Tuesday, January 29, 2013

Sweat Training & Fueling Game Plan, Coach Danielle's Support To Keep You on Track Weeks 5-6!


A Fit Lifestyle is just like a healthy relationship, the more you invest the more you get back!! Get your mind right, focus on action, & break through all the roadblocks. Week 6 & 7 of your fit lifestyle challenge can be met with FRUSTRATION, don't resist your healthy lifestyle embrace the change & accept the positivity it brings. At this point in a 12 week diet and exercise plan, motivation starts to decrease. Don't worry this is completely normal & will pass heading into week 8. You are going to get to your goal of getting lean, toned, & living your healthy lifestyle.

Roadblocks
As motivation for diet and exercise starts to decrease the roadblocks start to increase. All excuses in the book start to pop up: I'm tired, I don't feel that different, I don't feel like going to the gym. DON'T focus on the roadblocks FOCUS on your GOALS. No obstacle is too great, you can do anything you set your mind to!

Focus On Action
Break through all those roadblocks with action! Healthy diet and exercise takes work and time. You have been working hard, but a fit lifestyle takes time and consistency. Two months of healthy habits don't erase ____ months or years of unhealthy habits. Keep up with your healthy diet and your consistent workout routine. Even if your intensity in the gym wains continue to stick to your consistent exercise plan. Apply the same rule to your diet, even if you have made a few mistakes continue to grocery shop, cook, & eat healthy 85-90% of the time. Sticking with the consistency of your healthy diet and exercise routine over these two weeks will keep you on track and headed to your goal. You WILL get to your goal just focus on staying on your healthy lifestyle path over these two weeks. You are about to round the bend and hit a straightaway!

Get Your Mind Right
In the gym & with your diet plan, you have to get your mind right. Diet and exercise motivation comes from staying positive while you are taking action. Focus on what you want, work to sweat as much as possible in the gym, have fun competing against yourself or the people that you train with. Enjoy the process, the compliments that you are getting, & the positivity of people who are inspired by you. When you put positive energy & thought into your healthy lifestyle, you will get that positive energy back in ten fold from new people, results, & experiences. Get your mind right, take action, enjoy the fun!

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

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

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Monday, January 21, 2013

Sweat Training & Fueling Game Plan, Coach Danielle's Support To Keep You on Track Weeks 4-5!


When you are 4 weeks into being on a diet & exercise plan, now is the perfect time to measure your progress. How you measure your progress is essential to staying motivated, ensuring that you are making progress, & that your plan is increasing your metabolism. When you are looking for change in progress you are looking for change in your body fat percentage. This means that you are increasing your lean muscle mass which helps to give you a fit shape, burn more calories at rest, & burn more calories during your workout. You are also wanting to have burned up fat for fuel, this will remove the layer covering your toned body so that your skin lays right next to your fit shape. All this change in body fat percentage means you are going to fit into a smaller clothes size.

How To Measure Change In Your Body Fat Percentage

1. Fitness Progress Photos
When you started your 12 week plan you should have taken photos at the beginning of week one in your sports apparel that were shots of you from the front, side, & back. It's important to take these photos again now 4 weeks later in the same outfit & similar lighting. The reason that you are on the plan is to look better so progress photos are visual evidence that you are looking better & changing your body fat percentage.

What to look for in your fitness progress photos? Pictures 4 weeks into a plan are about how far you have come, not how far you have to go. You want to look for subtle improvements in your shape, slimming in your face, & the tightening of your skin. Focus on all the positive improvements and changes that you are seeing.

2. Body Tape Measurements
Break out the tape measure and redo all your measurements. Remember that the tape measure doesn't differentiate between muscle and fat, but rather shows inches lost. So, if the scale doesn't change but you have lost inches you know you are losing fat weight & gaining lean muscle mass. Muscle is more dense than fat so you will be getting more lean & toned. Losing fat and gaining muscle will make you smaller, more fit, & increase your metabolism all adding up to you fitting into a smaller clothes size.

3. Fit Into a Smaller Clothes Size
Even if the scale hasn't changed, if you have lost inches and your photos are improved you will definitely be fitting better in your current clothes or even 1 size down. Your diet and exercise plan is designed so that you can look better in clothes & looking better not reaching a number on the scale is the goal. So, go into your closest and try on clothes that haven't been fitting well or were almost able to fit and try them on. Try on a couple of items and you will be amazed that you are fitting into a smaller size.

4. Your Weight On The Scale
The scale is your last way to measure progress. The scale might be the same, up, or down....all of those results are just fine as long as you are seeing improvement in your clothes, progress photos, & body tape measurements. These results tell you that you have put on lean muscle mass & burned fat so that you are getting a fit shape and increasing your metabolism.

Week 5: Staying Motivated On A Diet & Exercise Plan

1. Camaraderie
I want to hear about your fitness progress and see your fitness photos!!!! Post your motivation, results, and inspiring sweat stories on Twitter. Camaraderie is a great way to stay motivated & gain support from others who have similar diet and exercise goals working toward a healthy lifestyle.

