Are you ready for Summer? Body Transformation 101: Unlocking the Secret to Success!

All righty then! No not Ace Ventura Pet detective, just little ol' me. I’m here to remind you that Summer, yes Summer, is fast approaching. Are you ready? Shorts, Tee’s, Sun Dresses and yes Bikinis, and that’s just the guys…….How about you ladies? Have you been to the dressing room in your favorite store? You know the one with the super lighting that won’t let you hide anything. Let's make sure you look your absolute best! I’m here to tell you not to worry, because you still have time, time to get in shape for summer. When should you start? How about yesterday…..yes, let’s not waste any more time.

Here's a list of 10 things that could be holding you back:

1)      By not keeping a food log. Too many people think this is too much work and a waste of time. These are the same people that NEVER change, but claim they have tried everything, but have you? There is a big difference between what you think you eat and what you actually have….Keep a food log. The action of putting pen to paper and recording your food intake has a powerful effect on your actions. Without the food log, it’s way too easy to forget those little diet cheats.

2)      Just looking at calories. Guys listen up. 1500 calories of junk food is not the same as 1500 calories of clean healthy foods. C’mon you should know better.

3)      To Cheat or not to cheat. Research has supported a high calorie meal once a week can be beneficial with fat loss. A couple things on this, first off it’s not a weekend FREE pass. If it doesn’t trigger you to go crazy, then it will work.  This one meal can re-set your fat burning hormones. The idea is that by temporarily increasing calories or carbs, your body won’t shift into starvation mode and cause a decrease in metabolism and fat loss. Now I think this strategy does work, if you have a specific target date, you may want to eliminate the one cheat meal a couple weeks before that date—that’s my personal strategy.

4)      Don’t fall in love with your scale. Ladies, I’m talking to you. Weight loss is not linear. There are going to be ups and downs. Hormones, water weight, your weight is going to be different from one day to the next. Don’t weigh yourself every day, you’re setting yourself up for failure because you’ll be discouraged by those shifts in weight, and in reality you shouldn’t be….

5)      Missing breakfast. There is just way too much data on this subject to ignore this, it holds you back. Your Mother was right. Eat your breakfast before you leave in the morning!

6)      Drink your water. This should be easy, then why do so many people neglect this? A lot of times people actually think they are hungry and reach for anything, but guess what? It may not be hunger. Did you know that hunger is a symptom of dehydration? Stay hydrated. Drink your water.

7)      Buying a pill. Yes, take a pill, we have them for everything. Sorry, not for weight loss (that’s safe). They keep trying, it’s not here yet…….

8)      You’re not doing the correct exercise for weight loss. 30 minutes on the treadmill isn’t going to do it. Think weights……and not pink dumbbells……

9)      Trying to starve the fat off. This happens way too many times. I personally think 1200 calories for women and 1500 for men is the absolute minimum. And based on your activity level this still may be way under. Keep in mind by consuming too little calories you’re running on fumes all day, you are telling your body that food is scarce. As a result, your body increases the production of various fat storage brain chemicals and hormones. Not a good combo…your body wants to hold onto its fat and breakdown its muscle-----YOU NEVER WANT THIS.

10)  Alcohol is fat FREE. This is the downfall for many folks. These calories add up very quickly and may slow down the fat-burning process. Save your wine for your cheat meal…..sorry not trying to ruin the party, but drinking in excess will sabotage your plan.

So there’s a quick list. We probably can think of many more, but that’s enough for now. This is a general list. If you really want more detail on a system that works and helped my wife LeeAnne get in the best shape of her life at age 48. Be sure to check out her new program ---

Body Transformation 101: Unlocking the Secret toSuccess!”

Enjoy the days ahead!

Yes we're Outside!!!!!

Staying Motivated to Transform your Body!

I have to admit, it’s not always easy finding motivation to transform your body or lose weight. It can seem impossible at times and become very challenging. But bottom line,  if you want to be successful in losing any weight at all then you need to find something that will keep you motivated. There are several things that keep different people motivated so you just need to find what works for you. This has to be ABOUT YOU. If you need to, keep trying different ways until you find something that works.

