Thursday, April 17, 2014

Gameday Thursday! Enhance Workout Performance & Regulate Body Temperature With Proper Workout Attire!

Get in your best shape & love your athlete lifestyle by enhancing your workout performance & regulating your body temperature with the proper workout attire. Proper workout clothes are essential to an effective workout session. Improper workout attire can get in the way your you/your workout, hold onto sweat, create friction, increase your body temperature, & decrease performance. When you are able to focus on your workout & not your workout clothes in the gym you will get a more effective/ intense training session yielding rapid progress. When choosing workout attire think lightweight, breathable, & form fitting.






1. Your Sweat Towel Should Be Cotton, But Not Your Workout Attire
Cotton holds more water than other materials. Your cotton T-Shirt is not the most motivating or workout enhancing. Cotton is going to hold onto moisture, increase your body temperature, & create friction....hot & uncomfortable. When you are training you want to your sweat to cool you off, not make you hotter by weighting your t-shirt to your body.

If you like the comfort & coverage of a T you can still do a T just get one that is thin & made of synthetic material.


2. Sleeveless Shirts For Exercise
Sleeveless shirts are a great way to go for great form, motivation, & help keep body temperature down. You want to see the fit body that you are using which is motivating & see the movement of your arms can help you to have better form. The body fatigues when heated so with less shirt material you are going to help keep your body temperature down & be able to fatigue your body through your workout.


3. Synthetic Materials For Workout Attire
Synthetic materials help to pull moisture off of the skin & allow the sweat to evaporate. When you have an intense workout your body is going to sweat to cool itself off. When your clothing allows for that you will be able to keep your workout intensity high enabling you to get a more effective training session.

Examples of Synthetic Materials: Polyester, Nylon, Polypropylene


4. Form Fitting Material
For Workout Apparel

Spandex & Lycra are synthetic materials that help to pull moisture off the body, but they also help the workout material hold shape & stay in place. When you aren't constantly adjusting your workout clothes you are able to keep more intensity in your workout. With the material staying in place it also increasing performance while you are doing movements by staying close to your body and out of the way of your movements.

Form fitting material is also motivating. When you can see the shape of your body changing & improving it motivates you to work harder & do each exercise to your best ability.


5. Pull Your Hair Back In The Gym

Yes, your hair is a part of your workout attire. When your hair is down & in your face it's holding sweat to your body & getting in the way of your workout. Hair should be pulled up & out of your face so that you don't have to fix it during your workout & helps to keep a lower body temperature. If you are a guy with longer hair or you sweat a lot, man hairband & sweatband it up.

Purchase The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With...
Your Free Online 12 Week Coach's Support to keep your game plan on track


I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Wednesday, April 16, 2014

Healthy Diet Tips! A Great Low Calorie Snack, Sweet & Healthy Mangos!



Healthy Diet Tip For a Low Calorie Snack
Fruits are great for a low carb diet. The carbs that they have are good carbs because they contain natural fiber. This means that they break down slower and don't spike your insulin levels. This natural fiber is also great for your digestive track & the absorption of the nutrients in the food you eat. Mangos are great as a snack or added to a meal. Try a seasoned shrimp mixed with rice and diced mango, delicious! The mango's nutritional data works well in a healthy diet. It's a great 100 calorie snack with about 135 calories per fruit.

How to Mango

1. The ones that are red are more ripe and sweet the more green the more tart.
2. Peel the outside skin & dice it up, the mango has a large core.
3. Eat and Enjoy.

Mango's Nutritional Data
135 Calories
35.2g Carbs
1.1g Protein
0.6g Fat

Purchase The Sweat Training Online 12 week Training & Fueling Plan To Go Along With:

I want you to LOVE your athlete lifestyle, life's a sport! -Danielle



Tuesday, April 15, 2014

Furniture Sliders & Abs!


This is a brutal total ab exercise, you haven't done abs until you have done them with furniture sliders! Plank holds are hard in & of themselves, but add in a hip lift plus a knee bend & most people can't even do 1 set of 15 the first time they try these. Furniture sliders are the true test of your total abdominal strength, coordination, & flexibility..athleticism! Once you hit 3 sets of 30, no stopping in the middle of a set, & without resting your knees on the ground... you are officially Abdominal Strong!

Donkey Kicks: Beginner 3 sets of 15, Advanced 3 sets of 30
1. Start in a plank position hips even with shoulders, legs straight, no arch in the back, & forearms on the ground.
2. Keep you chin up, don't look at your toes, look at the wall in front of you.
3. Place your toes & balls of your feet in the middle of the furniture sliders.
4. Engage your low abs by lifting your hips up & then pulling your knees to your hip line & contract your abs. Make sure you pull in with your abs not your legs.
5. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position. Do not allow your back to arch or your hips to drop below your shoulder line.

