This is a special Hump Day for me because it’s my niece’s seventh birthday. Today’s blog is dedicated to her. I’m reminded of how fast time flies. You wake up and you’re sitting there in the same situation as you were before. How do you expect to change things by doing nothing? First, you must realize that the world doesn’t give you anything. You have to work for it and embrace the struggles that come with it and at times you will be let down. So what!!! Get up, dust yourself off, stop whining and go after it again, again and again. We all need to approach fitness and all of your goals in this way.
Today I want to talk about plateau. You know, hitting that invisible wall. Sometimes when training for several weeks we hit a wall and we hit it hard. Our bodies stop reacting to the training and some of us get mentally drained. This is not the time to quit. This is the time
to grab the hammer and knock the wall down. It’s time to step up and climb over
the wall, fighting to achieve your health/fitness goals.
For those who are experiencing this, I’m suggesting you push yourself this week by adding an additional cardio session. Once in the morning and once in the evening. I guarantee your build will breakthrough and the weight will melt away. For those who are trying to add a few pounds, I suggest adding 2.5 pounds to ever exercise and drop the
cardio this week. I hope this works for you. Let me know by emailing me info@2daybefit.com or 2daybefit@gmail.com
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Celeb/Pro-Athlete Trainer 2daybefit.com
Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts
Wednesday, August 1, 2012
Thursday, July 12, 2012
"Fitness 101 for beginners: Part 1 of 3"
Yes!!! You have decided to turn over a new leaf and change the way you have been living. Someone or something has made you want to get into shape and live a healthier lifestyle. Awesome! Welcome to the fitness family, but I know there could be some concerns. First, you have no clue where to begin. You step foot into the gym and you are overwhelmed. Its OK. Maybe 2daybefit can help ease you into this new life-changing event of getting into shape.
Approach fitness the same way you attack any new venture in life - low and easy but with focus and the determination to learn and conquer. Beginners don’t be afraid to ask for help, partner up with a friend, or get a trainer. These are all ways to help get you
started and assist you around the gym.
As a trainer, the first thing we’re taught is safety. I suggest all newcomers to team up with a trainer or partner to learn the ropes. You do not want to injure yourself the first week or to cause injury to someone else. As you become familiar with your surroundings, you can then start training on your own.
As you begin to train alone, you should continue to refer back to a trainer to help guide and develop a program that will target your goals. Magazines, books, websites or any other fitness literature is a good way to learn more about training regimens and periodizing programs.
This is just the beginning of your new lifestyle and part 1 of 3 for beginner to the gym. Next week we’ll target meals. So stay focused and kick this new lifestyle’s butt.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Approach fitness the same way you attack any new venture in life - low and easy but with focus and the determination to learn and conquer. Beginners don’t be afraid to ask for help, partner up with a friend, or get a trainer. These are all ways to help get you
started and assist you around the gym.
As a trainer, the first thing we’re taught is safety. I suggest all newcomers to team up with a trainer or partner to learn the ropes. You do not want to injure yourself the first week or to cause injury to someone else. As you become familiar with your surroundings, you can then start training on your own.
As you begin to train alone, you should continue to refer back to a trainer to help guide and develop a program that will target your goals. Magazines, books, websites or any other fitness literature is a good way to learn more about training regimens and periodizing programs.
This is just the beginning of your new lifestyle and part 1 of 3 for beginner to the gym. Next week we’ll target meals. So stay focused and kick this new lifestyle’s butt.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Tuesday, June 26, 2012
"Not Food , Shoes: Rewards for reaching your goals"
You’ve been doing a phenomenal job with your training. Your diet is on point, you kick butt in the gym and you have become a cardio machine, now it’s time to reward yourself. Not with a burger and fries or a large pizza, but with something that will grant you great pleasure without interfering with your new fit lifestyle.
Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.
2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.
Alternative Rewards:
Pampering yourself with other great pleasures is far better than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.
We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Many of us seek to stuff our faces with the food that we’ve cut out of our diets. This is not the solution. Honestly, this will probably make you sick and most likely you’ll regret it the next day. You have worked too hard shredding that tire around your waist to scarf down a pound of wings with a pitcher of beer. You owe yourself more than that. Celebrate your success with something other than food.
