercise plan designed to lift your rear, tone it, and keep you from having to ask, “Does this make my butt look big?”

• 6 weeks of  strength and cardio plans focusing on the lower body
• 2 hours with your personal trainer (at the start and the end of the program) to familiarize you with your workouts and evaluate your progress
• Unlimited email coaching
• 30 minutes a week video and/or phone counseling
• Your reward for this achievement is your favorite pair of jeans up to $75 to show off your new booty!

Me & Bobbie on my 41st birthday

Yesterday my best friend (BFF), a lovely woman I met on an internet board for female bodybuilders, called me. She and I have been facing some fitness challenges this past year and are having a very hard time getting and keeping motivated.  At the beginning of the year, I was all gung-ho then got sick, then had mouth surgery, and my motivation got sucked right out of me.  So, now I’m faced with an upcoming Florida beach vacation and am out of excuses for getting serious. She is coming for a visit this weekend and we spoke a bit about how we can get motivated now that spring is right around the corner.

This past weekend was beautiful weather-wise, warm and clear. On Sunday after we spoke, I got up and took my dog for a short hike because I was doing nothing but being a slug. I was tired, and didn’t feel like really doing anything. My dog, on the other hand, had different ideas and wanted to go out, so we took a walk. What I had intended to be a short walk turned into an hour hike. I never even checked the time until we got back, and I was reminded that when you do something enjoyable, it takes the “work” out of workout. That’s what we need to do is stop letting fitness be a “have to” instead of a “want to”.

So, now my BFF will be here Thursday and we talked about making a plan. Knowing that it’s always better when you have a friend along for the journey, she and I will need to come up with something to keep each other motivated. For myself, I literally nailed my favorite bikini to my bathroom wall right above my scales. That’s not enough, though. I need something else to keep me going, and my BFF and I will figure this out together.

Some ideas:

1. Take pictures. She and I have done this before, and when you know you have to send in body shots every month or so, it’s a BIG motivator!
2. Determine a final reward. Although we both want to fit into certain clothes, I think it would be good to raise the stakes a bit. Maybe we both put up some money, spring for a nice dinner or gift cards for something?
3. Make and share your plans. Using the SMART goals system, set your goals for the long term all the way down to the weekly plans. Share this plan with your partner, have them share theirs, and make each other accountable to following through.  You can set up a private Facebook page, a blog, or a forum for you to post your progress. I think this is something she and I will have to do because she lives 6 hours from me. We’ve been doing this for years, though, so we know what to expect.
4. Use frequent rewards and penalties.You can use penalties and rewards for each phase. For instance, say you are going to do 180 minutes of cardio next week, but you only do 160, you owe your partner $1 for each minute not done. Conversely, you do 200 minutes, reward yourself with a pedicure. Make sure the penalty is painful enough that it will discourage a bad behavior, and make sure your rewards aren’t penalizing you in other ways, like eating a hot fudge sundae.
5. Have weekly or monthly check-ins. Using whatever standards you started with, use those at each check-in whether it be weight, body fat, inches and/or pictures.

There are many ways for BFFs to help each other out. The trick, though, still lies within you. Your BFF can’t make you eat right or do every workout if your reason isn’t good enough for yourself. You can’t do it for your spouse or your children, you can only do it for yourself. I’d be happy to hear your ideas and what has worked for you. Please feel free to leave comments.