Believe in yourself

I'm not perfect...I have no fear when it comes to trying new things. I really believe that nothing will kill me, so I go for it!

Drink Lots of Water

Muscle is made up of more than 70 percent water. A high-protein diet requires more water as do intense workouts since these both are dehydrating activities. Water is also needed to transport vitamins, minerals, supplements, and even foods throughout our bodies. If our water intake is too low, our muscle fullness decreases, and a toxic buildup of ammonia, urea, uric acid, and other bad stuff can start to accumulate in our bodies. That’s why, to stay hydrated and pumped throughout the day, we should make it a point to drink about a gallon of water each day with and in between our six meals.

Those are the basic nutritional principles in the Fitness Made Simple program. Following them will help build muscle and burn fat. However, if you are particularly concerned with fat loss, you need to consider one additional factor.

The Benefits of Drinking Water

Water is a magical drink. It helps transport vitamins, minerals, and other nutrients throughout our bodies, plus it flushes out toxins and other waste products. Our muscles consist of 70 percent water, so drinking lots of it helps keep them looking full and pumped.

I like to drink lots of water, about a gallon a day, not only for its health benefits but also because it helps keep me lean. You can drink it with and in between meals to curb your appetite and decrease cravings. A trick to stop overeating is to have a full 8- to 10-ounce glass of water before each meal because it fills up your stomach and causes you to eat much less than you normally would if you didn’t down the water first. Water’s my best friend when it comes to sticking to a lower-calorie nutrition plan.

After Exercise

When you have completed your exercise regimen, instead of eating carbohydrates, grab some fresh fruit or water. The reason is that for a minimum of an hour after exercise, the body is still breaking down fat. You need to allow the body to finish doing its job.

Making Fitness a Priority and Readjusting your Mindset

Everyone complains about time limitations. People justify not working out or eating healthy by saying, “I don’t have time.” If this is the case, you have to make time.

It’s not that hard to do. Think of fitness as a priority, something that you must fit in, like going to work, eating, sleeping, or even using the bathroom. It should be that much of a staple. Everyone has 24 hours in a day. That’s a lot of time. What matters is how you fill those hours. Take a moment to list all of the things you’re doing now that you make time for and ask yourself how important they are to you and your happiness. Are they more important than improving your health and getting the body you want? More important than feeling better? When I used this simple technique, I couldn’t believe how many ridiculous, habitual things I was unknowingly filling my days with and putting ahead of my fitness pursuits.

Just write down your short-term and long-term goals as well as what you planned to do to accomplish them. Writing things down just makes them seem more real.

Don't be too hard on yourself

No one eats perfectly all the time, so don’t give up if you have a bad meal, a bad day, even a bad week. The same is true with exercise. There are going to be days when you may not feel like doing your A.M. cardio workout or lifting weights later. If that happens and you miss a day, don’t give up and tell yourself it’s hopeless. Just try to make progress the next day.

Once again, keep in mind that the first few weeks of anything new can be difficult. You’re trying to change a lifetime of habits, and it can’t be done in a single day. It’s crucial to look at your new fitness lifestyle as just that—a lifestyle. Trust that you are taking control of your life and changing it for the better. Look to the future with a sense of eagerness and excitement!

Random Thoughts...

A pound of fat bulges out 18% more than a pound of muscle. Muscle weighs more. Don’t stress about the scale.

During exercising, you must increase your hydration level! Even a very slight dehydration can slow your metabolism by 3% or about 45 fewer calories a day.

People often say that motivation doesn't last. Well, neither does bathing...that's why we recommend it daily.

Water helps flush toxins & cellular wastes from the body, hydrates cells, aids in digestion, & maintains the health of skin, hair, and nails.

Thought of the Day

Nothing will work unless you do...to be successful, you must dedicate yourself 100% to your diet, training and mental approach..

Tuesday, Wednesday and Thursday

Tuesday:
I worked out the Biceps and then did 2 Cardio Classes.
The First one I took was Hip-Hop Hustle. Hip-Hop Hustle is a Modified version of the classic Hip-hop Aerobics...just a little faster paced. The moves are not as technical but it's a fun class to go to...

The Second class I took is called "Strength and Training." This class is a more modified version of the classic Circuit Training class I use to teach back in the day.

