Well it's Official!!!
I accepted a position at a well known fitness club as a Personal Trainer Trainee. They are giving me (3) months to get and pass my certs. YEAH!!! It sounds funny to have someone train me so I can be a personal trainer....hhhmmmm
Oops...How Rude Where are My Manners?
With the excitement of the New Year, I forgot to mention my fitness routine yesterday. For those of you who are wondering, I am on a routine that they call "On the 12". Can't figure it out? It's quite simple. It's an plateau blaster that can be time intense but so rewarding. Every (12) hours, you work out. Ha...how easy was that with the exception of your off day. For example, On Tuesday- I worked out at 7:ooam and 7:00pm. The same for Wednesday and Thursday. OFF On Friday and start the (3) day on the 12 rotation all over again.
The Actual Routine
Is a rotation of weights and step aerobic on rotation (1), rotation (2) consists of a floor cardio workout without any weights, rotation (3) is step aerobics and rotation (4) is a floor workout with weights. For example, I did rotation 1 through 3 this past week and on Saturday, I will start with rotation (4) and then rotation (1) and (2). Then my rest day. Then I will start on rotation (3). So it's working out every (12) hours, with (4) rotations, for (3) days. My second routine of the day is usually the treadmill. It was a Holiday gift and I am sure that I will beat the snot out of it! HA!
The Non-Profit Update
Well, I have a name....YEAH!! However, until it's in writing with tax id numbers and such, I can quite share it.....boohoo!
A Recipe from the aTLCbody Cookbook
Here's a TLC Original.....
(1) 6oz. Piece of Fresh Salmon
(1/2) Fresh Red Pepper cut in strips
(1) Cup of Fresh Broccoli Florets
(1) Cup of Fresh Oyster Mushrooms
(1/2) Cup of Fresh Snow Peas
(1/2) Fresh Scallions, thinly cut
(6) oz of Lawry's Sesame Ginger Marinade
(8) oz of cook Lingiuni
(1) teaspoon of melted butter
Old Bay seasonings sprinkled to taste
Pour the butter over the raw piece of salmon. Lightly season the salmon with Old Bay and baked at 400 Degrees F. Cook for 15 to 20 minutes.
In a large pot, steam the broccoli, mushrooms, red pepper and snow peas. Vegetable should still have a crunch.
Prepare linguini. Upon doneness, strain and place in a mixing bowl. Drain the vegetables and add them to the mixing bowl with the linguini. Add (5) oz of the Sesame Ginger sauce to this mixture and toss. Serve on a plate.
Remove salmon from the oven. Place the salmon in the center of pasta/veggie mixture and pour on top the remaining sesame ginger sauce. Add the scallions on top for a bolder taste and decoration.
Yesterday's Workout Tally
Yesterday was 1152 calories burned, 5.2oz in weight loss and 2.5oz in fat. Tomorrow will be my rest day.....(yeah right, I will probably wander over to the treadmill for (30) minutes....)
Thursday, January 3, 2008
January 3rd, 2008
Motivation
So many people can motivate themselves and other are not as lucky. On this note, LOVE YOURSELF FIRST!!!! I am a firm believer in the fact that you love yourself first despite criticism, haters, and neagtively. Without loving yourself, aren't you depriving the world and yourself of who you really are? I have (2) boys- 15 and 8- and because I love myself FIRST, I am the best mother that I can be. My boys know, I love them dearly but I am IN LOVE WITH MYSELF. I don't waste any time feeling bad for myself. I review each day at its close, learn from it, move on and move forward.
If you like music and need a quick motivational tune, I vote for my motivational tune for 2008 is Mary J. Blige's "Just Fine". Read the Lyrics below and listen the next time you hear the song.
You know I love music
And every time I hear something hot
It makes me wanna move
It makes me wanna have fun
But it’s something about this joint right here
This joint right here Its makes me wanna…..Woooh Let it go……
Can’t let this thing called love get away from you
Feel free right now, going do what you want to do
Can’t let nobody take it away, from you, from me, from we
No time for moping around, are you kidding?
