What gets you through

“The difference between the impossible and the possible lies in a person’s determination.” –Tommy Lasorda

“Extraordinary accomplishments only happen when your passion produces extraordinary effort. If it doesn’t consume you, be ready to accept mediocre results.”– John Rennie, Duke University Soccer.

“Ah, but a man’s reach should exceed his grasp, or what’s heaven for?”–Robert Browning

OK…do you get the picture?? What get’s you through not just good and bad times, but to the next level?? I always find it interesting to listen to how people made it to their goals, not just the step by step process one has to follow, but the little things. Mine ranges from inspirational quotes to crazy superstition!!

I bring this up as I am now in my “off season” and really training hard to be competitive at the next level. It can be tough sometimes as I have spent the last year and a half dieting and competing solid! My body has taken a beating and now needs some serious repair and revamping. I can tell myself this, but somedays I find it hard from one extreme to the other. I mean from getting the motivation to get to the gym and push the wts (this being one extreme) to telling myself that I DON’T need to do an extra session of cardio or that it IS ok to have a cheat meal this week!! I am a creature of habit and can either get to comfortable or can get to driven. I need these quotes to either push me or to slow me down. I need to realize that everything has its timing and will happen at the right time if I keep my goals in check and what the next level requires me to get there!

“Sweat plus sacrifice equals success.” –Charles O. Finley, Oakland Athletics Owner

“The ability to prepare to win is as important as the will to win.”–Bobby Knight

I just keep these quotes around me and an image of what my next goal is and that is enough to keep me motivated, gets me through it to the next level. Think about what it is that gets you through it, to your next level, whatever your goal is, it is important because it is YOUR goal!! Share and let me know what you do or what you use to keep you motivated!!

xoxo,

Andrea

http://fittron.com/andrea_dumon

Motivation

When your reasons to move forward outweigh your excuses for staying put, you will move forward.

When your thirst for success is more powerful than the desire to stay within your comfort zone, you will succeed.

When the reward is meaningful enough, you will act.

When you connect your deepest purpose with the goals you set, those goals will be achieved.

When you understand that there is a real and accessible pathway to the most magnificent dreams you can dream, you’ll get yourself on that path.

When you know without a doubt that every action has a consequence, you’ll focus all your actions in a positive and valuable direction.

When you love what you do, you’ll do it with grace and ease and excellence.

When you do what you love, you’ll provide a steady stream of unique and extraordinary gifts to life.

When you are completely clear about why, you’ll be able to figure out how.

When you let go of the need to need, you’ll fall into a massive sea of beautiful abundance.

When you are ready, life is here to fully live. Choose it, and now is when.

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Use this for goals in fitness and life. And when you’re ready to apply this to your health and well being, contact me for some additional help.

http://fittron.com/andrea_dumon

The Simplest Way To Lose Weight

Diet fads come and go. You’re familiar with most of them: The South Beach Diet, the Atkins Diet, the Vegan Diet, the list goes on and on. The current craze is the no-carb fad; abstain from all pasta, white bread, and flour. There seems to be an almost accepted “truth” that carbs are the enemy; an evil, malignant food group that needs to be abstained from at all costs. But are we really to believe this? Does anyone remember that not too long ago, the FDA placed Carbohydrates at the base of the Food Pyramid (remember those). It was the food group that was recommended to be consumed the most. Meaning 5-6 servings a day. I can see the horror in the eyes of my readers already.

But this article isn’t to attack the low carb diet. It’s not an indictment on the South Beach or Vegan diets either. The purpose here is to outline how you can loose weight; guaranteed. Forget the diets, forget the latest nutritional fad. If you want to loose weight you need to do one thing: burn more calories then you take in.

That’s it. Stop measuring your carbs, stop examining your fat intake. Look at one thing: calories. And get busy. When we say get busy, we mean get active. Get outside. Walk to work, don’t park 2 inches from the grocery store, join a gym, get a personal trainer, and go for a run. If you focus on living an active life, and watching your calorie intake, you will lose weight. It’s the one diet fad that has never failed and can never be questioned.

