Phit-N-Phat...Making Fitness and Weightloss a Lifestyle

2010 Is Almost Here!

At PNP we are prepping away for 2010. I thought I would share with you the things you need to think about THIS WEEK to start the new year right.

BTW, email me if you are going to do the 12-week workshop! We start next week and this post will help you be on the right foot when we begin. (corinne@phit-n-phat.com)

Exercise Minutes Goal

For the month of January we have a challenge where every girl will commit to 1250 minutes of exercise or more! They will work as a team to reach their personal and team goal to win a week's worth of menu review by me.

By setting a minutes goal you are more likely to plan your workouts, execute them, and move on the days you don't really feel like a blow out day. It's all about moving daily and sometimes that's a woohah workout and sometimes it means I need to walk so I don't lose my new habit!

Picking a Plan

The girls are picking their PNP exercise plan to start next week. Most people coast or relax through December, and then want something structured starting Jan. 1.

The best way to be successful is to go into 2010 with a realistic plan. Don't sit around and think that there is magic about Jan. 1 because there ain't! You need to show up at the gym every day with a goal and plan.

Don't be the girl who walks in, gets overwhelmed, hops on the treadmill for 30 min., goes home, and wonders why in three weeks you are not going anymore.

Organizing is what you do before you do something, so that when you do it, it's not all mixed up.

Setting a Goal

We have several girls with BIG goals for 2010! We have girls doing marathons, triathlons, figure and bikini competitions, and even about 40 of my closest PNP pals walking the CMM Half Marathon in April. From losing 100lbs to 10lbs we have people making their plans NOW to have a great 2010.

I think each of you should set aside some time this week to really look at what you want out of 2010. If it's to lose weight then don't set a pounds lost goal. Set some lifestyle goals. Look at YOUR lifestyle and decide what things are standing in your way. It's not calories ya'll. I promise every person with weight to lose doesn't need to focus on the calorie range. You need to focus on why you eat a half sleeve of Oreo's every afternoon when your kids get home or a pint of Ben and Jerry's when you are alone watching TV at night.

You fix those things and set new goals to correct the behaviors and you will be fine in 2010!

Now, this week, everyone needs to do the following who is in the workshop and reply in comments here so we can chat.

1. Toss the obvious crap in your house this week you can't have around. Anything your family will allow you to not have - get rid of it. If you don't have it you won't eat it.

2. Decide what you REALLY CAN COMMIT to in terms of exercise. 80% of losing weight is what goes in your mouth so let's be honest and do what we know we can do.

3. Get what you need in the house to have a good food week. Do you have a food scale? Do you need plastic bags, containers, a water jug, etc.? Ya'll post what tools you think you need and why for all the girls who will need help learning.

 

It's go time! Later in the week I will link you to some free routines on the internet if you need exercise ideas. I'll give you some ideas on how to mix in cardio and you can ask questions.

The Best FATBURNER On the Market Is Here!

Well, I was at the gym this morning and had a conversion with someone drinking an energy drink. I asked why and she said she was just looking for something to amp her up a bit. No problem with that. I've been known to toss back a Speed Stack, coffee, whatever when I'm tired.

In the midst of the conversation I mentioned that I have been working towards getting off so much caffeine because I felt "juiced up" all the time and when I didn't have my "fix" I was snappy. For example...

Logan drops a piece of paper - I snap why are you making all that noise????

OK...it's not that bad but you get my drift. Lately, I've been drinking some green tea with mint in the mornings and then switching to water and caffeine free green tea in the afternoons. I think I'm feeling better.

Back to the gym though; I made the off-handed remark, "You know, green tea is a natural fat burner, too." I said this, looked at my workout for the day, and said, "Well, cardio and weights are the best natural fat burners so I best put up or shut up." I put on my headphones and got busy.