Here are some things that may help you in finding motivation to make that body transformation:

• Set your deadline- and tell people what your goal is. My wife LeeAnne is really good with this. (Her goal by Aug 11 –Fabulous at 50). She’ll create a goal which is attainable and go for it. The drawback –you do put a little pressure on yourself –but there’s nothing like setting a deadline. Believe me, you’ll be driven.
• Photos – Cut out photos of a body type that you are working towards. It doesn’t have to be a model or dancer who wears a size zero, just somebody you see in a magazine or newspaper that has a healthy, fit, muscular body. Just give yourself an idea of what you’re striving for. Again, it’s for you and you only, no pressure, it’s just a visual.
• Motivational Quotes – The power of print. You can even write it down yourself, sometimes that’s even better. The idea is to get something down on paper and post it where you see it every day. It could be quotes from fitness magazines, an internet website, something you’ve heard from a friend or on TV. It could be directly related to losing weight and getting in shape, or it could just be a quote about determination or goal-setting. Post it and read it every day!
• Take some photos – Before and after pictures not only help us as trainers it’s really great for you. It’s a good idea to take every month if you’re working out consistently. Seeing improvements is very motivating. There is no doubt that you will see improvements if you’ve been working hard and eating clean. Why not document those changes? Seeing those improvements should be one of your biggest motivators to keep you going.
• Create a Vision Board – In LeeAnne’s class Body Transformation 101, she has every person create their own Vision Board. Why? Because, it’s a powerful tool and it works. The idea is to cut out motivational pictures and quotes and put them all on a piece of poster board. Hang it up some place where you will see it often.

As you can see, finding motivation to transform your body isn’t really that difficult, you just need to find what works for you. It’s not just all about diet and exercise. True Body Transformation goes well beyond this. Determination and staying motivated and focused are vital in your quest of achieving your desired goals.    

For more great insight on Motivation and Goal setting –check out LeeAnne’s Body Transformation 101 website.

Markone Outdoor Fitness

With this weather we'll be out there soon!!!
Looking for 3 classes this spring.

AM CLASSES
7am WED &  FRI            STARTS April 4th
9:15am WED & FRI        STARTS April 6th

PM CLASS
6:15pm MON & WED   STARTS April 23rd

Mirror, Mirror on the Wall...... & Guest Spot LeeAnne Hebert --Body Image and the Media........

 
How many of you have seen this picture? Do you think it really represents how men and women view their bodies? Maybe, maybe not, but many women feel that their bodies are never good enough.........

One thing I have noticed over my many years and I’ll never understand it, many women feel compelled to focus on their perceived physical imperfections. Yes I’ve heard some of these conversations, so I know it happens! Have you ever found yourself in a room with all your friends discussing your workout or a diet and it turns into how nothing seems to work for you or you're having a hard time losing that last 5lbs. Women may even point out (to all the other women) everything that is “wrong” with their body. It may even turn into a competition, (reminds me of the scene in Jaws, comparing scars). Instead of Shark bites :) they say I'm too fat, I can top that, I’m too bony, too busty, too flat, my butt is too big, too small, too much cellulite. I don’t like my triceps, I hate my saddle bags, it never ends, what’s up with that?............... 

Here’s the thing. If you’re speaking this way to other women, guess what? And to me it’s the real tragedy. You are speaking this way to YOURSELF – all the time.  I see it as someone looking at themselves from an outside viewpoint and making judgments about themselves. When we do this and make these judgments, we compare ourselves to what we "think" to be better and therefore it becomes a no-win situation.

I’m obviously not a psychologist, so I don’t have the answers, wish it was that easy. I think if you asked a model or actress, they too would admit having some flaws or would like to change something about themselves. Remember, no one is perfect……..be the best YOU can be!

If anything, a few tips for breaking the negative thinking:

• Enough with the negative comments about yourself. It's not the way to get attention. Negative comments, even when we know they aren't true, usually come from a lack of self-esteem. Put negative thoughts of yourself out there and they'll come back to you. Think Positive!
• Don’t take negative comments from anyone. This could be family or friends, if you have people in your life who are critical about how you look, tell them that their comments are hurtful and that they need to stop.
• Start a  fitness program. Walk, bike, lift weights or do a class. Exercise makes you feel good about your body.  Don't just sit back, try new things, experience fun feel-good activities often.
• You can’t define yourself by your body size or shape. Find better adjectives about yourself, who you really are, your talents, your intelligence and your positive qualities, there will be many. Love the whole you!
• Take pleasure with everything around you. Be grateful for all you have and all that you are able to experience. Life is too short to be bothered by the external things that will fade away with time. Enjoy what life has to offer and focus on living each and every moment from the inside out.
  
