Get up Get Up GET UP!!!

Get moving people!!!

Get up and stretch... do some jumping jacks, sit ups, push ups..anything!! Just do it.. Go for a walk or a jog... accelerate your heart get it pumping.

No excuses!!



Make sure that before starting your workout you warm up with 5-10 minutes of light cardio (walking, bike, marching in place etc.) And stretch<--- Very important to stretch all your muscle groups.

30 minutes of cardio after your strength workout.

FYI: Don't workout the same muscle groups everyday....Rest your muscles. Remember to drink your protein.

Quote of the day.

When you believe in yourself, you can change your life.

Miry's 10 Commandments

1. Write it down. ( write down what you eat for the first couple of weeks)

2. Eat Breakfast! ** Important**

3.. Don't drink calories. (Sodas, Diet Drink, etc.) Instead: Water, Tea, Coffee

4.. Schedule your meals. (5-6 meals a day)

5. Forget Fast Foods.(All of it)

6. Splurge on the weekend. ( One day or one meal, make it worthwhile, but take it easy)

7. Cook (Learn to prepare healthy meals.)

8. Brown Bag it. (Bring it from home to school or work.)

9. Eat Clean (eating close to nature... orange instead of orange juice, etc.)

10. Portion Control... Eat until your satisfied not overly full!

Write down your goals!

Before starting any fitness program or diet, you need to make a small goals list of what you want. It helps keep you focused and on the right track.

For Example... I made a 5,5,5 Goal list.

5 Things you "Want" from this workout and diet program.
5 Things you "Want to Stop" (Negative eating habits, certain foods, bad habits.)
and
5 Stick to's (things you want to stick to.)

Example of my 5 "Stick To's
1. Stick to Diet
2. Stick to workout Plan
3. Stick to Discipline
4. Stick to Self Love
5. Stick to Healthy Choices

I also have a goal picture of the person who's body I admire so if you like Angelina Jolie, Megan Fox, Jessica Biel, or whoever it might be print out a picture and keep it as a reminder. "I actually have several on my wall of a Spanish soap opera actress."

Don't Forget your before Pictures. Have a friend help out with this. Take a Picture of the front, back,and sides. Keep them in a Folder or Notebook, I have my own workout folder. It helps me keep track of my progress. If you stick to your diet and workout routine then at the end of every month retake the pictures. Also something that keeps me motivated.... Weigh yourself every week it actually helps keep the goal in focus.

And remember you should always have a budget, the economy isn't doing so well and its up to you to keep a budget... know how much you will be spending on food, gym membership and supplements every month.

I will Post at a later date a chart that I created for myself that helps me keep things in order.


Hope you have enjoyed reading this post and hopefully "fingers crossed" everyone gets their goals accomplished. Remember its hard work and once you start it has to become a lifestyle.

Miry

Hello Ladies!!

While watching Transformer the other day I was noticing how Megan Fox has a great body! So I though she must have a pre-Transformers workout routine in order to look like that for the film and by God I found out exactly what she does ....well Google helped me a little bit.... I am not going to sit here and tell you its easy because its not plus she has a trainer that kicks her butt.

But anything is possible if you put your mind to it and sacrifice a little.

So I am going to provide you with the link to my findings

Megan Fox Workout Article.


Good Luck to all you ladies!

Womens Gym Bag Essentials

This is a little list that I have come up with of the essential Items you should carry in your gym bag.

- 3 Sport Bras
- 3 Workout Tops
- 1 Workout Short, 1 Workout Capri, 1 Workout Pant
- Gloves
- Bathing Suit ( If your Gym has a pool, or steamroom.)
- Bath Sponge
- Conditioner, Deoderant, Body Lotion.
- A Comb
- A Lock for the Lockers
- A Small Blowdryer (Please do not attempt to dry your hair under the Automatic Hand Dryer... Been there done that and its not pretty.)
- Sandals
- ** Don't forget your Ipod:
* You dont want to get bored.
* You definitely do not want to hear other peoples conversations.

+++ I have compiled a list of free goodies:
+ Download Free Workouts: http://www.workoutz.com/
+ Download Free Workout Music: http://www.djsteveboy.com/podrunner.html


=)
Miry

I am going to help those who want to be healthy!

I am going to help those in need of my help to shape up and get healthy!

Why?

Because I thik that everyone deserves a chance to be fit and happy with themselves and I also think that I have the knowledge and workout experience to help.

I have been on the get fit and healthy journey since i was a Senior in high school and it wasn't until last year that I got serious and did what I had to do. I had a trainer for 3 months and learned as much as possible, but due to the ridiculous amount I was paying I decided to leave Joey (sad day) he was the best trainer ever, but we are still good friends, and take it upon myself to stay healthy and fit on my own. And I actually have been doing a good job with trial and error of course I've had to plan out my own workout routines. But all in all I have been doing a great job.

But I know that some people need guidance and motivation... So I am here to help!!