While working out I couldn't help but think of that comment. One key piece of advice from me when it comes to a fat burner that really works: Expect the fat to come off your body to match the effort you give in the gym AND the effort you give in the kitchen preparing foods and menus for your week.

It's not fancy but it works. I will tell you when you are doing EVERYTHING RIGHT with diet and exercise you can try things like green tea, CLA, fasted cardio, etc., to give you an edge. But, tricks and gimmicks don't work until you get to about 18% body fat. Even then, nothing helps more than your food selection and level of intensity you bring to the gym.

Now, go out there and burn up some fat ladies! I posted a workout for the stairmaster on the PNP Fan Page on Facebook this morning. I did it myself and it was nice. Check it out!

More Holiday Survival Tips from PNP

Are we there yet? Jan. 1? Every where you turn someone got a tray of cheese, popcorn ball, or glass of wine square in your face. If that ain't happening, then you got parties, family gatherings, and shopping getting in the way of your workouts. Man, if we can just get to January and to our free 12 Week Workshop...right? 

Today I want to give you a blitz of survival tips and hope you will share some of your own.

Got a Gift of Fat?
Someone obviously doesn't understand your clean lifestyle because a tin of cheddar popcorn just showed up at the door. What do you do?

• Take is to a Kids Community Center.
• Take it to a Nursing Home.
• Take it to Hospice Center.
• Take it a Hospital ICU Waiting room.
• See if your kids class would like a special treat for the day and bag it up for their snack.

Potluck-Smotluck
Yep...it's time for the four basic food groups: Mac and Cheese, Potato Casserole, Cookies, and Sausage Balls. What do you do?

• Find the most healthy thing you can and fill your plate 3/4 full. (You probably had to bring this salad, BTW.)
• Figure out what the best meat option is and have a serving even if it means peeling off skin, sugar crust, or sopping off sauce.
• Have a small serving of something you like.
• Drink a lot of water.

If you are die hard just eat your own lunch in front of everyone. When/if someone says something to you say you just had a night of not-so-fun holiday  aftermath and you don't want to test your Imodium just yet.

Your Exercise Window is Closed
This month you find yourself constantly skipping workouts running from party to kid's play to last minute gift grab. What do you do?

• Make a weekly plan. Find when you can squeeze in your workouts.
• Cut your training to four days and combine your cardio and strength workouts. My Work Your Butt Off cardio book has loads of upper body, core, and lower body routines.
• GET YOUR BUTT UP EARLY! No excuses ladies. I got girls who seriously get up at 3:50 am these days to get in a workout. I personally do 4-5 am daily.

Getting up buys you time. Even if you don't workout, you can be like me and knock out the dishes, laundry, pack bags, and start the work day ( thank goodness for a stay-at-home business) all before your family hits the snooze button the first time.

Let's hear it everyone. I want to know your challenges! I can help you, the girls can help you or you can leave your best tip like a little Christmas present to the next girl panicking about what she's doing this week.

The Top Five Lessons Learned Being a Personal Trainer

Let me share a ridiculous story I witnessed at the gym today.

I am doing my workout while a guy, who is trying to get into shape, is working out with the "gym trainer." This trainer is trying to show him how to do a Bosu Ball push up - hop the Bosu Ball, side pup, hop again, side pup, and then back to a regular push up.

This sounds like a fabulous, creative and hard exercise that would get you into shape. I agree you need to be pretty fit to be doing it and if you can, my hat is off to you.

BUT, this guy was NOT FIT, struggling to curl the same weight as ME (he's at least 6 foot tall), and the dumb TRAINER had a hard time doing one stinking rep!!!!!

I was a hot second from going over there and kicking in their face. For real, here's my beef.

People who are not in great shape don't need some idiot gym trainer basically making a spectacle of them in the gym for all to see. Being a former obese girl, it takes some balls to workout in front of people with the basic moves. Hell, the basics kicked my ass up and down for a long time. I didn't need a BOSU HOP PUSH UP to do that.

