losing weight – Infinite Life Fitness

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… RUN FOREST…RUN!…

In 2015 what is it that you want to accomplish?

C’mon…think realistically.

Yes, everyone wants to do the cliche “Lose weight”… “Eat healthy”…”Be more active”. Those are all great goals! But…I challenge you to be more specific.

I am not saying that you have to run a marathon. Or complete a Tough Mudder. But, what is it that you REALLY want to do?

I saw this question on a friends facebook status and it evoked a lot of thoughts and questions that I started to ask myself. In 2014 I accomplished every physical goal that I set for myself. So now what do I strive for in 2015?

Losing weight

This is always a sensitive subject for me and for the clients that I work with. I try to challenge all of my clients to STOP weighing themselves. YES STOP IT! So many people let the numbers on the scale define who they are or the type of progress they are making. The number on the scale is NOT a true indication of your success. There are so many other things that you can monitor and track that are more beneficial and more accurate. Things like the inches you are losing around your waist…or your body fat percentage. We have to recondition our minds to think of other variables as valuable tools to help us track our progress.

Setting realistic goals

I challenge all of my clients to find something to work towards. Something that is not a number that can be traced by a scale. Some people pick a local 5k, an obstacle race, or some other endurance event. Some people pick things such as wanting to be able to lift a certain amount of weight, being able to jump a certain height, or being able to sustain a certain exercise for a length of time. These are all great REALISTIC goals. You have to find something that you want to do and something that you can continue to work towards.

Lifestyle change

Reaching your goals is about making a lifestyle change. It is not about a 30….60….90 day challenge that you can accomplish and then go back to your old habits. Working towards your goals should allow you to understand and adopt healthier habits that you can carry with you even after you create your goal. These habits include things such as learning what types of meal options to pick from when you go out to eat, what types of food to purchase and keep around the house (especially when you have a sweet tooth), setting a routine that will allow you stay active. You have to adopt a new lifestyle to reach your goals and to continue to move past them. Nothing makes my heart cry unless I have a client that works so hard for a month or so and then they revert back to their old habits and lose all of the progress that they made. Just because you reach your goals does not mean you stop. KEEP GOING! Set new goals and keep crushing them! It is about consistency and moving forward.

Rewards

This is my FAVORITE part about setting goals. Setting a reward to have when you reach those goals. Some people do not like the idea of rewarding your efforts to reach your goal. But, I do! Why not allow yourself something you have wanted after you work 30…60…90 days towards a goal. I actually use my fitness goals as a way to build towards my savings goal. Each week I will also set aside a certain amount of money (you can read about it HERE). Set aside money while you work towards your goals. When you reach your goals, you will have money to use towards your reward. So it is a win-win situation!

Getting healthy and fit is not something that will happen over night. You will have times where you will want to relax and not workout. There will be days you will want to indulge in some food that is not apart of your healthy eating plan. The struggle will be to keep fighting on the days that you are wanting to give up. The struggle will be sacrificing happy hour with your friends with time in the gym. You do not have to give up everything but, you will have to find a balance. Yes, YOU CAN DO IT!

February 18, 2015/1 Comment/by admin

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… Time to get ready for the summer…

Christmas has come and gone. You have had the chance to relax with your loved ones. You also had the chance to enjoy some good home cooked meals (and desserts!). So as 2015 quickly gets here, you should get ready to start working towards your health and fitness goals.

Like most people, I am sure that you may have started to create a list of things to accomplish in 2015. Instead of making 30…60…90 day mini challenges try to strive for LIFESTYLE changes that will be beneficial for you and your family.

You can try things such as:

cooking more meals at home
limiting how many meals you eat out at food establishments
planning the meals you will eat when you do go out to eat
finding a facility that will accommodate your workout routine and fitness goals
trying to improve your overall eating and drinking habits (healthy snacks and drinking more water)
setting REALISTIC goals to achieve (like losing 1-3 lbs a week…preparing to participate in an athletic activity at a certain time later in the year)

Another important thing to also find is a good support system. You have to have people around you that will help you stay on track and to help you stay accountable for your goals. You can create this group with friends who have similar goals or you can ask your family. These people can be a form or motivation and encouragement for you on the days it is hard for you to stay focused on your goals. There will be days that you will want to give in and give up. But, you have to remember why you want to achieve these goals and find ways to stay motivated and on track with what you want to do.

