August's Great Fitness Experiment: The Experiment I Said I'd Never Do.

I said I'd never do it. (Of course, I also said I wasn't blogging anymore and apparently that means a one-month hiatus to my chatty self. I'm baaack. I don't know how frequently but I have to have somewhere to post the pictures you KNOW I'm going to take during my CIRCUS AERIAL CLASS next Tuesday!!) "It's too cold," I said. "It's too naked," I said. "I don't want to do an Experiment that requires aggressive bikini-line maintenance," I said. And before your mind goes to poles and lucite heels, I also said, "I hate breathing in that layer of wet chlorinated air and having to do my hair and having my skin dry out and..." I whine a lot.

For August's Great Fitness Experiment, the Gym Buddies and I are - oh yes - swimming. I would like to say this was not my idea. Gym Buddy Allison signed up to do her first Triathlon and in the spirit of helping her train, we are all going to be swimming with her. (Heaven knows I've made her do enough ridiculous Experiments that I owe her one.) Seeing as girlfriend already has quads that could snap a thighmaster - with Suzanne Sommers attached - she's ready for the bike and the run. The swim though?

None of the Gym Buddies, including myself, have swum a single lap in, oh, about 10 years. At first I had visions of 8th grade P.E. and veering wildly out of my lane until I collided with Jack-who-always-smelled-like-poo-even-in-the-water who then told me that I had "hit his special button" causing me to jump screaming out of the water before I could find out what his "special button" did. But then someone told me that in a Tri, you don't have to freestyle. (Why is it called Freestyle, when it is actually a very prescribed stroke? There is nothing free about it. Dog paddling - now that's "free style".) Apparently you can do whatever the heck it takes to get you out to the buoys and back without drowning or entangling yourself in all that nasty gunk that grows in the lakes here ("Crystal" Lake my heinie.)

Thanks to my parents who insisted that learning how to swim was a life skill, I know how to not drown. Between my still-adequate breast stroke and back stroke I know I can make it to one end and back again. Also, I hear they've invented these things called goggles that will help me not veer wildly across any lanes.

Plus: You get to pee in the lake. It's practically race-sanctioned behavior. If you don't do it, the fish will be disappointed. Now, Allison has not asked me to help her train for this particular part of her race but I want her to know that I am willing any time to go pee in the lake with her. Yes, we are that tight. Not to mention my kids will all want in on the action. (Which is a step up from the time my son peed on a PLASTIC tree in the middle of a packed amusement park because he didn't want to lose his place in line. Me? I pretended I didn't know him and strolled innocently in the other direction while grossed-out onlookers gasped "Where is his mother?!?!" In my defense, he'd already dropped trou and started peeing by the time I noticed his shenanigans so what was I to do? Cut him off midstream? Yeah, ok, that's not really a good defense.) Don't worry, I will not pee in the pool. I promise.

I've done a great job of convincing you that you want to do this one with us, haven't I? For those of you who want to play along at home, we will be doing this Fitness magazine aerobic/toning workout in the, ahem, leisure pool (doesn't that just scream pee??) at our Y every Monday. Wednesdays we will be swimming laps. To add a level of hilarity to our workout, the powers that be have decreed that only 1 lane is open for lap swimming every day. So all of us Gym Buddies will be sharing a lane (along with whatever regular we are horning in on). I see faces getting kicked. Lastly, we are going to go to a "Deep Water Power X" aerobic class that the girl at the front desk assured me is a real killer.

Who's in with me this month? Any of you done a tri? Any advice for all of us newbie swimmers? Any advice for Allison?

PS> Thanks to all of you who helped me decide what to wear for my big cover photo shoot! I ended up doing three different outfits - the pink jacket (with a white tank under & unzipped partially) combo, the blue v-neck tee and a green t-shirt that I bought that day in a fit of panic. The proofs all turned out WONDERFUL and I'll be posting some, along with more deets about the shoot shortly. I love you guys!!

I train to be better!

Most training programs play it on the safe side, assuming that people will only push themselves so hard for so long. Well here at ABFITT, my motto, our motto is a simple one. Live fit, be fit! What that means is nothing worth having comes easy. A fit, strong, lean, muscular, fat free body comes with a price. How much in sweat and time are you willing to pay?

Introducing H.I.A/A.G.T.....high intensity anaerobic/aerobic group training, the little brother with an attitude to H.I.G.T!


This training routine is on opposite days of weight training days.

Group one
3 min skip rope
25 close grip push-ups
10 dumbbell squat-presses (challenging weight)
15 dumbbell squat-presses (half of previous weight)
30 second rest

Group two
1 1/2 min skip rope
25 wide grip push-ups
10 dumbbell squat-presses (challenging weight)
15 dumbbell squat-presses (half of previous weight)
1 1/2 min skip rope
30 second rest

Group 3
1 min skip rope
25 close grip push up
1 min skip rope
10 dumbbell squat-presses (challenging weight)
1 min skip rope
15 dumbbell squat-presses (half of previous weight)
30 second rest

Repeat all three groups. For a total of six sets.....

Protein At Every Meal

I eat protein at every meal—including whey protein, if possible, or BCAAs. Most personal trainers will encourage clients to maintain a positive nitrogen balance via protein intake every two to three hours to enable muscle growth and disable lean-tissue catabolism. What most clients don’t know, however, is that solid food can take many hours to digest, which leaks protein into the bloodstream much too slowly.

Studies show that with many foods you assimilate only four to seven grams of protein per hour. That’s a recipe for crippled nitrogen balance, which leads to slower recovery and growth.

For a faster anabolic response, it’s best to have a small whey protein shake or at least some branched-chain amino acid capsules along with most of your solid-food meals. Those fast protein sources flood your bloodstream and start rebuilding muscle immediately.

