Tell the truth and Shame Yourself not the Devil.. he's not apart of this

This week I have had heard some of the most crazies things from people about their weight loss. They tell me they are doing something and when I put them to the test or ask those hard questions they can't perform and don't answer my questions directly if at all. The only way to get better is to accept that you are not there and your plan just isn't working.

People tell me all the time, I don't eat a lot of sweets, but I love bread... STOP.. bread will turn to sugar, sugar turns to fat.. right around your belly. People tell me all the time, I only eat one meal a day... STOP...your body needs more than one meal a day. You have to feed your body through out the day. You should never get empty (hungry).. it's just like your car gas tank.. fill it up when it gets half full. When it gets empty it cost you more.  People tell me all the time, I don't like eating breakfast... STOP... you have to start your day off with GAS... breakfast, break the fast. Breakfast is the biggest and most important meal of the day, get it in. Coffee alone is  not breakfast.  Make dinner your smallest meal of the day and NO CARBS at night.

People tell me all the time... I workout all the time, sometimes 2 hours a day... STOP...first of all WHO DOES THIS OTHER THAN ATHLETES OR THOSE OF US THAT DO IT FOR A LIVING. Then they tell me they aren't losing weight. Why are you killing yourself working out 2 hours a day and you're not losing any weight? You're not losing weight because you're not EATING. Then they aren't eating anything after all that working out.... STOP.. this is crazy. Workout 30 to 45 minutes a day 5 days a week...and EAT... People tell me all the time... I can't eat all that food... STOP... yes you can.. you're eating it anyway, just all at one time.... you can't fill up a tank if it's already full... and full meaning empty in the case of those that are not eating ... if you're not moving your body does not ask for anything.. the moment you start to REALLY move, your body will REALLY START BURNING CALORIES and will be starving for food... ALL THE TIME. I eat 2100 calories a day... you know why... because I'm moving ALL THE TIME. My body require all that FUEL (FOOD) to survive.

Here's the break down... if you're only eating 1200 calories a day and you're workout for 1 hour and burning 600 calories and you're not puttomg those calories back in your body, your body is only living off 600 calories... STOP... your body has now began to feed off itself... You have to eat after you workout... it's called REFUELING.

As a Fitness Trainer I invested in a 90 Day Beach Body Chalean Extreme Fitness Challenge for myself. Sure I can put together my own workout plan but it will be what I already do, it will not push me to the next level in fitness that my body needs, that I know for sure. I needed something new because I was at a stand still. today I can see the results from my HARD work. When I know there is someone waiting for me, I show up. I can tell myself I don't need a fitness challenge because I'm a trainer, but trainers need trainers too. Even professional athletes have trainers and someone to hold them accountable.

Don't fool yourself into thinking you can do this by yourself. My husband holds me accountable too. He reminds me that my trainer is waiting for me, even though the trainer is on a DVD. He knows this is something I have to do for me and for my family. I set the example for my family in this area.

Tell the truth and shame yourself... stop telling yourself you are okay when you're not. Don't make up these crazy workouts and meal plans.  Yes it takes time for change to come, but the key is getting started with a solid foundation. If you fail to plan, you plan to fail! I can't say it enough... If you can't put the plan together there are so many trainers out here that I believe is willing to help you. I'm here to help you.. we just want you and your family healthy.

Remember Healthy Hearts = Healthy Weight

Love ya.
Lisa D.

First Round Workout - Do it at the house

I can't tell you how many times I've gone to the gym and watched people stand and stare at the equipment. They look at it as if the machine will actually tell them how to use it. Don't we wish the machine could talk? LOL  I remember the first time I got on a treadmill, man I was saying to myself... "self you got this!" Guess what... me and myself ended up on the floor because I didn't know how to properly use the treadmill. It took a while for me to get over the fear of falling before I got back on that treadmill. When I started training for my body building competition I HAD TO GET ON THE TREADMILL. I started slow and now I'm a PRO, running and all. Don't be afraid to try something new. So today I want to share with you a circuit training routine I believe will help you maximize your workout and help you get the results you're looking for. AND GUESS WHAT NO MACHINES NECESSARY!

Circuit training can improve your strength, flexibility and aerobic fitness all in one pop. When doing circuit training you do not take breaks between exercises. The goal is to keep your heart-rate up during the entire workout. Every exercise is done in 60 seconds and you'll move to the next exercise.

Equipment needed:
* Stop watch
* Water
* Towel
* Resistance Band

The routine:
*   40 pushups (or as many as you can in 60 seconds)
*   Jumping Jacks
*   35 sit-ups (or as many as you can in 60 seconds)
*   10 push-ups (or as many as you can in 60 seconds)
*   30 seconds of squat jumps
*   30 seconds of rowing maching (use a resistance band, sit on the floor, place the band at the bottom of your feet and pull the band focusing on your upper back. Keep back straight and tummy tight)
*   Front Kicks (60 seconds)
*   Shadow Boxing (box as if someone is boxing with you)
*   Lay on your back and raise your heals a foot off the ground for 20 second - lower and raise them again (60 seconds)

You can do any exercise with circuit training. The key is to keep moving, do not take breaks, every movement is done within 60 seconds. This is a complete 30 minute workout.  Have fun and BUST A MOVE!

A little Mint in your Chocolate

I am not big on chocolate, but I know many of you are. So, I searched for a recipe that I thought would be good to share and guest what.... I found one. It's Peppermint Brownies and of course it's made with healthy ingredients. Here are your ingredients


PEPPERMINT BROWNIES

1 package fudge brownie mix
4Tbsp. instant dry, powdered skim milk
1 1/2 cups skim milk
1/2 cup unsweetened applesauce
2 egg whites
1 tsp. peppermint extract
Nonstick vegetable oil cooking spray

Preheat oven to 350 degrees. Lightly coat bottom of 13"x 9" baking pan with nonstick vegetable oil cooking spray.

In a small bowl, combine skim milk powder with skim milk and stir until dissolved

In a large bowl, combine the brownie mix, applesauce, egg whites, peppermint extract, and skim milk mixtures. Spread evenly in prepared pan.

Bake 30 to 35 minutes. Do not overbake. When brownies are cool, cut into 15 even pieces

Top each brownie with 1/4 cup vanilla ice cream, 1 Tbsp. fat-free chocolate sauce, and 1 peppermint candy. Serve immediately.

Nutritional Facts
Serving size: 1 brownie
Cal:150
Ft Total: 6g
Saturated Fat: 3g
Carbs: 23g
Fiber: 2g
Protein: 4g

This recipe came from my BeachBody Think Kitchen Recipe Book. I hope you enjoy this Heart Healthy recipe. Let me know how it taste...

Building bodies together
Lisa D.