2daybefit has a list of ways to celebrate your self-accomplishments instead of reverting back to old, bad eating habits.
Alternative Rewards:
- Makeover
- New haircut
- Massages
- New shirt, pants, clothes, etc
- Shoes
- Guy/Girl night out
- New purse
- Vacation to show off that new body
Pampering yourself with other great pleasures is far better than indulging in a meal of crap. Remember if you are on a fixed meal plan, doing anything extreme is the last thing you want to do, when you have made the sacrifice to change your habits.
We feel that it's important to reward yourself to recognize the progress you have made and the leaps and bounds you’ve gone converting to this new health and fit lifestyle.
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Saturday, June 23, 2012
"CEO Of Your Body, One Day At A Time"
We all have goals in life. Some are to become CEO, some are to be married and some are to travel the world. Yet these goals have to start from somewhere. We don’t just wake up in the morning operating our own business. We don’t walk into to Starbuck, met someone and get married that next day. All these things take time to build and we have to work hard to accomplish them. Your approach to fitness and health should be the same.
“One day at a time”, this is how you should approach your long term goal, by setting short term goals. Too many people stress themselves when it comes to their fitness goals. Expecting to lose 20 pounds, shedding 4 inches off their waist, and having a 6 pack all in 3 weeks, sorry to tell you, that’s not happening. Love your ambition but that isn’t reality. The key for any type of success comes from setting short term goals. This has been proven model in all facets of life. Now check-out these few tip by 2daybefit to help facilitate your goals.
Short Term Goal: 2daybefit style
- add an extra cardio day
- reducing fat and sugar intake, eating a balanced diet and vegetable intake
- drinking an extra glass of water
- set workout goals (this week you did 25 sit-ups next time make it 30)
- losing 1 pounds per week
- stretch everyday
- go to the gym an extra day (instead of 2 make it 3)
Short term goals help set the trend for long-term weight-loss, fitness and overall health. Focusing more on what you can achieve per week will keep you motivate and drive you to set a more short term goal. In no time you have become the CEO of your body.
“One day at a time”, this is how you should approach your long term goal, by setting short term goals. Too many people stress themselves when it comes to their fitness goals. Expecting to lose 20 pounds, shedding 4 inches off their waist, and having a 6 pack all in 3 weeks, sorry to tell you, that’s not happening. Love your ambition but that isn’t reality. The key for any type of success comes from setting short term goals. This has been proven model in all facets of life. Now check-out these few tip by 2daybefit to help facilitate your goals.
Short Term Goal: 2daybefit style
- add an extra cardio day
- reducing fat and sugar intake, eating a balanced diet and vegetable intake
- drinking an extra glass of water
- set workout goals (this week you did 25 sit-ups next time make it 30)
- losing 1 pounds per week
- stretch everyday
- go to the gym an extra day (instead of 2 make it 3)
Short term goals help set the trend for long-term weight-loss, fitness and overall health. Focusing more on what you can achieve per week will keep you motivate and drive you to set a more short term goal. In no time you have become the CEO of your body.
Thursday, June 21, 2012
"Eat On The Run"
I hear the same complaints from every client and every friend I have that’s on a set meal plan. “I don’t have the time to eat that many times in a day” or “I’m too busy to eat 5 to 6 times a day.” STOP!!! Please stop with all of the excuses, if you want something bad enough you will find time to do it. You have time to walk around in the mall shopping for a new pair of shoes or go get your hair or your nails done. You have time to sit at the bar to watch the game. So don’t give me those excuses. MAKE TIME!!!
I notice when people want something bad enough, they make time for it. When you like that guy or girl, no matter how busy you are, you always make time and put in the effort to spend time with that person. You need to treat yourself the same way - make time to plan out your meal plan.
Here are a few tips that we have adapt at 2daybefit :
I hope these tips will help you to achieve your goals. Don’t forget “If you want it bad enough, you will do it.” So stop complaining and “Do it.”
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I notice when people want something bad enough, they make time for it. When you like that guy or girl, no matter how busy you are, you always make time and put in the effort to spend time with that person. You need to treat yourself the same way - make time to plan out your meal plan.
