Livingloca’s Hot Bodyblog

Want to reach your goal and seem to be slacking a bit?

  Here is some information for you (I’ve said it before in my blog) but it always helps to reinforce the obvious sometimes…

 Whatever your goal may be, fat loss, increasing muscle mass, endurance, agility, flexibility or overall fitness, it is all obtainable.  Start with the basics.  If you are after getting into a bikini, buy a bikini you would love to get into and hang it in your closet.  Sit down and plan a workout routine that fits your schedule.  If you can workout 5 times a week, then you have your parameters to work with.  Cardio is key at reducing fat and weight lifting is crucial at transforming your body and giving it a toned, shapely look.  The next thing is deciding what type of workout.  Full body routine or split routine (i.e., legs one day, chest and biceps one day, etc). 

The biggest mistake people make is that they exercise and lift weights and think thats it.  Wrong.  Your eating is the biggest part of the equation.  I have seen lots of people in the gym running the treadmill, doing the elliptical and 2 years later?  They look the same.  They haven’t realized that it takes discipline to change your eating habits if you really want to see a change in your body.  Taking out refined foods, sugars and cutting bad fats out of your diet is a good start.  Including veggies, fiber, protein at each meal and incorporating good fats (scarcely at first because when someone begins to eat healthy, they go overboard on nuts and "good fats" thinking they are doing good and yet they don’t know why they aren’t shedding the fat.  They aren’t’ aware of the calories in nuts or the appropriate portion size).   Once you have a good balance of 5 to 6 SMALL meals daily to fuel your cardio and weightlifting sessions, you will begin to see results. 

 Be aware that there are plateaus that will arrive.  Hang tight, keep drinking your water and possibly tweak your routine a bit to make that plateau budge.  A change as simple as increasing your cardio time a couple of times that week could be enough to trick your body off that plateau. 

 Don’t let the scale rule YOU.  The scale is simply a tool to meaure total weight.  It doesn’t tell you your muscle percentage and it doesn’t tell you fat percentage.  So when you get on the scale and the numbers go up, don’t necessarily take it as fat.  Muscle growth, water retention, etc could cause a weight gain.  Don’t fret and don’t let the scale play mindgames on you.  I weigh myself about once a month and truly, it’s only to see "hmm… let’s see what I weigh this month".  I have gotten over the obsession that women (and men) may have with what the scale has to say.  The mirror is my best friend.  I can see the cuts (and sometimes not) and those great fitting jeans speak volumes too!! They tell you when you’ve had too many desserts and you actually "feel" it! 

So, to keep the motivation going…

Take photos to see the transformation process.  Bodyspace is awesome in this respect.  The month-to-month changes your body can take is incredible.  Definition is the highlight of the whole workout regimen!

Socialize with the gymrats.  There is nothing more interesting than sharing tips and routines between fellow gymrats.  They have been through ruts and can point you in the right direction.  I’ve always had friends in the gym that just seeing them there keeps me fueled in my own workout. 

Take a cheat meal a week.  Disciplined eating doesn’t mean you can never have another slice of pizza or Tex-Mex food.  It means you are on top of your game, (and eating clean, by the way, feels sooo much better and energizes you).  The best feeling in the world is being able to have my rita, enchiladas and chips and salsa and not bat an eye.  I train intensely at the gym and have no qualms about having treats here and there, but I can be VERY disciplined in my eating.  

 Just remember, it will be YOU who will be chiseled and defined by the time Spring Break gets here if you stick to your workout regimen and the others? Well, THEY will be sitting at the beach…. with a t-shirt on, ticked they don’t have the marvelous abs you do

Always be optimistic about your goals.  I am 40 and the great compliments I get on how I don’t look 40 are so worth all the hard work I put in at the gym.  I am stronger and faster!  Push yourself constantly!  And yes, I live for the endorphin rush cardio gives! 

 Keep the workouts fun and keep training hard!

:)

Getting fit is not far-fetched.  Actually, it’s all pretty simple.  There are just a few things you need to get straightened out before jumping in to insure that it’s promising.

 1.  Have the intense desire to make changes.  This means you will need to sacrifice some, but in the end, isn’t it the desired "end product" what you want?  Hard, sculpted, chiseled muscles that leave your confidence high?

