So What?

So who cares that I went to a continuing education class? What does this have to do with all the non trainers out there? Let me tell you...

First off, if you are a rep counter, try watching the clock once in awhile and lift according to time. Build up every set. Start with a 30 second set, then 45 seconds and then a minute. In other words, mix it up! Count reps one day and time sets the next.

Two, work harder. People don't like to work hard because it's uncomfortable, but you should do it anyway. Push yourself. You should be breathing hard, talking should be difficult. This is more attainable when there is an end in sight, this is when timed sets are useful. However, keep in mind that this intense level of exercise should happen only about 2 days a week.

Also, try those compound exercises I was talking about. If you're squatting, add an overhead press at the top. Just push your arms overhead without weight to get started doing compound exercises and overtime you can add weight. The possibilities here are endless.

Remember: Always work to the last point of success, not the first point of failure.

If you need to take baby steps to maintain 45 minutes of an intense weight lifting workout, then take baby steps. There is no reason to start off at a higher level than you are able and walk away feeling defeated, never to return again.

Lisa Garrity's Max Burn FX || Review

This weekend I attended Lisa Garrity's Max Burn FX sponsored by Excel Wellness Studio.

This was a 4 hour course geared toward helping clients to get the most out of their exercise session so that they get the most after their session.

She encouraged us to get our clients into the anaerobic zone which is a higher working zone than the cardio zone. This anaerobic zone can only be maintained for about 30-90 seconds, but getting there helps to increase calorie burn during the session and after as well.

Read: elevated calorie burn for up to 10 hours after your workout!

We, of course, did the workout and it was a challenge. She does most things on time instead of reps. So instead of counting reps we did exercises for 30 or 60 seconds, and we didn't just do simple exercises, she was big on compound movements. No standing and doing biceps curls, she added a lower body movement to everything. Step ups with an overhead press, plie squats with biceps curls, squats with rotation, etc...this class was full of movement.

She was high energy, she moved fast, she talked faster and she kept us engaged the entire time. I could not write half the information down that she was saying, but I tried!

I'm so happy I took the class. First, i learned a lot, but also, revisiting education and thinking about new exercises and new workout techniques gets me re-energized for work. I do have to fulfill certain requirements for my certifications, but my goal is to go above and beyond the requirements because I love what I get out of it.

Be sure to take one of Lisa Garrity's courses if you get a chance and check out the other opportunities that Excel offers.

Let's visualize

I recently shared some information with a client, and now I want to share it with you.

It's the power of visualizing.

I am not trying to get all new age here, but rather I am giving you a tool to reach your goals.

Her dilemma was fear about going to a baby shower over the weekend and knowing there would be sweets there...sweets she did not want to eat. I told her to visualize saying 'No thank you' when being offered a treat. That way, she would have a better chance of sticking to her goal.

image from www.weheartit.com

I use this visualizing trick all the time for myself. Mostly, when I am thinking of tomorrow's workout, I imagine myself doing it. If tomorrow I need to do cardio, then I make a plan (say, walking on the treadmill for 30 minutes) and I imagine myself doing it. Same thing, if I need to lift weights, I'll visualize myself going through the routine.

This can work for slimming down or toning up as well. Do you want 6 pack abs....imagine yourself with 6 pack abs....Although keep in mind that goals like this need to be accompanied with visualizing yourself going to the gym and also not eating pizza.

image from www.weheartit.com

Do this!!

My breakfast usually is a meal on the go which is not the best thing, but my only option most days....read: 4 am wake up calls.

However, I recently discovered a way to jazz up that ole peanut butter sandwich that I eat most mornings....

frozen fruit!

I put a couple of frozen strawberries in the microwave for about 20-30 seconds and then smear them on the other side of my peanut butter bread. Fold it up and viola!

This is a great alternative to jelly and jam since it is just fruit. Forget the low sugar, no sugar, blah blah blahs...This is the real fruit spread.

Imagine the possibilities: blueberries, blackberries, peaches....oh my!!

Chick Pea Burgers...ehhhh....

So I decided to try and make these chick pea burgers that were mentioned over at From Scratch.

They were only okay. This might be for a couple of reasons:

1. I left out the hot pepper because I am afraid of spicy and if I'm making lunch, I want to be sure that I'll eat it.

2. I may have blended one batch of chick peas for too long making them into the liquid consistency she specifically said not to let it turn into. (I had several 'batches' because my food processor is smaller)

3. I didn't leave a whole can of chick peas un processed because I thought this might make the burger fall apart upon cooking. I only left about 1/3 of a can unprocessed.

I will say I did one thing right though. I cooked/grilled them on the George Foreman Grill. I didn't know whether to do a pan or the Foreman grill but doing it on the grill got both sides cooked without having to flip the patty...because these do have the tendency to fall apart.

Also, they kind of taste bland....which is why the mustard helps a lot.

They weren't the worst thing...Zeb even ate one for lunch with me. I do have about 5 more to eat, however. :/

I am just wondering what could have made them more exciting, more delicious.

Thoughts?

Hey Hey

Check it out.

My new website.

What do you think??

www.cherylbirkey.com

Just one day...

image via weheartit.com

Let's remember....as hard as it may be, that Halloween is but one day a year.

ONE!

So there may be candy sitting in front of you at your office...you may have even bought your stash for the trick or treaters and dip into it....once in awhile.

Try to keep it to just one day, October 31, if you can....

Good Luck!