Fit 147: Meditation and Body Type Training Part 3: The Endomorph

Motivation
Meditation can help you focus your mind on one single object. The object of meditation should be neutral in emotion and perception. Examples of a meditation object would be your breathing,an image, or sound, such as “Om”. It doesn't matter what you choose for your object of meditation, just stick to the same one throughout.

Focusing your mind on a single object is not as easy as it may sound. Our mind is always working and in motion, it never stops – even when you’re asleep!

You can retrain your mind to be one that is completely focused on a single object with practice and effort, this can be achieved. Whats in it for you? Your goal in life becomes easier to achieve!

Nutrition & Training Part 3 Body Types
The Endomorph tends to have higher proportions of body fat and the majority of it in one region of the body. The "pear shape" would be a typical endomorph with accumulation of fat around the hips and the midsection.

Endomorphs need to pay close attention to their meal frequency and must keep metabolism up via weight training. Ideally, endomorphs (as well as most people trying to lose weight) should weight train a minimum of three to four times per week and do aerobic exercise at least four or five days a week too. As they begin to add muscle from weight training, the boost in metabolism will increase the speed of fat loss.

Remember, you are most likely a combination of all three body types! Regardless of which body type is in the majority, stick with weight training, proper nutrition and sharp focus on your goal!

Listen to the show for all the details:
Fit 147: Meditation and Body Type Training Part 3: The Endomorph

Fit 146: Mystery of Motivation & Body Type Training Part 2

In this episode:

MOTIVATION
What is the Mystery of Motivation? Why can it be so difficult to stay motivated? Where does motivation come from? Why do some people have it, while others don't?  What is the difference between staying and becoming motivated?  Don't expect it to be naturally motivated all the time, it takes practice!  You can learn the proven methods at the upcoming FitnessMakeover Academy! Be a facebook.com/fitgirlusa friend to get the latest info on the Academy!

NUTRITION & TRAINING
Part 1 of body type training and nutrition: the mesomorph. There are no absolutes, you will most likely be a combination of the body types, so listen to each episode to find out your mix and apply the principles! Mesomorphs are built for athletics! Often called "genetically gifted", they can make training and nutrition mistakes and still look or perform great! Mesomorph workouts should include Various Weight training Cycles and variations.  Listen for more workout information in this episode!

Listen to the show for all the details:
Fit 146: Mystery of Motivation and Body Type Training Part 2

Fit 145: Faith and Body Type Nutrition & Training part 1

In this episode:

MOTIVATION
Faith and doubt can sabotage your fitness goals. Doubt arises when you do not believe in yourself or the methods you are using. Following a trusted source, with some faith, can help you stay on track to get the results you want. Often, that means doing things and entering mindsets that are not comfortable or typical for you. This is where faith in your trainer or adviser will pull you through! Learn more in this episode!

NUTRITION
Part 1 of body type training and nutrition: the ectomorph. There are no absolutes, you will most likely be a combination of the body types, so listen to each episode to find out your mix and apply the principles! Ectomorphs must pay attention to nutrition to ensure adequate nutrients for muscle growth. These "hard gainers" in terms of lean muscle, should include a post workout drink along with a high calorie, nutrient dense diet. Drinks such as MUSCLE MILK - VANILLA Nutrition Drink or CytoGainer Chocolate are great ways to boost the recovery process! Ectopmorphs who only wish to sculpt, would make use of a post workout Whey Protein Powder
.
TRAINING
Ectomorph training can be similar to body sculpt training, in the multi-joint, large muscle exercises that are done. However, the ectomorph has the emphasis on strength and lifting heavier weights. As such, the ectomorph will aim for high sets of lower reps and rest more between sets. For example, 8 sets of 5-6 reps. The body sculpt workout could include the same exercises, but with 10 repetitions, fewer sets and no rest between sets.

Listen to the show for all the details:
Fit 145: Faith and Body Type Nutrition & Training part 1

Items mentioned in this podcast are available at Amazon.com:

Fit 144: Practice Motivation, Most effective Ab exercises and Grocery planning!

Fit 144: Practice Motivation with a buddy, Most effective Ab exercises, Grocery Planning for Success.