And no time for negative vibes, cause I’m winning
It’s been a long week, I put in my hardest
Gonna live my life, feels so good to get it right
So I like what I see when I’m looking at me
When I’m walking past the mirror
No stress through the night, at a time in my life
Ain’t worried about if you feel it
Got my head on straight,
I got my mind right I aint gonna let you kill it
You see I wouldn’t change my life, my life’s just…..
Fine, fine, fine, fine, fine, fine, ooooh
Fine, fine, fine, fine, fine, fine, ooooh
Just fine, fine, fine, fine, fine, fine, ooooh
You see I wouldn’t change my life, my life’s just fine
Feels so good, when you’re doing all the things that you want to do
Get the best out of life, treat yourself to something new
Keep your head up high In yourself, believe in you, believe in me
Having a really good time, I’m not complaining
And I’m a still wear a smile if it raining
I got to enjoy myself regardless I appreciate life, I’m so glad I got mine
So I like what I see when I’m looking at me
When I’m walking past the mirror
Aint worried about you and what you gonna do I’m a lady so I must stay classy
Got to keep it hot, keep it together If I want to get better Y
ou see I wouldn’t change my life, my life’s just…..
Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh Just fine, fine, fine, fine, fine, fine, ooooh You see I won’t change my life, my life’s just fine
I aint gon’ let nothing get in my way (I ain't gone let nobody bring me down, no, no, no)
No matter what nobody has to say (No way, no way, no way)
I ain’t gon’ let nothing get in my way
No matter what nobody has to say
Feels so good, when you’re doing all the things that you want to do
Get the best out of life, treat yourself to something new
It’s a really good thing to say That I won’t change my life,
my life’s just fine Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh
Just fine, fine, fine, fine, fine, fine, ooooh
You see I won’t change my life, my life’s just fine
So I like what I see when I’m looking at me When I’m walking past the mirror
No stress through the night, at a time in my life
Ain’t worried about if you feel it G
ot my head on straight, I got my mind right I ain’t gonna let you kill it
You see I wouldn’t change my life, my life’s just….. Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh Just fine, fine, fine, fine, fine, fine, ooooh You see I wouldn’t change my life, my life’s just fine
What I highlighted in red are very powerful statements within this song and great starter on your MP3 player for the Treadmill.....LOL
Figuring Out Your BMI
BMI stands for your Body Mass Index and it is a way that many doctors determine obesity or if you are overweight. Many websites do the math for you but the highly used standard for what is considered normal or a healthy BMI is between 18.5 and 24.9. Keep in mind that the data is based off of your weight, age (optional) and height. I use the automatic BMI calucaltor on caloriecontrol.org and a direct link for this would be http://www.caloriecontrol.org/bmi.html. LOVE YOURSELF and determine if you need to change your lifestyle. That's right LIFESTYLE NOT DIET.
Is it okay to weigh myself everyday?
Do what feels comfortable to you. However, I would not recommend it if you are looking to lose weight. The mental stress of not losing weight fast enough, the scale didn't move from yesterday and I workout out so hard is NOT WORTH IT!!! IMHO, pick (1) day a week and consistency weigh yourself naked and after disposing any excess (using the bathroom) and BEFORE eating something in the morning. My day is Sunday. I do it to ensure that I am healthy and I have not stuck in my workout routine.
Yesterday's Workout Tally
Well, yesterday I burned 1077 calorie during exercise. But keep in mind that my workout program is "on the 12" (tune in tomorrow and I will explain more). So that was a (30) minute routine of step, (15) minute abs, and a (60) minute romp on the treadmill. I loss 4.9oz in Weight and 1.5oz in fat and spent One hour, thirty seven minutes in my target zone.
So many people can motivate themselves and other are not as lucky. On this note, LOVE YOURSELF FIRST!!!! I am a firm believer in the fact that you love yourself first despite criticism, haters, and neagtively. Without loving yourself, aren't you depriving the world and yourself of who you really are? I have (2) boys- 15 and 8- and because I love myself FIRST, I am the best mother that I can be. My boys know, I love them dearly but I am IN LOVE WITH MYSELF. I don't waste any time feeling bad for myself. I review each day at its close, learn from it, move on and move forward.