  
  By taking steps to improve your body image, you'll increase your chances of physical and emotional health and fulfillment.
  
  

 LeeAnne wrote a blog post on Body Image --I have to re-post --it's right on!

So, let me start by saying I love that all this is finally being brought out in the open - ”all this” being how celebrity pictures in tabloids, magazines, etc., are not the real thing.  It’s all smoke and mirrors people, and the above pictures are finally putting things in perspective. Take a look at our girl Britney – Yes ladies, even though the girl is probably half my age, has more money than she knows what to do with and is a dancing machine – she still has a little cellulite on the back of her thighs – as most of us “real” woman do. Rihanna is beautiful, thick and curvy, yet look what ELLE has done to her. She has gone from a size 10 -12 (which is the norm, by the way) to a size 2 – 4 through photo-shopping…. Ralph Lauren’s poor model – again, beautiful and curvy, has a head that is now bigger than her waist – who is she Barbie?  …. And lastly KK, not my favorite, but has definitely moved up on my list by telling the world – yes, I have cellulite – so what! HA – Amazing!


Still, pick up any magazine, watch any prime time TV show, walk through any mall, and all you’ll see are images of impossibly thin models. People – models are thinner than 98% of American girls and women – 98%! The sad thing is that our young women don’t realize this and are constantly comparing themselves to these UNREALISTIC images. Studies of nearly 50,000 teenage girls say that most of them list their appearance as their biggest concern, and that 86% actually think they should be dieting – oh and a little reminder here folks – teenagers are considered to be ages 13 – 19 years old…. I actually had my niece, who was 11 at the time; tell me she thought she was fat!


Shows like “Extreme Makeovers”, one of the most popular shows on TV a few years back, took ordinary people and gave them the body and face of their dreams. In my opinion, this show and shows like it, jump started the dramatic increase in the cosmetic surgery business we see today.  According to the American Society of Aesthetic Plastic Surgery, over 220,000 people UNDER 18 had a cosmetic procedure done in 2002. This number jumped in 2003 to 335,000. Approximately 50% of these procedures were chemical peels and dermabrasions – these types of procedures are mainly done to combat teen acne issues, and freshen or brighten the skin. On a smaller scale were nose jobs at 10%, procedures for protruding ears at 10%, breast augmentation at 5%, and the remaining 25% a combination of liposuction, lip collagen injections, fat transfers, botox injections, various facial implants and laser hair removal (I’m sure these numbers have tripled by now). Remember, these are children under 18 years of age, children who need parental consent. There are parents who are actually bringing their children in for these procedures. Why, because of the pressure to be stereotypically beautiful in today’s society. Parents don’t want their children to be made fun of or called names.


A study published in the Journal of Social and Clinical Psychology in November of 2001, showed a group of 18-25 year old women when presented with information positioning media standards as unrealistic, were LESS likely to compare themselves to these media images. Also shown in this study, women were reported to have less weight concerns when exposed to information showing that most woman’s genetics, predispose them to being heavier than fashion models….


So –  true story…. how many of us have gone to the movies and left feeling less than adequate after watching a seemingly perfect women on the screen… Well I know I have. I also remember ONE time, and I wish I could think of the name of the movie – that there was a love scene between an extremely handsome man and beautiful woman, with small breasts – that’s right – I said it – SMALL breasts… This is an area where I have felt a tad inadequate my entire adult life, and let me tell you, when I walked out of that movie theater I felt 10 feet tall and think I remember having a bit of a swagger to my step to boot…. and all because a MOVIE validated my having a small chest. See what a huge impact the media plays in our thinking, and I should know better… Not sure why they just can’t let people be who they are on the front pages of magazines – we would all feel a heck of a lot better about ourselves, that’s for sure.