I am BIG on rewarding the efforts of friends and clients who reach their goals. If it is something small or simple, any prize can help you to stay enthusiastic and motivated about working towards your goal. You can ask family or friends to contribute to your goals. Every time you lose a pound or an inch towards your goals, they can put a dollar (or pledge something else) for you to have when you start to reach your other goals. Lose 15 lbs, have your family or friends take you out to your favorite place to eat. Lose 30 lbs have your family or friends take you to buy a new shirt or pair of pants. Reach your overall goal and reward yourself with a new pair of shoes or new clothes (that will fit your newly sculpted body 😉 ).

There are so many things that you can do that can help you to stay on track with what you want to achieve. The hardest part will be to plan everything out. But once you get started, it may be hard to get you to stop!

Stay dedicated. Stay motivated. And keep striving for success!

December 28, 2014/2 Comments/by admin

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…Goal Setting: Being realistic and staying motivated…

When I sit down and initially meet with a client, one of the first questions I ask them is:

Can you tell me three main objectives you would like to achieve while working with me?

Can you tell me three small goals that you would like to achieve while working towards your major goals?

Realistically getting healthy and fit is an overall lifestyle overhaul. You have to change the way you think, the way you live, you have to change your overall outlook on how you see yourself and how you approach each and every day.

Overall your goal should be to obtain a healthy lifestyle. You should want to lose weight, lose inches, but most importantly you should want to learn how to live and sustain a healthy lifestyle.

Getting healthy and fit is not intended to be a quick fix. It should not just be a 30…60…90 day challenge for you to participate in and once that timeline has gone by you go back to your old habits. The goal should be to utilize your time to properly learn how to eat healthy, how to create a fitness schedule that works for your lifestyle, and learn how to balance your life/family/work obligations while working towards your goals.

Yes it is a great goal to start off wanting to lose 5…10…20 pounds. But once you lose that weight what is next? You just give up because you reached your goal? While those are great goals those should be classified as SHORT term goals. Your long-term goal should be to learn to keep that weight off while continuing to live a health and active lifestyle.

Other goals to consider adding to your list:

Learning to prepare healthy meals for you and your family. [This includes techniques that allow you to prepare meals for you to have throughout the week to help keep you on track and less likely to get tempted to just go and grab something at your local fast food place]
Creating your own workouts (and possibly your family). [This can range from scheduling active outings for you and your family, signing up for group classes at a fitness facility, hiring a trainer to help you and then learning to develop your own routine. There are various avenues that can be taken to help you with this goal.]
Learning to focus NOT on the scale but on your overall health. Your health should NOT be measured by the number that is on the scale. [While working towards your goals it is important to look at other variables such as your body measurements or how you look/feel to help you measure your progress. ]
Working towards building a stronger person INSIDE and OUT. [While on your fitness journey you should aim work on all aspects of your being not just the physical aspect. Some people seek to also doing more volunteer work or even working on broken relationships with friends/family members. You can also work on your own emotional relationship with yourself or your spiritual relationship.]

The trick is creating GOOD goals AND realistic goals. Realistically you can lose about 2-4 lbs a week. Some weeks you will lose no weight….and then another week you may be a rock star and lose 3 pounds. Regardless of how much you do/don’t lose you have to stay motivated and determined to keep pushing towards your goals.

There are so many resources for anyone to utilize to help keep you motivated and accountable for your goals. There are free websites and forums where you can chat and get encouragement from so many people who are willing to help. No one has to go through this journey alone! Utilize your resources and it will help to keep you pushing through the hard times.

Your goals are most definitely obtainable. As long as your goals are realistic, as long as you stay consistent and persistent, and as long as you stay focused and PATIENT you will get there! Your body will not change over night! How long did it take you to get to where you are today? It will take you some time to lose what you have accumulated over time. BUT IT CAN BE DONE!!

September 11, 2014/1 Comment/by admin

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…Motivational Monday: Reducing Stomach Fat…

The main question that is asked/heard is ” How do I get rid of my stomach fat”…or ‘How do I get rid of my love handles?”…there is one reply to anyone asking “How do I get rid of…”…

You can NOT target just one area of your body! You have to work out your whole body to get optimal results!

In order to reduce the fat in those trouble areas you must start to eat healthier (cutting out the foods high in fat and low in nutritional value) and increasing your activity during the day.

And most importantly, it take time!!!! You will not see immediate results after working out one day…or one week! It take weeks for your body to burn away the stored fat that you have accumulated. Bell fat/fat in the hip region is the first place fat goes when you gain weight, and the last fat to be burned when you are trying to lose weight. It is very important to have a high energy workout (or long interval cardio session) to help you to burn the access body fat.