2.  Be ready to dedicate time and effort to it.  Nothing comes overnight.  Diets don’t work, we all know that.  It’s the tired and true "lifestyle changes" that do it.  You moan and groan how you may not have time, but it’s pretty simple.  Too tired after work? No lunch time to get it done?  Get your booty up early and get in the gym before work.  Not only does it wake you up, give you a fresh start to your day, but that hardcore workout is done and out of the way and leaves you energized, flying with those intense endorphins and clears your head.

3.  Go in with a plan or hire a personal trainer.  I have to say, I never paid a personal trainer to get me going.  Self-motivated, I did the work myself.  Designed a workout plan to fit my time schedule (workouts consist of daily muscle group routines instead of a full-body workout several times a week).  If you don’t know where to start, hire someone to guide you until you feel you are self-sufficient and make make the journey alone.  I’m not one for group classes (although I’m very social), I prefer to get my weight routine in, and push it to the limits, and finish off with my cardio session

4.  Be prepared for it to take time.  Results do not come quickly and the more you let that sink in your head, the less impatient you will be knowing it takes time to sculpt and define muscles along with leaning out.   The sooner you realize you don’t need the scale, the better off you will be.  The scale gives you false hope in certain situations (when you are trying to lean out, not bulk up).  The scale doesn’t distinguish between muscle and fat, it gives you total body weight.  This is useless in your journey to achieving a certain bodyfat percentage or just plain getting lean.  Go by your clothing or by measurements.  Best of all, it takes time to fine-tune those muscle groups you see responding so well to your workout routine.  Once you reach a certain level of definition, you want more, then it’s time to tweak it and change up your routine or re-evaluate your eating.

5.  Stay motivated.  When I ran across bbcom, I was amazed at the before and after pics on here.  Totally stunned, I knew it was obtainable.  I am not one to be told "no" and that was all the motivation I needed.  A bikini hanging in my closet it was the perfect motivation to inspire and motivate me.  When I set my mind to something, I become totally focused.  No prodding me, no lazyness.  I get it done.  I never dreamed I would be able to get fit enough to achieve abs, and my goodness, I am amazed at my age, I would have achieved such a goal.  I never saw my workouts as excruciating work.  It definitely was alot of sweat and hard work, but I enjoy every single minute of that intensity.  I love the feeling of accomplishment and as long as I completed my workout and pushed the envelope, that was all that was necessary to move on to the next step. 

6.  Change those eating habits.  This is definitely the most trickiest of it all.  You can live at the gym all day but unless you change the way you eat, you are setting yourself up for a long, arduous process that will take you a long, long time to see changes.  I laugh that there are women who go to the gym weekly and get their cardio in and (ho-hum, do a "workout routine") and yet a year later, look exactly the same.  It’s that type of lifestyle you want to avoid if you really want to make changes to your bod.  Those people are working out, but aren’t bothering to change their eating.  You want abs?  Stop eating crap   Re-vamp your eating, eat 6 small meals a day if you aren’t doing so already and focus on your protein, carbs and fats.   Drink your water all day and enjoy your cheat meal.  Discipline is hard to achieve but when you want something bad enough, it comes rather easy. 

 Keep it going and don’t give up.  Make those goals and stick to them.  Take pics of yourself along the journey.  It’s a great way to look back at where you started and how your progress is going and will continue to motivate you!

Keep training hard and keep it fun!

I got my bodyfat tested yesterday after a year.  Well, the electro-hand held gadget said 24% but the trainer at my tennis club said no way. He asked if I was well hydrated (I’m bad about drinking my water).   Last March I was at 22%.  He ran the calipers on me and that said 16%.  I thought I was about at that number, but now that I’m here… I want 14%!  When I first got tested I was at 26% but that was after I started actively focusing on my workouts.  I bet I started out at 30% bodyfat (at 140 lbs).  I am now 123 lbs at 16%. 

I have spoken with a photographer to set up a photo shoot (sports/fitness pics).  I am turning 40 in June and thought it would be a nice gift to myself.  I want to be able to look back later and see where I was physically at the age of 40.  I am a very driven and focused person when I want to be and am astounded at what some perseverance, dedication and hard work can do.  Although, I am procrastinating!! Guess I have a sense that I’m not ready to do it and get it on paper.  Ha! Will they look as good as I think or am I just fooling myself?  lol.