NUTRITION
A guaranteed success for weight loss or body sculpting is having a plan! It is especially important to have a plan for Grocery Shopping. Sure, it sounds easy, but how often do you do it?

You must plan you main meals AND your other meals and snacks if you want to reach a fitness goal. Not only will this relieve the stress of shopping at the grocery store, it will certainly put you on a nutrition success path! You need to decide what your meals are going to be and what ingredients you will need to prepare them. Be sure to include portion sizes when planning your meals.

Always eat before you go shopping! If you are hungry when you go to the grocery store, you will be more prone to making impulse purchases that aren’t good for you!

Nutritionally, you will always be better off if you prepare your meals yourself. You will also find that the volume of food you can eat is much greater too! If you think you don’t have the time to cook, think again. The internet is full of wonderful meals that can be prepared in less than 30 minutes. Double the recipe, use containers and you'll have meals prepared for the next day!

TRAINING
A review of the "bad" or ineffective abdominal exercises. The revelation of the most effective abdominal exercises , for strengthening the rectus abdominus, according to the San Diego State University/ACE Abdominal Study Results.

MOTIVATION
Practice what you have learned about motivation from this podcast and others! Take at least one principle you have learned and use it! Then teach someone else that principle to reenforce it as a new habit of yours. It could be actions such as....make a commitment, set a short term goal, control, overcome obstacles, eliminating self-sabotaging statements.

Knowledge alone is NOT enough! You must practice what you have learned. Perfect practice makes perfect! Don't just go thru the motions! Give it your all!

Listen to the show for all the details:
Fit 144: Practice Motivation, Most effective Ab exercises and Grocery planning!

Fit 143: Pre-Workout Meals, Abs, Excuses

NUTRITION
Should you eat before exercise? Pre-Workout meals: the advantages and disadvantages.

TRAINING
Bad ab exercises, part 3: the obvious! Do electronic stimulation belts really get the abdominals lean? Find out in this episode!

MOTIVATION
Overcome lame excuses and other obstacles with a simple mindset change!


Listen to the show for all the details:
Fit 143: Pre-workout meals,Abs Part 3, Overcome Excuses

Fit 142: Protein Needs, Abs Part 2, Check Points

Motivation:
What are the most important steps in goal setting and goal achievement?
Have you done any of these for your goals:

• set check points
• have accountability
• applied commitment
• realize set backs are to be expected
• reassess your goals regularly

Nutrition:
How much protein do you need per day? There isn't any precise correct answer to that! Here's how to set your ranges to ensure you get enough protein to meet your fitness goals!

Training:
Worst Ab exercises Part 2! Which exercise is it this time? Learn what can severely harm your back while doing nothing for your abs!


Listen to the show for all the details:
Fit 142: Protein Needs, Abs Part 2, Webinar

Fit 141: Nitric Oxide,Motivation & Ab Training Part 1

Motivation:
In this episode, find how you can improve your chances of reaching your goals! Learn how to keep your motivation high! If you are not getting the results you think you should be getting or want to get, then you need to take a good look at what is holding you back. Are you being realistic with your goals? Have you set goals and steps to achieve them? assigning blame? Are you impatient?

I'll have a free Webinar soon from the Fitness Makeover Files on Motivation!

Nutrition:
Nitric Oxide Supplements, such as BSN Nitrix (pills) or Jack3D PreWorkout (powder). Use these types of supplements for fat loss, great workouts and lean muscle recovery and growth! Learn about them in this episode!

Training:
Worst Abdominal exercises Part 1 of 4. Find out what exercises to avoid in the gym, even though you see many people doing them! What's best for ab shaping? The Stability Ball!

Listen to the show for all the details:
Fit 141: Nitric Oxide,Motivation & Ab Training Part 1.

Out of the Frying Pan, Into the Fire?

A little update...

I had less than 2 weeks to empty the old house out, do a garage sale and figure out where to put all this stuff! No easy task, especially when moving into an overly furnished home...yup! we moved into my childhood house!

It's a good thing, my daughter loves its, my father likes it (I think, I hope), he is now living with crazy family members full time since my mom passed away in 2007. I know my dog loves it, she gets more scraps from my dad and both he and my daughter tend to drop food items!

