#1: I thought it was silly that I don’t take fish oil, but I’m making sure my dog takes it. Of course if it’s THAT good for him, it would be THAT good for me too. Duh!
#2: I am HORRIBLE with taking vitamins. I believe in them, but struggle to remember to take them. YET, I haven’t forgotten to give Marley his supplements once since I started. How ironic is that? So, I can remember to take care of my dog but I forget about my own health? How messed up is that?!
Solution: I decided to put MY supplements with HIS supplements and every time I give him his fish oil, I’ll take my supplements too. It’s a simple solution for a girl like me!
4 Healthy Rules to Follow:
1. Treat your body as good as you treat your kids (or furry kids) and loved ones. You aren’t going to be very helpful to either one if your health deteriorates.
2 Take it right when you think of it, even if it’s not ideal timing. The truth is, taking something when you think about it is better than nothing. If you are like me, you may put it off to take it when you aren’t drinking coffee or when you are eating a meal, etc as suggested. Sometimes you just have to take it when you think about, or you may not take it at all.
2. Find a trigger to help you remember to take your supplements and/or medications. Whether it’s feeding the dog, like me, brushing your teeth or eating breakfast, if there is a good pattern in your life that you never miss, add your nutrition ritual to it.
3. Find the perfect place for your supplements. If you are a neat freak like me, you probably like all your supplements tucked away and hidden. Well, unfortunately, out of site, often means out of mind. Try to find a place where your supplements can be seen on a daily basis – as well as convenient.
Click HERE to get Doggie Diet Tips: The trick to improving your poosh’s good looks.
When it comes to living healthy, working out and eating right, there is no one-size-fits-all system. There is not one grocery list that everyone would be happy with, and there is not one particular exercise that would work for every single person on the planet.
We all have different goals and different needs. We all have different activity levels and food preferences. Therefore, we have to supplement what we are missing, or don’t like, in order to get the most out of our life and health.
Sure, anyone can go hard-core on their eating or exercise for a season but, when it comes to a healthy lifestyle, you have to be realistic with what will work for you. This is where supplements come in. Before we continue, let’s take a look at what a supplement really is. Here’s what Webster says.
Supplement: Something added to complete a thing, make up for a deficiency, or extend or strengthen the whole.
Synonyms: Add to, compliment, reinforce, augment, extend, fill out.
Unfortunately, many people don’t use supplements how they are designed. They rely on an energy supplement for ALL their energy, or their protein supplement to get ALL their protein. That isn’t how a supplement is supposed to work. Supplements were created to reinforce your diet and exercise program, not replace it.
Getting all the nutrients you need to succeed is challenging in today’s world, and with our hectic schedules. If you are like me, and you work hard in the gym and care about your health, you don’t want to throw it away on a poor diet. You want your body to be as healthy as possible, to heal as quickly as possible, and to get results as fast as possible. THAT’S why supplements are so valuable.
For example, one of my favorite quick fixes is the Total Lean Breakfast Bar. Some would argue that a homemade healthy balanced meal would be a better choice. My response is this: if I am eating a Breakfast Bar, then the only other choice was eating nothing at all. So, the Breakfast Bar was an excellent choice.
You see, I don’t rely on protein bars and/or pre-packaged meals and snacks for fuel. I use them when whole food isn’t an option. Protein shakes and bars are a fantastic solution for people on the go. Before I supplemented my diet, I skipped breakfast and never got enough protein in my diet. While I eat very healthy, now supplements help me get the nutrients I was once lacking, so I can reach my health and fitness goals.
If we lived back in the old days, we may not need to add a workout to our schedule. Working on the farm, or doing daily task might have kept our bodies more fit naturally. However, in today’s computer age, where we drive everywhere we need to go and communicate with everyone by a computerized device, we do a lot less walking and expend a lot fewer calories. So, we have to supplement. That’s why exercise is SO important today. The same way most people don’t get all the nutrients they need in their food, most people don’t get enough exercise through regular daily living.
Once you begin exercising, then you learn that not every workout works for you. One thing I love about the Total Lean Challenge workout program is that Steve shows all kinds of modifications. If you don’t have weights, he makes suggestions of how you can “supplement”. Whether you are making the exercise easier or harder, he shows various options so you can adjust that workout to fit your needs.
