Training tip of the week-DON'T IGNORE THE NEGATIVE! But DO IGNORE the lil' mistake toward the end of the video :-P

GOAL SETTING FOR WINNERS!

What do you want to accomplish?  

What will it take to accomplish it?  

How can you fit the steps into your life?  

These are all questions that you need to ask yourself when you find something that you want to do.  To excel at anything in life, whether it be acing a test, winning a game, or making the team, you must first define what the ultimate goal is, then figure out the steps it takes to get you there.  

I'm a professional figure competitor, but I had to work very hard in order to gain my professional status.  I started as an amateur, competing against people locally.  I knew that I had to first win locally, then win nationally, and only then would I join the ranks of other professionals in my sport.  It was a long road, but one that I knew I needed to travel in order to reach my ultimate goal of reaching the elite level of my sport.  I knew it was realistic for me to become a pro, because I was doing well as an amateur.  I also had been given positive reinforcement from others in the sport whose opinions I respected (judges, peers, etc).  I then asked myself what I would need to do in order to get better and become one of the elite.  Could I do those things?  Was it possible for me with the other demands that I had in life?  I decided that yes it was and I moved forward with the necessary work.  I knew I needed to work hard in the gym, eat like a champion, and take care of myself so that I stayed healthy and strong.  Without these things, becoming the best would have been very difficult, if not impossible.  

After 2 years of doing the work that I realized was part of the necessary process, I won nationals and earned a spot in the pro ranks.  I set my goal, determined the work that was needed, did the work, and became a winner.

DEFINE YOUR GOAL

What is it that you want to do?  

WHAT WILL IT TAKE?

Want to ace the math final?  Make the team?  Win the game?  Determine what it will take from you.  This is an area that your peers and coaches/teachers can help with.  Look at what other champions or good students are doing.  Ask them questions on how they got to where they are.  Does the top student in the class study for 1 hour every day after school?  Do they get extra help from teachers?  Does the MVP of the teram do any extra practice on their own?  Find out what their recipe is.  They're the best for a reason, and it helps to see how they do it.  

WILL THIS FIT INTO YOUR LIFE?  IS YOUR GOAL REALISTIC?

Probably the most important question is whether the work will be possible to do given your lifestyle and circumstances.  Determine whether you can fit the necessary work into your life.  This also is a way to determine whether your goal is realistic or not.  If your goal is to become Valedictorian of your class and MVP of the hockey team, but you would have to get 100% on every test for the rest of your high school career PLUS turn in an extra credit assignment every week until you graduate... AND make every practice and do extra practice on the weekends... then maybe the goal is a little unrealistic due to the necessary work involved.  Instead of becoming Valedictorian AND Team Captain, maybe a more realistic goal can be staying at the top of your class and becoming a starter for the team.  It's important to see what you are able to do for your goals within your limits.  For instance, I knew that winning every pro competition that I ever entered would be somewhat unrealistic.  It would mean that I had to be perfect all the time.  Life can throw wrenches into your ultimate plan sometimes, and some things may be out of your control.  So instead, I aimed for winning one show my first season.  Not saying I couldn't have been the best at every show, but starting with a smaller, more attainable goal is much easier to handle.  Biting off more than you can chew can sometimes get you into trouble and overwhelm you, but if you start with baby steps in your goal setting, the reward is huge and can propel you to make larger goals possible.

Seems like a ton of stuff right?  Goal setting sometimes is tough... follow these steps and it becomes very easy....

1. Define your goal.

*WHAT DO I WANT TO ACCOMPLISH?

*WRITE IT DOWN!

2. What do you need to do to get there.  

*WRITE DOWN THE NECESSARY STEPS.

*CHOOSE A ROLE MODEL. 

*ASK THEM FOR GUIDANCE.

3. Is the work possible for you?

*CAN I PERFORM THE NECESSARY STEPS?

*CAN I MAINTAIN OTHER IMPORTANT THINGS IN MY LIFE WHILE DOING THIS WORK?

If the answer to #3 is yes, then you're on your way to achieving anything that's in your power... like Nike says, JUST DO IT!!

Just Say NO to Food Pushers

Just Say NO to Food Pushers

This time of year it seems that everyone turns into a food pusher.

You know what I'm talking about...

Here, taste these cookies. I got you this tower of chocolate for Christmas. Here's a dish that you have to try...I made it myself!

Unfortunately, the holidays are a time when food pushing is not only accepted, but is expected. Rather than give in, and end up gaining 5-10 pounds of fat this holiday season, arm yourself with these 5 clever ways to stop food pushers in their tracks.

Food Push #1: "Try this new treat I made, you'll love it!"

      I'm Stuffed Response: "I wish that I had room right now, but I'm stuffed."

Why being stuffed works: Your delightful food pusher cannot refute your statement about being full. If they persist, then let them know that having one more bite would push you over the brink of being uncomfortably full.