Wednesday:
Shoulders and Turbo Kick Class...

Shoulders:
Side Laterals (5 sets with 15-12 reps)
Reverse Grip Front Raises (6 sets with 15-10 reps)
Seated Bent Side Laterals-Back Deltiod (5 sets with 12 reps)
Cable Upright Rows (6 sets with 15 reps)
Military Press (4 sets with 10 reps)

Turbo Kick Class with Alicia teaching.

Thursday:
Rest Day - Watching the NBA Finals with friends and family

Sunday, Monday and Tuesday

Sunday:
Yoga and Turbo Kick Class

Monday:
It was a Holiday and Aerobic classes were so hard to come by...I took a Zumba Class that was taught by Alicia...She's a fun aerobics instructor and easy to follow. It's been a while since I took any of her classes and I should make note to do it more often.

Tuesday:
Hip-Hop Aerobics and Circuit Training
I also worked my Biceps in the process...just for toning.

Saturday May 29

Run at the Beach
The past 2 days have been nothing but Cardio for me...nothing special, just working out the most important muscle in the group...the heart.

Today, I ran only 2 miles from Mission Beach to Pacific Beach....all on the nice and beautiful sand. One of these days, I'd love to run a Marathon...I just need to get my muscle mass down quite a bit and build up my endurance.

Friday May 28

Turbo Kick Class Cardio

Thursday May 27

Shoulders, Abs, and Cardio

Shoulders:
Single Side Laterals (5 sets with 15-12 reps)
Cable Upright Rows (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Machine Military Press (5 sets with 10 reps)

Abdominals:
Side Bends
Crunches (100 each- sides and front...300 reps)

Cardio:
Turbo Kick Class

Wednesday May 26

Rest Day

In the Heat of the Night Tuesday

Talk about Hot and Humid...It was extremely hot and there was almost no ventilation in the aerobics room. I took the Hip-Hop Class which is always fun to do on a Tuesday Night but something was wrong...it was extremely hot and 15 minutes into the class, I had to change shirts due to the fact that my body was burning up and I needed some ventilation (I was wearing my short sleeved Adidas Soccer shirt and replaced it with my ventilated sleeveless muscle shirt)

I remember my body wanting to quit 45 minutes into the class and drinking alot of water but my mind told me not to...it was a matter of endurance for me.

As I started the next class(Circuit Training), I was watching loads of sweat dripping on the floor...I had already committed to the class and it was all HEART that drove me to finish it. There was a couple of times where I just wanted to say, "Quit"...but I would not give in. I just stopped for a second...got a really short breather, and drank more water to re-hydrate myself, and got back on the floor....it was a "Battle of Wills" for me and there was no way in hell, I was gonna lose.

As I got home, I felt like I just went 15 rounds with Muhammad Ali (in his prime)and my whole body was spent...my arms, my abdominals, my legs...everywhere on my body felt the fatigued.

Did I over push myself tonight...I might have, but then again, probably not. I didn't quit on myself and to me, that's important. I won a pyschological edge on myself tonight and I'm guessing that if I want to achieve my goals in life...I have to "Just Do It".

Monday Back Workout

Today, I worked out the Back...I tried different things today to keep it interesting and to keep it fresh. Here's what I did...

Back Workout:
Cable Pullovers (5 sets with 12 reps)
*note- pullovers work the ribs as well as the back muscles...never go extremely heavy on this
Cable Rows Heavy (5 sets with 12 reps)
Machine Seated Pulls (5 sets with 12 reps)
Cable Behind the Neck Pulldowns (5 sets with 12 reps)
Cable Pulldowns Front Chest (5 sets with 12-10 reps)

Cardio Workout:
Turbo Kick with Alee Teaching the Class

The rest of the week...

Wednesday and Thursday - May 19 & 20...rest

Friday May 21:
Turbo Kick Class with Georgetta Teaching (subbing for Ai)
Shoulder Workouts (5 different workouts with 5 sets)

Saturday May 22:
Chest Workouts (5 different workouts with 5 sets)
Legs (10 sets of Squats - heavy)
No Cardio

Sunday May 23:
Short workout....Just worked out the arms
*note- I had a Party to go to so time was limited

Arms and 2 Aerobic Classes

I did a Split today...my Arms and 2 Aerobic Classes.
In the afternoon, I worked out my biceps...