These are the types of trainers that blow my mind and make me pissy. They have no idea what it feels like to be uncomfortable in your skin, to think more about what others think of you than the form you are doing, and to go home feeling like a failure not knowing the exercises you couldn't do were way beyond what you SHOULD be doing.

Ya'll, today validated to me why I know what the hell I'm talking about. Now I know why so many of you like hearing me spew because I get it. I really get it. The last few years helping my girls has taught me so much and now you get to read my top five lessons:

1. People need more help than just a routine. Most people need to understand what they are doing, why they are doing it, how to do it, and when to do it. You can't teach your clients too much.
2. It ain't just showing up at the gym. Now a days I've started building into my custom programs "lifestyle" exercises so we can dump BLACK AND WHITE THINKING. For example, I have a client who feels like if she misses her morning workout her day is shot even though there is no reason she can't go at night. I put into her schedule that one day a week she must plan to workout at night. This shows her that it is doable to workout at night, what to expect in the evening, and helps her learn how to plan the day around evening exercise.
3. Most of us don't go from Big Mac to broccoli overnight so it's OK to do better and better until you are ready for broccoli.
4. It's OK to eat. It's OK to eat. It's OK to eat. Losing weight has nothing to do with starving. You get used to eating a lot more healthy stuff you'll be shocked at how you lose weight. It is about better choices and filling up on fruits and veggies.
5. Plan, plan, and then have a back up plan if you are a busy person. The more you plan and prep the more good days you will have.

The most important lesson, though, is this. You gotta love yourself, KNOW you are worth the effort, and know that healthy foods and exercise aren't a punishment for being out of shape. It's a blessing to live where you can make the choice to take care of yourself.

Cardio Treat...No Tricks

I'm finally over my cold ENOUGH to start working out again. Woohoo! Today was my new strength routine for my 2010 competition training. I also kicked the day off with some fasted cardio. I love getting the day started with cardio. Just clears the mind and the sinuses.

Before I share the routine, I want to say if you can workout in the morning you should. Your body will function better through the day, you are likely to eat better, and you get it out of the way. On the PNP site we have a whole team of girls called AM Exercisers and they have loads of good tips for making it out of bed and to the gym or living room.

In the end, though, the key is to get moving whenever that may be. You can also use my Treadmill Bootcamp for motivation or our famous Work Your Butt Off Book that has tons of cardio routines and bootcamp workouts.

Morning Wake Up Call
Warm up holding 5lb DB's in hand walking at 3.5 MPH on 3% incline for three minutes.

Put down DB's.

Run 2 min. at 5MPH and walk at 3.5MPH on 3%.

Alternate until 20 min. mark.

Run 7 - 7.5MPH for 1 min. and walk 2 min. at 3%. until minute five.

Grab DBs and walk at 3.5MPH pumping arms until time is up.

***You can tailor this to your fitness level by just increasing or decreasing your speeds.

Mammy's Own Race Report

From my mother's post to the PNP Girls...

I'm back from Columbus.  I'm so shocked that I'm not sore today.  My only real issue is the huge blister I have on my right foot. The blister is on the spot where one pair of shoes lets my foot roll inward too much and eventually causes pain and where the shoes I wore on race day actually holds my foot in a more correct position.  I switched back and forth between these 2 pair of shoes the last 6 to 8 weeks I trained.  The pink shoes were cushier but the blue shoes held my foot up better.  On the long walks I could never decide between the two.  The last few short walks I did prior to the race I wore the pink ones and worked very hard to pick up my pace on the treadmill. I think the pain I had the last week before the race was caused from increased speeds wearing the cushy shoes.  On race day I went with the blues, and that's why I have a blister on that area. Lesson:  pick your best shoe and wear it.  Mammy has got to embrace the fact that there is no perfect, magical shoe.