Food Push #2: "I know this dish is your favorite! Hand me your plate."

     Stalling Response: "I really can't wait to try some in a little bit."

Why stalling works: You didn't directly turn down the pusher's offer, so they feel that they've won and will likely drop the subject. Later you may decide that you want a small portion of the offered food, or you may decide to skip it, the decision is yours.

Food Push #3: "Take these treats and leftovers home!"

     Take a Break from Cooking Response: "Thanks, but I want you to keep the food so that you can take a break from all the cooking you've been doing."

Why saying they'll get a break from cooking works: Every good host wants to send their guests home with something, but given the option they'd really love to have leftovers for themselves. Compliment their cooking and let them know that you think they deserve a break over the next few days, then stick with your clean eating plan.

Food Push #4: "You are obsessed with dieting. Just take a break today."

     Thank You For Noticing Response: "Thank you for noticing all of the healthy changes I've been making! It's not easy, but I'm on track with my goals and it's all worth it. Your support means a lot."

Why saying thank you works: True, the dieting comment was probably made passive aggressively, but you are free to take it as a compliment. Seeing you make healthier choices may be intimidating for friends and family, so approach the subject with understanding rather than defensiveness. Your good influence may even rub off!

Food Push #5: "I only make this dish once a year – you MUST eat some!"

     I Want to Live Long Response: "Wow, that looks amazing! I'm going to skip it this year so that I can live to see many more wonderful holidays with you."

Why wanting to live long works: When said with good humor, this drives home a serious point. You are eating healthy so that you will be around for many more holidays to come to enjoy with your loved ones. No one can deny the importance of this!

Take control of your eating this holiday season, and don't ever let food pushers decide what you're going to eat. By using the responses above you'll be able to eat fewer calories and will avoid the typical holiday fat gains in order to start the New Year off right!

Remember that exercise is just as important as healthy eating when it comes to achieving your fat loss and fitness goals. During the next few weeks it's more important than ever to stick with a regular, challenging exercise program. 

How to Stick to a Diet Even When YOU DON'T WANT TO

I am often asked: “How did you stick to such a crazy diet? You must have been miserable all the time!” My answer usually was: “Well, I had a big motivation” or “It wasn't so bad, I really liked the foods that I ate”. The diet that most people are talking about when they address me with these questions is a grueling figure competition diet, where my big motivation was to win a competition. For the average person, the nutrition program doesn’t need to be nearly as demanding, but the motivation should be real. That motivation is usually a fitter physique or a healthier body. Two very big motivations if you ask me!! If all it takes is simply staying motivated to watching and following your diet, then anyone can do it! Diet Basics Tip #1: Do not diet like a fitness competitor Like I mentioned, the diet of the average person that is looking to lose some weight, or become a healthier individual doesn’t need to be this insane schematic of macronutrients and numbers that a figure competitor may follow 12 weeks before a contest. This is only going to throw one off course. It’s also not necessary. What healthy weight management is about is adapting healthy eating habits. Some of these can even become a game. For instance, when going out to dinner, or going to a holiday party (dietary dangers and pitfalls are abound in this situation), I make it a point to pick the healthiest, most tastiest thing I can. I will ask questions, change things around, and take things away to make my meal as fitness friendly as possible. In the end, if I was able to sit through everyone else eating whatever they wanted, and still stick to my nutrition goals, I win. Simple game, yet very effective. I even go as far as telling myself that it wasn’t that bad, and you know what? It wasn’t! I was able to have a whole grain roll out of the opening bread basket, a delicious piece of perfectly grilled salmon with a beautiful array of colorful steamed vegetables. I even had dessert, a refreshing bowl of mixed berries with a little sugar substitute sprinkled on top. Hardly sounds like dietary prison to me! Not quite a burger and double fudge flourless cake, but not quite 1500 calories either and the subsequent water retention and frustration that follow the day after! Tip #2: Eat healthy foods you enjoy, toss the ones you hate. Another key element to sticking to healthy eating is centering your diet around foods that you like, not just ones that you THINK you should be eating. Who would really stick to eating broccoli and chicken if they don’t LIKE broccoli and chicken? There are too many other choices out there that are equally as nutritious, and would fit perfectly into a sensible regime. It’s a matter of doing a little research, and making substitutions. Find out what different types of proteins, carbs and fats are part of a sensible and healthy diet, and work with the ones that you enjoy eating. If you’ve heard that salmon is loaded with essential fats (which the body needs to function properly) and is a superior protein source, but you hate eating it, then don’t eat it! There are many other varieties of fish that are just as good for you. You don’t need to suffer! Tip #3: Develop Healthy Recipes Another saver for me is that I’ve developed some great recipes through experimentation. If I’m craving something sweet that I can bite into, or something crunchy, I’ll brainstorm some ideas of how to turn those foods that I’ve included as part of my diet into what I’m craving. One of my favorites, which I actually stumbled upon by mistake, is frozen protein powder (check out my website www.jennifersearles.com for recipes). I actually make “ice cream” out of protein powder and water. I even add peanut butter sometimes. It absolutely SAVES me during times of severe diet stress! No sugar, healthy fats in moderation and tons of protein and taste! Knowing that I have a few concoctions that I really enjoy make it so that I don’t need to stray from my healthy eating as I have my yummy creations to look forward to. Motivating Yourself to Eat Healthy An obvious motivator is seeing the results take shape. After weeks of making healthy choices and changes, one is bound to see the difference in the way you look and feel. Once you are able to see the fruits of your effort, it fuels you to keep going, and really makes it seem effortless. Whenever I start seeing changes, I always think to myself, “Wow! So this is why I’m doing this!” Even if the results aren’t coming as quickly as I hope, just the tiniest change noticeable is enough to keep me going. Any change means that what I’m doing is working, and that I am achieving my goal. Lastly, and the biggest motivator of all, is experiencing how great I feel when I know I’m doing something good for myself. I cannot stress enough how wonderful it feels to make the conscious effort to take care of your body. Knowing that I have taken the time to create a world of healthy choices and habits is more motivating than fitting into a favorite pair of jeans (although, once the jeans fit, it sure is fun to wear ‘em!) Conclusion What it boils down to is this: In order to keep to a healthy eating plan, you have to be motivated. It really is not hard to find that motivation within yourself if you dig. The most difficult part is initially finding it. Once you have it, the process becomes part of your life and even second nature. There are so many ways to help yourself succeed in building a healthy and satisfying eating plan. These that I’ve mentioned are simply a few ways to do it. Once you start, I bet you’ll come up with some of your own, and you’ll be teaching ME how you did it! Now go and have some fun with your new diet plan!

