Why Failing Your New Year’s Resolution is Good for You

success-really-looks-like

 

It’s that time of year again. The time when you set New Year’s Resolutions that you are determined to stick to this year.  I’m here to tell you that failing your New Year’s Resolutions is one of the best things that can happen to you. Let me explain…

What is a New Year’s Resolution?

A New Year’s Resolution is when you make a promise that you are going to improve some aspect of your life from January 1st, forward, and that it will become a permanent aspect of your life. The hope is that this one day decision will be something that alters your habits and tendencies and you never have to look back again. Pretty accurate so far? Now it’s time to fail.

How Failing Helps You Achieve Success

The best way to achieve this goal, as quickly as possible is to fail and fail often.  The reason is simple, failing is inevitable. If you look at any aspect of your life that others would consider you successful, you would probably tell them you are successful because you persevered through the many failures that life handed you.  Some of the best moms learned through trial and error. They persevered, never gave up, and learned as time went on, and they became better moms for that. No matter how far along you are, when you fail and get back up again, you will end up further ahead than when you started. Learning those valuable lessons are what makes us stronger at what we do.

The Misconception

We often look at successful people and assume they had an easy road to follow. They think that it was always easy for them, that they never had struggles, or they never wanted to give up. Odds are, they faced all of those situations…multiple times. Your trials are going to strengthen you. When you learn to persevere through a trial, you will be stronger. You will learn how to overcome that obstacle in the future, and you will figure out a way to not let it trip you up again. You have a choice every time you face a failure, but if you decide that you won’t let it beat you, you will be so much more successful in the end.

Fail and Fail Often

Fail often, but never give up. When you fail, remember that it is all a part of becoming successful. No matter how hard it seems, you can overcome the tests. In the fitness industry, I see it every February and March. People just give up, and often it is right at the point where they could be successful if they would just push a little harder. Fail, but don’t let it beat you from achieving your long term goals.

“Life’s greatest tragedy is not to fall down, its’ to stay down. The greatest disaster in life is not to fail, it’s to park there, and say ‘What’s the use?'”, Pastor Francois Louw

Are you getting enough?

 

How much is enough

Okay, get your minds outta the gutter here! I’m talking about water, you know, good old H2O? Whenever I hear multiple messages about the same topic I start to feel like I’m meant to pay closer attention. Like I’m being hit over the head with it. Lately I’ve been hearing a lot of people talk about how much water you should drink. I get it; most of us don’t drink enough water. In fact, most of us are actually pretty dehydrated and have habitually been in that state for a long time. I figured it was time for me to start paying attention to how much I’m drinking. And I’m not talking about wine.

 

According to the experts, you should drink at least half of your body weight in water. For instance, if you weigh 200 lbs. you should drink at least 100 ounces of water each day. That means almost 6, 16.9 oz. bottles of water. If you exercise or live in a warm climate, then you should drink closer to equal your body weight in ounces of water. That means 200 ounces of water if you weigh 200 pounds. It seems like A LOT! That would be 12 bottles of water.

 

Apparently, if you do this, your body will love you! It helps brain function, memory, mood, skin, digestion and all kinds of wonderful things about our body that we expect to miraculously work properly. Okay, I’m game.

 

I decided to give it a try. Even though I feel like I already drink a lot of water, I had to work my way up to my goal amount. Initially I was afraid that I’d end up spending all of my time in the bathroom due to a pea sized bladder but it actually hasn’t made that much of a difference in the number of trips to the potty. This may be TMI but it’s just increased the output, if you know what I mean. I’ve also discovered that the more water I drink, the thirstier I become. I actually WANT to drink more. WATER, folks! We’re still talking about water here.

 

Some of the differences that I’ve noticed so far include a bit of a breakout on my face. I know it’s a little unpleasant but it’s temporary. This is due to the toxins making their way out. After the first week, this went away and I feel like my skin is moister now. I’ve also noticed less bloating and a flatter stomach. And like I said, I’m thirsty! For water! I’m only into this about 2 weeks so I’m looking forward to even more benefits in the weeks to come.

 

Since we are in the holiday season and most of us tend to drink more alcohol, eat more junk, exercise less, have more stress and get less sleep, I urge to join me and do at least this one little thing to help you make it through the next few weeks. When you start thinking about that diet after new years, you’ll be glad that you did. Cheers!