Biceps:
Hammer Curls (6 sets with 15 reps)
Seated Dumbbell Curls (6 sets with 15-12 reps)
Machine Preacher Curls (6 sets with 15 reps)
Straight Bar Curls (6 sets with 12-10 reps)

Aerobics:
Hip-Hop Class (first hour followed by...)
Circuit Training Class (Weights and Cardio)

Fitness Shoes - Pros and Cons

Lately on the television, there's been a push for fitness shoes you can just wear anywhere around and lose pounds and inches off your butt and thighs...as a matter of fact, there is even one commercial that has Legendary NFL Football Player Joe Montana wearing one of these such shoes that rock back and forth and keeps you burning calories as you walk around doing everyday chores.

Reebok calls it the EasyTone; Skechers, the ShapeUp.

These curved-sole shoes, transforming people into human rocking chairs, cost up to $130 and promise to keep you fit even while grocery shopping. During 2009 sales grew 14-fold to $245 million, estimates market researcher NPD.

One problem: "They mostly affect the foot and ankle," says Dr. Michael Ross, director of Rothman Institute's Sports Performance Lab, which counts the Philadelphia Eagles, Phillies and Flyers among its clients. "There is no evidence they will help you tone better or quicker than a regular shoe."

How do you avoid getting ripped off from shoes like these...Join a Gym.

Changing Things Around...

This week, I'm changing things around a little. I'll still be doing splits (weights in the afternoons and aerobics at night).

Last week, my muscles were way too fatigued, especially when I tried to do a circuit class and my muscles were a little too spent. I'm trying to build up my shoulders (looking for that cannonball shape)so now I'll be doing my shoulders on Wednesday and Saturday (sometimes on Friday).

Today, I worked out the Chest and Legs...and I did a Turbo Kick Class later in the evening.

Here's the Breakdown of my Workout...

Chest:
Cable Cross Overs (6 sets with 15 reps)
Dumbbell Chest Expanders (5 sets with 15 reps)
Pec Deck (6 sets with 15 reps)
Bench Press (5 sets with 12-10 reps)

Cardio Workout:
Turbo Kick Class

Leg Workout:
10 minutes of Aerobic Leg Raises

The weekend...

May 14th on a Friday:
Chest, Shoulders and a Turbo Kick Class...short and very basic

May 15th on a Saturday:
I had a Busy day that Saturday so all I could squeeze in was doing Stairs at the Convention Center for Cardio.

May 16th on a Sunday:
Today, my body told me to keep it real...so I rested and enjoyed myself. I got to relax and just soak it all in.

Back and TURBO KICK

Today, I worked out my Back Muscles to be followed with a TURBO KICK Aerobic Class.

There was no warm-up today because I went straight into my Turbo Kick Class.

Back Exercises:
Wide Grip Pulley Pulldown to the Chest (6 sets with 12 reps)
Cable Rows (5 sets with 12-15 reps)
Wide Grip Pulldown in the Back of the Neck (6 reps with 12 reps)

After all was said and done, I started to get ready for my Turbo Kick Class...It was intense as well as it was fun...

Wednesday Arms (5-12-10)

Just kept it Basic...no Aerobics this Wednesday, but I did Cardio on the Elliptical Machine.

Warm-Up and Cardio:
15 minutes on the Elliptical Machine

Biceps:
Straight Barbell Curls (5 sets with 12 reps)
Seated Machine Curls (6 sets with 20-15 reps)
Hammer Curls (5 sets with 15 reps)

Triceps:
Pulley Pulldowns (6 sets with 15-12 reps)
Upright Kickbacks (6 sets with 15-12 reps)
Machine Pulley Rope Pulldowns (6 sets with 15 reps)
Single Pulley reverse grip pulldowns (5 sets with 12-10 reps)

No Aerobics on this Wednesday...

Double Dose...

May 11, 2010

I did a double dose of aerobics last night...I first had my shot at Hip-Hop Hustle which is a form of Hip-Hop Aerobics, but a little bit fast paced and then I did a Power Sculpt Class with incorperated the use of a Step Board, Weights and alot of stamina.