For some reason, calorie intake has been ignored. And here’s another tidbit: calories are your most important diet measure. Not carbs, not protein, and not fats. Your calorie consumption will determine your weight. Instead of wasting your time trying to consume a certain amount of protein, focus on burning the calories that you put into your body. If you do that, you will lose weight. Ask any doctor, ask any nutritionist, and ask any biologist. It’s simply science. But no one talks about it.

Maybe it’s a marketing thing. There isn’t much money in just telling people to burn more calories then they take in. The diet industry is a multi billion dollar industry. You’ve seen the commercials, the drinks, the books, the special food products. They are all tailored at playing on your fears, and ultimately your ignorance. They think you don’t know the simple truth about weight loss. But now you do. It’s the calories.

No one here is suggesting that you just eat one ice cream cone a day and then go for a 5 mile run. Your body needs vital nutrients including proteins, carbs, amino acids, and much more. Proper consumption of these nutrients will lead to a healthy body. But instead of going crazy with diet fads, focus on your calorie intact. Focus on being active and burning the calories that are put into your body. A sedentary lifestyle will lead to weight gain, no matter what diet you are adhering too.

Get outside, get active, and burn those calories. There’s no secret to loosing weight. You knew what you had to do the whole time. Now throw out the expensive diet book and meal bar and get outside and go for a jog. You’ll see the results in no time.

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Lunch Time Fitness

So here I was drudging through another morning at my mind numbing office job. I had spent the first hour sucking down a bad cup of coffee, and the next half hour staring at my computer screen. Somewhere around 1030 I decided I should check my email and went through what seemed like 400 emails; none of which seemed to say anything. Meetings, appointments, follow-ups, they all kind of blur together after a while. Let’s be honest, I was having a bad morning. I had a rather late night, capped off with 2 slices of pizza around 1am. Yeah, I had dinner and drinks with some friends. The evening got rather late and very unhealthy. Maybe that’s why I was having such a bad morning. Sure work sucks, but there was something about today that made it even worse.

I normally try to get a morning workout in; maybe half hour on the treadmill or some light weights. That doesn’t always happen. If I had a dollar for all the times I slammed my alarm clock to the floor (set for early morning workouts!) I could quit my dead end job and move to Hawaii and become a professional beach bum. Alas, reality is not so kind, and instead of getting dollars for shunning my alarm clock I get an ever expanding gut. As you could probably guess, I didn’t rise with the alarm clock this morning. In fact, I think I smashed it against my wall.

Prospects for getting a workout in sometime later weren’t looking to good either. I had a client dinner that I had to go to and I didn’t see myself canceling to hit the gym. Actually, I could definitely see myself canceling, but I was being unproductive enough today. Then I got to thinking. What am I doing for lunch?

My lunch usually consists of sitting at my desk and eating a semi-healthy meal with a side of chips. I try to do no work for at least a half hour. Sometimes ill go outside and make a phone call, sometimes ill surf the web, sometimes ill speak with some co-workers. Bottom line, I don’t do anything too productive.

I could probably take advantage of this time a little better. So I was thinking- let’s start a lunch break fitness club. I’m serious, if you’re reading this, I challenge you. I read somewhere that companies are required to give you at least a half hour lunch if you work 8 hours. Think of what you could do in a half hour! Let’s do 15 minute spinathons at the gym downstairs, or have a pull up contest, or see who can jump rope the longest. Instead of stuffing our face with fries, let’s all jump into a pair of running shorts and do a lap around 54th st or your local office park.

My company probably wouldn’t mind because they would be spared my obesity and diabetes medical premiums that I would surely be putting on the company insurance plan. Hint, employers don’t like to employ unhealthy people, it costs more.

I was also thinking I could be more productive at work with a little exercise break. Instead of feeling stagnant and lethargic, I could be energetic and buoyant. I don’t know about you, but I feel a lot better when I’ve had a long and productive workout.