A healthy lifestyle is doable for everyone at anytime in his or her life – we just all need to learn to get the right supplements. If you lack activity, you supplement it with exercise. If you don’t have all the right tools to exercise, you supplement with what you do have. If you can’t get all the nutrients you need, you supplement it with what you are missing. Whether you supplement a little or a lot, you are better, healthier and happier because you are more complete – reinforced, augmented, extended, fulfilled.
Today’s Surprise Saturday Workout
Try one of the workout routines led by Steve Pfiester or do the Surprise Saturday workout for today (described below). I’m doing the Saturday Workout today! I will be running the bridges with my BFF, Kristie. The route: 5.5 mile loop from Riverside Park, over the Barber Bridge to Indian River Drive, then over the 17th Bridge back over to A1A back to Route 60 to Riverside Park, which will take us about an hour.
CLICK HERE to check out the Total Lean challenge. Try one of the workouts, or try them all. The Total Lean challenge offers a 90 day meal plan and workout program – and you can join the challenge anytime!!
5 Ways I Supplement
1. Total Lean Vitamins. I simply cannot get all the vitamins in nutrients I need, and stay within my desired caloric allowance without vitamins.
2. Total Lean Shake 25. I have one shake right after my workout, and another shake before I go to bed if I haven’t met my daily protein goal. For me, I try to get .75-1gm of protein per pound of ideal bodyweight.
3. Total Lean Breakfast Bars. I keep these on hand in case I am in a hurry and need to eat on the run. They are super yummy and go so good with my coffee!
5. Activity. I wear the Jawbone UP that helps me track my steps. My goal is to walk 10,000 steps a day. If I know I won’t reach my goal, I go for a 3-mile run to supplement my lack of activity on inactive days.
Realistic Healthy Lifestyle Tips:
1. Cook in advance. I cook all my meat on Sundays (see my vlog below) so I have meat already prepared for all my meals. My favorite meats to cook is grilled chicken, pulled chicken in a crock pot, turkey meatloaf, apple, walnut & chicken salad, curry chicken salad and tuna salad. Chicken and tuna salads are a great solution for eating on the run when a microwave isn’t handy.
2. Plan my workout for the week. If I don’t make a plan, I am not as motivated to workout. If you are new to working out, or don’t like to think, the Total Lean Challenge workout program makes planning easy. Today’s workout is the Saturday Surprise workout, so today I just have to walk, hike or bike for 60 minutes! How’s that for easy planning?!
3. Set weekly goals. I have a few guidelines I try to follow so I never get out of my routine. Workout no fewer than 3 times a week, and never go more than 3 days without exercise. No matter what happens, always start fresh and strong Monday.
Curry Chicken Salad
Mix it all up and pop it in the fridge to chill. Cut a cucumber in half, longways, and scoop out the seeds with a tablespoon until it makes a nice boat. Serve the chicken salad on the cucumber boat. Serve with wheat thins if you are serving guests. Dieters skip the chips and just enjoy it as is.
FitFluential LLC compensated me for this Campaign. All opinions are my own.
In yesterday’s blog I talked about how celebrity endorsements can fail. Not all celeb endorsements are bad but, because of the bad ones, I’m sure many people wonder who they can trust. If you want to be led in the right direction, here are some tips to help you make more solid decisions and fewer fitness mistakes.
1. Follow fitness leaders who lead by example. This means both the fitness leader and the fitness brand – and Reebok is setting the standards high, with a growing emphasis on education and effective training. It’s great that a brand is cool, but being cool is not enough. Being popular isn’t enough. Results speak louder than anything else, and some of the best brands are realizing the importance of teaming up with quality people and content. (picture from Kelly Olexa)
2. Don’t just let any celebrity give you professional advice. Let professionals give you professional advice. This goes for your neighbors and friends too. Don’t ask everyone what they are doing to lose weight, looking for the one who tells you something you like. Search for the truth, whether you want to hear it or not. The truth is the only thing that will set you free.
3. If something sounds too good to be true, it probably is. Move on. I could write a book on this one, but will save you the fitness sermon for another day. Just because it as the “As seen on TV” doesn’t mean it is reliable. Like this neck slimming device, it’s probably LESS reliable!
4. If something looks like it make take work to get results, it’s probably worth trying. Hard work typically has a greater reward. If you always look for the easy way out, you will always be disappointed.