Donkey Kicks with an Oblique Twist: Beginner 3 sets of 15, Advanced 3 sets of 30
1. Start in a plank position hips even with shoulders, legs straight, no arch in the back, & forearms on the ground.
2. Keep you chin up, don't look at your toes, look at the wall in front of you.
3. Place your toes & balls of your feet in the middle of the furniture sliders.
4. Engage your low abs by lifting your hips up & then pulling your knees to your hip line twisting to the right while contracting & pulling with the side of your abs.
5. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position, do not allow your back to arch or your hips to drop below your shoulder line.
6. Engage your low abs by lifting your hips up & then pulling your knees to your hip line twisting to the left while contracting & pulling with the side of your abs.
7. Press your knees back out to a plank position & press your hips down, keep your abs engaged & tight as you go back to the plank position, do not allow your back to arch or your hips to drop below your shoulder line.

Change your life TODAY, start The Sweat Training Online 12 week Training & Fueling Game Plan To Go Along With...Your Free Online 12 Week Coach's Support to keep your game plan on track


I want you to LOVE your Athlete Lifestyle, Life's a Sport! -Danielle

Sunday, April 13, 2014

Motivation Monday! Karin's Healthy Lifestyle Transformation!

Reminder The 2014 Bikini & Briefs Challenge starts        next week!

Today's motivation monday story from the online sweat training & fueling plan is Karin. Karin's change starts when she decides she's been wasting her time in the gym, doesn't know what she's doing & finally admits to herself it's time to make a real change. Starting at a size 20-18  & never wearing below a size 10, to now a size 8-6 & taking on a Tough Mudder. Karin is the epitome of a complete healthy lifestyle transformation, you are going to find her story beyond inspiring...

The truth is, part of me was in denial, and part of me knew the truth. It was the part of me in denial that was afraid to admit I needed to make changes. I wasn't lazy, I've never been lazy. Even before I found the sweat training plan I spent a couple of days a week in the gym. I had no idea what I was doing, but I was there. I ran a marathon back in 2004, I was on the University of Windsor woman's rugby team, and played sports all through high school. I had one paramount flaw though. I was fat and wouldn't/couldn't admit it. The old saying "admitting you have a problem is the first step to making a change" definitely applied here. All of the time I had spent trying to be healthy and lose weight (emphasis on 'trying") was a waste of time until I could be honest with myself. 



When I first set out on my journey to get healthy, the goals set before me seemed almost impossible. Big goals equaled big sacrifices. How was I ever going to succeed long term…or at all? I quickly learned that the sacrifices I would make to achieve my goals didn't mean giving anything up, it meant getting things back…energy to get through my day, self confidence, a spice for life, and yes, even single digit clothes sizes. Once the right tools were put in front of me, I had no more excuses.  
My initial goal was to simply feel better about myself. I had never been smaller than a size 10, so in my mind, even getting down to a 12 would have been okay. That quickly changed! I learned not to sell myself short, to have bigger goals.

I was taught how to exercise the right way and fuel my body with the right combinations of healthy foods. For the first time in my life, I KNEW what to do. This wasn't a fad, it was the real deal. When I started to see results, choosing healthy foods over unhealthy foods became as addictive as the oh so familiar mid afternoon carb craving. 



I've had a few mental setbacks. Its hard sometimes, choosing the gym over happy hour. Or my own prepared lunch over the pizza my company orders in. What motivates me is thinking about all the work I've put in. I would hate for it to all be for nothing. I also think about the next goal. As long as I stay in a forward motion mindset, I can push through anything. I keep the next goal in mind while not forgetting how far I've come. 


Choosing the gym over getting home early to sit on the couch and watch TV became as easy as ordering pizza for a fast dinner. Have there been bumps in the road? Of course. But healthy success comes from cultivating a positive attitude and a can-do spirit that celebrates achievements, taking challenges in stride, and reframing failure as something that can inspire the next success. 


I started the sweat training plan wearing a size18-20. I now wear a 6-8 and I'm not done yet. I would like to be a solid 4. Heck, who knows. Maybe even a 2! Sky is the limit!!


This plan has give me extreme self confidence, which has lead to changes in both my work and personal lives. Feeling strong, healthy, fit and young has given me the courage to come out of my shell. Go from being a wall flower to a major contributor to life. It's given me the desire to takes risks, have fun, even get tattoos! 

Last october I completed my first Tough Mudder! I could NEVER have done that without Danielle and the sweat training plan. It's also had a rippled effect. The people around me have witnessed a real change, which has inspired them to make changes in their own lives. Even my mom got on board, recently losing 40 lbs just from the basic concepts of the fuel plan. She's 73! Go MOM!


Being mentally ready to make a change is the biggest hurdle. The rest, just willpower. I say 'just' because it can be that easy. "Just say no", "Just do it"….those ad campaigns remind people that they have the power. We all have the power. The work is tough, but rewarding. The journey comes with self discovery. The pay off is super sweet!! One of my favorite movie quotes…"The pain goes away, the glory lasts forever". The time will pass anyway, why not make it count!