During the race; early on I had one scare. I walked on the edge of one side of the road so I wouldn't get mowed down by all the runners.  Then about 3 to 5 miles into it (I really can't remember at what point but it was early) we moved over to more of the middle of the road but on the opposite side.  I got a real funny stiff, cramp-like feeling in the front part of my ankle; like suddenly I couldn't bend it without it hurting really badly.  We stopped, stretched it and then walked in the middle of the road where it was the flattest.  Eventually, the pain subsided and we decided it was where I was walking kind of at a slant with the part of my foot that tends to hurt being on the downward slant; then changing to the flatter surface which may have torn some soft tissue.  That's what caused the pain and that eventually went away as I walked through it.  Plus I took a Lortab after Corinne decided I wouldn't mask the pain too much.

Another time when we were making a turn, Corinne jokingly said, "if we go straight right here, we'll shave off 4 miles."  She and Jill went into the gas station to get coffee, and I kept walking.  At that point the blister was just starting to bother me and I thought to myself, maybe I should just go straight.  I thought about turning around and telling Corinne that I think we should do that.  I'm glad I didn't.  I pressed on.  But I did take another pain pill. 

The last few miles were tough because of the blister.  We stopped several times to put Vaseline on it which helped, but eventually the blister busted and I just had to walk through the pain.  We were so close to the finish that I couldn't quit.  Besides, Corinne said I had made it this far, "you're not stopping because of a blister."  I'm glad she felt that way.  I'm so happy I didn't quit. 

Doing shots...that was great.  I was in so much pain, wanted it to be over,  and that for some reason really seemed like a great idea.  You have to know though, I only do shots with my son on game day.  I always have to chase it down with some red bull or something.  That shot tasted so good.  No chaser.   I really think that got me through the last 2 miles.  I know it's not a healthy approach but it worked for Mammy!

The finish line.  It was like a dream.  I could barely stand up.  The last mile I had held on to Corinne to keep from staggering.  When I saw everybody coming to-wards me I looked at my baby girl and said, "I hope I don't fall down!"  That's why she shewed everyone away until we got to the line.  She told me she explained that to y'all while I was recovering last night.  But I want y'all to know.  I will NEVER forget the faces I saw.  I have never felt so much love and support from all of you but especially from my Daughter Corinne.  When I found out my Daddy was going to die, I remember looking at Corinne and saying, "no one will ever love me and make me feel loved like Daddy ever again."  That was true for the last 9 years until yesterday.  Y'all made me feel so loved and supported....I just can't express it so you will understand.  I felt Daddy's presence in each of you yesterday.  I will never forget that experience. 

To all the people that have emailed me and posted words of encouragement all along the way, thank you so much.  Corinne would read me updates from facebook where people commented during the race.  And all the pre-race words of encouragement...you all are incredible women and I thank you all from the bottom of my heart.

A special thanks to Jill.  Thank you for helping Corinne take care of me yesterday.  I know it was grueling having to walk for 6 hours and 40 minutes; having to get up extra early so I could start early, and having to drive like a fool to try to get back to us to take me to the hotel yesterday.  Plus coordinating all the other stuff you did with the other girls.  You are officially an adopted daughter.  Corinne finally has a sister.    

Finally, my sweet girl.  She has worked so hard to get me to this point. She has sacrificed precious time away from Chris and Logan to walk with me, talk to me on the phone, answer my endless emails, and going over stuff multiple times (Mammy has short term memory issues).  She has been a ROCK throughout these last few months.  Always encouraging, always saying the right things when I would lose my confidence, or feel like I wasn't making progress.  God has blessed me with this child.  I always have said when I got pregnant with her at such an early age, she probably saved my life then.  I was pretty rowdy back then.  I think she has saved my life again.  I know I will live longer because of her and live a happier, healthier life because of her.  Corinne I love you so much!  Thank you for giving me the confidence to achieve this monumental goal.  I can't wait for the next race.  I'm determined to get faster and stronger.

I love you all!