Now, one huge life project is almost over! The sorting of boxes and stuff I can do slowly, now that all is out of the old house. But don't ya know that all the stress, weird items and heavy items, plus doing most of it alone took a toll! On the last day of moving my back spasmed like never before!

I could barely walk, stepping off a curb made me scream in pain :( and I had a class to teach and clients to train. Luckily, they were sympathetic and we made it thru the workouts. Ice, heat, massage, stretch, hot bath....well it helped a little. Apparently, time will be the biggest healer (short of a prescription).

Despite all the pain of the spasms running all up and down my spine and leg, life goes on and things must be done! As always, time it tight! The next few weeks I will be running straight from clients to working at my friends nutrition and supplement store (The Muscle store). I still have lots to sort out with the boxes etc... And I have missed about 2 weeks of workouts (one, if you count moving as a workout).

I had hoped to stay on a weekly podcast schedule, but so far this year is blazing by with no breaks! Please be patient, as I will resume podcasts, webinars and all the fun fitness things I want to do for all of you this year. I am plugging away at getting my back healthy enough to resume workouts and get some type of "schedule" going...LOL there is no normal!!!

BTW, my back issues are related to an IT band and psoas problem. Guess that'll be on the next podcast...how muscles interact and the fact that the origin of a pain may not be the muscle that hurts!

In the meantime, chat with me on facebook.com/fitgirlusa.

Fit 140: Fears, Exercise and Foods

I AM SO SORRY!! For anyone who was inundated with e-mails from me after the last podcast. Somehow it triggered the release of all the newsletters and previous podcast updates at once. YIKES!!

Hopefully, it is now fixed and this podcast will return us to normal (if there is such a thing!).

MOTIVATION:
Fight the fear! What are your biggest fitness fears and frustrations (ie obstacles)when it comes to getting in shape? Share your thoughts with me on the facebook.com/fitgirlUSA page!

Did you achieve last years goals? Tell me on facebook how you did with them!

January is Fitness Re-new month! In reality, every day is like a New Year. We have the opportunity to do better than the previous day. Break that down further with every meal being a fresh start to eat well.

TRAINING:
What is the best exercise? They are all good, to a point! But when your body adapts to a particular exercise, no matter how great it is, you will not see continued benefits. This is why we change programs and workouts. Let the muscles have time to adapt and then change!

NUTRITION:
Are you eating the right food combinations to facilitate fat loss and improve lean muscle? Find out in this episode what foods work well together and why your main meals should consist of these elements!

Listen to the show for all the details:
Fit 140: Fears, Exercise and Foods.

Fit 139: Dos and Don'ts for the New Year!

Updates/News:
Happy New Year! Join us on Facebook.com/fitgirlusa for daily recipes, challenges and lots of motivation! My personal updates & goals for this year! Price reductions on all my dvds at Amazon.com!

Motivation
Set goals make them specific, not general and set a time frame deadline. Post them on Facebook for accountability!

Nutrition:
Gold members now have full access to Fast track program calculators!
Nutrition do's and don'ts including:

• eat on schedule
• have a backup plan!
• Protein, Carbs (Starchy and Fibrous) and Fats for meals
• don't use diets that eliminate food groups

Training:
Exercise do's and don'ts
Including:

• Do train large body parts with more sets/exercises than small muscle groups
• use supersets
• limit workout time
• be effective-no distractions while training!
• Use Heavier weights (ie 8-10 reps) vs light weights and high reps.

Like us on Facebook!

Helpful Links:
Muscle Store USA
Muscle Store at Fitness Makeover

Listen to the show for all the details:
Fit 139: Dos and Don'ts for the New Year.

Fit 138: Fat Burners Explained

With the new year comes renewed fitness & weight loss goals!
One of the biggest supplement area is the "fat burner" category. Keep in mind that supplements are there to "supplement" the exercise and nutrition work that you do. Even though they are called "fat burners" , these supplements won't melt fat off of you without some added effort on your part. The real mechanism is the increase in metabolism and thermogenesis that occur due to the stimulants and combinations of herbs and compounds in these pills.