After 2 consecutive Aerobic Classes in a Row...my body was a little shot.
It's a good thing I didn't do any weight training that day cause I felt it in every muscle in my body.

Monday Shoulders (5-10-10)

Today was another shoulder workout day for me...Here's what I did.

Warm-up:
15 minutes on the Elliptical Machine

Shoulders:
Dumbbell Side Laterals (5 sets with 15-12 reps)
Reverse Front Raises (6 sets with 12-8 reps)
Seated Military Presses (6 sets with 10 reps)
Cable Upright Rows (6 sets with 15 reps)

Cardio:
TURBO KICK Class

*note~ afterwards, I complimented the Aerobics Instructor on how well she teaches her class. Then she complimented on how well I go through her class without breathing hard...I told her I use to be an Aerobics Instructor myself but I was not interested in becoming one in the near future...

Anyone that say's the Instructor Doesn't Matter...

Anyone that says or thinks that the Aerobics Instructor doesn't matter is Dead Wrong...I've been to quite a few classes that this one aerobics instructor teaches and I was patient enough for the past couple of weeks, but this is not going to work.

Today, I saw more than half the TURBO KICK Class confused on what moves they were going to do next. It was horrible. Her timing is way off and when she's telling her next moves, it's almost to the very last second. I've seen some good instructors and I've seen some bad ones...but this instructor really needs to work on her people skills as much as her timing because more than half the class walked out on her class today.

As a former Aerobics Instructor myself, I've always been taught that if the people you teach aren't getting it, then keep it simple. You can go a long way by keeping it simple...that's part of the people skills I see that some of the aerobic instructors really need to learn today.

Also...it's not about how loud or how cool the instructor thinks their music is...It's about getting your message across to the class. Remember...you are there for them (the Class). You make it good and fun and easy to follow, then you will always get repeat customers (or in the case of your class...a following)

That's my 2 cents and my perspective on this...

Turbo Kick - Downtown Chula Vista (5-07-10)

I'm making it a light workout day for me today...I took Ai's class this morning and it was pretty fun...too bad her microphone went out in the middle of the class. The way we did it in the old days...if the MIC went out..we simply yelled out the commands for everyone to hear.

That's the problem I see with alot of the Aerobics Instructors today...they need to improvise alot better. Ai did alright, but it could have been better.

She just needed to turn down the volume for everyone to hear her or...just keep the routine simple. You can go a long way when you keep it simple...especially when things like the microphone going out happens.

Trust me...I know. I was good...damn good and everyone that ever took my class knew it.

Chest Workout (May 6, 2010)

Tonight, I worked out my chest. I hardly work out the chest nowadays because I'm no longer looking for size in the chest area, but I do realize that I still need to tone the chest muscles to look and feel real good about myself...this is how it all went down tonight.

Warm-Up Routine:
10 minutes on the Elliptical Machine (to get the heart pumping)

Chest Workout:
Cable Crossovers (6 sets with 15 reps)
Bench Press (6 sets with 12-10 reps)
Dumbbell Chest Openers (6 sets with 15 reps)
Pec-Deck (6 sets with 15 reps)
Dips (4 sets with 10 reps)

Cardio Workout:
Turbo Kick Aerobics Class*
*note~ there was a substitute instructor tonight...she's pretty good but needs to work on her timing a little

Massive Arms Attack...

After taking a day off from weight training, I felt a little hunger in working out my arms...both Biceps and Triceps. I put in a good one hour and a half to get the burn I so desired.

Later on in the evening, I went over to the Bonita 24hr Fitness and did a TURBO KICK Class to finish off my workout....Here's a breakdown of what I did today.

Warm-up Routine:
12 minutes on the Elliptical Machine

Bicep Workouts:
Straight Bar Dumbbell Curls (6 sets with 15-12 reps)
*note: when doing this exercise, you want to try and use a straight bar to work different parts of your biceps
Hammer Curls (6 sets with 15-12 reps)
Machine Pulley Curls (6 sets with 20-12 reps)
Seated Dumbbell Curls (5 sets with 15-12 reps)

Tricep Workout:
Elbow Upright Kick-backs (6 sets with 15-12 reps)
Tricep Pulley Pulldowns (6 sets with 15-12 reps)
Reverse Tricep Pulley Lullbacks (6 sets with 15-12 reps)


Cardio Class:
Turbo Kick Class

Light Workout...