  Stretching last night, I could see the definition in my quads.  I am still stunned.  Don’t get me wrong, I have work to do still on refining areas but overall, I am totally delighted.  But what now?  Increase my stamina in my running?  Push for a marathon? Triathlon?  Take up competitive beach volleyball? (would LOVE that).  I LOVE staying active and as long as that carries me with joy and feeling fit and healthy, I’m a happy Texas girl!

I will continue with my intense workouts and enjoy the rush of endorphins in my cardio.  No need for me to gain muscle mass, prove to myself how strong I can really become, etc.   I want to just be a healthy girl who can slip on an itty bikini without any hesitation …. year round

Keep it fun and keep training hard!

:)

Had a great tricep and ab workout today!  After numerous requests from fellow bb’s for my ab routine, there is one basic, underlying factor. Getting lean.  You can do all the crunches and weighted ab routines you want, it will make your ab muscles tighter and stronger but the definition and cuts (what is called "6-pack") doesn’t come until the layer of fat begins to diminish.  Your abs will develop despite having "insulation" but they will not begin to peek through until that extra fluff is gone.  Most women will say they can never achieve this.  Don’t sell yourself short ladies.  Anything is obtainable and the sooner you begin to get your goal and focus intently on it, it can be done!! So to get there, kick up that cardio and do an overhaul on your eating regimen.

Today’s cardio included running, sprints and ended with the bike.  You should see me get into my cardio.  I focus, tune in to my music (cardio is sooooooo much better if you have some great music) and get it done.  Each stride gives me strength, endurance and begins the endorphin high which is truly the best part of it all!  It’s that rush that leaves you feeling incredible–nothing hotter than that! 

So after my workout, I was told by an extremely fit, chiseled guy that I should lift my bike seat higher.  Should I doubt his word?  If you saw him, of course not!!  LOL!  After this sweet friend showed me at what level to adjust my seat, I did and I must admit…. he was right!

So on this sweet note, enjoy your weekend and enjoy the sunshine!   

Keep training hard!

So you really want to look hot, chiseled and ready for the Summer?  Time is ticking.  Every day that goes by is a day closer to beachtime.   Me?  I am totally ready to slip on my crazy, cheesy, Corona bikini. 

So here are some steps to take if you are ready to get hardcore and get that body into prime beach shape:

1.  Change your eating– clean it up.  Increase your protein intake if you aren’t up to 1 gm per pound that you weigh (as long as you are lifting weights and getting that cardio in)

2.  Increase your cardio (sheds the fat) and intensify your weight routines.  If you are lifting and aren’t pushing those muscles to the max, those gains won’t come quickly. 

3.  Drink more water.

4.  Don’t look at the scale– it only measures total body weight and doesn’t differentiate between fat and muscle weight. 

5.  Keep your motivation and your focus.  Missing workouts and eating bad will set you back, but if you drop the ball, quickly jump back into the game.

6.  Pick a goal:  is it a bikini?  going to the beach/lake without a shirt on (guys) lol.  Is it to lose 5 lbs for a reunion? Get back into pre-pregnancy shape?  Whatever it is, it totally can be done! 

I have gone through the spectrum of workouts… group classes, running, dieting, etc.  What did it take?  The strong desire to get into an itty bikini.  I bought a bikini, kept trying it on until I felt comfortable enough to wear it.  From there, I just took off with HUGE motivation.  Seeing results come, working hard in the gym and more importantly, changing up my eating habits made significant breakthroughs for me.  I need no motivation to make it to the gym– I just do it.  Every day brings on new challenges and new progress.  What is NOT to love?? 

It’s the delicious taste of progress that makes you strive for more!

Keep training hard! 

It’s spring break and I’m up in Deer Valley, Utah for some Spring skiing.  I’m not a ski bunny at heart, (the beach is my true love) but I invested in some awesome ski boots last year and I’m committed…lol. 

 First day I got up here I cranked out an hour of cardio in the gym.  I have been so surprised that skiing for the last 2 days I have not been sore!  I am really wanting my body to be pushed to the limits and have a day of soreness but its not happening!  I told my ski instructor I sometimes have a fear of breaking a leg and she said that for my fitness level and my athletic state, she doesn’t see that happening.