Here are some of the best cardio routines and how many calories on average you will burn with each different cardio routine:

“1. Step Aerobics – one of the most favorite cardio exercises preferred by women. Step Aerobics mainly target your legs, hips and glutes, and can burn approximately 400 calories in 30 minutes.

2. Bicycling – stationary or outdoors is a great cardio exercises, depending on resistance and speed can but 250 to 500 calories in 30 minutes.

3. Swimming – like cross-country skiing is an excellent cardio exercises as it is a full body exercises. Swimming is a great cross-training for other cardio activities. Doing the breast stroke can burn approximately 400 calories in 30 minutes.

4. Racquetball – side to side sprinting makes racquetball and excellent cardio exercises. A 145-LB person burns over 400 calories in 30 minutes.

5. Rock Climbing – is not only a cardio exercises, but also uses arm and leg strength and power. Rock Climbing can burn up to 380 calories in 30 minutes.

6. Cross-country Skiing – whether on a machine or outdoors on snow, is an incredible cardio exercises as it involves both upper and lower body. A 145 LB person can burn approximately 330 calories in 30 minutes.

7. Running – Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes.

8. Elliptical Trainer – is an excellent cardio exercises and a great way to build endurance. A 145 LB person can burn about 300 calories in 30 minutes.

9. Rowing – is both a cardio exercises as well as giving your arms an incredible workout. 145 LB person can burn about 300 calories in 30 minutes.

10. Walking – Brisk walking is a less strenuous form of cardio exercises. Walking can burn up to 180 calories in 30 minutes. Sprinting, adding hills or an incline can increase amount of calories burned.

For the real high intensity cardio people out there who love the HIIT training (High Intensity Interval Training), below are the top three cardio exercise which will provide amazing results!

1. Jumping Rope – This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting – Sprinting not only burns HUGE amounts of calories while sprinting, it also keeps your metabolism flying for days after. Sprinting combined with running / jogging can bring amazing results.

3. Spinning – These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.”

There are tons of other exercises that you can do other than those listed above. These are just a few ideas/suggestions of some good cardio rich routines that you can start to do to help start to burn that unwanted stored fat.

Another suggestions would be to participate in some type of exercise class that may be offered in your area. I know that the YMCA/YWCA may offer some classes at low/discounted prices. You may also find some classes at your local schools or gyms, or local fitness centers. I know that in my area there are a group of moms who meet three times a week and make their own exercise class at no cost! It would be good to try to create this type of group or maybe to find one. Theses classes should not be the main source of your cardio routine, but it is a good start to help you get active. Once you set a schedule of what days you do your routines, you can schedule other days to add a different or more intense cardio workouts.

Like I said, losing that unwanted stored fat is not easy! It takes time, persistence, dedication, and discipline.

Happy Monday…now lets go get started!!

May 13, 2013/3 Comments/by admin

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…MY fitness Journey: Being “Skinny Fat”…

When meeting new people and clients, people always ask me “What is your fitness Story?”

For me…there is no exciting story. 🙁 But I do indeed have some somewhat of fitness story.

Growing up I was always “thin” and athletic. I have always been active in sports and I always had a pretty regular workout routine. I always had a “flat stomach” and thick thighs. I played varsity sports in high school, I played club basketball in college, and now I am a Fitness Junkie who trains to compete in NPC/IFBB Bikini Competitions. Before I started to dedicate myself to training and eating clean I considered myself to be “Skinny Fat”. I heard another girl use this term as someone who is skinny but is not actually skinny. They may have some extra belly fat or small love handles. And that is exactly what I had. A pudgy belly and love handles that I learned to mask with the right kind of clothing.

My REAL journey started almost 2 years ago! Right around the time I started this blog and when I was getting ready to start modeling.

I use to have the WORST habit of consistently being in the gym for several months, and as soon as winter time came around I got lazy and just slacked off for a month or so. I was always around 155-160 pounds. 2010 is the year that I started to get stressed from school/graduating, working several jobs, and everything else life decided to throw at me. At this time I think I weighed around 165-167 pounds. I am 5’10 so this is not “obese” by any means BUT my body fat percent was VERY high compared to what I was use too. It was getting higher, more than it ever has been. I had began to develop a small “pudgy” belly, my thighs rubbed together, and my jeans were fitting WAY too tight. I just did not like what I saw when I looked at myself in the mirror. I could see the belly I had grown sticking out in my shirt, I could see the small love handles I had also grown, cellulite that was developing on my thighs was becoming more and more noticeable, and I was just noticing all of the other things that had developed on my body that I was NOT happy with.