5. Don’t rely solely on ads to make a purchase. Research your purchases, especially when it comes to fitness equipment and supplements.
6. Look for the “FitFluential” name or logo. If someone is a FitFluential Ambassador, they are held to high standards and expected to be honest, reliable, passionate and professional. (and NO, they did not ask me to write this or promote them. This is my honest feelings and experience).
7. Share your own experience. If you have a product you love, or a product that failed you, you can help others by sharing your experience. Tweet about the brands you love, post pictures on facebook and pin your favorite brands on Pinterest. We can all learn from each other.
8. Do they put their money where their mouth is? If you really want to know if a product is worth it or not, find out if the person repping it would actually buy it. Many people (myself included) get many products free, but the real test is whether or not we would spend our own money on it if it needed replacing. For me, I’d buy Designer Whey bars even if I didn’t work for Designer Whey. I would buy Chobani yogurt every time I went to the grocery store if they didn’t keep me stocked up. I bought a half dozen Gymbosses for my health club after I became an affiliate because I love their product and know my members would benefit from using them too. And, I don’t just I also love Reebok, GNC, Spira, DA Active, LiveWell360 and Bodylastics, I use them on a regular basis because I genuinely love them.
Let’s rise above celebrity status and make smart choices, not just seemingly popular ones. 🙂 – B –
NOTE: I DID NOT GET COMPENSATED FOR THIS BLOG IN ANY WAY.
EXCUSE (k-skyz) Relieve, rationalize, explain, pardon, condone, exempt, rationalise, apologize, justify…
Training for a body building show can be pretty intense. The training, additional cardios, extreme dieting, and keeping up with all the supplements (listed below) can all be pretty overwhelming even when things are going smoothly. Then add an injury to the mix and you’ve got new beast to battle.
Steve Pfiester is not the only one to suffer a devastating injury prior to fitness event. Most athletes face some kind of injury at some point in their career. For Steve, it’s was a torn MCL and medial meniscus just 10 days prior to his bodybuilding show in Daytona. When something like this happens, it can throw you into depression fast if you let it. Key word: “Let“.
You can let an injury take control of you, or you can take control of it. The choice is yours. For Steve, he decided to go forward and do the contest despite his knee. As part of the preparation, I had to mix his music for his night performance and I wanted it to reflect his circumstance. In search for a motivational sound bite, I had a feeling Eric Thomas “The Hip Hop Preacher“, known for encouraging athletes, would have something cool that would fit Steve’s situation- and I found one of the most profound statements I’d heard in a long time.
“It’s not about making excuses, it’s about making adjustments”.
In addition to all Steve’s normal training and dieting, now he had to go to Dr. Stepanek’s office to get cold laser therapy twice a day, which he felt was really helping. In addition to therapy, he had to ice his knee as many times a day as possible – all between clients, training, eating, teaching boot camps and running a gym.
He also had to adjust his workout routine around exercises that didn’t hurt. Hamstring curls and squats were impossible, but leg extensions and straight leg dead lifts were okay. He had to keep up his cardio, so he traded running outside for melting fat on the elliptical in the gym. And, he had to do it all on less sleep because his knee pain kept him up at night.
His knee required him to adjust the way he walked and performed even simple tasks, like getting in and out of bed or putting his pants on. He even had adjust his clothing around wearing a brace, and he added compression socks to his daily wardrobe. Adjustment was his middle name.
Making adjustments can be a pain (sometimes literally), but necessary when you want something bad enough. However, most of us use the tiniest excuse to stop us dead in our tracks. Instead of listing all the things you CAN do, we use that one thing to convince of the things we CAN’T do.
It wasn’t that Steve wanted to win a bodybuilding show that bad. He didn’t need another trophy or the notoriety. He needed to follow through with what he had planned. He needed to reach his goal, which was to do his very best – not necessarily to BE the very best.
Steve showed up, knee brace and all, and won both his weight classes. But, even if he didn’t win, he knew in his heart he did his very best with his circumstance – and that’s what fitness is all about. It’s not about perfection, it’s about dedication.
What excuse are you allowing to paralyze you right now? For every excuse you are using, someone else is overcoming. Just because you have a good excuse doesn’t mean you have to use it. Finish what you started.