I’m hoping I can get in some cross-country skiing and really push the envelope.  Otherwise, its back to my intense workouts back at home.  Wow… last week I really pushed it hard.  My eating is on-target and I have been leaning out wonderfully.  Once I really dial-in on my targets/goals, I always get it done!  It may take some time, and although I am not a patient person, I make my goals in the time frame I give myself. 

Spring is here and lots of people are seeing its time to get ready for Summer.  No time better than the present!  (Guys–shirts come off and Girls– bikini time!)

Keep training hard!!

So for the first time today I admit it.  I have overtrained.  I have been extra sleepy this past week.  I have napped everyday (but then, I also get up at 4:45 am to hit the gym).  I have been trying to get to bed earlier than 10pm.  So yesterday I decide to sprint (even though i should be still healing-up a hamstring muscle) and yep… did it again while sprinting!  darn!!  So i’m back on the elliptical and bike.  

I told myself yesterday I was gonna take a day off.  Nope… not today.  So I go in today and I feel the heaviness in my legs as I’m on the elliptical.  3 minutes and I’m off of it and onto the treadmill…. i hung in there… but felt like cardio was not in the cards for today, so I head to the weightroom where I pulloff a great leg workout and it seems to stretch out that ham.  So I admit my persistence—I’m overtraining.  I’m taking a day (maybe 2) off and hoping this will help me get off my plateau (because we all know not enough rest and sleep can inhibit muscle growth, inhibit fat loss along with not getting enough growth hormone). 

 My eating has been clean and great!! I tried on my bikinis a couple of days ago (last time was September) and yep… doing awesome!  I hit the beach in Cabo in about 2 weeks and I CANNOT WAIT!! 

 Keep training hard… but don’t overtrain.  It WILL catch up to you LOL!

Oh my goodness!! I feel like a million bucks today!!!  This is sooo crazy funny, but I went to buy some new running shoes yesterday because over the last several months I have been having a little knee issue that strangely enough, goes from one knee to the next.  A few friends suggested new running shoes. 

So I went to this shop, solely for running, and they measured my foot, made me walk barefoot down the aisle as the salesguy watched my feet (for pronation, but my husband said he was sure it was just to watch my butt) and then gave me a "test" pair of sneakers and watched me from behind as I ran down the sidewalk, again to check how I was landing on my feet during running.  Did I tell you I had jeans on and they were rolled up so he could see my foot, calves?? LOL!! Sexy! ha ha– not!

So i buy the pair of Asics along with some arch supports and WOW!!! I went for a run this morning… NICE!!!  I have been wearing them this morning and I swear, I feel like my quads are strong and tight.  Just walking in these sneakers makes me feel like Superwoman!! It is sooooo strange that such a minor thing as getting a really good pair of sneakers makes a difference in the way that I’m walking, and not to mention, gives me a spring in my step and well, it’s gone to my head… lol.  I feel like my lower body is supertight!! ha ha ha! 

All this is a breath of fresh air to start the new year right.  Lots of focus for the new year and goals I have set.  I never say resolutions, because that is an automatic setup for failure.  GOALS are something to strive to accomplish and should always be realistic.  I have to say that the goals I set last year, I completed each and every one.  No hesitation, no regrets.  Pure enjoyment and perseverance.  Never tell yourself you can’t do it!

Have a fabulous New Year’s Eve and I send the best of wishes for AN AWESOME 2009.  If 2008 was great, ohhhhhh baby— let’s see whats in store for 2009!!!

Keep training hard!

I had one of the best training weeks even though it was Christmas week and I ate lots of stuff that I wasn’t supposed to be eating.  It’s Christmas and those treats don’t come around but once a year so it was ok to have a few  cheat days because i busted my tail every single day working out and doing cardio.  I was in the Southeastern plains of Colorado and went to the local junior college there to workout.  WOW!  That gym was loaded!! I could have stayed there for hours!!