How about between solid-food meals?

We recommend a whey-egg-and-casein blend so you get the benefit of all protein fractions and a fast-and-slow muscle-feeding effect. And don’t forget fast carbs and fast protein immediately after you train to jump-start anabolic recovery.

Go Organic to GROW!

I've heard it a million times over- "I can't buy organic, it's too expensive." While it's true, organic IS more pricey then traditional groceries, I can tell you, as the product of an organic household, that eating organic does WONDERS for your body- and in turn for your physique.

My father, Jeff Moyer (who is the man driving the tractor in the photo) works for an organic research farming company called Rodale Institute (http://www.rodaleinstitute.org/) . Rodale is a non-profit organization that has been pioneering the organic industry since 1947. My father is the Director of Farm Operations there, and he also chairs the National Organics Standard Board which assists the USDA Secretary of Agriculture for developing organic standards. SO needless to say, much of what I ate in my youth was in fact organic, and I was educated, at a young age about not only the importance of the types of food we eat, but how our food is grown, handled, packaged, and processed as well.

Buying organic products may seem small- but ultimately its one of the best things you can do not only for yourself, but for the environment as well! The following are 10 major reasons I feel it's important to GO ORGANIC!

1. Reduce The Toxic Load: Keep Chemicals Out of the Air, Water, Soil and our Bodies
Buying organic food promotes a less toxic environment for all living things. With only 0.5 percent of crop and pasture land in organic, according to USDA that leaves 99.5 percent of farm acres in the U.S. at risk of exposure to noxious agricultural chemicals. Our bodies are the environment so supporting organic agriculture doesn’t just benefit your family, it helps all families live less toxically.

2. Reduce if Not Eliminate Off Farm Pollution
Industrial agriculture doesn’t singularly pollute farmland and farm workers; it also wreaks havoc on the environment downstream. Pesticide drift affects non-farm communities with odorless and invisible poisons. Synthetic fertilizer drifting downstream is the main culprit for dead zones in delicate ocean environments, such as the Gulf of Mexico, where its dead zone is now larger than 22,000 square kilometers, an area larger than New Jersey, according to Science magazine, August, 2002.

3. Protect Future Generations
Before a mother first nurses her newborn, the toxic risk from pesticides has already begun. Studies show that infants are exposed to hundreds of harmful chemicals in utero. In fact, our nation is now reaping the results of four generations of exposure to agricultural and industrial chemicals, whose safety was deemed on adult tolerance levels, not on children’s. According to the National Academy of Science, “neurologic and behavioral effects may result from low-level exposure to pesticides.” Numerous studies show that pesticides can adversely affect the nervous system, increase the risk of cancer, and decrease fertility.

4. Build Healthy Soil
Mono-cropping and chemical fertilizer dependency has taken a toll with a loss of top soil estimated at a cost of $40 billion per year in the U.S., according to David Pimental of Cornell University. Add to this an equally disturbing loss of micro nutrients and minerals in fruits and vegetables. Feeding the soil with organic matter instead of ammonia and other synthetic fertilizers has proven to increase nutrients in produce, with higher levels of vitamins and minerals found in organic food, according to the 2005 study, “Elevating Antioxidant levels in food through organic farming and food processing,” Organic Center State of Science Review (1.05)

5. Taste Better and Truer Flavor
Scientists now know what we eaters have known all along: organic food often tastes better! It makes sense that strawberries taste yummier when raised in harmony with nature, but researchers at Washington State University just proved this as fact in lab taste trials where the organic berries were consistently judged as sweeter. Plus, new research verifies that some organic produce is often lower in nitrates and higher in antioxidants than conventional food. Let the organic feasting begin!

6. Assist Family Farmers of all Sizes
According to Organic Farming Research Foundation, as of 2006 there are approximately 10,000 certified organic producers in the U.S. compared to 2500 to 3,000 tracked in 1994. Measured against the two million farms estimated in the U.S. today, organic is still tiny. Family farms that are certified organic farms have a double economic benefit: they are profitable and they farm in harmony with their surrounding environment.

7. Avoid Hasty and Poor Science in Your Food
Cloned food. GMOs and rBGH. Oh my! Interesting how swiftly these food technologies were rushed to market, when organic fought for 13 years to become federal law. Eleven years ago, genetically modified food was not part of our food supply; today an astounding 30 percent of our cropland is planted in GMOs. Organic is the only de facto seal of reassurance against these and other modern, lab-produced additions to our food supply, and the only food term with built in inspections and federal regulatory teeth.

8. Eating with a Sense of Place
Whether it is local fruit, imported coffee or artisan cheese, organic can demonstrate a reverence for the land and its people. No matter the zip code, organic has proven to use less energy (on average, about 30 percent less), is beneficial to soil, water and local habitat, and is safer for the people who harvest our food. Eat more seasonably by supporting your local farmers market while also supporting a global organic economy year round. It will make your taste buds happy.

9. Promote Biodiversity
Visit an organic farm and you’ll notice something: a buzz of animal, bird and insect activity. These organic oases are thriving, diverse habitats. Native plants, birds and hawks return usually after the first season of organic practices; beneficial insects allow for a greater balance, and indigenous animals find these farms a safe haven. As best said by Aldo Leopold, “A good farm must be one where the native flora and fauna have lost acreage without losing their existence.” An organic farm is the equivalent of reforestation. Industrial farms are the equivalent of clear cutting of native habitat with a focus on high farm yields.