 

How to Lose the Mommy Tummy

new mom exercising

One of the most common things I hear from new mothers is the frustration they have with getting back into their pre-pregnancy shape.  There are times that the new mom can just focus on cleaning up her nutrition and starting an exercise program, but there also times that this isn’t enough.

Weight Gain vs Abdominal Separation

After giving birth to your precious bundle of joy, it’s not uncommon to struggle with getting rid of the mommy tummy. There should have been some weight gain during the pregnancy, and there is no reason to rush to losing any body fat that you gained initially during pregnancy. When a mom is breastfeeding, weight loss should not be as big of a priority as making sure the baby is getting the nutrients he/she needs. There is one condition that creates a lasting effect on your abdominal shape though, called Diastasis Recti, a fancy name for abdominal separation, and it is a bit more difficult to get rid of.

What is Diastasis Recti?

During pregnancy the rectus abdominus (muscles in the abdominals) can be stretched apart creating a gap between the muscles. It’s most likely to happen to women over 35, large (or multiple birth) babies, and/or multiple pregnancies. It’s the type of change that has a lasting impact on your body no matter how lean you get, but there are things you can do that make it better (or worse!).

Bad Exercises for Diastasis Recti

I know you want to hit the gym hard and start doing all of the crunches you see everyone else doing. It makes sense, right? Your abs don’t look right, so you need to work your abs harder to get the shape you want!  It’s not going to work in this case. Doing crunches that push out your abdominal wall will only make the problem worse over time. Avoid all types of exercises that push your abdominals up and create pressure on the separated area.

Good Exercises for Diastasis Recti

Focus on exercises that pull the abdominals down towards your spine.  This will all you to use your deeper core muscles to draw the abdominals in and reduce the space between the separation.  The exercises I love for this include:

Beginnerwoman seated abdominal

  • Seated Contraction – Sitting upright in a chair, try to pull the abdominals towards your spine. Hold it for 2 seconds at a time, and then return to a middle position. Make sure you don’t push out your abs in between. Eventually work your time up to a 10 second hold.  The more repetitions you do, the better. It’s an exercise you can do even while you watch television!
  • Floor Contraction – This is easier than the first exercise, but it’s still an excellent exercise to work on. Do the same exercise as above while laying on your back on the floor. Try to hold the contraction for 20-30 seconds instead of 2-10 seconds. To make it easier you can bend your knees, and to make it more challenging, straighten your legs and let them rest on the floor.

Intermediatewoman wall push up

  • Wall Pushup – Hold yourself in a pushup position on the wall while drawing the abdominal exercise in, like you did in the beginner exercises. Now you are fighting gravity more than before and your abdominals will work much harder.
  • Ball Bridge – Sit on a stability ball and roll forward until your head is resting comfortably on the ball. Your knees should be at 90 degrees and your torso will be flat, like a table. Now do the same hold/contraction that you did previously in the floor contraction exercise.

Advanced

  • Wall Squat – With your back against the wall, lower yourself until your legs are at a 90 degree angle. In this position, draw your abdominals in for 5 seconds and then woman wall squatslowly raise yourself back up. Start by doing this exercise 10 times, but work your way up to 20 repetitions.

With any medical condition, it’s always advisable to contact your physician first. These are very simple, progressive exercise that can be done for those with Diastasis Recti. The key is to build as much strength in the muscles that draw the abdominals in, as opposed to pushing the abs out.  I hope it’s helpful, and would welcome any questions you have.

BAM! Just Like That!

BAM

 

How many of you have ever bought into the crazy marketing promises we are bombarded with on a daily basis? Marketing gurus play on our weaknesses and the things we are self conscious about. They know just how to get us to pull out our wallet and hand over our money even if we are doubtful that said product would actually give us the results we see on the ads. For some reason, we just keep on hoping and believing.

 

I’m pretty immune to those ploys at this point in my life because in the past, I’ve given in to the lure of better skin, hair, eyelashes, silhouette, etc. many times before and have been repeatedly disappointed. In the past, I’ve spent lots of money on stuff that just didn’t do what it claimed it would do.