Here are a few tips that we have adapt at 2daybefit :
- Prepare Ahead: Cook your meals for the next day or the next few days. This is most effective on a Sunday.
- Protein shakes/Meal replacements: Easy to prepare and easy to pack. This is a great way to get in that in-between meal at work or at the mall
- Quick and Easy: Can tuna/chicken, Peanut butter and Raw vegetables. These are a few meals that does not need a microwave or have to be prepared
I hope these tips will help you to achieve your goals. Don’t forget “If you want it bad enough, you will do it.” So stop complaining and “Do it.”
#2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Thursday, June 7, 2012
H2Oh!
Thirsty?
If you find yourself feeling parched, it’s because you need water. Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”
Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.
Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.
Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live. On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.
Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses. In addition, we burn calories cooling the cold water we drink. I see you throwing a few extra ice cubes in that glass.
Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)
Drink up!
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
If you find yourself feeling parched, it’s because you need water. Too often I see you guys out there with your 1 liter bottle and when I ask, how much water do you drink, it’s always the same answer: “This is my water for the day.”
Really? That’s all? But yet, you wonder why your ankles are the size of water balloons. Yup, you only have yourself to blame for those cankles. It ain’t the humidity. It’s because you are not hydrating your body well enough.
Women typically retain more water than men due to hormonal factors and gulping down H2O will facilitate the reduction of water retention.
Men, your bodies need it, too and how much you need depends on several factors to include: the state of your health, your activity level and where you live. On average, men should consume roughly 3 liters of water a day and women, 2.5 liters. If you live in the desert or somewhere tropical you should consume more.
Water doesn’t just quench your thirst. It is the basis of all chemical reactions in our body - including metabolic ones. Water also cleanses every nook and cranny of our bodies ridding it of toxins that add to weight gain and illnesses. In addition, we burn calories cooling the cold water we drink. I see you throwing a few extra ice cubes in that glass.
Up your water game with these few tips:
- Drink a tall glass of water upon waking up in the morning
- Drink water with every meal and snack
- Sip water while watching TV, working and commuting
- Add lemon, cucumber and strawberry slices
- If you’re on the go add crystal light (My favorite)
Drink up!
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Tuesday, June 5, 2012
Control
Janet Jackson said it best: “Got my own mind, I wanna make my own decision when it has to do with my life, my life. I wanna be the one in control.”
YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.
Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them. When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.
Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.
@2daybefit
http://2daybefit.com/
http://www.facebook.com/2DayBeFit
YES!!! You’re the one in control of the way you live, the way you feel and the way you look. Don’t just give the keys to your life to your trainer. He’s supposed to be outside the car using hand gestures to guide you into the space you want. Take advantage of his knowledge and guidance to help you reach your goals. At the end of the day, you are accountable for how hard you actually worked, how you nourished your body and how much rest you got.
Far too many of us want to place blame solely on genetics, their environment, stress and medications. They all play some part...if you let them. When it’s raining outside, you drive slower to avoid an accident. You can’t control the weather, but you can control your chances of getting to work safely by driving slower, turning down the music to be more aware, taking a less traveled road, etc.
Your trainer can suggest ways to better plan your workouts, meals and bedtime routine so that all those excuses just become old excuses that you don’t let control you and get in the way of a sexier and healthier body.
@2daybefit
http://2daybefit.com/
http://www.facebook.com/2DayBeFit
Monday, June 4, 2012
24 - 1
24 - 1 is not the score of the Nets’ losing in the first quarter.
Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.
Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.
Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Yeah, I’m sure I just confuse 98% of you guys with this title, so I guess you’re just going to have to read this blog to know what i’m talking about. 24 - 1, for those who train, your in the gym give or take an hour and for those who don’t train “Get-up, get-out and do something”. With that being said, you have 23 hours to mess up that hard, intense, grueling hour you just put in. I can hear some of you now “I hate the @#$% gym”. Fitness is a lifestyle change, you sought out to have physical, internal and mental change for the good of you. So why go screw it up before or after the painful hour in the gym.
Realize what you eat and drink will affect your performance the next day. Staying up late watching HBO and SportsCenter is not helping you get the proper rest your body needs to recoup and grow. So tell me, how does it feel to know you just burn 1000 calories with weight training, cardio training and self myofascial release work. Now you're set to indulge in 1200 calories with 5 hours of sleep. Calories in calories out. Simple equation and that’s not adding up for you. The one who’s working hard to accomplish their fitness goals.
