Go to LisaFIT, Facebook page now. Read my fitness thoughts and watch my exercise clips.
And check out my Youtube!
Go to LisaFIT, Facebook page now. Read my fitness thoughts and watch my exercise clips.
And check out my Youtube!
People tell me all the time that they don’t feel like they got a good workout unless they are dripping in sweat and super sore the next day. In order to get to that point without any problems arising, you need to be well fueled, plenty hydrated, have food ready to eat within 30 minutes after your workout, have postural symmetry, muscular balance, healthy joints, no prior injuries and the entire next day be able to lay around like a sloth. Does that sound like you? If not then you don’t need to be sweaty and sore to have a good workout.
If that was my goal as a “personal” trainer to get you super sweaty and sore then I would tell everyone to do 100 jump squats, 100 push ups, 100 sit ups, non stop and 1 rep/1 second timing. I promise you will be a sweaty pig and sloth sore the next day but the key word is “personal”. My workouts are designed for you. I take into consideration your life, your past-present-future. We all have injuries from our past. We all have to function at work, home, kids, pets, etc. We all want to stay active for a long long time. When you train with me, all of those are part of your fitness plan to help you reach your goal.
Each person should get that “personal” attention. I have to get to know your body. I have to understand your lifestyle. I don’t do the same workout from person to person. When you walk into my studio, the goal is to give you a good workout catered for you. If you get sweaty and sore, then that is just a by product not the definition or the purpose.
Do you get super sweaty and sore?
I am not sure if its jealousy, envy or complete utter awe. I am fixated on the women in the gym who can look so pretty while working out. How do they do it? How do they get all those muscles without straining? How do they get so lean without sweating? How in the world does their makeup not smear? And please, how can that strappy tiny top be comfortable to work out in? How do they do it?
For those of you who haven’t witnessed me in the gym, let me paint the picture as to what I look like when I train. I wear running shirts, maximum support sports bra and an old faded tank. I admit it, I pay for the good stuff – dry weave, quick dry, four-way stretch, anti-microbial, upside down horse shoe emblem stuff but it isn’t matching. I take all my make up off before working out because if I don’t I will
look like a raccoon by the end. I have sweat dripping onto the ground. I breath so heavily that my throat starts to burn. I am sure the people around me can hear me groaning and swearing under my breath. I have also been told that my face looks like I am going to kill someone. So how do they do it?
Sometimes I find myself caring what I look like in the gym but then I pick up a weight and all that changes. All I want to do is push myself to do more reps, lift more weight – be stronger, be better. It doesn’t matter what I look like on the outside. Its how I feel on the inside the takes over. Here’s a photo of dirt on my knees because I just couldn’t hold my lunge anymore. It’s not pretty but damn I felt strong!
How do YOU do it?
Here are the ingredients to popular brands that offer “healthy” alternatives for people watching their dietary intake. So many clients ask me about low/no carb, sugar, fat products. Just because it has less calories, sugar or fat doesn’t mean it is good for you. In fact, most likely it is BAD for you. Unless you have a health condition that requires you to eat a certain type of diet, there is no reason to subject yourself to the ingredients listed below.
Low Carb Bread: WHOLE WHEAT FLOUR, WATER, WHEAT GLUTEN, YEAST, MODIFIED WHEAT STARCH, SUGAR, CRACKED WHEAT, CELLULOSE FIBER, WHOLE GRAIN WHEAT, SALT, WHOLE GRAIN RYE, WHOLE GRAIN OATS, SOYBEAN OIL, CALCIUM PROPIONATE, WHOLE GRAIN BARLEY, MONO-AND DIGLYCERIDES, NATURAL FLAVOR, DATEM, WHEAT BRAN, WHOLE GRAIN CORN, CELLULOSE GUM, CALCIUM SULFATE, GROUND FLAX MEAL, WHOLE GRAIN MILLET, REB A, SOY LECITHIN, CITRUS ACID, GRAIN VINEGAR, HONEY SOY, POTASSIUM IODATE, CORNSTARCH, SOY FLOUR
Sugar Free Jam: Water, POLYDEXTROSE, CONCORD GRAPES, MALTODEXTRIN, FRUIT PECTIN, LOCUST BEAN GUM, NATURAL FLAVOR, CITRIC ACID, POTASSIUM SORBATE, SUCROLOSE, CALCIUM CHLORIDE, RED 40, BLUE 1
Low Fat Peanut Butter: PEANUTS, CORN SYRUP, SUGAR, PEA PROTEIN, SALT, FULLY HYDROGENATED VEGETABLE OILS, MONO AND DIGLYCERIDES, MOLASSES, MAGNESIUM OXIDE, NIACINAMIDE, FERRIC ORTHOPHOSPHATE, ZINC OXIDE, COPPER SULFATE, FOLIC ACID, PYRIDOXINE HYDROCHLORIDE
Rule of thumb when it comes to food:
- If you can’t pronounce it, don’t eat it.
- If you don’t recognize it, don’t eat it.
I encourage you to read the ingredients in your bread, peanut butter and jelly. Let me know what is in them.
Now, what’s in your PB&J?
What’s In Your PB&J? (Part 1)
Everyone loves a good PB&J, bread, peanut butter and jelly is one of the easiest sandwiches to make and is very portable. There is however a wide variety to this sandwich that can take a turn for the good or for the worse.
Here is the LisaFIT take on this traditional sandwich. I use a high protein bread that has 15 ingredients that I can pronounce and recognize as a food. Instead of peanut butter I like almond butter. It’s just a preference, you can use cashew butter too just make sure there are no added ingredients like oils, salt or sugar. Instead of jam or jelly I use fresh blueberries. My biggest issue with jams and jellies is that they are always made with added sugar or corn syrup. Fruit is sweet. Fruit is sugar. There is no need to add anything to it.