 

Occasionally, and this is VERY rare, you find there is a product that you’re actually happy with the results. This is how Top Ten got started. Whenever I find something worthy of sharing, I want to tell everybody I know. I want to shout, “HEY, THIS STUFF WORKS!”

 

Wanna Betta Butt?Recently, I was shopping and found some jeans that had an interesting marketing slogan. It grabbed that part of me that has struggled with having no butt all of my life. My step dad used to call me snake hips. You know snakes have no hips, right?

 

I’ve done billions of lunges, squats and all other means of exercise that promises to grow muscle in the gluteus maximus. Ok, that might be a slight exaggeration because if I’d actually done that many I’d have a bigger butt. These jeans said right there on the label, “Wanna Betta Butt”. Ummmm, yes I do. Thank you very much.  So I whipped out my money and paid for them. BAM! Just like that, instant gluteus maximus.

 

Ok, I know my butt doesn’t actually look like the one in the ad but it IS an improvement, I think… I did a video that has the before and after and I’m pretty sure there was a difference. It’s really amazing what lycra in the right places can do! Ronny says I should get my money back though. Anyway I’m happy with the results and think I spent my money wisely. In these jeans, I DO have a betta butt.

 

When they come off, it’s a different story. So I guess I’ll keep on working out in hopes of growing the ole glutes into a bubble butt. In the mean time, I’ll be sporting my new jeans.

 

 

 

 

 

Breakfast, Body-Fat, and Bad News…

Healthy Breakfast23

 

If you are not doing this one thing when you wake up, then everyday you are adding on body-fat…

If you are not doing this one thing when you wake up, then your results are causing you frustration…

If you are doing this one thing when you wake up, then you are already achieving the results of having this bit of information

That one thing is…‘Eating Within 1-Hour of Waking’.

 

So why do you want to Eating Within 1-Hour of Waking..?

Mainly it should be because clinical studies show that by Eating Within 1-Hour of Waking…

You will develop power and control over your nutritional decisions

You will avoid the disappointment and embarrassment you feel when trying on clothes

You will achieve your results weeks faster than you’ve imagined

 

What is Eating Within 1-Hour of Waking all about..?

Well simply put, in the old days they would say ‘don’t skip breakfast’ which is good advice, but for the most part they never said why. Well luckily now-a-days we have access to research that gives us that answer.

The late Dr. Roger J. Williams in his thought provoking book, Nutrition Against Disease talks about a part of the brain called the appestat mechanism (it is said to be in the region of the hypothalamus), the idea of the appestat mechanism is similar to a fire alarm in your home.

In most cases, a fire alarm doesn’t go off until it detects smoke, which is good and bad because as the old saying goes; ‘Where there’s smoke there’s fire”.  Which means it’s good that the alarm notifies you that something bad is happening but its bad because something not good has taken place.

Well similar to the fire alarm, when the appestat mechanism is activated something horrible has already happened and that’s bad news.  And what is that something horrible, it’s body-fat getting added.

[Geek Note:  When the appestat mechanism is activated the system goes into starvation mode and tells the body to start storing body-fat.]

 

So how do you use Eating Within 1-Hour of Waking to keep you from adding on body-fat..?

I don’t know if you know this but studies show that while you’re sleeping your body burns fat as its primary fuel source. It uses fat as its fuel source to keep things flowing, repair organ tissue, repair muscle tissue, etc…

But when you wake up (meaning standing on your feet and starting your day), your body needs food as its fuel source.  And research reveals that you have within 1-hour of waking to consume a meal (in this case a meal meaning 220 calories or more) before the appestat mechanism is activated.

What successful people have done with this information is:

1 – Set a reminder (note, alarm, screen pop-up, etc…) for when you are going to eat

2 – Decide the night before what you will eat for your first meal (aka. Meal – 1)

3 – Repeat steps 1 and 2 until they become a habit then let the habit take over

…by committing to these steps your results will come quicker than you can imagine

 

Now picture this, you’ve decided that you want to avoid the mistakes most people make, which causes them to keep adding on body-fat everyday…

You feel good about making that decision and right now, like anything of importance (your relationships, finances, and in this case your health), you want to take action…

Well a good action step for you would be to find out what foods you should and should not eat within 1-hour of waking…

To receive your list of foods that you should and should not eat within 1-hour of waking, please request it by email at info@fitness-ed.com