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

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! 

Sticking To It!

Well here is a quick update on my journey.  I'll tell ya sticking with it is not the easiest thing to do sometimes.  I constantly remind myself of my goals and what I will accomplish.  It is extremely important to stay true to yourself because the only person you cheat is you.  

Currently I am in a trial and error phase which is helping me determine what type of eating program works best for me as well as what type of training.  I practice clean eating on a daily basis while experimenting with different ratios of carbs, fats, and protein.  I would not call myself an instant gratification type of person, but I am a fan of fast results.  Who isn't!!!  I have taken an interest in intense yet effective workouts which incorporate plyometric, high octane, and high intensity interval exercises's.  Soon to follow will be detailed training logs and meal plans that will allow you to embark on my journey with me.

From average girl to fitness pro in training...

Like many others, I got caught up in the unappealing downward spiral of yo-yo dieting and couch potato workouts.  Again, like many others, I used my medical complications as an excuse for not being as healthy and fit as I could be.  Well folks, that all come to an end when I "woke up and smelled the coffee".  Now I am living a fuller, healthier, more fit lifestyle with the desire to teach others to do the same.

Right here you will find resourceful information that will expand your knowledge as well as be useful to help build a foundation for your own health and fitness success.  You will also be able to read updates on my progress during the countdown to my first fitness competition.  Stay tuned for an exciting journey!