If you like music and need a quick motivational tune, I vote for my motivational tune for 2008 is Mary J. Blige's "Just Fine". Read the Lyrics below and listen the next time you hear the song.
You know I love music
And every time I hear something hot
It makes me wanna move
It makes me wanna have fun
But it’s something about this joint right here
This joint right here Its makes me wanna…..Woooh Let it go……
Can’t let this thing called love get away from you
Feel free right now, going do what you want to do
Can’t let nobody take it away, from you, from me, from we
No time for moping around, are you kidding?
And no time for negative vibes, cause I’m winning
It’s been a long week, I put in my hardest
Gonna live my life, feels so good to get it right
So I like what I see when I’m looking at me
When I’m walking past the mirror
No stress through the night, at a time in my life
Ain’t worried about if you feel it
Got my head on straight,
I got my mind right I aint gonna let you kill it
You see I wouldn’t change my life, my life’s just…..
Fine, fine, fine, fine, fine, fine, ooooh
Fine, fine, fine, fine, fine, fine, ooooh
Just fine, fine, fine, fine, fine, fine, ooooh
You see I wouldn’t change my life, my life’s just fine
Feels so good, when you’re doing all the things that you want to do
Get the best out of life, treat yourself to something new
Keep your head up high In yourself, believe in you, believe in me
Having a really good time, I’m not complaining
And I’m a still wear a smile if it raining
I got to enjoy myself regardless I appreciate life, I’m so glad I got mine
So I like what I see when I’m looking at me
When I’m walking past the mirror
Aint worried about you and what you gonna do I’m a lady so I must stay classy
Got to keep it hot, keep it together If I want to get better Y
ou see I wouldn’t change my life, my life’s just…..
Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh Just fine, fine, fine, fine, fine, fine, ooooh You see I won’t change my life, my life’s just fine
I aint gon’ let nothing get in my way (I ain't gone let nobody bring me down, no, no, no)
No matter what nobody has to say (No way, no way, no way)
I ain’t gon’ let nothing get in my way
No matter what nobody has to say
Feels so good, when you’re doing all the things that you want to do
Get the best out of life, treat yourself to something new
It’s a really good thing to say That I won’t change my life,
my life’s just fine Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh
Just fine, fine, fine, fine, fine, fine, ooooh
You see I won’t change my life, my life’s just fine
So I like what I see when I’m looking at me When I’m walking past the mirror
No stress through the night, at a time in my life
Ain’t worried about if you feel it G
ot my head on straight, I got my mind right I ain’t gonna let you kill it
You see I wouldn’t change my life, my life’s just….. Fine, fine, fine, fine, fine, fine, ooooh Fine, fine, fine, fine, fine, fine, ooooh Just fine, fine, fine, fine, fine, fine, ooooh You see I wouldn’t change my life, my life’s just fine
What I highlighted in red are very powerful statements within this song and great starter on your MP3 player for the Treadmill.....LOL
Figuring Out Your BMI
BMI stands for your Body Mass Index and it is a way that many doctors determine obesity or if you are overweight. Many websites do the math for you but the highly used standard for what is considered normal or a healthy BMI is between 18.5 and 24.9. Keep in mind that the data is based off of your weight, age (optional) and height. I use the automatic BMI calucaltor on caloriecontrol.org and a direct link for this would be http://www.caloriecontrol.org/bmi.html. LOVE YOURSELF and determine if you need to change your lifestyle. That's right LIFESTYLE NOT DIET.
Is it okay to weigh myself everyday?
Do what feels comfortable to you. However, I would not recommend it if you are looking to lose weight. The mental stress of not losing weight fast enough, the scale didn't move from yesterday and I workout out so hard is NOT WORTH IT!!! IMHO, pick (1) day a week and consistency weigh yourself naked and after disposing any excess (using the bathroom) and BEFORE eating something in the morning. My day is Sunday. I do it to ensure that I am healthy and I have not stuck in my workout routine.