10. Celebrate the Culture of Agriculture
Food is a ‘language’ spoken in every culture. Making this language organic allows for an important cultural revolution whereby diversity and biodiversity are embraced and chemical toxins and environmental harm are radically reduced, if not eliminated. The simple act of saving one heirloom seed from extinction, for example, is an act of biological and cultural conservation. Organic is not necessarily the most efficient farming system in the short run. It is slower, harder, more complex and more labor-intensive. But for the sake of culture everywhere, from permaculture to human culture, organic should be celebrated at every table.

The following is Rodale Institutes "The Organic Solution". For more information on organics or on Rodale Research Institute please visit; (http://www.rodaleinstitute.org/)

eliska klucinova (athletic girl)

Do you track YOUR progress?

Time and time again we've heard it- the power of writing it down. Writing things down helps us remember, helps us clear our heads, helps us focus. We write down our goals to re-enforce how strongly we want to achieve them. We write down grocery lists so we remember our items in the busy isles of the store. We write down feelings and thoughts for clarity and to express. So why, when it comes to our workouts and our daily nutrition- we fall short?

It's been proven- people who write down what they eat and drink have greater success losing weight then those who don't. Those who track their workouts have greater success in tweaking and changing their program, as well as being able to look back and reflect on their progress, growth, and their journey.

You will gain an immediate consciousness of your eating habits.Through journaling, you will keep track of how many meals you eat everyday, the size of your meals and when each meal is consumed. Are you a late night eater? How about a afternoon binge eater? Your diet journal will provide a wealth of information to learn from, and to grown from.

Along with recording of all the foods you eat, your journal should also contain your feelings, thoughts and reactions with each meal. Were you actually hungry when you ate or just bored? Did you eat because you were happy, sad or frustrated? Did you feel anxious or rushed during a meal? Also, make sure to record how you felt after you ate your meal. Did you feel tired and lethargic? These are extremely important points to document when keeping your diet journal. It's amazing how much you will learn by recording these dietary events in your journal and this is one of the keys to permanent weight loss!

I HIGHLY recommend the "DIETMINDER" journal and the "FITNESSMINDER" journal which can be found here: CLICK

OR if you're not as much of "writing things down" person but still want to monitor your progress I recommend "FITDAY" which is an online nutritional journaling center where you can log your daily intake FOR FREE! CLICK HERE TO VISIT FITDAY!

HAPPY JOURNALING!!!!!

Supplemental know how for a lean muscular body.

In addition to using whey protein, casein protein, soy protein and waxy maize starch, there are certain specialty supplements you need to take to ensure that you gain the mass you wish during the winter bulking times.
Branched-chain amino acids:
The BCAAs comprise the three amino acids leucine, isoleucine and valine, which happen to be the three most important amino acids for repairing and building of muscle tissue. Leucine is the most critical of the three, as research shows that this amino acid can turn on muscle protein synthesis by itself. It’s still best to take all three together though, as they work in synergy to provide a multitude of benefits that include muscle growth, increased energy during workouts, blunting of cortisol (a catabolic hormone that inhibits testosterone and increases muscle breakdown), and decreased delayed onset muscle soreness. Take 5-10 g of BCAAs with your first breakfast (protein shake), your preworkout and your postworkout shakes and dinner.
Creatine:
Research confirms that one of the most effective supplements you can use is creatine. Plain and simple, taking creatine can help you gain upward of 10 pounds of lean muscle and boost your strength in the gym by at least 10%. Go with 3-5 g of creatine with your pre-and postwork out shakes.
Beta-alanine:
In the body, the amino acid beta-alanine is combined with the amino acid histidine to form carnosine. Research confirms that when muscles have higher levels of carnosine, they have more strength and endurance, and that athletes taking beta-alanine increase muscle strength significantly, allowing for heavier lifting and, thus, more muscle growth.

New research indicates that when trained subjects take beta-alanine in addition to creatine, they gain more muscle (and simultaneously lose some bodyfat, as well) as compared to those taking just creatine alone. Take 1-2 g of beta-alanine or carnosine with your pre-and postworkout shakes.

NO boosters:
Nitric oxide is a molecule that has the ability to dilate (widen) blood vessels, which allows more blood flow to muscles along with more oxygen, more nutrients and more anabolic hormones. This means greater energy during workouts, with an enhanced muscle pump, not to mention better muscle recovery and growth afterward. NO boosters do not actually contain NO, but mainly the amino acid arginine, which is readily converted to NO in the body. Research has found that subjects given arginine increased muscle strength and muscle growth, as well as decreased bodyfat. Look for an NO booster that provides 3-5 g of arginine and consider NO boosters that provide other ingredients that enhance arginine’s ability to increase NO (such as citruline, Pycnogenol and American ginseng). Take one dose in the morning before breakfast, one dose about 30-60 minutes before workouts and one dose 30-60 minutes before bed.
Carnitine:
Once considered just a fat-loss supplement, carnitine is now known as an anabolic supplement, as well. That’s because it helps to enhance muscle growth through a number of mechanisms. For one, carnitine increases testosterone levels after workouts, as well as the number of testosterone receptors inside muscle cells, which allows more testosterone to stimulate more muscle growth. In addition, carnitine supplements have been found to increase the ability of insulinlike growth factor-I to stimulate muscle growth. If that’s not enough, it can also increase blood flow, which means it provides similar benefits to NO boosters. Take 1-3 g of carnitine with your first breakfast (protein shake), preworkout shake, postworkout shake and dinner.

Live Fit, Be Fit.....

The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. – Henry Rollins.

Overcome doubt with desire!!!

"Focus more on your desire than on your doubt, and the dream will take care of itself. You may be surprised at how easily this happens. Your doubts are not as powerful as your desires, unless you make them so."~Marcia Wieder

What to Wear on a Book Cover? [Heeeellllpppp Meeeeee!!!!]