So a friend gave me the name of a fitness photographer.  You see, I am going to turn 40 in June and want to push my training–not for competition, but to take some professional sport pics–for me.  So as soon as I saw the photographer’s website, I was sooooo motivated and inspired to continue kicking butt in my workouts.  Persistence (my middle name– i never give up) and intensity are what it’s about.   Lots of women in their 40s are on this site and you have to know that it is alot of dedication and sweat (no tears) to get fit when you are teetering on 40.  Some women have "mommy" bodies, and yes, I was there too.  I didn’t like it.  I didn’t like being soft, looking and feeling like a mommy.  I wanted to feel strong and sexy and sitting around doesn’t get you there.  It is an incredible feeling to be fit and have that "glow" going on in your head that only working out gives you.  That glow– you know exactly what that is.  It’s the feeling of achieving goals while you have worked so hard for it.

So with the new year comes a new inspiration, a new goal.  I’m continuing to keep up my training at full throttle to get a little more leaner.  I am pushing for April to take those fitness pics and when I turn 40 in June…. ahhhhh I can relish at all my hard work and kick off the summer with a strong, tight, 40 yr old body!  I’m not there, but am pushing the limits to get there! 

Keep training hard and keep it fun!!

:)

I know there are lots of people out there that are working out and thinking "Me?  Get defined, sculpted?  AND get abs? There is no way my my body can do that".  I know I thought that about obtaining a six-pack.  I truly had it in my head that my genetics (Hispanic) wouldn’t allow me a six pack.  How many "Jose’s" do you see with a six-pack? LOL.  (I joke about Mexican’s in general… although I’ve never seen my yard’s guys abs.. LOL!!!!!!) and yes, I am Spanish/Mexican sp I can poke fun at the hispanic clan…lol.

In my gallery, there is a picture where its just a mid-section shot… I looked at it and was TOTALLY SHOCKED it was me!!  Whaaaaaaa?????!!!  ha ha.  Actually, i do that with alot of pics.  I somehow don’t see the image in the mirror the same as when I take pics.  Weird. 

EATING CLEAN:

  I get asked alot how I do it to make it to the gym everyday.  It’s like this– you know you have to eat, right?  To keep your body fueled?  Well, I know that I HAVE to work out to keep it tight and trim.  There no decision-making there. Just do it.  If you really and truly want it, it is as easy as just setting aside some time at the gym AND eating right.  Eating clean.  Eating clean is eating whole food.  No processed foods.  Protein:  eggs, eggwhites, Chicken breasts, fish and all the veggies in the world that you want that are prepared simply, without gobs of butter. Fruit, whole grains (this means oatmeal and whole wheat bread), legumes, good fats and LOTS of water. AND FOR ME:  WHEY PROTEIN.  Eating 6 small meals a day will get you there.  Set aside a day for a cheat meal (some do entire cheat days, but I guess it depends on how overboard you’re going there with the WHOLE DAY!). Just don’t be a PIG! OINK OINK! lol!!!!

CARDIO:

If you are trying to lean out and get cut, shedding the layer of fat that keeps those hot muscles from popping is key.  Getting that cardio in several times a week ALONG with your fine-tuned eating is a sure-fire way to thinning that mid-section and getting you tight. 

GETTING DEFINED:

Well, of course, to have some nice muscles that are shapely and well-defined, you HAVE to lift weights.  There are numerous ways of doing this.  Having a split-routine (my fave) is a very good way of splitting up body parts and focusing on each body part separately.  If you dont’ have the time to do a split work out (bc it usually means 4 to 5 times a week) doing a full body workout fewer times a week.  Whatever your schedule allows and eating enough protein (typically 1g of protein for each pound that you weigh)  will get you at developing some good muscle structure. 

 ABS:

To get those abs you’ve always wanted, start doing ab exercises.  Hanging ab raises, the captain’s chair, weighted ab crunches on the incline, cable pull with the rope while you’re on your knees.  There are tons of variations that will strengthen and build those beautiful ab muscles and make them strong and tight.  I started doing abwork when I still had LOTS OF FLUFF around my middle.  I knew the muscle would be getting strong and that as soon as that crap left my stomach, those sweet babies would be there shining ready to say HI!

I have had the best week of training in a long time.  I really kicked in my eating, watching it precisely and broke a plateau this week.  IT WAS SO FREAKING INCREDIBLE!!!  And the best part of it?  During the holiday season!! YEAH!  I leaned out and loving the feeling of accomplishment!  Here’s to keeping it up and focusing…..

Keep training hard and keep it fun!

:)