What’s in your PB&J.
Read tomorrows post as I dissect the “healthy” version or what is called the “low calorie, low fat, no sugar PB&J”. Yikes!
One of my favorite ways to do a push up is from the ground up. Start lying on the ground, hands wide in line with shoulders, face forward, rib cage in, abdominals firm, back tight, glutes contracted, thighs flexed, toes curl under and up you go!
So many of us hit the ground and stop. For some reason we are conditioned to think that is the end. We feel that we have failed or that is the definition of defeat. I have learned that once you hit the ground there is only one way to go, UP. Can you tap into all your strength while on the floor? Can you lift yourself up once you’ve hit the bottom? Can you push up?
Don’t let the ground limit your potential. We all hit the bottom at one point and some of us two or three points or more. It’s what we do when we get there that separates us. It’s how we react when we get there that defines us. It’s the actions we take after that which creates us.
Can you push up?
If you do a basic squat you can quickly feel your legs working. If you pick up weights while doing a squat you can get your thighs to burn faster, you activate your back and abdominal muscles plus if you bend your elbows you can engage your arms. If you then decide to take the weights and your squat and walk onto an uneven surface then you are playing in LisaFIT territory. Everything starts to work hard and you have to really think about what you are doing. This is a balanced exercise. You get upper body (weight in hands), middle body (keeping yourself balanced), lower body (squats) all training at once along with your mind.
Rarely do we go through our day to day activities moving just one muscle or moving just one joint. Why should your workouts be any different? Unless you are recovering from an injury or training for a bodybuilding show, you really have no reason to do a seated bicep curl or a standing squat or a laying down hamstring curl or a bench press. Save your laying down for stretching, abdominal exercises or better yet – more sleep. And why sit down more than you already do? Become balanced in your workouts.
Rarely do we go through life thinking about just one thing. Nothing is isolated. Our work life effects our personal life. Our mental stress effects our physical stress. Life is relentlessly throwing curve balls our way to make sure we are paying attention. Our journeys are filled with road blocks and hills, the ups and downs of life that challenge our state of being balanced. All we can do is practice being balanced so why not start with your workouts?
Begin to incorporate multi-movement exercises. Try to go into your workouts with the mind set that you are going to balance your body instead of Monday is chest and biceps, Tuesday is back and triceps, etc or the even the mentality weights first then cardio then abs. The idea is that you keep your heart pumping the entire time, your abdominals and back stay engaged the entire time, your muscles are working together the entire time. Your mind has to stay focused on the activity because there is so much going on the entire time. That is being balanced.
Are you balanced?
A lot of times I will design a fitness plan for a client and the client will start telling me how it won’t work. They tell me all types of “what if’s”. What if my work schedule changes? What if they have to go out of town? What if they get hurt? What if they don’t have time to prepare meals? What if they can’t do the exercises? So many “what if’s” and all I hear is, “I am afraid”.
If we focus on the what if’s, the things that might happen, could happen then we surely limit what will happen, both good and bad. We can’t control everything. We can’t get everything we want. We can’t predict the future. We must live fully in the present so that we can be open to all opportunities that come our way. The “what if’s” do keep us safe but safe from what? Safe from trying? Safe from intimacy? Safe from growing? Safe from experiencing life?
Don’t be afraid of the unknown. Don’t let fear sway your decision making process. Let go of your need to know all the answers. Trust yourself and focus on what and who you love. Follow your passion and those that cultivate it. Allow your dreams to motivate you.
What are you afraid of?
I am doing my early morning cardio and what is on television? So many infomercials on fitness and diet. There are 20 minute workouts. There are 21 day diets. There are body slimming apparel and exercise tools that if you act now then you can get free shipping. SO many choices and it is very confusing not to mention all the new studios opening up. You have hot yoga, power yoga, bootcamp, fitcamp, body pump/sculpt classes, pilates, etc. Again, so many choices. Are you confused?
I don’t know about you but when I am confused I just walk away. For me, it’s technology. It confuses me like no other and I have no patience for the state of confusion. First I am confused then I get irritated and finally I just don’t care. I am not saying it’s the right thing to do but it’s what I do when I am confused. When I calm down I turn to a professional who knows what they are doing and life is all good again.
What do you do when you are confused? What do you do when you walk into a gym and don’t know what to do? How about when you take a group fitness class and wonder if you are doing it right? Or have you ever been in a yoga class where everyone jumps into crazy postures and you don’t know how they do it? You are not alone. I help people get into the gym and feel confident. I know how to help you with basic exercises so that you can handle classes safely. I can even teach you those crazy yoga postures. So don’t be confused anymore!
Are you confused?
-Scramble egg Whites
-Place them on a bed of Blue chips
-Spoon on Red hot salsa
Happy Fourth of July, eating to make sure you aren’t keeping the 4th with you on the 5th, 6th, 7th or 8th!
I have been told to take a break from exercise but I cannot. I am addicted. I love the rush I get when I am pushing to sprint up a hill. I love the way my body feels when its pumped from weights. I love the way my heart feels when I am out of breath. I love the “high” I get when I am physically moving especially outside. Its an addiction and I am more than happy to share that with you.
What if I told you that my addiction could reduce your chances of having a heart attack? How about if you knew my drug could cure your depression? Or if you realized that my obsession would make you happier? Would you want to be addicted? Exercise has been proven to alter blood pressure, cholesterol, diabetes, sleep issues, digestive problems and the list goes on. Exercise is one of the best mood enhancers aiding in reducing depression, anxiety and stress.
I am more than happy to be the person who gets you addicted to exercise.
Do you want to be addicted?