Good news! I have a pub date for my book. The Great Fitness Experiment (tree-killer edition) will be on shelves Dec. 1st! Just in time to buy a copy for everyone on your Christmas/Hannukah/Kwanzaa/Christmaskuh list.

Scary news! They want me on the cover. I voted for Giselle but apparently she's out of our budget. Le sigh. I just found out yesterday that my photo shoot is tomorrow. Pro: No time for any crazy crash dieting. Con: WHAT DO I WEAR??? I can't even dress my preschooler in matching clothes much less make myself look good.

Please help me out! Here are some possible options with a handy dandy poll at the bottom to vote for your fave.

Keep this in mind:
- Ignore the hair. Yes I lopped 10 inches off but it is naturally curly and will be curly for the shoot tomorrow.
- Ignore my inability to focus the camera.
- Ignore all the white spots all over me - they're from my dirty bathroom mirror.
- My bathroom has a skylight, hence all the weird lighting.
- I'm going for realllly basic. I don't want to wear any of my kooky clothes (99% of my wardrobe, honestly) because I'm afraid I'll look back at this in 10 years and have a Jane Fonda-Leotard moment of horror.
- If you don't like any of the options, feel free to give me suggestions in the comments!! (Although anything with the phrase "just a sports bra" will be laughed off the page.)


Pink Lululemon Jacket (a baby gift from Reader VAMomof2! I love you!!) & Black Running Tights (note Jelly Bean acting as stylist as prop drooler):





Grayish Purple (with shiny blue logo you can't see because I can't figure out how to hold a camera) tee with long black pants:

Blue v-neck cap sleeve tee with long black pants:


Hot pink Nike tee (yes, this is the one from the 20/20 show) with black wide-leg Nike capris:


Robin's egg blue Oiselle tee (with bird logo) and black capris:


Maroon Nike tee with gray Shabby Apple mid-calf leggings:

poll by twiigs.com

poll by twiigs.com

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Sweet Potato Pancake Recipe!

Allison's Sweet Potato Protein Pancake Recipe

1/2 cup egg whites
2 ounces sweet potato
1/4 cup rolled oats

Cinnamon to taste
Pumpkin Pie Spice to taste
1/2 scoop vanilla protein powder

2 TBSP water
2 packets Stevia

1. Combine all ingredients in blender and blend until smooth. If batter is too thick slowly add small amounts of water until the batter thins out

2. Pour batter into pan over medium heat.

3. Cook until brown on one side. Flip, cook evenly on the second side

4. Enjoy with 2 TBSP honey!

Oprah Stole My Moment: Intuitive Eating Works For Both of Us

This pretty much sums up my life - except the boogers are generally from someone else's nose.

Oprah beat me to it. As if it isn't bad enough that the woman rules all media outlets, now she has stolen my own epiphany right out from under me! It was my very own "A-Ha" moment! Oh wait... that is hers too. Crap. This whole time I've been thinking that I discovered Geneen Roth all on my own (read: a zillion e-mails from you guys recommending her finally sunk in) when lo and behold the Queen of Everything not only already read and loves Geneen but Oprah also started her own Experiment based on the books.

According to June's issue of O magazine (which I'm just getting around to reading because I'm way too cheap to subscribe to it and I found an old copy at the gym), Oprah has given up dieting and is working on eating intuitively. Just like me! Thankfully it is going swimmingly for the both of us. Hence, I will share my epiphany with Oprah. I'm big like that.

The Truth: I feel like I've been let out of jail.

Rereading my farewell post from a month ago, I'm struck now how depressing it was. I didn't see it at the time because it was just the place that I was in. I'd come to a crossroads: either I was going to spend the rest of my life trying to willpower myself through every new diet/exercise regime that comes along and then crying in my closet when I inevitably failed or I could just... give it up. Just eat and be happy.

It shouldn't be that simple but it is.

I'm delirious with relief and happiness and, honestly, a little nervous that this euphoria won't last. This past month has been so freeing. I worked hard (and it is hard work, at least at first) to stay focused while I ate and to pay attention to what my body was telling me and it works. I'm not broken after all! And if I'm not then I can say with confidence that you are not either.

Here's the proof: two solid months of eating following Geneen's food "guidelines" and my weight (yes, I'm still weighing myself - baby steps, people!) has remained within 1/2 pound the entire time. For a girl that is used to going up and down 3 or more pounds in a single week, this is huge for me. I ate peanut butter cookies for dinner (the recipe: 1 egg, 1 c peanut butter, 1 c sugar. Bake at 350 for 8 min. Do it. You will thank me.) and my weight stayed the same! I had salmon on salad with dressing and didn't resent it for not being the peanut butter cookies and my weight stayed the same! I ate beef ribs. White bread. Homemade strawberry ice cream. And my weight stayed the same. What this all means is that my body does in fact know how to run itself.

While I do still wish that the weight I have stabilized at is about 7 pounds lighter, I have finally come to accept that what I need to work on fixing is not my weight but my head. I can't say that everything is all fixed in my brain - decades of dieting programming will take time to unlearn - but for the first time in a really long time I am hopeful that this will not be the thing that defines me.

The result of all this has been a remarkable freeing of my soul. All the energy, both mental and physical, that I've been devoting to remembering food plans, research, calories and so forth I've been able to devote to other pursuits. I just finished reading 21 books in 21 days and not a single one was a diet book! I play the piano for an hour a day! I meditate, pray, do yoga and snuggle the Jelly Bean on a much more frequent basis! (Did you know Jelly Bean gets pit sweat? She does and it even stinks! I don't know why that cracks me up but I adore that about her. She's already so like her mama!) I finally signed up to take that aerial dancing/circus class I've been dreaming about for so long! And a power yoga class in a real yoga studio! And a dinner cruise with my hot husband!