You have the power to change your life like Karin changed her's. Start Today & Join the Online Sweat Training & Fueling Plan. Don't put limits on yourself, get that healthy lifestyle you want!

Just in time...The 2014 Bikini & Briefs Challenge starts next week!



Friday, April 11, 2014

Finish Line Friday! Summer Fashion FUN!

Reminder The 2014 Bikini & Briefs Challenge starts in 2 weeks.





The 2014 Bikini & Briefs Challenge starts in 2 weeks, get started TODAY! Join the Sweat Training & Fueling Plan Online!  Plus Your Free Online 12 Week Coach's Support to keep your game plan on track!

I want you to LOVE your Athlete Lifestyle, Life's a Sport! 


-Danielle

Thursday, April 10, 2014

It's Gameday Thursday! Your Mental Motivation Game!

Athlete energy needs to stay high, focused, & positive! STathletes need auditory, visual, & mental motivation fueled to sweat for their goal! Focus on intense, positive energy, & make some foundational changes, today!


Keep your Athlete Energy High & Inspired with Auditory, Visual, & Mental Motivation!


Auditory Motivation

1. Workout Music!

Workout music that's 130 beats per minute is ideal to keep a fast intense pace for your workouts. I love steady130.com it has 30 minute to 1hour workout mixes all at 130 beats per minute to keep your workout intensity high. It's all free, you can listen online or download.

2. Get Rid of The No Noise!

Get rid of all the distractions & negative energy! Clear it out, focus on the sweat & positivity. EAR MUFFS & HEADPHONES ON! Focusing to much on the negative energy or the applause is a weakness, just focus on the work & the fun in the work. Stay Strong!!

Visual Motivation

1. Game Plan Board!
I think it's great to take a look at your game plan board at least once a day normally in the morning to motivate your day. Make  sure you are looking at your game plan board at least once a week & adding to it once a week. Keep an eye on where you are going. Where you are at changes when you know where you are going. See it, believe it, do it!

Mental Motivation

1. Sport of Life, Make Your Dreams Your Reality!
What I love about sports is the unbelievable happening, dreams becoming a reality! The energy of that is kinetic….it gets moving then... BOOM EXPLOSION & it transfers its energy to everyone watching!  Mentally focus on your unbelievable sports dream becoming a reality, you life is your SPORT! See the way it is going to happen in your mind….win or learn, never lose. Every time you have a loss, adjust your game plan, & keep focusing on the finish line, you will get there! It's only unbelievable until it happens! Love your athlete lifestyle…you can make it happen!

Change your life TODAY, join the Sweat Training & Fueling Plan Online!  Plus Your Free Online 12 Week Coach's Support to keep your game plan on track!

I want you to LOVE your Athlete Lifestyle, Life's a Sport! 

-Danielle

Tuesday, April 08, 2014

It's Wednesday Fuel! Low Calorie Meals, Tilapia Recipe!


Your training & fueling plan includes eating frequently, not skipping meals, and cooking. You don't have to be a chef in the kitchen, but learning how to take some basic foods and finding ways to create a healthy variety of quick recipes is essential for your training & fueling plan.

A great low calorie meal is white fish and vegetables. Tilapia is a great white fish, it's high in protein, low in calories, and it's fast to cook. In the evening healthy food fast is essential!!! White fish takes 15 minutes to cook with little cooking talents needed. You can save yourself even more time by purchasing microwavable steamed veggies that already have added flavor. Typically there is a few servings in the bag so you already have vegetables ready for the next few nights.Enjoy this healthy meal option that will keep you weight loss program on track!

Low Calorie Meals: Tilapia with Vegetables


Ingredients:
1. Tilapia
2. 1 Can of Seasoned Diced Tomatoes
3. Diced Garlic
4. Spray Olive Oil
5. SteamFresh Vegtables in a Bag

Cooking Instructions:
1. Preheat Oven to 450
1. Place tin foil on a cooking sheet & spray with olive oil
2. Place Tilapia on tin foil
3. To your discretion place seasoned diced tomatoes, garlic, & Rosemary over Tilapia
4. Wrap the foil so fish is covered & place in oven for 15 minutes
5. Add steamed vegetables and enjoy

Reminder The 2014 Bikinis & Briefs Challenge starts April 21st! Get ready today, start your Sweat Training Online 12 week Training & Fueling Game Plan! To Go Along With...Your Free Online 12 Week Coach's Support to keep your game plan on track

Train Tuesday! New Workout Exercises For Your Training Plan!



Reminder The 2014 Bikinis & Briefs Challenge starts April 21st! Get ready today, start your Sweat Training Online 12 week Training & Fueling Game Plan! To Go Along With...Your Free Online 12 Week Coach's Support to keep your game plan on track