Today, my body needed a rest so I took advantage of this rest day and just did some Hip-Hop Aerobics...

Mayday Monday Workout (Shoulders)

Today was a nice solid day for working out the shoulders...I even got to try out the REVERSE FRONT RAISES' to attack my shoulders. Here's a Breakdown of what I did today.

Warm-Up Routine:
15 minutes on the Elliptical Machine

Shoulder Exercises:
Seated Reverse Lateral Raises (5 sets with 15 reps)
Side Dumbbell Lateral Raises (5 sets with 15 reps)
Reverse Grip Front Raises (5 sets with 15-12 reps)
Dumbbell Upright Rows (5 sets with 12-8 reps)

Abdominal Exercises:
300 crunches (100 Front, 100 Right Side, 100 Left Side)

A little bit of arms...
Machine Curls (6 sets of 20 reps)

Cardio Workout:
Turbo Kick Class

Reverse Front Dumbbell Raises

Description:

In most cases, isolating the front of the shoulders (anterior deltoids) isn’t necessary due to the fact they’re recruited and strengthened every time a pressing movement is performed for the chest.

With that being said, if rehabilitation is your goal or your anterior deltoids are stubborn and require specific isolation, then front dumbbell raises make for a great additon to your routine.

Reverse Front Dumbbell Raises are quite similar to the regular Front Dumbbell Raises, only instead of raising your arms with the palms down, you raise them with the palms facing up.

It hits the front ball of the shoulder like no other shoulder exercise does (and it works the front high upper chest).

Today, I tried this exercise out and the results were incredible...the front side of my shoulders felt the burn after just 4 sets (I was so use to doing them with the palms facing down)

Getting Back On Track...

Today was one of those days that you tell yourself, "I really need to get myself back on track". I was so determined to get back to basics that I went out and pushed myself to the limit...meaning that I put on the maximum weight I know I can work with on all my sets and I wanted to get in at least 15-12 repetitions.

Today was Back Workout Day but I wanted to get in a Turbo Kick Class for some Cardio.

Warm-Up Routine:
15 minutes on the Elliptical Machine

Back Exercises:
Cable Lat Pulldowns Behind the Neck (5 sets with 15-12 reps)
Cable Rows with Slight "V" bar (5 sets with 15-12 reps)
Cable Lat Pulldowns Front of Chest (5 sets with 15-12 reps)
Reverse Pec-Deck (4 sets with 10 reps)

Cardio Workout:
Turbo Kick Aerobic Class

Christopher's B-Day...

Today was my Nephew's (Christopher) Birthday, so I had to cut my workout really short today.
I missed doing a Cardio Class today...no Aerobics which was kind of a bummer today, but I did do 15 minutes on the Elliptical Machine (for warm-ups) followed by working out the chest and legs...

Warm-up Routine:
15 minutes on the Elliptical Machine

Chest Workout:
Cable Cross-Overs (5 sets with 15-12 reps)
Bench Press (5 sets with 10-8 reps)
Dumbell Free-Weight Chest Expander (6 sets with 15 reps)
Pec-Deck (5 sets with 12-10 reps)

Leg Workout:
Leg Press (6 sets with 20 reps)
Calve Raises (6 sets with 20 reps)

Armed and Dangerous... (4-27-10)

Today was a great day to work on the arms. I basically blasted my Biceps and attacked my Triceps along in the process...after months of intense workouts, I'm really starting to see good results from all the hard work that I've put into the gym...but I'm nowhere near done yet. It is a work in progress...and I will continue to work after I get the results that I'm looking for.

Here's the breakdown of what I did today...

Warm up Cardio:
10 minutes on the elliptical machine

Biceps:
Standing Alternating Curls (6 sets with 15-12 reps)
Seated Blaster Curls (6 sets with 15-12 reps)
Machine Blaster Curls (heavy to pyramids - 6 sets with 15-8 reps)

Triceps:
Machine Tricep pulldowns (heavy - 6 sets with 15-8 reps)
Standing Upright Kickbacks (4 sets with 10 reps*)

*note...I was feeling a little exhausted after Blasting my Arms

Tonight...for cardio

Hustle (Hip-Hop Aerobics)
Hustle is a form of Hip-Hop Aerobics...more basic to regular dance moves and there is not a lot of technical funky moves. My friend Ai taught the class and she was very easy to follow.

