FITNESS CHALLENGE #2 !!!!!!!!!!!!!!!!!!!!!!

Congratulations to All of you that Accepted and Successfully finished the first Fitness Challenge! You LOOK GREAT and KEEP UP THE GREAT WORK!

If you weren't able to do the challenge yet START TODAY IT'S NEVER TOO LATE!!!



Mark it on your calenders, planners, i-pods, whatever you use to remind you of what you need to do daily............

For the next 2 weeks

2 sets of 20 pushups every other day and 30 minutes of cardio at 75% of your heartrate everyday....have questions about your heartrate % JUST ASK!

Do this in addition to your weekly workout....Keep up the great work!



KEEP UP W/ YOUR NUTRITION, just because your exercising does not give you right to eat the wrong things!



Do All the right things for your body and you will get the results you desire Guaranteed!

Just in Time For The Holidays!!!

GIFT CERTIFICATES
AVAILABLE!

Give the PERFECT GIFT this holiday season.....(it's right around the corner and creeping up fast!

Know someone who just needs that little push?
Having a baby or just had a baby?
Super Mom with no time for herself?
Over worked, stressed out?
Senior wanting to start exercise, unsure how?
And the list goes on.............

You will positively be giving the best gift this year!

IN HOME PERSONAL TRAINING!
I go to their home or they can come to my private gym in my home!

Be personally responsible for changing someones life for the better forever!
It's the gift that keeps giving!


Email me today for more details
ChristineSroka4@aol.com

DID YOU KNOW??????

Tolerance to caffeine occurs in one to four days and a person who is tolerant does not experience increased urine output.
Therefore Caffeine containing beveragaes contribute to hydration.

Just Be concious of what kind of caffeinated drinks you have as far as sugar, calories etc.

DRINK UP!

Drink Water, Drink Water Often!

Before Exercise...."Consuming at least 1 pint of water 2 hours before activity provides the fluid needed to achieve optimal hydration and allows enough time for relief of excess fluid."

During Exercise.... You should start drinking before you are thirsty and continue to drink throughout your workout. Continuous sweating during prolonged exercise can exceed 1.9 qts per hour, increasing water requirements signifacantly. You need to replace fluids to maintain body temperature and avoid heat exhaustion, heat stroke, or worse.

After fluids enter the stomach they empty to the small intestine and then nutrients are absorbed into the bloodstream for distribution throughout the body. Larger amounts of water tend to empty from the stomach faster, so believe it or not chugging is preferred over sipping. "Research suggests that the cause of stomach discomfort is usually a result of dehydration, not the result of too much water." Keeping up with your water intake before and throughout your workout could avoid any discomfort.

After Exercise....If you weigh yourself before and after your workout, each pound lost should be replaced with 1 pint of fluid.(be sure to remove sweaty clothing for accuracy) "During the rehydration process, urine is produced before full hydration occurs. Therefore consuming 20% more than the amount of sweat loss is an adequate guideline for fluid intake." This being said, weight loss after a workout is not fat loss!

Signs of dehydration include dark yellow, strong smelling urine(should be the color of lemon juice), decreased frequency of urination, rapid resting heart rate, and prolonged muscle soreness.

Thirst is triggered at 1% of dehydration.

All foods and fluids contribute to hydration, it all has some % of water.

"information for this blog came from NSCA's essentials of Personal Training Textbook"

To sum it all up Drink Water,

Drink Water Often,

LISTEN TO YOUR BODY!

DON'T FORGET!!!!!

Hey There Ladies and Gents!
Just a quick reminder to vote for what you want the next blog to be about. If you vote then you get even more information you are seeking.
Also if you haven't started the fitness challenge it is NEVER too late start today, it's not a contest it's a challenge SO Challenge Yourself!
Hope that you are enjoying all of the info here for you, and remember it's only going to get better!

FITNESS CHALLENGE #1 !!!!!!!!!!!!!!!!!!!!!!

Starting Right Now, from the moment you finish reading this, you are going to do 2 sets of 20 Pushups
you can do them in a row, you can do 1 set in the morning 1 in the afternoon. You can modify your pushups (on your knees), you can do them however you like just do 40 pushups a day for the next 7 days.