Mammy

Mammy's Race Report, Video, and My Own Account

What a weekend. Let me recap my memory and then I will share Mammy's in another blog. We also got a little video for inspiration in this post. I hope one day, if you are reading this and doubting yourself, you will see that it CAN BE DONE. Only YOU stand in the way of being healthy and fit. So, honk honk, get out your own way!

Corinne's Race Report...

Our race started at 6:30 a.m., dark, very cold, and just three girls wearing pink walking the sidewalks before the official race began. No bands, guns, cheers, or hugs for us.

The streets were still open and we had to ask someone which way to go since we forgot to pack the map. As the race opened we knew it only because cops were screaming by, the sun was coming up, and the wheelchair racers flew by. We got to see the awesome Kenyans and such since we were ahead of the pack.

Next came the RUNNERS. You know, the ones barely clothed because they were humping. We had to yet again leave the road to avoid getting run over. Some woman even had the gall to say, "Oh, you are SLOW walkers," as if we didn't deserve to be there. We did and would prove it later.

As the recreational athletes, mommies, grandmothers, girls like us came by we got more love and pats on the back for being there. Those people are the athletes I brag to Mammy about. The ones who are in a race but also know you are too and shout out words of encouragement. The running community truly is so supportive.

Around mile four the PNP Nation came screaming by us yelling words of encouragement. We all wished each other well and they pressed on. At mile six we got the news they were pulling all support. The race officials said, "You know there will be know help right? We're taking up all the water and breaking down the streets. Do you need anything?" I said "Maybe some water (just in case - I had a FULL backpack of food) and a map would be helpful."

I've always said last place is the girl on the couch because many times I've been in last. I've never been behind the race closure, though. It is lonely and scary. We had six miles to cover in downtown Columbus with a map and high spirits. The guy even said if we ran into trouble to please dial 911!!!! Seriously! It didn't occur to me that if we fell, got robbed or whatever we had to call 911 and hope someone could find us.

After mile 8 there were no more mile markers; they had taken down all of that. No crowds, no love, no police, no volunteers, nothing but the three of us and my mom's determination to finish. Jill and I wanted her to finish so bad but talked a lot about pulling her if needed. We even asked Caroline to stay behind at the finish line so we would have a car to pick us up if she wasn't going to make it. We simply didn't know what was going to happen and I so didn't want to have to dial 911.

Mile 11 we took  a shot of Jaeger. Silly, yes, but seriously needed. I told Jill I would do a girlie 150 for it. Mammy was in so much pain and my nerves were shot trying to hold it together. The queen doesn't like emotions and stress and she was holding a lot in trying to keep Mammy positive and Jill from worrying. I know how Jill is with all that "S" in her and I didn't want her to be a hot mess. :)

We hit a rough two miles. I knew Mammy "could" finish I just really struggled with if she should. My worst nightmare would be to push her so hard that she can't live this lifestyle anymore. Medals are one thing but I want her to love this lifestyle.

At the finish I was so overwhelmed. I mean I loved it for Momma but it meant so much to me that all the girls stayed behind and we could cross together. For real, we really brought home the message of what PNP was about. We had women of every shape, size, athletic ability, you name it there walking together and celebrating being healthy. I don't know if I could have scripted anything better.

We were officially last place and it never felt so good.

Back from Columbus and Hot Messes!

Our girls at PNP are still going strong on the new Muscled Up Cardio Challenge! We're starting week four and here's a few shots from team Journal Through Pictures of the "Hot Mess" that ensues after a PNP workout.

How fabulous does Jill look in her Body Under Construction shirt? And, I just love a girl who looks like THIS when she finishes a fat busting workout!

I am also featuring and easy, clean menu from one of our Moderators. Jessica is working on losing few pounds while eating things she loves. No measuring. Just eating healthy and keeping it filled with the things she enjoys.