I had to share this with you guys because you have been so integral in my progress. You have no idea how much each of your comments/blog posts/e-mails/texts/FB messages/tweets and so forth have meant to me. You all have had me in tears (beautiful, happy, cleansing tears) and then in hysterical laughter so many times, just when I needed it. I am so blessed. And so very grateful! I love you!!

So now that I've exceeded my monthly quotient for inappropriate exclamation marks, I will leave you with this:

Get your underage teen bikini pics, hot off the presses!! Seriously, I blogged about the Kendall Jenner (of Kardashian notoriety) scandal for HuffPo - check out how I work Lindsay Lohan into it! (You cannot write a pop culture article these days without referencing Lindsay Lohan. It's like in the rule book and everything.)

12 "Not so Obvious" Items to bring to a Figure Competition!

1. Your own mirror. Trust me on this, backstage at a figure show, especially a large one, you'll find girls clawing each other's eyes out for a seat at a mirror. Avoid the drama. Bring your own! My advice- LABEL it too! Full name!
2. Latex Gloves (powder free). You'll use these for tanning touchups, helping others to oil, and oiling yourself.
3. Towel. Bring an old hand towel to dab off excess oil, spills, tanning streaks, etc. Use this to dry off your heels before you put your shoes on as well- slip and slide in those 5" heels on stage is NOT a good thing!
4. Your own suit glue. Competition suits barely cover anything backdoor anymore, and unless you want your suit to creep into a Brazilian thong, I suggest bringing suit glue and making sure you glue that bad boy into place. Bikini bite is the most commonly used, and biting your own suit is fairly easy to do yourself.
5. Tanning Product. You never know when you'll need a touch-up, whether you have streaks, splatters on the inside of your thighs from peeing (yes this DOES happen) or other tanning mishaps, be sure to have a bottle of the color YOU used backstage just in case!
6. FOOD. Make sure you bring more then enough in case the show is running behind schedule, which is often the case. Many competitors even bring a mini cooler with them!
7. Hairspray and hair products. You WILL need to touch up your do so be sure you bring product backstage with you.
8. Kleenex and/or paper towels. These are self explanatory. You never know when they'll come in handy!
9. Sewing kit/Scissors/Safety pins/Craft Glue. The last thing you want is to put your suit on and have a strap pop, or rip or break, or a stone pop off and suddenly you're screwed, 10 minutes before you walk on stage. TRUST ME- this has happened to me, bring these instruments with you- prep for the unexpected!
10. Chapstick/Vaseline/Dental Floss. I am aware that most competitors dehydrate themselves for competitions - you will also not want to forget to bring Chapstick, Vaseline, and Dental Floss. Your lips are probably going to be chapped; it will be a good idea to have chapstick to wear under your lipstick.Also, you will need Vaseline so your lips are not stuck to your teeth when you smile. Another thing you will need is dental floss; however, if you are dehydrated you will need it more than anyone else, since you are eating such DRY carbs to fill out, it will most likely become stuck between your teeth, and you will want to floss to ensure that nothing is between your pearly whites for the judges or photographers to see!
11. Bungee cord or Flex band. Hey- a girl's gotta pump up!!
12. Confidence. This is YOUR moment. YOUR time. YOU earned it! Walk that stage with a smile, a swagger, and most of all- CONFIDENCE!!

Women & Weights- TIPS for Success!!

1. DON’T BE AFRAID OF WEIGHT LIFTING
The primary concern women have when it comes to weight training are, “I don’t want to get big or bulky”. I can refute this with 100% confidence- because whenever a woman stops me and compliments me on my physique or asks questions about how I train I ALWAYS attribute my success to weights! Getting "big and bulky" is simply not something that occurs naturally for women. It takes so much time, work, dedication, proper food and training to gain even a pound of muscle that it is impossible for a normal woman to get “too big”. We just don’t have the hormones in our bodies to allow for that.

With the right training, nutrition and guidance, infusing the use of weights into your workout will actually make your muscles hard and lean. The more lean muscle you have the faster your metabolism and therefore the faster you will lose body fat. There is no other way to do this than to start a resistance training program in combination with the proper nutrition and cardiovascular regimen. With a realistic fitness program, there is no way your muscles are going to grow “too big or bulky” but rather you will shape up and look fit. I understand women’s concerns but free yourself from your fear and start weight lifting to achieve your ultimate goals! Unsure about where to begin with weights? Start shopping online for a fitness trainer or coach- stop in at your local gym and ask about personal training services. Hit the bookstore and pick up a book on resistance training or grab a copy of FitnessRX or Oxygen Magazine!

2. CHANGE AND VARIETY ARE KEY
Change and variety are the keys to success and keeping your workouts fresh! Change not only adds variety and keeps your mind from getting bored, but also allows your muscles to continually respond! Once your body and muscles get use to a training program, it is easy to hit a plateau and stop responding We only change when we are forced outside of our comfort zone, and our bodies are NO different. That’s why it’s important to consider constant change from weight, reps, sets, rest periods, etc. There is a time and a place for every type of training; it just depends on your goals and your body type. That is what makes things so fun! This is a journey and a learning experience, so change and variety will help keep the interest level high and maximize results.

3. GOAL SETTING IS KEY!
It is important to set goals and re-evaluate your goals every 4-6 weeks to track your success with what worked and what didn’t work. Don't be afraid to refocus, reset your goals, and make adjustments! Keep track of your workouts and how your body is responding so you can make the appropriate changes necessary to keep your body growing and changing in your journey towards your goals. Record how you feel, what you did that day, what you ate, etc. Our bodies are machines and work extremely efficiently. Bodies get used to whatever stress we may put on them and adapt quickly. It is essential to constantly be re-evaluating our goals and progress so we can continually allow the body to make improvements.

