Needing some motivation...

If you aren't working towards it, then maybe you don't deserve it!

I've come to a conclusion...

The last couple weeks have been somewhat hard, I've had my binge moments (which I always regret) and it is just NOT worth it.  Here is my conclusion...That food that you want to binge on is NOT going to disappear!!  It will still be there when you get a "cheat" day.  Even though that "cheat" day may only be 2 or 3 times a month, you can spread it out to have certain things on those days.  Here is what I've done to help, weird I know, but it helps.  I pretend like I ate that cookie, or that bowl of ice cream.  I haven't forgotten what cookies taste like, so if I pretend like I ate it I feel satisfied.  Odd? Yes.  But hey it has helped me immensely this last week.  It may be only 100 calories (for a bite;) but it's still 100 calories worth of junk that leads to that excess tire around my midsection!  Exercise should be about rewarding your body with endorphins and strength, not about punishing your body for what you've eaten.  You can't out-exercise a bad eating habit.

Minus the tattoo this is where I will be - give me time!

Destroy Fat!

Once again, another article from Griff...

Ok, you are talking to a friend that you have not seen for a while, just shooting the breeze and catching up when all of the sudden you hear him say, “I just started a new exercise program and I am doing my cardio 6 times per week to burn the fat and I lift in the gym 3 times per week to firm up”.  You nod your head in an affirming gesture, end the conversation, and go on with your day.  You return to work after your lunch-break and over hear two ladies in an adjacent cubical saying, “Yea, I just started working out again but I am just focusing on cardio for now to burn the fat and then when I reach my goal I will start with the weights”.

Many of us have heard statements such as these and many more.  Those that make them have the very best of intentions but the very worst of factual information.  Today I want to give you some facts that will change your approach to fitness and ultimately point you in the right direction for whatever your fitness goal may be.

Must-Have Natural Metabolism Elixirs:

1- Resistance Training: 

For those of you already involved with resistance training congratulations!  For those of you who are either not doing it or putting it off, till “I have lost some initial weight”, please reconsider the following physiological process of fat burning:

                -Resistance training is the nuts and bolts to building muscle

                -Muscle is a metabolically active tissue, meaning that it is the tissue that is constantly burning calories and fat.               

                – Resistance training is the ONLY way to increase your level of lean muscle tissue that will help you in your fat-burning quest.

2- Proper Cardio/Resistance Training Balance

This goal will vary for everyone depending on fitness levels, goals, age, gender, and so forth. 

A few rules of thumb that might help you…

A- If your goal is weight loss: You want to start with 50/50 split between cardio and weights.  For example cardiovascular activities on M/W/F and weights on T/TH/SAT.

B- If your goal is muscle gains: You want to start with the scale swayed towards more weight training days.  So you might go to four days of weights and only two days of cardio.  In reality this particular set-up can burn just as much and in some cases more than the weight loss regime that I just listed under letter A.

C- If your goal is weight maintenance:  typically weight training 3-4 days per week with 2-3 days of cardio injected on your non-weight training days.

3- Muscle Building Nutrition

How many of us go to the gym, do our workout and then lie to ourselves with some of the following excuses…

-“I workout so that I can eat like I want to”

- “I workout so hard that my body can handle some of the junk food that I consume frequently”

- “I am not making progress in the gym so it must be my workout” (completely turning a blind eye to poor nutrition)

The truth is that nutrition is 80% of the fat loss battle whereas the gym is only 20% (I use those statistics to make a point)  Yes we need to workout and workout hard, but how can we expect our bodies to build muscle and burn fat if we are giving it crap food every day?  The math does not add up and that is why there are so many frustrated, plateau stricken, ever persistent gym going people out there that never get over that last fat hump.

The bottom line:

We all have certain beliefs and perspectives about resistance training that may or may not help us in our fitness goals.  I am speaking to some people in particular.  1-) Those wishing to shed body fat 2-) Those only participating in cardiovascular exercise 3-) Those who have viewed resistance training as a “guy thing” or those who have been turned off by massive bodybuilding men and women thinking that they will look like them if they participate in a sensible resistance training program.  Resistance training consistently beats cardiovascular exercise when it comes to burning fat and maintaining healthy body fat levels.

If you truly want your body to become a Fat Burning Machine please do away with those worn out and tired myths and consider the aforementioned points in this article.  Become a believer as your fat melts away and you maintain the lean muscular and sexy body that you have always wanted.

The truth

I want my fridge to ultimately look like this!

You can feel sore tomorrow, or you can feel sorry tomorrow...You choose.

I think I need to add more weights...

There are only two choices: make progress or make excuses

I've done much better in my eating habits!  I've felt so much better about myself this week so far and am hoping to keep it up!  I'm not nearly as sore as I was hoping I'd be after doing stairs at the stadium last night!  But today I'm running for distance instead of strength endurance.  Aiming for 5 miles tonight!  Believe me, I will be doing stairs again this week!  Then I'll continue to increase my reps until I seriously can't feel my legs any more!





I found this saying earlier today and believe me I know how true it is.

This has happened to me before and sadly enough it has been by family, the ones you'd think are supposed to give you the most support, right?  Hearing these things only give me more determination to give it my all.  Sometimes I get off track, then I just try to remember my ultimate goal.


Most of the times I'll try and be healthy when I go out to eat.  I will be taking that way more seriously as of now.  The calorie and fat content is usually far underestimated than you'd think at a restaurant.


I am deciding to make progress rather than excuses and justifications.

Why do I want to get fit?  That fat around the hips, not entirely terrible... that fat AROUND all your organs!!! That's the fat that kills you!  I don't want to die from something I can prevent!





Here is what i'll do after Fitment Infinity tonight!  Love HIIT training!!

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4

• HIGH KNEES WITH JUMP ROPEmax. reps
• BACKWARD LUNGES WITH SANDBAGmax. reps
• REVERSE PUSH UPSmax. reps
• MONKEY PUSH UP AND JUMPmax. reps

Think you won't make a difference with one run? You won't make a difference doing nothing.

I'm hoping one day to look like this.  Now, she has the ultimate bikini bod!



Last week went well!  For eating out 3 of the 7 days, I feel pretty confident in the food choices I made.  Also... I was tempted with Ice Cream last night after my softball game!  I feel much better announcing that I declined rather than accepted to take the offer, although I was willing to go for their sake.


I did a killer leg workout today!
Running tonight!

Every accomplishment begins with a decision to try

Mine and a friend's goal to run every day this week!


No excuses!


3.25 miles yesterday!  Bring it on today!  PLUS stairs :)

Your body keeps an accurate journal, regardless of what you write down.

I know this to be the total truth!  You can pretend like you didn't eat those french fries, that burger, or those oh so good cookies, but your body sure knows you did!  I'm not saying to NOT eat these things, but twice or three times a week, ugh.  Actually, your body needs fat, not only the essential fat, but in order to burn fat while exercising, you've got to have it.  You don't want to use your stored energy, why not burn the fat we do not need.


Going out for a massage with the hubby, I will be back.