This is where I believe parents can make the difference in their daughters, and even sons, perception of themselves. Parents can help their children understand that the way these men and women look in magazines is done through “smoke and mirrors”. That they spend hours in hair and makeup, that their images have been enhanced by lighting and their photographs are airbrushed to remove any imperfections. They can also help them to understand that through diet and exercise they can achieve their personal best body. The reason I say their personal best body, is because genetics play a large part in the kind of body they can realistically have. There are certain body parts that can not be changed through diet and exercise, they are just part of who you are. Those parts – you just need to love and embrace.


Oh and this was written by Denise – one of Val’s girls from her RCR forum – she wrote “….I think as women, we have all battled with the way we feel about our bodies, some more than others. What will help you overcome it is to believe that you are worth the investment. You are beautiful and the only standard set on a healthy body is yours….no one else’s.”   Words to live by ladies!


So … here’s to hoping we can break this vicious cycle of media induced self loathing. That we can help our young women grow into strong, self-confident ones who will stand up for themselves under any circumstance. That we can empower and encourage them to pass this information onto their own daughters, and by doing so hopefully help break this cycle of distorted body imagery in the world today.

Are you afraid of joining a gym?

Hiring a personal training or joining a gym for the first time should be an uplifting experience. The gym or studio should be inviting and create a pleasant atmosphere. But guess what? Not everyone feels that way. Did you know many people are still intimidated at the gym and for some it’s the reason they stay away. 

That’s sad, but I know it continues to happen. For some, the hardest part of working out is not the cardio, the weight room or even the aerobic classes -- it's walking into the gym. It's very difficult to make the first trip to the gym when you're unsure whether you're doing things correctly or when you're conscious of your body and ability. Making the transition from working out in the privacy of your home and into the public eye is a big step for you and you’re not alone.

You should not let those fears hold you back. Overcoming this intimidation is key for fitness success. I think if you took a survey, you’d find that many of us have been there. We've all been beginners at one time or another at the gym. And I can almost guarantee you that every one of us felt the exact same feeling - pure intimidation.

Okay, so how do we get past this? First off, don’t be fooled by some of the marketing that goes out. You know what I’m talking about. Some of these health club ads only show the super-fit and most beautiful people. You almost never see overweight people sweating hard to lose a pound or two in gym ads. The Super Buff, that’s what sells. But in reality, you’re going to see all kinds of people -- young, old, skinny, heavy, male and female. Keep in mind, everyone at the gym is in the same situation, and not everyone is a 25-year-old Fitness Model. Think back to your first day of school (I can’t it was too long ago). It was tough, may not have liked it, it may have seemed strange and lots of people hate it. But you got through it and you will do fine.

Another reason I always hear is that everyone else will already be in great shape. So basically you’re saying we’re not 'in shape enough' to go to the gym! Think about that, does that make any sense? But I can see this happening, it’s unfortunate, but when folks are out of shape, especially when they are overweight, they feel self-conscious. The truth is no one's perfect. And everyone is at the gym for the same reason – to make changes and improve. In reality everyone there is as self conscious as you! When you are worrying about what THEY are thinking they are sitting there worrying about what YOU are thinking. So relax chill out. Nobody cares.

Go in with a plan. Knowing exactly what you're going to do and the equipment you plan to use gives you focus, which takes your mind off of what other people are thinking and eliminates those awkward moments of wandering all over the place.

Set yourself up. If you still can’t get past this, try exercising outside of the gym. Start out just walking or set up a small gym in your home. If you don’t want to buy anything, start doing push-ups, squats, sit-ups, dips, etc. at home every day. Once you feel more comfortable with yourself, get into the gym and get over your fear.

Grab a partner. Another way to ease into it, get a small group together or grab a partner. Working out with a friend or in a group also helps some people gain confidence at the gym. And it's another way to motivate you to show up for your workout.

Workout during off-peak hours. Most gyms are busy in the early morning, lunch time, and after work. To avoid the crowds, schedule your workouts for mid-morning, mid-afternoon, or late at night, which could make you feel more at ease. 

Change your perspective on size and weight. When you go to the gym, stop obsessing over the scale and concentrate more on better health and increased energy levels. Give yourself a break and enjoy your experiences at the gym – you’ll be much more likely to go back.

Don't worry about impressing anyone. You're there for one reason – you and you only. Don't worry about what anyone else thinks, says, is wearing, how they look at you, how much you lift, etc. It's all about you and this is just the place you go to get your health on track and reach those fitness goals.