4. WEIGHT TRAIN FOR YOUR BODY!
I believe men and women should weight train differently. Since the majority of women are looking to tone and sculpt, I find using moderate weight and more plyometric training works well for achieving beautiful curves and shape. I also believe that women should train their glutes and hamstrings a few times a week, since that tends to be the trouble area for most women. It is important to build the muscle density in the glutes and hamstrings to keep them tight and round. Men tend to focus on building where as I believe most women are looking to sculpt and tone. These are two totally different way to approach training, and both women and men should consider what their goals are before jumping into a certain style of training.

5. KEEP THINGS FUN!
Sometimes following the same regimented program can get monotonous and boring. Those are the times you want to quit. When times get tough remember that if it was easy, everyone would do it. During the times you feel less motivated, follow your heart and do something fun. Pick a fun class to get you pumped up and motivated. Try taking a class such as spin, boot camp, aerobics, hip hop, kick boxing, or even yoga. Incorporating a class to your weekly program adds spice and keeps things fun and exciting. Not only do they keep you on track and focused but they add a great bit of variety to keep your body continually stimulating different muscles and constantly guessing. You can also keep things fresh and exciting by incorporating fitness into your daily life. Get outdoors! Try riding a bike, hiking, taking your dog on a walk, playing tennis with your family, doing yard work with your kids, or making time for an outdoor run. There are so many ways to keep variety in your program to keep things fresh, exciting and most importantly, FUN! Exercise is meant to keep us healthy, but that doesn't mean it's meant to be dull or un-interesting!

6. CARDIO
I emphasized the importance of weight training- but cardio is important as well! Combine both weight training and a reasonable cardiovascular program to obtain the results you are looking for! Lifting weights does not equate to mass and bulkiness therefore women should not focus their training on solely cardiovascular, but rather building muscle which is going to keep your muscle bellies hard and full rather than soft and flat. Doing endless amount of cardio is only going to break down muscle tissue and therefore will cause a decrease in metabolism, over time, from the lack of muscle. The goals is to add muscle to keep your metabolism high and also to keep you round, full and curvy. The goal should be to increase lean muscle tissue and supplement cardio to burn the excess body fat to maintain a lean physique. Focus on your weight training and diet and use cardio as a secondary source of exercise to stay in good cardiovascular shape and to burn that excess bit of fat but do not use cardio as a sole means of working out! Combine BOTH weights AND cardio for the most effective program!

7. BE REALISTIC!
Do not focus on the media for a means of what is “in shape” and do not simply look at photos of women in magazines to define what YOUR body should look like. Be aware that what the media considers attractive is NOT realistic and I believe their portrayal of what women “should look like” is absolutely criminal. It’s a shame that young viewers have this to go by when they are growing and learning about their own bodies and self images. The majority of images seen in the media are women that are completely unhealthy and as I like to call it “skinny fat”. Yes they may be fitting in to a ridiculously small size pant but their body fat could still be higher then recommended. Your goal, in getting in shape, shouldn't be to "get thin" or to imitate some "idea" of attractive you've seen or heard, rather your goal should be to gain the best physique your are capable of gaining. Be the best version of yourself! It is important to be truthful with yourself about what is obtainable, maintainable, realistic and healthy for everyday living!

8. GOOD COMPANY & GOOD SUPPORT
Surround yourself with people who are supportive and keep pushing you to achieve your goals. Training, along with being very physical, is extremely mental, in my opinion, more mental than physical. You need to have the proper support group that will keep you on your toes, pat you on the back when you did something amazing and also those that will pick you up when you may have fallen. Following a fitness program is a journey and the journey is not possible without the support and love from others. Be aware that you may need to step outside your typical support system to find these people. Seek out a fitness trainer or coach, others in the gym you train at, join an online fitness forum or community, or start a blog. It is essential to find a network of like minded fitness enthusiasts who have similar fitness goals!

9. BE PREPARED
Always be prepared for days when you can’t make it to the gym or the rain is pouring and you don’t feel like leaving the house. Traveling? Busy at work? Crunched for time and simply can't get to the gym? Snowed in? Keep an emergency fitness bag handy for those unexpected days. I suggest a light pair of dumbbells, a yoga mat, resistance bands and some good music or your favorite workout video. With a few key items and a little preparation you can still get a great workout NO MATTER what else is going on outside or around you!

10. TIME AND HIIT!
It is important to be realistic with the amount of time you have to workout everyday. Most people are crunched for time so the best bet is to get a killer weight training workout in combination with cardiovascular training to utilize your time wisely. Get the most out of your workouts with HIIT, High Intensity Interval Training to maximize your workouts. I know I posted some sample cardio intervals in an earlier post! Jump on a machine in between isolated exercises, or if you do not have a machine you can incorporate active rest periods such as jump rope, jumping jacks, mountain climbers, flutter kicks, plyometric exercises or anything that will keep your heart rate up. Try utilizing interval training to maximize your cardiovascular time or adding in a few sprints or jogs into your workouts. Get your heart rate up, utilize those weights, GET IN AND GET OUT and GET INTO THE BODY OF YOUR DREAMS!

Need help achieving your fitness goals? Getting your nutrition on track? Getting your feet headed in the right direction? Visit www.alli-fitness.com for more details on how YOU can get started TODAY!

Things I wish I could have told my younger self!

