Obsess About This, Not That

Obsess About This, Not That

You cannot control your weight.

Disagree with that statement?

Go stand on a scale and decide to lose 5 pounds.

Well, how'd that work for you? Did your weight drop on command, or did it not budge?

It didn't budge.

And yet you spend your precious time obsessing about your weight as if you had control over it.

The good news is that you do have control over a couple of important things that influence your weight.

I'm talking about your choices regarding what you eat and if you exercise.

Your current weight is the sum result of your history with eating and exercise.

Close your eyes and think back over the last three years of your life. What kinds of foods did you eat most often? How intensely did you exercise, and how often?

Now open your eyes and look at yourself in a full-length mirror. You are looking at the result of your past choices.

If you like what you see then keep on eating and exercising the same. It's working for you!

If you don't like what you see, then it’s time to start making different choices about food and exercise. Here are some suggestions:

Choices about food...

• I choose to eat wholesome foods that nourish my body.
• I choose to only eat when I'm hungry and to stop eating when I'm full.
• I choose to not eat junk food, sugary drinks or sweets.
• I choose to eat a variety of fresh fruits and vegetables every day.

Choices about exercise...

• I choose to get up early in the morning, when I could be sleeping, to invest an hour of my time in exercise.
• I choose to be consistent with my workout schedule, giving exercise the same importance as a doctor’s appointment.
• I choose to change my workout routine often, to always keep my muscles guessing.
• I choose to push myself to new levels of intensity, in order to strengthen and tone my muscles.

There’s no reason to spend another minute obsessing about the number on your scale. You’re smarter than that.

Instead focus your energy on the choices you make regarding what you eat and how you exercise.

Remember, I’m here to help you meet your fitness and weight loss goals.

Call or email today to get started on a fitness program that will quickly bring you to your goal.

An excellent exercise choice to make is to start one of my fitness programs!

Write a Comment

Exercise = Weight Loss

Exercise is a huge part of the equation when it comes to achieving weight loss. 

I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes. 

Call or email me today and we will get you started on the exercise program that is right for you.

www.fulltiltfitnesstraining.com

michelle.trnr@gmail.com

747-418-9127

The 20 Minute Circuit

It's the holiday and most everyone is pressed for time.  With this in mind, I put together a quick workout to  help you burn calories, work off some stress and energize you.  It's a win-win!!!

Exercise equipment is not required, nor do you need much space.  To perform this circuit, you will complete each exercise without resting in between.  Once you have finished the four exercises, THEN you rest for one minute before repeating the process again.

Let's get started!

Run in place, lifting your knees high for one full minute (count to 100 or use a timer)
Drop down, and perform 10 strong push ups
Perform 20 bicycle crunches
And lastly......complete 10 Burpees

Rest for one minute.

Repeat the circuit two more times with one minute rest in between each circuit.

Don't put off your fitness goals.....

Call me today!!  www.fulltiltfitnesstraining.com

I can help you drop those holiday pounds

Contact Michelle at FullTilt Fitness Training to discuss how!
www.fulltiltfitnesstraining.com

What is FullTilt Fitness Training?

FullTilt Fitness Training is a Mobile Personal Training Service.  I come to your home, backyard, local park, beach or business. 

I have been working with clients since 2009.  My portfolio of clients consist of teens, seniors, a client that had lap-band surgery, a client that had open heart surgery.....and everyone in between.  I am responsive, flexible, capable and empathetic.  Additionally, I am certified and insured.  Call me today to discuss your fitness needs. 

Did I mention I am a Mobile Personal Trainer?  :)

It's National Hand Washing Awareness Week

I'm sure (or rather I hope) everyone washes their hands after using the facilities, or performing some messy type of work or handling money.  

Below are some rules of hand washing.  

Correct way of washing hands

1. Wet hands with warm water (not hot) and use soap.
2. Rub your hands together, making sure to scrub all areas.
3. Rub for a minimum of 15 seconds or sing “Happy Birthday.”
4. Rinse thoroughly, then dry hands on a clean towel.
5. Turn faucet off with the towel, not hands, to keep away from recontamination.

It's Not Just For Kids

The hoola hoop, originally introduced in 1958 has come a long way.  What began as a fad has now become a world championship sport. 

To spice up your weight loss program, try incorporating a hoola hoop.  It’s definitely a fun way to work your abs, get your heart rate up and burn some calories. 