Hire a personal trainer. Even just one session with a personal trainer can set you up with a full workout based on your individual goals. The trainer will also educate you on good form, teach you how to use the equipment, and support you as you learn new exercises.

Find a smaller Training Facility. This is where I say try MarkOne Fitness! But seriously, there are many smaller studios that focus more on one-on-one training, where it’s just you and your trainer.

Schedule an orientation. Take advantage of free training sessions – these are great resources that will help you learn more about the equipment, classes and everything your gym has to offer. Getting familiar with the equipment and what’s available to you will make you feel more comfortable and you’ll have more confidence working out.

Once you’re in the gym. Don't be afraid to ask for help. They have staffs for a reason. If you’re not comfortable with someone at first, go to the next.

Remember that saying. A Journey of Thousand Miles Begins With a Single Step. Take that first step!

Always keep in mind that you have to start somewhere. You also have to start sometime, and what better time than now! Get yourself into a gym or hire that personal trainer and put your fears behind you!



Keep Training!

mh

Field of (Fitness) Dreams!

How many of us have seen Field of Dreams? If not, you better rent it. If you've seen it, who can forget that line, the Voice saying, “If you build it, he will come.” It’s a great line from a fantastic movie. I was just watching it on TV, and it got me thinking.  I know dangerous.... There were many messages and life lessons in this movie. I think of believing and visualization.

How does this relate to Fitness? If you think about fitness and body transformation, believing and visualizing become important factors once you set your goals.

Visualizing what you want in life and keeping that picture in your mind can do wonders and keep you on track and keep you going. A great way to start is by writing what you want down on paper and putting it in as many places as possible. Writing down what you hope to achieve and reading it throughout the day as a reminder will help keep your goals as a top priority in your life. Setting a date for a certain goal is also very helpful. Deciding you want to reach a weight by a certain date written on your calendar can act as a very powerful prompt to stay motivated. Keeping a journal also works great as an incentive. Seeing incremental improvements, whether it's in improved time, increased reps, or greater frequency of workouts, can boost your exercise motivation, seeing how clean you’ve been eating can also help. Seeing it on paper is beneficial, if you see that you are improving it can only help your desire increase. Witnessing your own improvement through diet and a workout routine will not only increase your motivation to exercise but enhance your life and help you develop yourself into the best person you can be, and deserve to be!

You truly have to believe it to achieve it! Believe in yourself and realize that you can make a difference and then set out to achieve it. I believe whether you realize it or not, you have achieved exactly what you have believed was possible. If you don’t believe you can achieve a goal, then what do you think your chances are of reaching that goal?

All great feats and success stories begin from a single idea. It’s not just a magic wand waved over you, it takes work. Once you get that focus and create that idea that you can lose weight and transform your body, you then know it is possible to reach that goal. Sometimes what may be lacking is your belief in yourself. Do you believe that you have the qualities that it takes to succeed? Do you believe you can do this? Qualities like determination and commitment are required to lose weight and get yourself in better shape. But you have to believe in yourself.......

Now you’re going to be tested. And you're going to have ups and downs. Self-doubt can mess with your motivation and keep you from reaching your goals. One thing to always keep in mind, you have to be realistic. One of the biggest reasons for failure is that people often set unrealistic goals. You may need to start with goals that are easily achievable and then move on to the next level. Yes if you’re a beginner or someone who’s starting up after a long lay-off, you may have to take baby-steps. Since the mind plays such a big role in the success of any fitness program, sometimes you need to coax it along with small victories to keep it geared for greater success.

Believing in yourself starts with a clear understanding of what you want and your ability to achieve it. Keep this in mind, PLANNING is key, you imagine something for yourself and then create a plan to reach that goal. Having a fitness or weight loss goal are great examples of goals we often desire. A problem some of us run into is our past experiences, don’t let this hinder you. It may be something you tried years ago, forget it. Your goal now is not to win a trophy or make the cheer-leading squad -- you want to exercise to stay healthy, reach your desired goals and enjoy your life.

You can’t let past experiences or negative thoughts hold you back from going after a goal that you want to achieve. Keep believing, visualize what you want, and you’ll be on your way to achieving it.

“If you build it, he will come.”

Keep Training!!
MH