The hardest part of training a woman is not getting her to do the work, but to get her to change her way of thinking when it comes to fitness, lifting weights, supplements and proper eating. So as with earlier this month with guest writer Janet Lee, 54 mother of seven and simply shredded I am again featuring a lovely lady that has got it right. Let me introduce AbFitt readers to Selina from "Jersey" my home State. I enjoyed one of her blogs so much I decided to re-print it. This lady has got it dialed in. Enjoy!!!



Like they say, hindsight is always 20-20. There are a few simple things I have learned that I wish I could have told myself when I was younger. (Even though I probably wouldn’t have listened). Although I must say I wouldn’t change much about where I am today, so I can’t completely bash the path I took to get here… even if it was the long road at times. I’m sure this list will just continue to grow throughout my life.

-Stop with all the cardio- it’s not the best way to "get in shape". What is left after you burn off all the fat and some of the muscle?-yuck- you don’t like that look.

-Pick up some weights…Don’t just pick up weights, pick up some MF-ing HEAVY weights- as heavy as possible.

-Just because you are in your 30’s doesn’t mean you have to accept the start of the aging process, or use it as an excuse. You can have a better physique than you did in your 20’s with hard work and proper nutrition. Don’t blame cellulite on your genetics, you can get rid of it.

-Get out of that f-ing tanning bed, and stop burning yourself!- put on some sunscreen for God-sakes.

-Put that vodka down and step away from the counter! Stop chugging it, 2-3 drinks are not better than 1 (no alcohol is better than 1) and you’ll thank me in the morning. Literally it is poison that your body has to work to detoxify. Full of empty calories- no better way to pack on fat and cellulite.

-Eat more- it speeds up your metabolism. Eat throughout the day, every 2-3h, instead of pigging out at night.

-Do you even know what a serving portion is?-Research and start measuring.

-Do you have any clue how many cals you take in or the breakdown of macro nutrients?- Start to count and log.

-Put down all that processed sh**, filled with trans-fats, sugar, and who know what else…. and eat some REAL food.

-PROTEIN!- Plus whey protein- it’s the key, and eat lots of it!

-Water- drink it and lots of it.

-Good fats don’t make you fat- quite the contrary.

-Caffeine is your friend

-Supplements- absolutely necessary for the body to repair from all that trauma.

-Throw out the scale and just look in the mirror!!!!…it’s not about a stupid number, it’s all about the body composition.

-Go workout after work- you’ll feel better and have more energy. Make it a routine and priority- there is nothing more important than taking care of yourself.

-Surround yourself with positive people with similar goals. Don’t listen to negativity or judgements….misery likes company.

-Research and learn from others, make changes and don’t be afraid of failure- learn from the mistakes you make, because you will make them.

-Guest AbFitt writer Selina

Cardio Intervals- Let's Torch the Fat!

This workout is guaranteed to torch fat! Using a mix of plyometrics and hill intervals you'll melt fat fast! With an elevated metabolism that lingers long after your workout is done, integrating this routine into your training schedule will ensure you get the results you're looking for!

HILL INTERVAL SAMPLE:

Begin with 5 minutes warm-up on the treadmill.

- raise treadmill to 4% incline and jog for 1 minute.
- follow with 1 minute sprint at same incline.
- slow back down for 1 minute jogging at same incline.

(do for 5 minutes)

Jump off treadmill and perform the following 4 exercises for 30 seconds each with no rest in between:

• Box Jumps
• Walking Lunges
• Side Shuffles
• Jumping Jacks

After you finish hop back on the treadmill, raise the incline 2% and do another 5 minutes with the interval sequence listed above. Then complete another round of the 4 listed exercises. Continue until you reach a total of 20 minutes on the treadmill (4x) and continue to raise the incline 2% each time!

GOOD LUCK!

Richard Seymour's/Fit School...Fit Facts.

RichFit/Fit Fact#1

Barbell squats below parallel, barbell deadlifts and the bench Press. These are the biggest and baddest movements you can do in the gym, no other three exercisers will engage more muscle fibers create more tension & stress on the body. For a lean, muscular fat free body try these monster movements.

RichFit/Fact#2

Nutrition is a science. The more you educate yourself, the more power and freedom you have in changing your body. Remember, food is the greatest tool when it comes to controlling your body’s hormonal functions. Every time you eat or drink, there is a hormonal response of some kind. You truely are what you put in your body. Eat smart.

OK you asked for it AbFitt readers...here is my H.I.G.T workout.

This is my H.I.G.T workout, you will perform this routine 3 days per week with one day in between. On those off days you will need to perform only 30 min of cardio vascular training, IE: running, jump rope, etc etc. This is more advanced however, you have built yourself up for this and should be ready.

OUR GOAL: build new lean tissue, torch fat, increase overall cardiovascular condition and dramatically change your body fat levels and overall composition. We do it with H.I.G.T= High Intensity group training( heavy weight, low rep ranges ) six weeks ONLY!!!!!! This will burn you out if done any longer. Injuries and other health issues will hinder any results if done for more than six weeks.



* 3 sets per group, exercises performed back> to back>. 30-50 sec max rest between sets. Increase in weight for each exercise, each set. Our goal is to recruit type two fibers. Rep range 4-12 on Training days #1 & #3. Rep range 4-8 on training day #2 (heavy weight & only two exercises performed in a group)

Group one: Focus muscle-chest, secondary-shoulders...

flat bench dumbbell presses legs elevated off floor> seated front dumbell shoulder raises. standing dumbbell side lateral raises> standing dumbbell upright row.
*Now rest 30 seconds, increase weight repeat*

Group two: Primary muscle-shoulder, secondary-chest...

seated military dumbbell press> incline bench press> plate or dumbbell shoulder shrugs> shoulder tri set super-set ( grab five lb plates hold one in each hand, seated one arm at a time perform 6 fast, yet controlled front raises then side raises. repeat with left arm. Now perform six bent over lateral shoulder raises)
*Now rest 30 seconds, increase weight repeat*

Group three: Primary muscle-Biceps, secondary-triceps..phasing out chest and shoulders........