So if you’re reading this (maybe you’re at work) try to get a fitness lunch group going. I’m starting mine today. And the first person I’m asking to join is my boss.

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One Month Diet Meal Plan

Meal Plan

Follow this diet plan for great results. This diet should be adhered to for one month and then revised. Contact me for additional nutritional support planning!

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Fittron Featured Professional- Carmen Dura

Carmen Dura developed an affinity for fitness at a young age. By the age of sixteen, she was instructing group exercise classes and realizing that her life course lay in the field of fitness. Waking up each morning and being able to do something you are passionate about is a fleeting thought for most of us; but not Carmen. Carmen lives her dream everyday. As a certified personal trainer, and fitness model, Carmen Dura is recognized as one of the leading fitness professionals in Miami, Florida.

Carmen has been in the fitness industry for the past sixteen years. She is an ACE certified personal trainer and group fitness instructor, as well as an AFC certified personal trainer, group instructor, and boxing coach.

Carmen’s industry wide accomplishments are impressive. In both 1998 and 1999 she was recognized as the Alliance Fitness Corporation’s Fitness Manager of the Year. She was also a FAME fitness competitor in both 2006 and 2007. Her dynamic and athletic look has attracted industry wide attention and she is available for tradeshow and brand marketing opportunities. Companies looking for solid representation by a dependable and glamorous fitness veteran should contact Carmen. She is involved in a number of projects but is open to all inquiries.

Carmen is also a determined entrepreneur who has managed countless gyms and currently runs a fitness camp for children in the Miami area. Those of you looking for a fitness program for your kids should contact Carmen and inquire about her program. She tailors the program to every child’s individual needs and ensures a lively, fun workout environment. Having accomplished every other venture she has set out to achieve, there is no doubt that this new children’s fitness program will become the talk of the Miami area. We recommend you com to Carmen’s Fittron.com profile page and sign up while she still has space available.

You wont find a fitness professional of Carmen’s caliber at your local gym. You don’t just come across someone like this every day. Carmen is a recognized industry star and she is now advertising her services on Fittron.com because she wants to help you accomplish your fitness goals. Her fittron page is testament to her character and accomplishments. Read her bio, check up on numerous accomplishments, view her breathtaking pictures, and contact her for a fitness session. Carmen Dura is now available on Fittron.com. Come take advantage.

http://fittron.com/carmen_dura

Bicep Workout

Welcome to THe AZI CONNECTION Video Series section!

I am Manny, your Personal Trainer.

I do my own videos…..I edit them and show them all for you.

My style of training varies very often.

One day I may train very heavy and low reps, another, heavy with high reps.

On some days You may see me doing High reps and low weight. That is to shock my muscles and keeps them guessing.

And there are times where I just have fun, but don’t get me wrong….

When it’s time to work…I work!

So feel free to engage the videos, and if you have any questions…feel free to contact me.

http://fittron.com/manny_kirby

The Body And You

Expansion and contracting…what does that mean?

Contracting and expansion…..does this mean what?

A play on words here, but bare with me on this…you have to put on your thinking caps for this one.

When one has a will, he or she will have or find a way…..

Without determination and the drive to succeed, you will falter.  When you first walk into a new gym, do you not notice that all eyes are upon you? Do you try not to make eye contact with anybody, or get distracted by their curious eyes?

Do you try to walk with confidence? That question was for all the men. Women do you feel uneasy when this happens to you?

Well my friend, this is what’s called the mind over the body…well at least to me.

Ok, when you want to workout, what do you do befor? You plan ahead, you think things through, what you want to, how you want to do it……and for all those new to this…..You ask questions…..you try to pick the one person who looks like they know what they are doing.

This is one way of calling the expansion and contracting…..you start by expanding your mind…thinking, wondering….you mind works well when this feeling hits……you get the ideas you want to have, you read the magazines, ask people questions! Yes that’s it…..you start expanding your well being, because you know when you hit the gym, you’re all ready to do battle with your IRON ENEMY!