You can purchase an inexpensive one at your local toy store for around $5 or up the ante and buy yourself a weighted hoola hoop for $20.  If you have never used a hoola hoop, or its been years since you have, remember this tip when shoppin;, the lighter the hoop the longer you will be able to work out with it – which means you will use more oxygen and burn more fat.  So heavier is not always better. 

Have fun!!!

Standing Calf Raises

I love to see well developed calf muscles and this move, although simple, is an effective way to strengthen and tone these muscles.

If you need, you can stand facing a wall with your hands on the wall to maintain your balance.  Otherwise if you feel comfortable, I encourage you to try this exercise without the assistance of a wall.    

                      Stand straight, with your feet approximately shoulder width apart (not too wide apart) – Feet      flat on the floor

                      Lift your heels from the floor, until your weight is primarily on the balls of your feet

                      Hold this position to the count of 5

                      Lower your heels back to the original position

                      Repeat!

Ball Pass Exercise Targets Lower Abdominal Muscles

This exercise is a variation from the standard “crunch”.  It strengthens your abdominal muscles and your lower back muscles, while improving your balance and coordination.  The Ball Pass involves passing a stability ball from your hands to your feet by lifting your body to form a “v”.

 

To perform this exercise at home, or in the gym, you will need the use of a stability ball and a flat area to lie on. 

• Begin by placing the stability ball between your feet, holding the ball at its midpoint
• Lie on your back, still holding the ball between your feet and extend your arms over your head
• Lift your head and shoulders bringing the ball over your head.  You will simultaneously lift your legs and pass the ball from your legs (feet) to your hands. 
• Lie back down holding the ball in your arms which are once again extended over your head
• Repeat the movement and pass the ball from your hands to your feet, and lie back down

Organic Milk....or is it?

Do you buy "organic" milk...or are thinking of doing so? Before you shell out over $4 per 1/2 gallon...take a look at this site to ensure you are getting your moneys worth...and that it actually IS organic. http://www.cornucopia.org/dairysurvey/index.html

Today's post has a simple message.  Strive for progress, not perfection.

If you are currently modifying your diet and exercising regularly, but have not yet met your goal.  Don't sweat it.  Keep doing what you're doing.  Strive for progress and you will indeed meet your goal. 

If you are thinking about exercising and modifying your food intake, do it.  Making a lifestyle change can be challenging. So, I suggest you make one change a week...one less soft drink, one set of jumping jacks in the evening.  Strive for progress and you will be on the way to a healthier lifestyle. 

If you have reached a plateau in your exercise regimen and want some ideas or are unsure how to begin an exercise plan, email me and I will be happy to offer some guidance.  michelle.trnr@gmail.com - FullTilt Fitness

Walk Like a Duck

Duck Walks are…quack, quack, quack…intense! In nature, we see animals suited perfectly to their environment in order to help them survive. Ducks have powerful, lean legs that they are constantly using to help propel them in water and on land. And by imitating their movement, you too can take advantage of their technique to develop strong legs, glutes and core. 

                                                         

Duck Walks are intense because pressure remains on your glutes and thigh muscles during the entire movement.  This constant pressure, on the same muscle fibers causes them to fatigue quickly giving you an incredible workout

.

To perform a Duck Walk properly;

Ø      Stand with your feet shoulder width apart…quack.

Ø      Squat down as if you’re sitting on an imaginary chair…quack, quack.

Ø      Take alternating steps forward, keep your buttocks as low as you can, maintain tension on your legs at all times…quack, quack, quack.

Ø      You can cross your arms over your chest or hold them out in front of you. No need to flap your arms like a duck though…no quack.

Ø      Did I mention you have to keep your buttocks low? Saying quack is optional

.

This exercise requires agility, strength, balance and control.  Once you’ve mastered the basic movement, choose your pace and distanced based on your fitness level. Now get Duck Walking…quack, quack, quack. 

 

Ice vs. Heat

Ice vs. Heat

Your game winning spike playing beach volleyball gives you hero status and a sprained ankle because of an awkward landing. Your opponent on the other side of the net isn’t much better off from the knot left on his forehead from the volleyball bouncing off his head. And now that the game’s over, you’re at a crossroads on how to treat your injury: heat or ice?  

The answer is: use ice! Swelling and inflammation is the body’s reaction to common injuries. Nerve impulses and blood flow are working overtime causing additional stress and pressure on your joints and muscles. Your first order of business is to slow this process down, and applying ice does just that. Similar to a local anesthetic, ice works to reduce swelling, numb sore tissues and decrease blood flow. Applying heat does the opposite…ice is the way to go. 