Jessica's EASY Menu

B:Oatmeal, blueberries, coffee
S: Raw Carrots
L: chicken black bean, quinoa wrap, and an orange
S: apple and cheese stick
D:2 cups of squash with tomato sauce and meat sauce
S:SF Pudding or Roasted Edamame

We're back from Columbus! Mammy and several PNP girls finished their first half/full marathons. It was such a great weekend. We had good laughs, good times, a great race, and enjoyed ourselves so much. I will have pictures, a video, and a blog detailing the story later this week.

I want to congratulate ALL PNP girls who walked...AND those who ran or walked in other areas of the country at the same time we were in OH. If I leave you out, PLEASE leave a comment with your information. Also, any of the girls who raced who want to reply to this message with your race report or feelings PLEASE share with all our readers.

First Half Marathon:
Lisa S - Des Moines, IA
Mammy
Angela
Julie
Jill B.
Caroline

First Marathon Runners:
Jeannie
Kathy M.

Half Marathon Finishers:
Jennie G.
Jenny B.
Jill M.
Corinne
Kathleen
Tammi

Marathon Relay:
Jane - NM (Because we would never survive any race without your prayers or support in previous races!)

PNP Gets PHIT With Our HUBBIES!

For the first time ever, we totally allowed the husbands to enter a challenge with their wife. It was an awesome experience. The way we did it was to create a message thread in our forums just for the couples. The wives updated regularly how the team was doing.

I'm super proud of our teams. Most of us made it to the end of the challenge with a husband who...

• Lost some weight.
• Is eating and thinking better about food than before the challenge.
• Understands more about how important our lifestyle is to us.
• Is willing to exercise a bit more and WITH US on occasion.
• Gets how important PNP is to the wife! Seriously, they saw we aren't just a diet site! We are a family and a lot of them get that now.

My King was a part of this, too. Chris, if you read this, I know how hard it is to be married to me. I know PNP gets demanding because the Queen seems to always find a way to work PNP into our life. You've run your first marathon because of it, you've grown as an amateur photographer through our events, and you often spend YOUR evenings giving me therapy when I'm tapped out from doing the same for 100's of people a day.

You lost eight pounds this challenge. You "contemplated" starting some regular exercise. You even think about food and what we can share when we go out so that we are BOTH eating responsibly. I LOVE it and I'm glad you jumped in the challenge and made some positive life changes. I love you with all my heart.

NOW for the winners who took all the money. Our winners were TEAM MABRY!!!! Dawn and Jeremy worked it! Dawn began working out more in the mornings and Jeremy just went nuts with his eating and he lost 20lbs in EIGHT WEEKS! Here's their pictures.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Here's some of what they had to say about their results and the challenge.

Describe your diet the past eight weeks.

Both of us followed a clean eating type meal plan. Eating lean proteins, veggies, fruits and good for you carbs. We didn't count calories much but just ate healthy.

 

Did you have ups and downs or did you make steady progress?

Jeremy - I had steady progress the entire 8 weeks. I had a few cheat meals along the way but got right back on track which is what got me to the 20 pound loss.

Dawn - Progress for me didn't come on the scale in the beginning at all, in fact it went up but, then it slowly but surely started moving down. I could tell that I was getting smaller inches wise as the weeks were going along.

 

If you did have struggles, how did you overcome them?

Jeremy - Did not have any struggles believe it or not.

Dawn - I struggled the first 4 weeks with the scale not moving but I kept going and it finally showed me the love.

 

Describe how you feel today versus how you felt the week before the challenge.

Jeremy - I feel a lot better with a lot more energy.

Dawn - I feel motivated because I can see that even 4.2lbs can make a big difference. I can feed off that to keep going to reach my next goal.

 

Would you recommend a PNP plan or book to someone who wasn't ready to commit to the community? Why or why not?

Jeremy - ABSOLUTELY! All of the information, workouts and diets are good and beneficial even if you aren't a part of the PNP community. If you do the workouts and follow the meal plans then you WILL lose the fat.