Leave your comments and Let us know how you do along the way......and YES I am doing the challenge with you in fact I even got my children on board (hubby doesn't know it yet but he's in also).....Sucess Tip #1 Treat exercise as playtime not work, yes it's important and you really need to do it but relax and have fun.

YOU CAN DO THIS!!!!

"BELIEVE

AND ACT

AS IF IT WERE

IMPOSSIBLE

TO FAIL!"

-Charles Kettering

Burn Baby Burn!

Have you ever wondered how many calories you should take in? When you ask me my answer will and always has been you want a Negative Caloric Balance. Well what does this all mean you ask? Calories in Calories out. You want to be 50% to 85% of your heart rate. 50%-65% most Fat burning less calories burned and 70%-85% more calories burned less calories from fat.
http://www.mayoclinic.com/
Type in Calorie Calculator In the Search box. Weight Loss is all about calories, you have to create a calorie deficit in order to lose weight. Remember weight loss does not happen over night and your goal should be to lose 1% of your total weight a week. Faster rates of weight loss can lead to dehydration and decrease vitamin and minerals.

YOU WILL REACH YOUR IDEAL WEIGHT!

BUSY BEES!

Prevent making the mistake of skipping a meal or going for the quick unhealthy fix.



"PLAN AHEAD!"


With healthier options within reach you are less likely to make poor nutritional choices.

Here are some smart snack ideas: *Sliced Apples, *Baby carrots, Low Fat Yogurt, *Fruit Salad, Cucumber slices, Raisins, Cherry Tomatoes, **Natural peanut butter on celery, Rice cake w/ light cream cheese, Bell pepper strips, **Rice Cake w/ apple butter, **Bananna w/ Natural peanut butter, Trail mix(1oz), Pretzels.....Just to name a few.

*Most grocery stores have prepackaged precut fruits & vegetables to make it even easier. If you cut your own fresh fruit squeeze some lime juice on it to keep it from turning brown quickly.

**Pay attention to serving size

For everyone who is just TOO BUSY! (anyone not too busy I expect to hear from you so that the rest of us can follow your incredible time management skills!)

***As I was saying, for help during your busy week, Make your Meals on Sunday for the week. A small investment in those 3 compartment tupperware containers will go a Long Way! You can pre-make your breakfast and lunch get up and go....NO WORRIES!

As for dinner, before you go grocery shopping look over a few recipes and add what you need to your list. On Sunday make a few dinners be sure to make extra because your going to split it up into portions and freeze them. (Depending on how much Freezer space you have or how much you make you can have up to 2 weeks or more of dinners!) Imagine it now, you come home from a long day and all you need to do is open your freezer and choose from what is already made and throw it in the oven (don't actually throw it in the oven b/c that would make a big mess and would defeat the purpose of time saving.)

This does not mean that you have to spend the entire day in the kitchen to prepare for the week. You have other things to do on the weekends because of the busy week that you have, such as clean the house or do gardening, Etc. There is this crazy thing called multi-tasking some have mastered it, some are working on it. If you haven't yet mastered it try, try again eventually you'll get it. And when you do it will Feel and Taste Soooooo GOOOOD, LITERALLY!

***You can take the short cut and buy the frozen meals in your grocery store freezer but before you do check out the salt content and other nutritional values. Chances are it will not be as nutrional as what you make.....it Never is!

Remember making these small lifestyle changes are not going to be easy, but once you do it repetitively it's no longer a lifestyle change It's A Way Of Life!


Give your comments
For more information or to add tips that you use to survive the busy days of the week

How to Avoid The temptation to Eat Unhealthy Foods

www.wikihow.com
I found some great tips here on ways to avoid some serious social traps we all find ourselves in now and again and again and again...............
Type the blog heading into the search box of the wikihow website and TADA Take your pick.

My Highlighted favorites are:
Remove temptations....JUST GET RID OF IT! How many times have you heard NEVER go to the grocery store hungry (so what do you think you should NEVER DO?) When you don't have anything to eat except healthy food, going out of your way for a candy bar will be too much work.
I know that you have heard me say this before if you are Hungry and it hasn't been that long since your last meal or snack Drink water. Dehydration can often be confused with hunger.


NOTHING TASTES AS GOOD AS BEING HEALTHY FEELS!