I wanted to invite you to join me tonight, with GNC & the FitFluential team, for a Twitter Chat on using supplements to help best plateaus and sculpt muscle. Many of you have already read some of my reviews on Genetix HD (if not, the links to the blogs are below).
This is a great chance to talk to several people who have been trying them out and drill them with questions. I hope to see you tonight!!
April 4th, 2012, 8:00pm EST. Hashtag: #genetixHD
Never done a twitter chat before? Here’s the easiest way to join the conversation:
Sign in to TweetChat. Choose the hashtag to follow (#GenetixHD). Join the conversation! It automatically will add the hashtag every time you post! See you there!
MY REVIEWS ON THIS PRODUCT:
Steve created a serious butt-kicking workout, dedicated to GNC‘s Beyond Raw supplement line. All you need is one kettlebell or dumbell, water and a towel to wipe the pouring sweat off your body! This workout is almost as yummy as Steve’s Beyond Raw ReGrow shakes (hitting stores now!). Enjoy!!
(CLICK ON THE BCX BLOG TO WATCH THE VIDEO)
RAW WORKOUT: Compliments of GNC’s Beyond Raw line.
Tools: Kettlebell or dumbbell
Workout: 6 Exercises, 10 Reps, 3 Rounds
1.) Oblique Crunch
2.) Turkish Get Up
4.) Hip Drive
6.) Goblet Squat
Pace should be fast – no rest, paced for best time.
As a fitness professional, I have the privilege to try all kinds of new products – well, I WOULD have a chance to try all kinds of fitness products …if Steve didn’t get his grubby little hands on them first! ha!
Last night, around 2:00am in the morning, I could hear Steve getting back in bed after, what I knew to be, a trip to the kitchen. Then I smelled a sweet chocolatey smell. In that very moment, I realized he raided my Designer Whey protein bar stash.
Secretly smirking, I said, “how was the protein bar?”
He giggled like a 5 year boy and replied “yummyyyyyy”.
I followed with, “make sure you leave me some so I can sample all the flavors and tweet which ones I like”.
He replies “um… that maaaay be a problem. Maybe insteaaad, you can tweet that your husband liked them sooooooooooo(said in a very high little voice)ooooooo much, that they were aaaaaaaaaall (still in that high pitch little-boy voice) gone before you could try them all. YES! That think that would be a GREAT tweet!
He continued, “I like me some Designer Whey protein bars! Boy are they yummy in my tummy!” again, in that little boy voice, as if trying to make sure he sounds so cute he doesn’t get in trouble. And, I’m afraid it worked. Little Devil!
MORAL OF THE STORY:
That little booger ate them all! I only got to have one! The moral of the story is, Designer Whey protein bars were a hit at our house. Steve said he liked the Double Dutch Chocolate the best – but then again, I wouldn’t know! ha! Looks like I’ll have to hit a GNC and pick up some more bars so I actually try them all myself!! I better find a better hiding place!
DIET TIP: If you wake up in the middle of the night hungry, celebrate! That normally means you whizzed right through your calories and your metabolism is on FIRE! A small snack like this protein bar or a hand full of almonds normally will kill the hunger. Typically, something with a little fat will keep you full longer.
Next on my list to try: Designer Whey’s Protein 2GO!
This photo makes me understand the phrase “I feel like a fat pig”. This is EXACTLY how I felt after the Holidays. After eating a LOAD OF CRAP, I really needed a totally cleansing. I couldn’t WAIT to rid my body of all that garbage. I wanted to totally purge all the bad and start all the good.
First of all, I have to say I am NOT a fan of diet pills or quick fixes. I do not promote shortcuts and gimmicks. However, I do believe everyone needs a jump-start occasionally. Sometimes we need it physically, and sometimes we need it mentally. This was one of those times for me. (It’s been several YEARS since I’ve done anything like this). So I decided to do a cleanse. Sure, a cleanse is just flushing out your gut, but when your gut feels SO full – it’s a great way to Read the rest of this entry
My Vlog on Street King energy drink from GNC
I just tasted StreetKing for the 1st time and I have to admit, it was pretty smooth! Most of these shooters taste like crushed aspirin in sugar water, but this was much more palatable and now I’m just waiting for it to kick in to have a KILLER workout!!! I think I just found a great way to get jacked before I “get jacked” haha! 🙂