Dawn - Well of course I think everyone should at least purchase a PNP book even if they aren't going to be a part of the community. I am confident it can change their life if they follow through with the plan.

This has been a great eight weeks for both of us. We feed off each other when we are both strong. In return, the times when we are weak we often both cave, but I think that will get better in time. We will stay strong for one another when we see the other one becoming weak. This health/fitness journey is SO MUCH easier when you have your support network (like your spouse) on board. When both people "get it" then the sky is the limit for what you can achieve.

It's been fun, we both plan to continue our journey to reach our next set of goals. Can't wait to have more "afters".

Maintenance or Progression Workout?

I am on vacation this week hence no blogs, but in the PNP forums I've been popping in with pearls of wisdom. This week in our fitness forum my chat/discussion theme for the week was, "Grade Your Workout and Corinne Will Critique."

The reason for this was to help the girls think about the purpose behind each workout. Every workout needs a goal before you start: busting it, recovery, training for a marathon, building some muscle, losing fat, etc. I also wanted them to come to a natural conclusion: each of us can always do a little better even when we think we are working hard.

A lot of clients took the time to participate. I am happy they did because we learned a lot to help them move forward. Here's my "executive summary" for the PNP girls and I thought it could help some of you who have purchased my workout programs. Those workouts all have purpose detailed in the books so now you have a way to make sure you are getting there.

 

First: How to Grade Your Workout...Corinne's Way

Take a look at this quote...

"We're a species that seeks comfort and rejects pain. As a woman losing weight intent on success, whatever the goal may be, we must reverse this outlook. We must seek pain and reject comfort. When I speak of pain, I don't mean the type that causes injury, but the type caused by effort."

This week tell me how you feel after workouts. Your homework is to describe in detail your breathing, your muscles, your clothes, your mind, and anything else relative to what you feel like during and after the workout.

Second, start your post with a grade. Grade each workout this week. Don't do it 15 min. after you are done. All of you should have a journal/binder you are using at the gym. As soon as the workout is over I want you to grade the workout.

A = I did exactly what the goal of the workout was (steady state, vomit intervals, searing strength training, low intensity recover)

B = I was close to a GREAT workout. I didn't stick to the goal but I feel like it was a good workout.

C = I did a workout but it wasn't what was planned. It was an OK workout but needs to be more on target for me to be successful.

D = I punched the clock and wasn't focused. Hey, at least I was moving.

F = This workout was not worth the effort. I need to do more or I will get no results.

Most of us in fatloss mode, changing our shape, and preparing to be hot will spend a good bit of our workout time in the zone of kicking ass in the gym. I want you to really evaluate how you feel each time you workout and make sure that it is filled with INTENSITY, a GOAL, and focused on making you fitter and PHATTER than you have ever been in your life.

 

Second: Corinne's Summary of the Week...Lessons Learned

This week has shown me that "mentally" we/me/all of us need and usually can up the ante on most workouts.

It truly takes workouts with purpose to lose fat and get to goals. I've said it 1000 times but every workout needs a purpose and you work to the potential of THAT workout.

Endurance Training = filled with workouts that CAN'T and shouldn't be all out.

Fat Loss Intervals = you should look like that most of the time.

Strength Training =   you need a combo of angry faces, less talking, a little icky feeling because you are working so hard, and then whipped when you leave.

Recovery = there are times in our life we have injuries and we workout to make ourselves get back to those other faces and THAT is a good workout.

I CHALLENGE all of you to grade every workout and keep it in your journals. You will be surprised that when you are giving yourself a grade that you will work harder and probably push enough to go from maintenance workouts to progression workouts.

To me, a maintenance workout is you punching the clock and feeling good you did something for your health. We are all supposed to workout daily in some fashion just to have a normal, healthy life.

A progression workout is where you leave knowing you did something EXTRA to make a difference towards your goal. THOSE are the workouts I want you girls doing.