If you have an ice pack…you’re in business. Simply apply to the swollen area: 15 minutes on, 15 minutes off as often as is practical. A bag of frozen veggies works about the same. But to really kick it up a notch, use “wetted ice”, which is a bag containing ice and water. In The Journal of Athletic Training, research has shown “wetted ice” to be far more effective at lowering and maintaining intramuscular temperature. Water acts as a conductor for the coldness of the ice and allows the bag to better conform to the affected area than a rigid ice pack. 

Wrap the bag of “wetted ice” in a towel and apply for the first two days after your injury. After that…you’re ready to switch to heat. This will help get the blood flow going, boost nutrient absorption and get you back on the road to whatever life has to throw at you…including volleyballs.

What's Wrong With Working Out at Home?

What’s Wrong With Working Out at Home?

Absolutely nothing!!  I’ve heard from many of my clients that they do not enjoy exercising at a gym.  The reasons vary; some find it difficult to carve out ample time to actually go to a gym, between the drive time and the exercise time, it’s just too much for their busy schedule.  Others say they don’t know how to fully utilize the equipment and end up feeling awkward.   And some are too self conscious to work out in front of other people. 

When my son was young my evenings were spent doing laundry, cooking dinner, helping with homework, driving him to and from baseball games and practices and preparing for the next day.   I didn’t see how I could squeeze in gym time.  So during those years I learned how to get a great workout at home with very little equipment.  My arsenal consisted of a jump rope, an exercise ball and a few dumbbells.  And as time went on, I’ve had plenty of years to be creative and create an effective exercise routine that anyone can do at home.

Here are some basic exercises that will get your whole body flowing, increase your strength and give you more endurance.

Knee bends – deep movements that help you tone and strengthen your legs and butt

Push Ups – arm and chest strength…do them on your knees if you’re just starting out.

Burpees – A must for all around body and conditioning

Sit Ups – tighten your core, strengthen your abs

Toe Touches – Increase Flexibility, work your lower back

Grandfather Clock – Reach for the sky, clasp your hands, sway gently left and right as far as you can. Works your obliques and lower back.

Standing Lunges – Take a long stride forward…hold…come back. Now the other leg.

Do these with varying intensity and sets and see your body transform in the comfort of your own home.

If you would like to learn how to work out from the comfort of your home utilizing total body movements with minimal equipment, contact Michelle Turner at FullTilt Fitness Training at 727-418-9127 or email her at michelle.trnr@gmail.com.

My All Time Favorite Protein Shake Recipe!

After a hard, sweaty, workout....I sincerely enjoy a yummy protein shake.  Today, I want to share with you my ALL TIME FAVORITE protein shake recipe. 

Pull out that blender for starters. 

The ingredients are as follows:
One frozen banana
One full scoop of whey protein (my preference is def whey)
One spoonful of peanut butter (go the natural route...not Jif or Skippy)
Flaxseed oil - read the directions as the amount will depend on your size (typically one tsp per 100 lbs)
Enough POM juice to make it work - enough to keep a decent consistency as it blends....not too watery
Blend it up. Pour into your fave glass.  Enjoy!!!!

JUMP jump JUMP jump!!!!

That's right!!!  Today I want you to JUMP TO IT!!

Get out your jump rope and start jumping.  You will use almost every one of your major muscles by jumping rope.....your shoulders, chest, arms legs and butt. 

Haven't jumped rope in a while?  No prob.  Start out by jumping for 30 seconds.  Give yourself a rest (please, no more than one minute) and jump for another 30 seconds.  Too easy?  Kick it up by jumping for a full 60 seconds with a 20 second rest....another 60 seconds and 20 second rest....one more time....60 seconds and done :)

Go ahead and get crazy.....jump on one foot only.  Jump with both feet.  Cross your arms and jump.  The sky is the limit with this move!! 

What are you waiting for? JUMP jump JUMP!!!!!!

How to do the Plank

This exercise looks deceptively easy, but after holding your body in this position for a few minutes....you will know otherwise. 

There are multiple variations to this exercise...but lets stick to the basics for today. 

To properly perform the Plank exercise you must do the following;

• elbows must be placed directly beneath your shoulders, weight should be distributed directly between your upper arms, under the elbows (no leaning forward with the weight on your forearms)
• your feet should be hip-width apart, and you will balance on the balls of your feet
• legs straight
• back straight (no sagging or rounding your back)

You should feel your entire body working together to maintain proper form.....not just your abs. 

Hold this position anywhere from 30 seconds to 3 minutes.....then do it 3 more times!  :)  Have fun!!!!

POWER SKIPPING!!!!