Be conscience of what you do after the gym. Know this, what ever you put into your mouth will affect you in a positive or negative way. Also, get the proper amount of rest so you can feel fresh and be ready to attack the world the next day.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Sunday, June 3, 2012
Stressed out over adipose
You’ve been trying to lose weight for weeks now and haven’t dropped a single pound. Cursing your trainer, telling him he doesn’t know what the hell he’s doing. Calling your friends crying over the 10 pounds that you have been trying to lose over the past month, but you haven’t dropped a single ounce. It’s not their fault. You didn’t call them crying when you were eating that cheeseburger the other day. You had control then and you have control now. So stop stressing over it.
Why haven’t you lose weight? Because of the stress. Check this out, stress produces cortisol and cortisol has been link to storing abdominal adipose (Belly Fat). So if your goal is to have a body like Peter Griffin, Rosie O’donnell, or your fat beer drinking uncle Steve. Keep the stress up. But if you are seriously trying to slim your waist and rip those abs. STOP STRESSING!!!
If you believe in the air you breath, well have a little faith in yourself and in your trainer. Allow him to point you in the right direction, as you take control over your own destiny. Continue to workout hard and erase the stress in your life, and you will be on your way to reaching your goal.
Less stress, more rest
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Why haven’t you lose weight? Because of the stress. Check this out, stress produces cortisol and cortisol has been link to storing abdominal adipose (Belly Fat). So if your goal is to have a body like Peter Griffin, Rosie O’donnell, or your fat beer drinking uncle Steve. Keep the stress up. But if you are seriously trying to slim your waist and rip those abs. STOP STRESSING!!!
If you believe in the air you breath, well have a little faith in yourself and in your trainer. Allow him to point you in the right direction, as you take control over your own destiny. Continue to workout hard and erase the stress in your life, and you will be on your way to reaching your goal.
Less stress, more rest
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Saturday, June 2, 2012
"Hey Kool-Aid!" when you're all grown up
Thoroughly enjoying that cosmo, mojito or daiquiri can bring you back to when your parents let you have a can of soda, Capri Sun or a cold, tall glass of Kool-Aid. It was an occasional treat and, now that you’re all grown up, that’s exactly how you should consume adult beverages.
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
I mean, what’s more important to you? 6-pack abs or 6-pack Mike’s Hard Lemonade.
Sure, it’s tasty but always remember, we’re all a B.O.O. (Body of One) and it takes some of us a full 24 hours or more to metabolize a single drink! That heavenly sugar in those colorful drinks turns into FAT once it enters your system. Hit the gym hard a day after sipping a Long Island Iced Tea and you’ll only be breaking down that L.I.T. instead of those love handles. Sucks to know you’re giving it all you’ve got but not making any headway.
By no means am I telling you to never have a drink again. I, myself, take great pleasure in having dinner out with friends with a glass of wine. What I’m encouraging here is moderation and to be very mindful of the amount and frequency of your Happy Hours.
@2daybefit
2daybefit.com
http://www.facebook.com/2DayBeFit
Friday, June 1, 2012
It's not water weight, It's FAT
“Big Boned” used to be the number one excuse for extra padding on the body. Nowadays folks like to chalk it up to “water weight.”
Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight. Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.
It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.
But, hey, the proof is in the pudding, right? Don’t take my word for it. Get up and get out to burn calories and lose that fat.
#2daybefit
2daybefit.com
Reality check. You haven’t stepped foot in a gym in weeks, months or maybe even years. Still, you stand by the delusion of good ol’ fashion water weight. Well, I’m here to tell you, with love, you need to lose fat. The first, and toughest, step is recognizing you need to hit the gym, work with a personal trainer or even head to the high school track for a few laps.
It’s crucial to be focused on burning some calories and building muscle instead of “shedding water weight” when in fact you need to up your water intake but, that’s a story for another day.
But, hey, the proof is in the pudding, right? Don’t take my word for it. Get up and get out to burn calories and lose that fat.
#2daybefit
2daybefit.com
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