Yesterday's Workout Tally
Well, yesterday I burned 1077 calorie during exercise. But keep in mind that my workout program is "on the 12" (tune in tomorrow and I will explain more). So that was a (30) minute routine of step, (15) minute abs, and a (60) minute romp on the treadmill. I loss 4.9oz in Weight and 1.5oz in fat and spent One hour, thirty seven minutes in my target zone.
Wednesday, January 2, 2008
HAPPY NEW YEAR!!!
Happy New Year!!!
Wishing everyone a great fitness year!!!
2008 Fitness Motto
"Any kind of exercise is good, as long as you are doing something....."- aTLCbody
"It's so hard to fit exercise in my schedule" is something that I hear from my friends all the time. Then I said it- something I would NEVER say to anyone must less to my dear friends that I truly adore, love and cherish. "Well, if you find time to watch your favorite show, you have time to exercise!" I blurted it out so quickly and without hestitation that I stunned myself. She stared at me with disgust and her sister and I waiting for the words of fury to spark. But they didn't......I was quite surprise. We dropped the subject and moved on to our kids.
The next day, I got a phone call from her. She was asking me about becoming a vidiot. Asked me where to start and to help her design a schedule. I seized the moment for what it was, packed up some vids, some weights, my little guy and rushed over there. I worked out with her showing her proper form and lending her some vids on a 'trial basis'. I also helped her design a healthy eating regimen and an exercise program.
This morning, I got an email that she purchased a clearanced treadmill for her living room. She realized that she could exercise and NOT miss her favorite shows.
The Moral of the Story........
Alright, I didn't bring up the subject or handled it well when it was brought up. However, I took time out of my schedule to motivate a friend by not telling her, but by showing her. Motivate someone that you are close to. Develop a fitness relationship by helping them, not critcizing them or leaving it up to them to figure out for themself.
What to expect in Year 2008 for aTLCbody........
Part of my NY resolution was to blog more.....I didn't do a smoking job of it last year but I am hoping do it daily in 2008.....
Future Features will include:
Motivational Tips
Video Reviews
Fitness Gadgets Have to Have
Move of the Week
And my certification status and non-profit organization start up
Thanks for stopping by and as always Make it a Great Day!!!
Wishing everyone a great fitness year!!!
2008 Fitness Motto
"Any kind of exercise is good, as long as you are doing something....."- aTLCbody
"It's so hard to fit exercise in my schedule" is something that I hear from my friends all the time. Then I said it- something I would NEVER say to anyone must less to my dear friends that I truly adore, love and cherish. "Well, if you find time to watch your favorite show, you have time to exercise!" I blurted it out so quickly and without hestitation that I stunned myself. She stared at me with disgust and her sister and I waiting for the words of fury to spark. But they didn't......I was quite surprise. We dropped the subject and moved on to our kids.
The next day, I got a phone call from her. She was asking me about becoming a vidiot. Asked me where to start and to help her design a schedule. I seized the moment for what it was, packed up some vids, some weights, my little guy and rushed over there. I worked out with her showing her proper form and lending her some vids on a 'trial basis'. I also helped her design a healthy eating regimen and an exercise program.
This morning, I got an email that she purchased a clearanced treadmill for her living room. She realized that she could exercise and NOT miss her favorite shows.
The Moral of the Story........
Alright, I didn't bring up the subject or handled it well when it was brought up. However, I took time out of my schedule to motivate a friend by not telling her, but by showing her. Motivate someone that you are close to. Develop a fitness relationship by helping them, not critcizing them or leaving it up to them to figure out for themself.
What to expect in Year 2008 for aTLCbody........
Part of my NY resolution was to blog more.....I didn't do a smoking job of it last year but I am hoping do it daily in 2008.....
Future Features will include:
Motivational Tips
Video Reviews
Fitness Gadgets Have to Have
Move of the Week
And my certification status and non-profit organization start up
Thanks for stopping by and as always Make it a Great Day!!!
Thursday, December 6, 2007
Rest Day
It's important to listen to your body and take a rest day when needed. I have (1) rest day scheduled in my rotation per every fourth day and yesterday was it. I felt well rested for my work out and my muscle had a chance to rest. YEAH!!
