Hump Day Fitness Challenge: Part 7

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


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"American Idol to Fitness Idol: Your Favorite Celebrity's Training Program"

How did she do it? All of America is wondering how Jennifer Hudson became a fitness icon. Hard work!!! Nothing more, nothing less. She worked her butt off - no pun intend. Her focus and determination has been an inspiration to all, men and women alike.

So, you understand the right mindset is crucial but how did she do it? Proper diet and exercise routine.

According to Hollywoodlife.com, Jennifer worked with Celebrity Trainer Harley Pasternak. She designed a 25-minute circuit training regimen that included cardio, lunges, shoulder presses, and ab exercises five days a week. Jennifer worked her way up to 50 minutes and an additional 25 minutes of cardio.

For 2012, Jennifer has a new redesign program as reported on Dr. Oz. She still has a circuit routine, which I love. Her routine is short, sweet and simple. Yet, it targets her upper and lower body, core and cardio. Let’s take a peek:

Workout Routine

• 1. Sit-ups
• 2. Push-ups
• 3. Squats

“PERFORM 25 REPS OF EACH EXERCISE BACK TO BACK AND REST FOR 1 MINUTE. COMPLETE THE CIRCUIT 4 TIMES.”

Cardio Routine

• 1. Jump rop

“25 MINUTES STRAIGHT OR FOR BEGINNERS 5 SETS OF 5 MINUTE ROUNDS”

First, I would like to thank Jennifer for continuing to motivate all of us by  leading a healthy and fit lifestyle. Her inspiration will undoubtedly encourage others to strive to achieve and accomplish their goals for many years to come.

So jump on board and become an “American Fitness Idol!”

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Hump Day Fitness Challenge: Part 2

In last week’s Hump Day Fitness Challenge, 2daybefit, LLC challenged you to do Push-ups and Sit-ups everyday for a week during the commercial breaks of your favorite show. The response was WEAK, so let’s keep it moving to this week’s challenge.

Most gym goers love to hit the weights and do all of the aerobic classes. But, sometimes that just isn’t enough. Sometimes we need go that extra mile in order to see results.

Now, it’s that time again to unwrap this week fitness challenge.

This week: 30 minute cardio post workout.   Yes, I know you hate it, but it has to be done. Cardio is one of the most important phases of training. Cardio will not only help burn those extra unwanted pounds but there are many other benefits to doing cardio including:

- Cardiovascular health

- Metabolism increase

- Recovery aide

Challenge yourself by staying an extra 30 minutes to achieve the health and look you want. For those who have been doing cardio, increase your time by 10 minutes in order to push yourself.

Pain is weakness leaving the body or, in this, fat. So jump up on that cardio deck and bang out the cardio exercise of your choice.  Keep track of the days as well as durations and email us with your results at the end of this week’s challenge to info@2daybefit.com.

Don’t forget, if there’s any particular area you want to focus on feel free to ask us and we will feature it in our Hump Day Fitness Challenge Blog.

Get down and get fit 2day with the Hump Day Challenge!

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Milk, Does It Really Do A Body Good?

Ever noticed that humans are the only mammal to drink the milk from another animal?   A dog doesn’t drink the milk from a cat.  Seems silly, right?  So, is it really necessary for our bodies to have cow or goat milk?

Is it really milk if it comes for a nut, bean or rice. I’m just saying, white chocolate isn’t chocolate
if it’s white!

I digress.

Let’s get down to the nitty gritty.  Milk is crucial for infants in need of nutrients from their mother but, if you’re reading this blog, you’re not an infant anymore. So why are you still drinking milk? Let me show you the caloric breakdown in milk per cup:

Whole Milk - 150 calories
2% - 120 calories
1% - 100 calories
Skim - 80 calories

For those who drink milk with any of your meals, it’s like having another small meal in liquid form. At 150 calories, you’re better off just drinking a glass of milk as a snack in between meals.

According to an article in Bloomberg Businessweek, studies show that  “Milk fats are hard to digest, requiring the liver to secrete a form of bile high in sulfur to help break them down in the intestines.”  That doesn’t sound good at all.

Sorry to throw the cow under the bus but, if you’ve eliminated bad fats from your diet, yet, continue to gulp down milk then you’ve still been ingesting high levels of saturated FAT.

There’s ongoing debate on when humans should stop drinking cow’s milk.  Many agree at the start of puberty.  Again, if you’re reading this blog you’re not a baby...and, you’re trying to sculpt a lean, sexy physique.  Well, then, put the milk down and get yourself some damn water!  To learn about the benefits of water, read my earlier blog titled “H2-Oh!”  

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Spot Reduction, No Can Do!!!

All these gimmicks and gadgets people are buying to shape up make me laugh - abdominal belts, leg shaping machines and butt toning products. Stop wasting your hard earned money and get to the gym. There is no way around hard work, the harder you work the more you are going to get out of it. Spot reduction does not exist.

Most people approach their trainer proclaiming, “I will like to lose weight here.” Let me be real with you.  If your trainer gives you a routine to help you lose fat in a specific area they are full of BS. No such thing as spot reduction.

Losing weight is a total body process.

Body fat is lost throughout in a pattern dependent upon genetics, sex (hormones), and age. So guess what, overall body fat must be lost in order to lose fat in any particular area.

Please pay attention to what I’m about to say. Only doing exercises in those troubling areas will build muscle under the FAT. So guys, doing a million sit-ups isn’t burning the fat in your gut, it’s just giving you abs of steal that no one can see. Ladies, doing a thousand lunges is making your legs strong enough to thrust kick your man in the jaw but, it’s not trimming the fat off of them.

Have you ever put on a pair of jeans after you’ve been training for a month and they seem to be tighter? UMMM yeah, you’ve been building the muscle underneath the fat without burning the fat. So this is what I’m suggesting, GO DO SOME DAMN CARDIO!!!! If you want to trim down, get lean and sexy, then you have to spend time on the cardio deck. That’s the only way. So do at least 30 minutes 3 to 4 times a week, then tell me how those jeans fit.

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THE MYTH, THE LEGEND, THE CARB

Bread, rice, pasta, cupcakes, bagels - they’re all carbs.

There’s so many different philosophies when it comes to this topic. Readers may agree or disagree with my perspective but I can only write about my experience with carbs. So, brace yourself, I’m about to knock your boxers off.

Carbs, Yeah I said it and i’ll say it again, Carbs. First thing’s first. You can’t be scared of the word. There is nothing wrong with eating carbs. Some of us are carbs/gluten sensitive, and if you are you should speak with your nutritionist about coming up with a meal plan that fits your needs. But for the rest who fear eating carbs will get them fat just slap yourself. That’s a myth.

Please understand that there are two types of carbs: Complex and Simple.

Complex carbs are high-fiber foods that your body needs to help improve digestion and when are broken down in the body become they become glucose that is slowly released which keeps yours energy levels stabilized and hunger at bay.

On the other hand, Simple carbs (sugar) are responsible for changing one’s mood. They cause unhealthy spikes in blood-sugar levels and weight gain.

Any nutritionist/dietitian will always have carbs in your diet. Your plan may have carbs in the morning or be portioned out for every meal throughout the day. Nonetheless, your meal plan will include foods high in complex carbohydrates.

Complex Carbs include:  100% whole grain/wheat bread and pasta, oats, brown rice, sweet potatoes.

Simple Carbs include: Food that contains fructose (fruit sugar), sucrose (table sugar) or lactose (dairy sugar)

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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

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"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.

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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.

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