Take heed of the warning labels, as these supplements should not be used by those with heart conditions, blood pressure issues or any other medical conditions. You can get lean without the use of fat burners. I got into my lowest bodyfat percentage for competition without using any fat burners, just good ole weight training, cardio, a good nutrition plan and time!

I hope that this sheds some light on what fat burners are and can do. Just remember that there is no magic pill or short cut to fitness and weight loss success!! If there was everyone would be in shape!



Like us on Facebook!
Listen to the show for all the details:Fit 138: Fat Burners Explained

Fit 137: Outside Exercise, Holiday Guide, Motivation

Stay on track with your fitness goals! Use these "anywhere" exercises combined with the Holiday guide and dose of motivation!

Nutrition
Holiday time always has nutrition challenges! In this episode, a nutrition survival guide! How to stay on track and avoid the fat!

Motivation
The key goal is to get in shape and stay in shape! If you'd told me 20 years ago that I'd be able to eat what I want, stay in shape and have all my clothing fit comfortably, then I'd have said no way! But it's true!! I am living proof that changing your metabolism with weight training and good nutrition can get you the body you want and keep it! Find out what the missing link is in this episode!

Training
Exercises can be done anywhere! In these videos, I show you how easy it is to get a good workout outside at a playground or park! Take the kids and let them play (ie exercise) while you workout!
All videos are posted at the GetFitTV channel on youtube. And on the Fitgirlusa Facebook page.
Video 1: Triceps

Video 2: Pull-ups

Video 3: Legs

Video 4: Chest




Listen to the show for all the details:
Fit 137: Outside Exercise, Holiday Guide, Motivation

Fit 136: Vitamin C & Russian Anabolic VideoCast

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!

Fit 135: Squats, Protein and Facebook

Exercise myths, motivation and metabolism boosting!

TRAINING
Myths and questions regarding squats! Are they good for your knees? Is the Smith Machine good for leg training? Find out in this episode!

NUTRITION
What can protein do for you? What is protein synthesis? Lean more in this episode.

MOTIVATION

Some one has been in your shoes and can help support you and inspire you! Visit FitgirlUSA on Facebook to get support and encouragement from me and your fitness friends! Be sure to stay a while and "like" it. Then recommend it to friends!

Listen to the show for all the details:
Fit 135: Squats, Protein and Facebook

Fit 134: Improper Form & Top Fitness Mistakes

TRAINING
Improper Form is still around in most gyms and classes and usually with the same exercises! I'll tell you which exercises are done with improper form and the potential repercussions!
Proper exercise form can only be done with proper body alignment. Both are critical in preventing serious injury and increasing effectiveness. If you are not sure of the proper form for an exercise, hire a trainer to help you or ask your class instructor for tips or to "check your form" on an exercise. Always begin a new exercise with the lightest weight possible. You can always add weight to make it more challenging, but if you start too heavy you risk injury.

MOTIVATION
Lack of consistency is one of the top 10 fitness mistakes. To achieve any goal,
consistency is crucial. Whether you do a fitness class or lift weights, inconsistent workouts will not improve your body or health. To be more consistent, be realistic with your schedule. Do your best to maintain a routine that helps keep exercise a "habit" that you want to do!

NUTRITION
Another of the top 10 fitness mistakes, Not making fitness and health a lifestyle choice. Short term food choices and diet plans are not lifestyle changes. They will not be permanent and neither will the weight loss associated with fad diets. Choose to be consistent with your healthy lifestyle choices!
"Getting in shape" is not a one-time fix to fit into a bathing suit or a New Year's resolution. Getting in shape and STAYING in shape can only be achieved with healthy habits. Consistency matters with your food too!
Make good choices because you "want to" do it, not have to do it!

Remember, proper nutrition is vital for creating a sculpted body and a healthy lifestyle. Exercise is great, but if you eat fast food or junk food daily, then you are sabotaging your efforts to get healthy and fit. Fueling your body with good foods will give you energy, improve your recovery from workouts and stress while making you feel good! Sure, you can have "fun" foods as long as you do so in moderation and have all the proper foods consistently.


Be sure to find FitgirlUSA on Facebook and "like"it. Then recommend it to friends!

Listen to the show for all the details:
Fit 134: Improper Form & Top Fitness Mistakes