I have decided to get the NASM certification and I am working on getting the coursework sent to me. YEAH!
I have decided to get the NASM certification and I am working on getting the coursework sent to me. YEAH!
Monday, December 3, 2007
Move of the Week
Bicep Curls
Every week I focus on one body part in additional to working my whole body. This week it be my arms. Now, I still work my entire body on both cardio and the bowflex but I focus on actually ensuring that I am doing the move correctly.
Today, I found a Personal Trainer to mentor me and he will start January of 2008 and I have decided to get the NASM certification. THe cert runs about $679 (total package) and they are considered gold standard.
Every week I focus on one body part in additional to working my whole body. This week it be my arms. Now, I still work my entire body on both cardio and the bowflex but I focus on actually ensuring that I am doing the move correctly.
Today, I found a Personal Trainer to mentor me and he will start January of 2008 and I have decided to get the NASM certification. THe cert runs about $679 (total package) and they are considered gold standard.
Sunday, December 2, 2007
Quote of the Week
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL
Simply said! The most succesful people have worked with a plan. Plus, it helps people stay focus and on task.
Looking to start a fitness routine, plan it in advance! Don't wake up every morning being forced to choose what it you want to do. If you workout at home with videos, make your rotation schedule (2) weeks or more in advance. If you have a machine at home, plan you exercises step by step. If you have a gym membership, treat yourself to a personal trainer review and have them design a routine with you.
Need a place to start? Try these websites:
www.collagevideos.com
www.gymticket.com
www.discoveryhealth.com (challenge registration starts December 27th, 2007)
Personally, I have videos, a bowflex, I just purchased a recumbent bike for the house that hasn't arrived yet. I am also looking to get a treadmill soon. However, I plan my workouts (30) days in adavnce a mix it often with new vids or the bowflex.
How do I stay focus?
I treat my body like a temple and remember that this is "ME" time. Also, I remind myself how I feel after a good workout and it's only an hour a day!
Simply said! The most succesful people have worked with a plan. Plus, it helps people stay focus and on task.
Looking to start a fitness routine, plan it in advance! Don't wake up every morning being forced to choose what it you want to do. If you workout at home with videos, make your rotation schedule (2) weeks or more in advance. If you have a machine at home, plan you exercises step by step. If you have a gym membership, treat yourself to a personal trainer review and have them design a routine with you.
Need a place to start? Try these websites:
www.collagevideos.com
www.gymticket.com
www.discoveryhealth.com (challenge registration starts December 27th, 2007)
Personally, I have videos, a bowflex, I just purchased a recumbent bike for the house that hasn't arrived yet. I am also looking to get a treadmill soon. However, I plan my workouts (30) days in adavnce a mix it often with new vids or the bowflex.
How do I stay focus?
I treat my body like a temple and remember that this is "ME" time. Also, I remind myself how I feel after a good workout and it's only an hour a day!
December 2nd, 2007
Obesity plaques our world today. What is even more upsetting is that our children are obese and some parents are in denial.
Last week and this weekend, I had some serious television exposure into the life of obesity for both adults and children. Dr. Phil (my tv boyfriend (LOL)) did an interesting show this past week looking into the lives of children that are obese. Just the weekend before I was talking to my loving DH when I mentioned to him that he would be a great thing if I got my Aerobic and Personal Training Certs and did one to three 'donations' clients a year to help children change their lives. I feel that there is a need for this and my first journey is to find someone to help me get those certs. So tomorrow I start making the calls......
Last week and this weekend, I had some serious television exposure into the life of obesity for both adults and children. Dr. Phil (my tv boyfriend (LOL)) did an interesting show this past week looking into the lives of children that are obese. Just the weekend before I was talking to my loving DH when I mentioned to him that he would be a great thing if I got my Aerobic and Personal Training Certs and did one to three 'donations' clients a year to help children change their lives. I feel that there is a need for this and my first journey is to find someone to help me get those certs. So tomorrow I start making the calls......
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