Dreary but Solid Day

After a long weekend, and alot of food at the anniversary (I watched myself on the Diet), I had a solid workout today. Though I didn't do any Aerobics of any sort today, I did do 30 minutes on the Elliptical Machine for cardio, and I worked out my shoulders, and my abdominals.

Cardio Workout:
30 minutes Elliptical Machine

Shoulder Workout:
Single Side Laterals (5 sets of 15 reps)
Front Raises (5 sets of 15 reps)
Arnold Press (5 sets of 12x10 reps)
Cable Upright Rows (6 sets of 15x12 reps)

Abdominals:
300 crunches
side bends for obliques

*note ~ no aerobic class due to visiting my brothers place for dinner

Turbo Kick - Mission Valley (4/23/10)

Today, I worked out at the Mission Valley 24hr Fitness Gym.
I did some intense shoulder training to start things off.

4 sets of individual side lateral raises (15 reps)

4 sets of front raises (15X12 Reps)

8 sets of upright rows (15x12 Reps)

Then I did a Turbo Kick Class...it was hot and there was hardly any ventilation in the aerobics room.

I then cooled down and stretched for about 10 minutes...

Exercises to Lose Your Love Handles

The Side Bends:

Although this is a simple exercise, don’t doubt its effectiveness in helping to lose those love handles fast.

To start, stand tall and straight with the feet shoulder width apart.

Bend the knees slightly then lower the upper body to one side and then to the other side.

Do not lean forward or backwards, only side to side.

The Torso Twist:

This is an excellent exercise to follow the side bend as you are already in the standing position. The torso twist is also quite effectual at eliminating those ‘love handles’.

From the standing position, with feet still shoulder width apart, twist the torso in a slow motion from one side to the other side.

Be sure to use the torso to twist, not the hips or the exercise won’t work. Keep the upper body straight and don’t bend. Focus on using the oblique muscles to do the twisting.

Plank Exercise Pose:

Lie on your stomach, feet together.

Now place your hands under your shoulders and extend your arms into push-up position.

Contract your abs.

Keep your body straight and elongated, from your feet through your head.

Hold for 10 breaths.

Plank Exercise with Knee Touch Oblique Exercise:

Begin in push-up position, fully extending your arms to lift your body off the floor.

Elbows and knees should be straight, body elongated, with your weight resting only on your palms and the balls of your feet.

Keep your abs tight. Very slowly touch your left knee to the floor, then slowly with control return it to starting position.

Don’t let your lower back sag when your knee drops to the floor; this is trickier than it sounds. Repeat on opposite side.

Continue alternating sides. Each alternating side equals one rep.

Forearm Plank Exercise Pose:

Lie on your stomach, feet together.

Clasp your hands in front of you so your forearms are on the floor.

Now flex your feet so your toes are braced against the floor and your heels are pointing toward the ceiling.

Lift your torso and legs off the floor so you’re supporting your weight with only your forearms and toes.

Don’t let your back arch, and don’t raise your butt toward the ceiling; keep your body long and straight.

Hold for 10 breaths

Side Stomach Plank Exercise:

Sit on your right hip with your legs straight, your left leg stacked atop your right leg. Place your right hand on the floor beneath your shoulder.

You can balance yourself by placing your left hand on the floor. Now fully extend your right arm so your hip and thighs come off the floor. Place your left arm on your left hip. All your weight is being supported on your outer right foot and right hand. Lengthen your body into one long diagonal line from your heels through your head.

Hold for 10 breaths.

For more of a challenge doing this exercise, stretch your right arm straight upward, which will work the side stomach and abdominal obliques even more.

Fitness Words to Live By...

Fitness is a lifestyle.
All you need is a little motivation.
Train hard...No Pain, No Gain.

Pushing your body to the limits.
Energy to build muscles, adrenaline to pump you up.
One step is where it all starts off...
Putting in the time and effort no matter what it takes.
Living a life of dedication...and
Earning the body you worked so hard to get...

Sitting down is not an option...
Universal gyms are a great alternative to free weights.
Cardio is always a must...and finally
Keep true to your diet.