LADIES!! LIFT SOME WEIGHTS!!!

STRENGTH TRAINING - FEMALE STYLE

Ladies, I'm sure that you've said it to yourself before.  You want to be shapely, defined, and strong.  You want to be able to feel good and look great.  How to do that?  By lifting weights!  Having strength and muscle not only looks and feels great, but it supports and helps to keep your bones strong and your joints healthy.  Strong bones help to combat osteoporosis and strong joints lower your risk of injury while performing everyday activities.  Plus, a nice byproduct of making yourself stronger is looking fab in your fave pair of jeans!

The first point I make to women that I train is to not be afraid of lifting weight that might be a bit heavier than you're used to.  In order to build strength, you need to create an overload in your muscle fibers, so that your body can learn to adapt.  This is how you become stronger.  Most women I meet with tend to think that strength training is going to make them "bulk up".  My answer to this is NO WORRIES!  One of the main proponents of muscle growth is a healthy amount of the male hormone testosterone.  Women do not naturally produce enough to warrant heavy muscle development.   When a female strength trains by lifting heavier weights, what happens is they become stronger and their muscles become more shapely.

Since muscular strength and density is so important for bone health, I always start my clients off on a sound strength training program.   A couple tips to get you started are:

**Train the upper body on one day and the lower on another.  

**Train each body part with no more than a 5 day rest from the last workout.  The strength gained from a single workout lasts for about 5 days before it begins to decline again.  This will ensure that you are constantly making progress in strength gained.   

**Lift a weight that is heavy enough to cause you to only be able to perform 10-12 repetitions with proper form.  This is called the point of fatigue.  If you are able to perform more than 12 reps of a given weight, then it's a good idea to choose a heavier weight.  Conversely, if you are unable to perform at least 10 reps with correct form, then you should choose a lighter weight.   

Another important note is the nutritional importance of protein in strength training.  Muscle is made of proteins, so in order to recover properly and continue gaining strength, it's necessary to eat a healthy amount of protein in your diet.  Eating a protein rich meal every 3-4 hours is sufficient.  An easy way to get extra protein in your diet is by supplementing with one of MetRx's many products.  My favorite is MetRx RTD 40 shake.  It's convenient, a superior protein supplement and tastes amazing!

Follow these guidelines and you'll be on your way to becoming a strong, shapely fierce female!  Best of luck in your strength gaining endeavors!

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Fabulous Female Strength Building Workout

Day 1 - UPPER BODY All exercises performed for 3 sets of 10-12 repetitions.

Wide Grip Lat Pulldowns

Pushups or Dumbbell Chest Presses

Seated Row Machine

Dumbbell or Barbell Shoulder Presses

Dumbbell or Barbell Bicep Curls

Machine Triceps Dips 

Day 2 - LOWER BODY All exercises performed for 3 sets of 10-12 repetitions

Dumbbell or Barbell Squats

Leg Press

Step Ups or Lunges with Dumbbells

Leg Extensions

Leg Curls (seated or lying)

Days 3, 4 - REST

Day 5 - REPEAT CYCLE