Yes, I totally yelled that. :)  Why?  Because this is a move I loooooove to incorporate into my workouts.

As a heads up, you will definitely need some space for this exercise. 

READY? SET. GO!!!!

To power skip, you will propel your body forward in a running like fashion.  Start with your left foot on the ground and your right leg bent, knee towards your chest.  As your right leg hits the ground, propel yourself up and forward.....as high as you can go...and bring that left knee up towards your chest.  As I said, it's a running like move (for those of you that never skipped as a kid). 

Easy, breezy....right? Good!!!  Now power skip 20 paces then turn around and do it again.  Let me see you do 3 sets of 20.  Push yourself.  You can do it!!  3 sets and you can still talk with ease?  Excellent!!  Give me 3 more!!!  :)   Enjoy this move and push yourself.  Picture me clapping and cheering you on!  You've got this!!!!

No Excuses

I won't make excuses when I fall short. Instead I will make corrections (thanks to Gym Jones)

Fast, Easy and Healthy Eats!!

Give this a whirl.  It's an easy and quick way to eat something good.....and you can feed 4 people for around $12 bucks. 

1 - rotisserie chicken from your local deli
1 bag of spring mix or romaine (whichever makes you happy)
2 whole carrots - cut 'em up or grate them or shave them
Red onion - cut up however much you like for taste
Half a bunch of fresh parsley -  cut it up with scissors or chop it with a knife
Sharp Cheese - its less expensive if you buy the block of cheese and cut it into chunks yourself

Put the greens, carrots and onion and chopped fresh parsley on a plate.  Cut up your chicken and place on top.  Place some of the cheese on top of all that. 

You want dressing?  Easy.  Mix up some grapeseed oil, with a little bit of white, red or raspberry vinegar. Salt and pepper to taste.  Viola!!!!!!!

Shouldn't take you more than 15 minutes in the grocery store.  Another 15 minutes in the kitchen.  And you have a yummy, healthy meal :)

The "old school" Push up

Remember doing push ups in gym class?  It seemed that back then I could do a million!  Okay.....maybe not exactly a million.  I do recall though, that push ups were no big deal.  Today (many years later) I can do a decent number and I honestly like the move.  I like to challenge my body and this move challenges a good portion of it.  Your chest, shoulders, arms, abs, back and leg muscles are all working together to make this move happen.  And there are many variations to the standard push up to challenge your body even more.  But for today, lets just focus on “old school”. J

If you haven’t added the push up to your routine, I suggest you do.  The following is how to do a perfect push up.....or ten.....or twenty....or thirty.  I’m even attaching a picture for a visual effect!!  Enjoy!!

How to Do a Perfect Push Up

·         Get on the floor and position your hands slightly wider than your shoulders.

·         Raise your body up so you are balanced on your hands and toes.

·         Keep your body in a straight line from head to toe without sagging in the middle or arching your back.

·         Your feet can be close together or a bit wider depending upon what is most comfortable for you.

·         Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.

·         Keep a tight core throughout the entire push up.

·         Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.

·         Exhale as you begin pushing back up to the start position

·         Don't lock out the elbows; keep them slightly bent.

Ball Tap Drill

http://soccer.wonderhowto.com/how-to/practice-speed-tap-drills-for-soccer-146224/

To perform a ball tap drill, stand in front of a soccer ball or basketball.  Quickly tap the top of the ball with one foot, then the other.  Switching as quickly as possible. 

I recommend 25 - 50 reps per set....OR....you can perform a timed set of 30 - 60 seconds.

Have fun!!!

Easy, Yummy Dinner

Try this easy recipe for dinner this week.....

Salmon with fresh Lemon and Dill
You will need one Salmon Fillet
3 Lemons
4 sprigs of fresh dill
Sea Salt

To prepare - Wash the fish and pat dry.  Place your fillet on a baking sheet (it helps if you cover the sheet with aluminum foil). Quarter one lemon and squeeze the juice all over the top of your fish.  The other two lemons, cut lengthwise and slice into half moons.  Set these aside for the moment.  Grind sea salt to taste on your fish fillet.  Cut up the dill (I use scissors) and sprinkle all over the top of your fish.  Take the half moons of lemon slices and twist them so they sorta curl......or just place the slices on top of the fish. 

Place inside of your oven at 355 degrees and cook until done.  The time will depend on the density of the fillet. 

You can even place this on a cedar plank and cook over your charcoal grill. 

Enjoy!!

