SWEAT and GLORY

You know if you are fit or not. You do not have to have abs of steele to be fit but climbing a set of stairs without cardiac arrest is a great start!

This is LESSON # 3 in the 90 Day BE FUN, FIT AND FAB! GET YOUR REAR IN GEAR!

I personally feel that everyone needs a trainer for weight training. If not for a set period of time - at least for a few sessions to learn safety and correct formation as well as the appropriate weight needed to use for your individual goals. A person to analyze your body and help you reach your goals is well worth the price you will pay! Check qualifications as well before you hire and interview more than one trainer.

Transformation Training:

 This is when you are losing weight and body fat and often includes 45 - 60 minutes of cardio 5 X a week and at least 3 days of 60 min. weight lifting. Personally I like to also do at least 10 - no more than 20 minutes of Sauna Sweat after each day's workout! This may be a complete 2 hours in the gym to get it all done or I will do the weights in the gym and walk for cardio at home in the evening. Keep in mind that this much cardio is what it has taken for me to personally lose weight. I am 5'1" and have what I call thickness! I personally will NEVER be a thin person. Even in a size 0 I have a thick frame! I have 6 days I train and only one day off to rest! You know what your body needs - you just have to DO IT! Transformation Training is the hardest part!

Maintance Training

THIS IS THE GOAL: This is when you are trying to maintain your body weight. It is more of a traditional 3 x a week weights and 2 x a week cardio with 2 days off! If you are going to be on vacation - rest some but please try to at least get in some cardio at least every other day of your vacation. You can be in the best shape possible and in a as little as 1 week lose 50% of what you have building up for and in 2 weeks lose 75% and in 3 weeks OFF - LOSE IT ALL! This would be of course eating way off your plan and no physical activity - this is bad - this is No Training!

It may safe to add here that you should track your training level as well...I use a 1 -10 scale being 10 at a kick butt - I really felt it workout level and 0 being I just went through the motions and was out of it...I hate to say it but in my opinion if you are working out and your level is a 6 or under you have wasted your valuable time! Go in with the mindset to sweat and get fit! Even with a trainer you can have wasted workouts - YOU HAVE TO PUT YOUR HEART, MIND and SOUL into reaching your fitness goals! No one can do that for you!

Ideas to help you have a great workout! Go as early as you can and 30 min after a caffeine jolt! Do not eat a huge breakfast for training - just enough carb to get you going and get you through your training. Get an ipod for fun music that will keep you focused and keep you from talking to others that may get you distracted and off task. If on the treadmill take a motivating magazine to read such as Oxygen, SELF, Muscle Fitness or anything with pictures to keep you motivated and staying on the machine!

Another little pointer for women and men if you are leaning down - ABS can handle daily training. Work them at least 15 minutes everyday unless they are SORE - Do your abs exercises slow and steady - always breathe slow as you are doing your abs and when you feel the burn - try for 10 more! I found many other pictures I wanted to post but...This one is safe!

 On a personal note...

Someone asked what I take for vitamins...This is a personal choice for everyone and I encourage you to talk to your doctor on this. However, I will share that I take womens Multi-Vitamin, B12, Omega 3, CoQ10, Magnesium Potassium Aspartate and Elastamine. I drink skim milk in the morning or take a calcium vitamin...

My favorite supplement is Scivation Vanilla Protein Shakes of course and my daily AM does of VASOCHARGE. It is my coffee fix without getting me wired and I really think it helps me to focus. Maybe it has a chemical release in it for my ADHD!

I like the berry flavor and you can mix it with a grape G2 or just good old water! All of these can be found in your vitamin stores or online.

I hope this kicks your REAR in GEAR!

You will love the results!

Be Fun, Fit and Fab 90 Day Challenge is a Facebook group created by Elizabeth Ward Small, National Motivational Speaker helping others live life Busy Balanced and Blessed! Visit Liz at www.The3BMethod.com to see when she will be near you for a one of kind Real Estate event!