That is when I decided to make a LONG LASTING change. I wanted to be healthier…I wanted to be more fit…I wanted to work hard CONSISTENTLY to achieve the body I always wanted.

I have a degree in exercise science and a minor in health science. So I had/have a good idea of the kind of workouts that I need to do to get into shape. The problem was, when I wanted to start my hardcore fitness routine it was January 2012 and I had not worked out since October 2011! So yes, I was OUT of shape!

In January 2012, the first thing I started with was Insanity. I had several friends who had tried it and gotten good results so I decided to give it a try. It was a GREAT workout plan for me to get started on. I actually have Insanity to thank for the start of my clean eating! I did Insanity TWICE (yes two whole cycles). I was VERY consistent and stayed with the scheduled program and suggested diet. After completing Insanity for the second time I was FINALLY in shape to start the kind of cardio I wanted and needed to do! So it was at that point I started to create my own fitness plans and I started to work out again at the gym. By this time is was July of 2012.

I wanted to train to stay in shape, but to be honest I am a competitor. I wanted AND needed to train towards a goal. I was already slimming down and starting to look more lean and muscular. But I wanted to kick it up a notch It was at that time I was lucky enough to meet a few gals who were into competing for NPC/IFBB bikini and figure contest. After speaking with them and doing more research I found that it was a PERFECT match for me. I can pick and choose when I compete and there are always competitions that I can train to compete in. Competing would allow me the opportunity to work towards my own goal AND if I got good at it I could possibly travel and compete in other states!

I started officially training for my first Bikini competition mid July of 2012. I had my first competition planned for October of 2012 Halloween weekend. I did great and placed in the top 5 (I got 4th place) in both classes that I competed in. It was an amazing experience and I knew that I wanted to compete again sometime in 2013. I had my second bikini competition mid March of 2013. I only entered into one class because it was a bigger competition (and slightly more expensive). I did not place in the top 5 at that competition BUT that was OK! I knew that I still needed to do some more work in the gym and that is why I am currently training to compete in another competition in June 2013.

Here is a visual timeline of how I looked:

Freshman year Spring Break: March 2005 (weight around 155 pounds)

March 2008

2010 – 2011 was the year of me getting the heaviest I have ever been.

This was noticeable when my jeans (and summer shorts) were tight, my belly sticking out, and weighed the most I had ever weighed at 167 pounds (this was in late 2011)

March 2010

August 2011

January of 2012 is when I started committed to be fit. (weighed around 160)

April 2012 Miami Vacation

My 1st NPC Bikini Competition October 2012 (weighed around 150)

So there you have it! I was never “obese” but I was NOT happy with the way I looked. I set a date and I set a goal and I stuck to it. I created this blog to provide health and fitness knowledge and advice to people. I was a recent college graduate and I wanted to be able to use the degree I had worked so hard to earn to help other people . Needless to say, creating this blog helped me more than I ever imagined. It allowed me the opportunity to practice what I was sharing with those who read my blog. This blog (and the followers) helped to keep me accountable for my health and fitness actions. The motivation, health tips, recipes, and other information I shared on this blog I used in my own health and fitness journey.

And the best past is that my training has only just begun!

I have been consistent with my training and healthy eating for over a year now. I have become a personal training, being a fitness and health coach, and recently started my own health/fitness business. I hope to continue to learn and grow. I hope to help and coach those who seek to start their own health and fitness journeys.

I want to help motivate and educate people on ways to improve their lifestyle. So many people want to live healthier but they just need the help from someone (possibly me) sometimes to help hold them accountable and to help motivate them on those days that they need it! I would love to just be able to help educate them on the importance of staying away from unhealthy habits. I want to guide and lead them as well as teach them proper health and fitness habits so one day they will be able to hopefully inspire and motivate someone else to start making positive lifestyles changes.

My overall goal is to inspire people so they will want to be better. I want to inspire someone to stop making excuses as to why they can not workout or why they need that candy bar everyday at lunch. I want to teach them how to listen to their body and how to appreciate all aspects of their body. I want them to grow not just on the outside but on the inside as well. Starting a health and fitness journey is more than just getting physically healthy. You have to also learn to love the person you are and to love the body you are given.

April 9, 2013/9 Comments/by admin

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