Burpee's - An Exercise We Love.......to Hate

Burpee’s…..An Exercise We Love to Hate

If you have ever incorporated burpee’s (aka Squat Thrust’s) into your workout routine, you understand the love/hate relationship.  This move is CHALLENGING. 

On the surface it looks simple.  Squat, sprawl, push up, squat and vertical jump.  Piece of cake!!!!!!

Ummmmm……not so much. 

No part of your body is immune.  Which is exactly why I LOVE this move.  The way my shoulders burn, my arms shake from the exertion, my legs cry for mercy,  my abs struggle and my lungs scream is why I HATE this move.  But sonofagun this exercise is AWESOME!

Today.  Yes.  Today.  I want YOU to try ONE set of ten.  Go for it.  Give it a whirl.  Feel the burn and know you are utilizing your muscles to the MAX!  You are burning CALORIES!  DO IT!!!  TODAY!!!

Are You An Athlete?

ARE YOU AN ATHLETE?

I recently read an editorial from a well known fitness magazine. The writer blasted people that work out for the sole purpose of looking good. According to the writer, we the people should workout to improve our athleticism and win medals. Examples given of what he considers athleticism were; "snag a loose ball, shake someone on defense or beat someone off the dribble". He asks "what’s the point of looking like an athlete if you can't perform like one"?

Perhaps then I should stop working with free weights or performing total body movements or running. Or HECK...STOP WORKING OUT ALL TOGETHER! I certainly don't have any intention of being an athlete. What was I thinking?!

I assumed building muscle, improving my bone density and strengthening my heart were all GOOD reasons for working out. And if my rear-end isn't dragging on the ground, that's a BONUS!

All sarcasm aside....the young man that wrote this editorial, missed the boat. We all are not football, baseball or basketball players. Most of us are moms, dads, sisters, brothers...regular people...living life.

Exercise and good eats is a lifestyle. It's about treating your body well and preparing it for the rigors of getting older. Not necessarily for the next game.

Wanting to look good is not a sin nor shameful. Having six pack abs or mountainous biceps is an awesome thing. Do they make you run faster? Probably not. But who cares?

Are carbohydrates bad?

So....ARE carbohydrates bad? 

Absolutely NOT!!!

The Atkins, South Beach and other low carb diets have led many people to believe carbohydrates are bad, cause us to gain flab and essentially are the single cause of obesity.

Don't fall for it people!!!!

Carbohydrates are an important part of a healthy diet!!

The key is to choose the RIGHT KIND of carbs.  Some suggestions of good carbohydrates are....whole grains (be sure the 1st ingredient listed is "whole grain"), brown rice, bulgur, quinoa, whole fresh fruits and beans. 

Remember, carbohydrates provide our bodies with the necessary fuel for physical activity and proper organ function. 

Core Strength - What does it mean to you?

Lets start by discussing what core muscles are. 

Core muscles are the muscles forming around the trunk of your body....your abdomen, obliques (sides) and your mid and lower back muscles.  Some of your core muscles are visible....but most are deep tissue muscles layered underneath. 

All day, every day, we are using our core muscles to some degree.  Sitting in your office chair (hopefully with proper posture), standing, walking....you get the idea.  The only exception, the only time your core muscles are totally relaxed is when you are laying flat on your back. 

The more developed your core muscles are, the better prepared your body will be to prevent injury (ie; lower back pain) and perform daily functions with ease.  You see, when core muscles are weak, engaging them feels like hard work....and over time, the muscles become imbalanced and create deviations in the spine.  The result??  Often times its chronic back pain or injury. 

Exercises to strengthen your core can include side bends (for the obliques), back extensions and crunches. 

Watch for future updates from FullTilt Fitness Training for more ways to strengthen your core....and the rest of your body.

What’s up with Soy?
Lately I’ve notice that more and more people are asking for and buying soy products. Soy milk, soy burgers, soy nuts…..
If it’s because of an intolerance to dairy, or that a person wants to reduce or eliminate meat from their diet….I suppose I get that.
But…did you know that mock meat has been compared to processed deli meats and sausage? This is due to the fact that tofu is highly processed.
Did you know that soy milk is very (and I stress very) high in sugar? This product too, is highly processed.
Sun chips and soy nuts are touted as healthy. Did you know that these snacks are not only highly processed but nutritionally deficient and usually packed with refined (trans) fat?
My point here is not to bash soy products…my point today is to bring to your attention, that highly processed foods are not what nature intended. BUT, by being educated about the products we buy and use – and by applying the concept of moderation to our diets, we can live a healthier and leaner life. And that’s what it’s all about. :)