Secrets to Living a Healthy Lifestyle » Beginner Level

How Do You Feel?

admin — Tue, 06 Jan 2009 00:47:09 +0000

Do you ever think about how you feel instead of how you look? Sometimes we get so caught up in weight loss, dress size, diet and exercise routine things we forget to look at the big picture. If you read my last post you know the family and I went away for the weekend. We had a wonderful time, tubing on the slopes and playing at the indoor water park. I love spending time with my family and I always keep the big picture in the fore front. I no longer play collegiate or competitive sports and over the years my goals have changed. I workout to maintain my health and to feel good.

A few years after I had my daughter I decided I really wanted to drop the weight, even though I was already at a healthy weight, I got down to about as low a body fat percentage as was healthy for a female. Mentally I felt great I loved the way I looked and I loved being able to drop down my clothes size. There was only one problem, physically I felt awful. I was definitely sick more often, I always felt weak and it just seemed like my body could not survive at that body fat. Naturally I put some of the weight (in fat) back on my body. I choose to feel good.

I have said it before it is important to understand your goals and where you ultimately want to be. Take some time and think about how you feel. Maybe you have already achieved your goal and do not even know it yet. As for goals we have started a new year, what better time to sit and get them written. Don't write a temporary resolution instead create permanent goals you will follow through with.

Life is too short to worry all the time, think about how you feel and actually give yourself the credit you deserve.

Total Body Transformation Workout – today is day 3 of the Beginner level you will do 14 minutes of aerobic work followed by stretching the quads and hamstrings.

Stay Motivated,

Karen

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Eating Out

admin — Fri, 02 Jan 2009 00:27:11 +0000

Are you one to eat out often as opposed to making home cooked meals? Now that 2009 is upon us eating out less often may be one of your goals. Have you ever thought about the reasons why you go out to eat so much? I could probably give you a few reasons: it is definitely more convenient, tastes better, fits into your lifestyle better and a lot less work.

Breaking a habit is hard work, and for some next to impossible. When you are trying to change a behavior I think you stand a far greater success rate if you know why the behavior is present in the first place.

For example, if you stop and grab take out on your way home from work most days because you are too hungry to make it to your house, you could pack a healthy snack and eat it in the car when you leave work.

Knowing why you have the habits you do makes it so much easier to be able to break them when the time comes.

Total Body Transformation Workout – this will be day 13 in the workout program. You actually have the day off enjoy it. I am going to give you the next few days as I will be heading away for the weekend (taking the family tubing).

Day 14 you are going to foam roll the quads, lats and do the angel.

Congratulations if you have been following along and participating with Rob you have made it through the Get Moving Level. If you can do 2 sets of 20 reps you are ready to move on to the Beginner level -4 Weeks. If you still feel like 2 sets is pushing it a little just go back and repeat the second week one more time.

Day 1 of the Beginner level take a day off and enjoy it.

Day 2 you are going to do Strength A 2×15 it is a new round of exercises so be sure to check them out below:

stability ball squat
inverted row, hanging under a barbell
inline lunge
pushup
straight leg deadlift

After you lift you will use a foam roll and roll the lats and perform the angel.

Enjoy your weekend.

Stay Motivated,

Karen

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Total Body Transformation Update

admin — Tue, 30 Dec 2008 17:12:14 +0000

I wanted to give you an update on how Rob was doing with his transformation workouts. He has made it through the Get Moving Level with flying colors. He never missed a workout and really changed some of his poor eating habits.

Half the battle is just being able to stay consistent. This week he has moved into the 4 week Beginner Level. A few more workouts to commit too at this level and the workouts become a little tougher.

If you are following along keep working hard and remain consistent.

Total Body Transformation Workout – today you are going to do a flexibility workout. Remember you need to warm up about 10 minutes before you stretch. Jumping jacks, jogging in place and bodyweight exercises would all work. Once you are warmed up you will stretch the quads and the piriformis. Hold each stretch for about 30 seconds and repeat 2-3 times each.

Stay Motivated,

Karen

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