Standing barbell curl> tri cep kick back> incline push ups. ( when performing push ups mix up your hand & feet positions to hit the chest and shoulder muscle's at different angles, have a partner place a weight plate on your back for added intensity)*Now rest 30 seconds, increase weight repeat*

Group four: Primary muscle-triceps, secondary-biceps.....

Triceps cable press down> pull up> push up> weighted speed punches ( grab two two pound weights, hold one in each hand. Now take a fighters stance and throw left right punches fast for 30 seconds )*Now rest 30 seconds, increase weight repeat*

Group five: Primary muscle-Quads, secondary-back...

barbell deep squats> pull ups> 45lb plate alternate lunge.*Now rest 30 seconds, increase weight repeat*

Group six: Primary muscle-hamstrings, secondary-back....

Bent over barbell row> stiff legged dead lift> dumbbell or kettle ball one arm squat & press.*Now rest 30 seconds, increase weight repeat*

On training days #1 & #3 following this workout we complete abdominal work. Remember your abs have been worked in every exercise you just performed so they are fatigued. So we hit them briefly, but with intensity and from angles.

Boxing training, for your best body ever.

Boxing Workout – Plyometric Circuits for Speed, Power and Strength

Plyometric Circuits are the corner stone of a good boxing workout. A boxer must maintain his strength and explosive power through two or three minute rounds. Plyometric circuit training is designed to mimic the demands of an actual fight. It takes exactly two minutes, or the duration of a round in amateur boxing, to complete the following eight circuits. Leave one minute rest between each circuit and do sets of circuits to recreate the conditions of a fight. Do each exercise for 15 seconds at a very high intensity and then move onto the next.

Boxing workouts train you to be powerful, not just strong. Start with vertical jumps, then chin-ups, then seated medicine ball throws with a partner. Move onto straight one-two (jab-cross) punches with dumbbells. Then, using Swiss ball, alternate abdominal crunches with incline press-ups. Perform side jumps with a 20-30cm high rope. Move onto flurries of punching combination's while holding 1-2kg dumb-bells, and finish with 3-5kg medicine ball sit-up and throws.


Weight Training for Boxers
Weight training for boxing should benefit the whole body, so cut out isolation reps, and choose free weights over machines. You want strength, so aim for two to three sets with six reps, explosive on concentric phase and slow on the eccentric phase.
Plyometric Training for Boxers and Athletes

This is resistance exercise followed by a matching plyometric one. For instance, a bench press followed by medicine ball chest pass. The resistance workout kicks the nervous system into gear, so that more Type IIb fibers are available for the second explosive exercise. Type IIb muscle fibers are those that produce the most explosive force.

Exercise Sets Reps Rest

Squats 2 8 60 secs
Vertical Jumps 2 6 60 secs
Bench Press 2 8 60 secs
Medicine Ball (MB) Chest Pass 2 6 60 secs
Barbell lunge 2 8 60 secs
Step jumps 2 6 60 secs
Lat pull down 2 8 60 secs
MB overhead pass 2 6 60 secs
Weighted crunches 2 8 60 secs
MB sit ups 2 6 60 secs
Boxing Specific Complex Training

Sport-specific complex training includes exercises of plyometric nature that closely mimic actions like throwing a punch from the ball of your back foot to your fist, with proper posture and technique.

Exercise (one set) Weight Reps Rest

Left jab 1-6Kg dumb-bell 8 No rest
Left jab MB throws 3-5kg medicine ball 6 3 mins rest
Straight right 1-6kg dumb-bell 8 No rest
Straight right MB throws 3-5kg medicine ball 6 3 mins rest
Left hook 1-6kg dumb-bell 8 No rest
Left hook MB throws 3-5kg medicine ball 6 3 mins rest
Right cross 1-6kg dumb-bell 8 No rest
Right cross MB throws 3-5kg medicine ball 6 3 mins rest
Left uppercut 1-6kg dumb-bell 8 No rest
Left uppercut MB throws 3-5kg medicine ball 6 3 mins rest
Right uppercut 1-6kg dumb-bell 8 No rest
Right uppercut MB throws 3-5kg medicine ball 6 3 mins rest
Pure Cardio Boxing Training

While a three to five mile run a week is a good idea, a boxer should make his cardio workouts sport-specific. Interval training is ideal for boxing. An 800 meter interval would closely mimic the anaerobic demands of a three-minute round of professional boxing. Amateur bouts consist of four two-minute rounds, and the following workout has been designed with this structure in mind.

Begin with a 1,200-1,600m warm up of jogging, hopping and short sprints. Then do three 600m intervals at medium intensity with a one or two minute rest between runs. Then do three 200m intervals at high intensity with 30-second rests and jog back to the start point after each run. Finish with an 800m loose run to warm down. Two interval training sessions per week should deliver the best results. Also buy a skipping rope to improve your stamina agility and foot speed.
Boxing Workouts and Motor Programming – Training the Mind of the Boxer

A vital part of a boxing workout is to imprint sport specific actions and make them reflexive by reprogramming the body’s motor programming unit. No matter how much stamina a runner has, he will be exhausted after just a couple of rounds. The act of running is imprinted from an early age, but throwing a punch with proper posture and leverage is an underdeveloped skill for most. An aspiring boxer can train to reprogram his motor unit and progressively boost his performance with better posture, balance and co-ordination, resulting in a drastic improvement in reaction time and fighting ability. Live fit, box fit!

AbFitt-