Rockin The Workout

Match Made in Heaven...

Have you ever wondered if pairing certain foods together really made a difference?  Believe it or not it does!  Pairing two perfect partners together can make the nutrient benefits skyrocket!  Here are a few to try:

Oatmeal and Blueberries:  This happy couple helps your body absorb iron more efficiently which results in a richer iron supply.  This in turn can help improve memory.
    Try: Add some cinnamin, sugar free syrup, and blueberries to your oatmeal and BAM!  There you have a tasty breakfast.

Avocado and Salad with veggies:  Studies show this pairing promotes better absorbtion of fat-soluble carotenoids.  The healthy fats in avocado also helps better cell membranes.
    Try:  Slice up some avocado and add it to your baby spinach salad mixed with bell peppers, carrots, broccoli, cucumber, onion, and a splash of lemon juice.

Chicken and Broccoli:  Together these two boost the anti-cancer enzyme thioredoxin reductase.  Studies show this enzyme is 13 times more active when these foods are eaten together.
    Try: Cook up some chicken fajita strips and peppers and toss in some broccoli sprouts for added flavor.

These are a few of my favorite diet staples to pair together. Try them out and make to leave some comments and tell me what you think.

Keeping The Motivation That Emotions Spark

OK... imagine you are totally rockin out at the gym to Crazy Train by Ozzy Osborn because of an instant decision to get in shape and your cranking out sets and reps and you are feeling like the man/woman of the hour because in your mind nothing can stop you and nobody will get in your way and the adrenaline rush is almost to much to handle , but when you wake up the next morning you can barely move and never want to step foot in that place again.... sound familiar?  Yes... this is what emotional training sounds like!  It may be sparked by a breakup, a friend or coworker that just really torked you off, or even that darn infomercial that stares you right in the face with the perfect body spokesmodels that make everything look so easy...  That was me hands down, sucked into the world of emotional training with no way out!  The gym staff and regular gym goers had my routine down and when I would walk in it wasn't a hello that greeted me, it was "Hey Lisa what's up this time?".  No joke!  I didn't have a consistant program, but man when I was in the gym I would crank it out!!  Still unhappy and not making any progress I realized my problem.  I needed to figure out a way to keep that kind of motivation alive and create a consistant schedule.  Here are some tips and tricks that helped turn my yo-yo workouts into a regular progam:

1. Write out your program: Grab a dry erase calender and write out your daily goals for the gym and your nutrition for the day.  When you see it all of the time it becomes easier to stick with.

2. Create a smokin' playlist: I love grabbing my ipod and hitting the gym with my tunes.  I keep my music up beat and make a new playlist every week or so to freshen it up a bit.

3. Grab a buddy: Some days you just need that extra push from someone.  Grab a friend and knock out an awesome medicine ball workout you cannot do by yourself.

4. Stay focused: This can be hard sometimes... Don't let bad energy invade your space.  Have a success journal like the one featured in my resources and keep your eye on the prize.

5. Keep a diet/workout log: This was actually the hardest part for me to get use to.  Take a little notebook with you to the gym and log your workouts.  Also keep a notepad with your to write down your meals.  When you can see the results and changes before your eyes it will give you an extra kick in the butt to stay with it.

6. Talk about your goals: When other people know what you are trying to accomplish it's easier to stay motivated and stay on track.  They can also be great encouragement.

7. Make the commitment to yourself: Nobody can change for you.  You have to do it yourself.  Remember, what you eat in private people see in public!

These are a few main points I used to get myself on track.  It's about keeping it fresh and crisp and most importantly being true to yourself! No one cheats you but you...

Feel free to leave questions or comments or you can email me at rockintheworkout@yahoo.com

The Thyroid.. Our Bodies Butterfly

Everyone has the butterfly!  It's called your thyroid organ.  We all know that butterflies are beautiful and when you see one it brings happiness right?  Well your thyroid can be that happiness for your body  and fuel your metabolism to be a fat burning machine!  Yet, of course, it can also hinder your metabolism if it doesn't work properly. 

The thyroid helps control many of the bodies functions like your heart rate, body temperature, fertility, digestion, growth, etc.  What happens is your pituitary gland makes TSH (thyroid stimulating hormone) that kicks the thyroid into gear.  Your thyroid then uses iodine from your blood to combine it with the amino acid tyrosine and make thyroid hormone which is called thyroxine or T4. Some T4 is then converted to triiodothyronine or T3, another thyroid hormone (this is the one with most of the boosting power for your metabolism).  These hormones are then released into the blood stream and transported through the body to help control your metabolism.  Now in a perfect world this process would be flawless within all of us.  Unfortunately there are some puzzle pieces that don't quite fit in the mix.

Hypothyroidism and hyperthyroidism are two complications that can put a cramp in things.  In a nutshell hyperthyroidism is when your thyroid works in overdrive and produces more hormones than needed.  To correct this patients are given radioactive iodine to even out blood hormone levels.  This treatment could also reverse the effect of hyperthyroidism and turn it to hypothyroid. 

Hypothyroidism is a whole other enchilada.  This is where the bodies immune system attacks the thyroid and prevents it from working properly.  Having an underactive thyroid can make you feel sluggish and gain unwanted weight with no explanation.  This condition is more common in women than in men which makes it very important for us to make sure our thyroid function is up to par.  There is medication that can be taken for hypothyroidism as well as changes to your diet that can help balance out the hormone levels.

There are millions of people that suffer from a thyroid imbalance and don't even know it.  It's a good idea to work with an endocrinologist just to make sure your levels are balanced or to correct them if they are not.  For more information go to www.endocrineweb.com or you can find it in Jillian Michael's "Master Your Metabolism" book featured on the left of the page.

3 Months and Counting

Well everyone it's the 3 month countdown and time to up the ante in the cardio department.  Now waking up early to go run a few miles or do a quick intense 20 minute workout is not my ideal morning, but the words bikini, stage, and competition keep me focused.  I train on a 4 day split with HIIT cardio Monday/Wednesday/Thursday (falling off the treadmill after a hard leg day will teach you a lesson real quick... cardio after upperbody workouts:)  From researching many pro splits, this particular one seemed to be the most popular and has been working for me quite well.  My split looks a little something like this:

Monday: Back/Biceps/Abs

Tuesday: Legs

Wednesday: Shoulders/Calves/Abs

Thursday: Chest/Triceps

Friday: Active Rest Day (I usually do some ab work)

Saturday: Spin Class... My favorite:)

Sunday: Hike or Long Run

I also incorporate active rest between sets to supercharge my fat burning machine and of course make it more interesting.  For instance, I will throw in a set of 50 mountain climbers between my chest/tricep superset.  Trust me when I say people will look at you, but if you can step out of your comfort zone the better off you will be.  I tend to get very bored in the gym so I have to switch it up alot to make it fun and I mean alot. 

When it comes to my evening cardio sessions it's all about creativity rather than the basic machines.  Raquetball and ballroom dancing are my main sources of cardio at night.  I know two completely different things, but I'll tell ya that hour, sometimes 2, goes by so incredibly fast!  The best part, they both get you panting like a crazy person.  If it's something out of the ordinary, I will try it!