Then it hits……..can I lift the weights, am I dressed right? Will everybody look at me I fail the lift, if I don’t  start the treadmill right without looking like a goof ball?

Don’t feel this way….now your mind is contracting…..first you were thinking about what you want to do, now you are actually doing it!

You’ve made that first step! Now you’re wondering who knows the most, who’s the biggest guy there, the sexiest woman…..if I need help will there be anybody there for me?

Again, expanding the mind!

You start your workout….guess what else you’re doing? You’re expanding the body’s natural progression!

When you expand you use your mind, “where the mind goes the body will follow”

You then contract and do so in a repeated matter…..without the expansion, there would be no contracting……

Now I ask you…where is the play on words here?

When a weight comes down on you…what do you  do? …..push back

If you want a positive for the negative you do what? You pick up (curl)

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Contact Fittron.com professional Manny Kirby for some extra fitness motivation.

http://fittron.com/manny_kirby

The Secrets To Being Cut

QUESTION: WHAT IS THE DIFFERENCE BETWEEN TONING AND STRENGTHENING A MUSCLE?

ANSWER: Physiologically there is no difference between toning and strengthening a muscle. Many individuals are confused regarding the relationship between muscle strength, muscle tone or definition, and muscle size. As muscle strength improves, muscle tone improves due to a greater density of the muscle fibers. Everyone has the ability to increase muscle strength and muscle tone to some degree. Relatively few adults (male or female), however, possess the genetic capability to develop large muscles or the cut physique of the models seen in many of the popular fitness magazines. To achieve the buffed look, you must develop reasonably significant levels of muscle mass while simultaneously reducing the amount of fat under the skin. When this effect is achieved, the well-developed muscles can be seen under the skin. In fact, the majority of individuals have washboard abdominal regions. Unfortunately for most of us, a layer of body fat covers our six packs. Participating in a balanced exercise program (aerobic conditioning and strength training) and eating sensibly is the best approach to achieving a well-toned, firm body.

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NUTRIENT PROFILE: PROTEIN

THE ROLE OF PROTEIN

Protein, when broken down in your body to form amino acids, is your body’s primary material for tissue building. Other than helping build bigger bi-ceps, amino acids are key to such bodily
functions as the production of cells and hormones, fighting infection and aiding neurotransmitter activity.

1 GRAM OF PROTEIN CONTAINS APPROXIMATELY 4 CALORIES Example:One ounce of skinless chicken breast contains approximately 9 grams of protein; that’s equal to about 36 calories from protein (9×4=36).

DAILY PROTEIN REQUIREMENT

Bodybuilder’s Recommended Daily Intake=0.68-1.09 gram per pound of bodyweight, or about 20%-30% of total daily claories.

TYPES OF AMINO ACIDS

The body uses about 20 amino acids for growth and repair. They’re classified as:

ESSENTIAL AMINO ACIDS:Your body can’t make them on it’s own, or does so in insufficient amounts, so they must be consumed in the diet.

CONDITIONALLY ESSENTIAL AMINO ACIDS:Some amino acids may be either essential on not, depending on the circumstances. For example, if the supply of essential amino’s in your diet is limited, other amino’s can become essential.

NONESSENTIAL AMINO ACIDS:Your body has the ability to synthesize these amino acids from other amino acids, fat or carbohydrate. Therefore, you don’t have to worry about consuming protein rich foods high in these amino’s.

TYPES OF PROTEINS

COMPLETE PROTEIN:Contains all these essential amino acids. A diet high in animal foods typically has plenty of complete proteins.

INCOMPLETE PROTEIN:Deficient in one or more of the essential amino acids. You can create a complete protein by combining complementary incomplete proteins. Plant foods are typically
incomplete.

BEST SOURCES OF PROTEIN

Skinless chicken or turkey breast, lean cuts of beef, egg whites, fish fat-free dairy products, protein supplements.

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Fittron.com professional Manny Kirby can help with your diet and fitness goals. Check out his profile page and contact him if you live in the New York City area to help you accomplish your fitness goals.

http://fittron.com/manny_kirby