2. Reward Your Fitness Progress & Stay on Track 
When people get progress with their fitness plans they tend to go back to bad habits. Week 5 is about staying on track and staying focused on continuing to make even more progress towards your goal.  If you are tired of starting over you have to stop giving up! You just got a lot of positive motivation from your changing body fat percentage, now keep that positive motivation going with your workouts and rewarding yourself. A great way to reward your fitness progress is to start wearing the clothes in your wardrobe that you now fit into and make you feel great all day long. Feeling good when you get dressed in the morning sets you up for positive energy all day. You want to keep feeding off of that positive energy to help you stay motivated for you diet and exercise plan. Another great reward is adding to your fitness attire. Start getting yourself more fitness apparel that showcases your progress and makes you feel inspired while you are in the gym training so you can get even more out of your workouts.

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

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

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Sunday, January 13, 2013

12 Week Sweat Training, Training & Fueling Game Plan. Coach Danielle's Support To Keep You on Track Week 3!


Heading into week 3 of your 12 week plan it's all about momentum & fine tuning! Your fit lifestyle plan is in action & you can get excited because all the fat burning is adding up to a decent progression towards the fit toned body you have been focused on. This week I want to give you fine tuning diet & exercise tips to add momentum to your increasing metabolism and fat burning.

Week 3 Diet Plan "Being Hungry & The Desire To Eat Often Is The Sign Of A Fast Metabolism."

For your Diet Plan this week it's important to remember that there is a difference between eating healthy & turning your body into a lean fat burning machine. To increase your metabolism, get fit, & burn fat for fuel it's important to focus on timing of your meals & getting the right meals in at the right time to prep & recover for your workouts. Week 3 is all about fine tuning the timing of all your meals and especially your workout preparation & workout recovery meals. Week 1 & week 2 were about creating the foundation of the right foods, with the right portions, & planning out your weekly meals. Make sure you continue to plan out your meals for the week, getting your healthy grocery list together, & cooking ahead of time to prepare for your week.

Moving forward, you now should be focused on becoming as efficient as possible at coordinating the correct meals & meal timing with your daily schedule & your workout schedule. When you eat the right meals pre and post workout with the correct timing you are going to burn more fat & gain muscle more rapidly. Your body also loves the consistent timing of every meal & will burn through the food faster & through more fat just from fine tuning the timing. You will know this is happening when you begin to wake up hungry & you are hungry right after you finish eating a meal. These are signs of a fast metabolism and your body burning stored fat for energy.

In comparison being hungry b/c you aren't eating consistently throughout the day, aren't eating enough at each meal, or are eating unhealthy meals is a sign that your metabolism is slowing. Another sign that you are slowing your metabolism and storing fat is the absence of hunger. If you don't have an appetite for long periods of time b/c your are eating too much at one meal or eating so much at night that you aren't waking up hungry. This waking up not hungry is normally followed by waiting to eat until later in the afternoon or evening the next day. Know that the good kind of hunger that is promoting a fast fat burning metabolism is from you eating frequently & eating healthy portions of the right combinations of food at every meal.

Week 3 Workout Plan

Keep up with the consistency of your workout schedule & the intensity of your training in the gym that you setup in week 1 & week 2. This week add momentum to your fat burning in the gym by continuing to add to the variety of challenging & effective exercises to your workout routine. By adding new exercises to your workouts in the gym you will add to your fat burning momentum. Add the same time don't just add exercises to add them, you want to be adding the most effective & efficient exercises. Your new exercise to add to your workout plan, click here to checkout your new exercise video!


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

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

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Monday, January 07, 2013

12 Week Sweat Training, Training & Fueling Game Plan. Coach Danielle's Support To Keep You on Track Week 2!



You have finished 1 week of your healthy 2012 diet & exercise plan, congrats & big pat on the back! Challenging yourself & taking action towards your healthy lifestyle goal is quite an amazing accomplishment. With your plan in place & week 1 kicked off, week 2 is all about intensity & recovery to achieve the rapid progress & fit lifestyle you are after!

Week 2 Exercise Plan "It Is Time To Sweat!!!"

The second week it's time to bump up the intensity in the gym. In week 1 you are getting used to your training schedule & your body adjusting to a consistent workout routine. In week 2 it's time to sweat & start pushing yourself. The body will adapt to any demand placed upon it, if you are inactive your body will adapt to that demand becoming sluggish and slow. If you challenge yourself with resistance exercises, sweating, & attaining periods of 65-85% of your heart rate max then your body will continually work to improve & progress to adapt to the demand being placed upon it. You will begin to see more rapid progress in an increased metabolism, increased appetite, your body working more efficiently during your workouts, & the one we all love fat burning & toning of your fit physique.

Week 2 Diet & Exercise Plan.....Recovery & Progress

"The Inaction Is Essential To Balance Out All That Action!"

In week 2 your body is starting to adapt to all these new challenging demands of healthy diet & a fat burning workout plan. Your body is being challenged all day during your diet plan to burn fat. In addition to your diet fat burn your workout sessions are giving you even more fat burning which continues for 24-48hours post workout. Your body wants to become more fit to keep up with the challenging healthy demands, so it will adapt by turning into a fat burning machine.

Now, instead of relying on just food for energy, you are relying on healthy food & stored fat for energy. It is essential to let your body get enough recovery so it can keep up with all this rapid progress towards your goal. There are a couple of things your can do to help you get the recovery you need to keep up with all the progress your body is making: hydrating, sticking to your timing of your meals, eliminating unnecessary stress, downtime, & getting adequate sleep each night.

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

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

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!

Friday, January 04, 2013

Fitness Goals, Fit Lifestyle, & Fitness Adventures For 2013!


What are your Fitness Goals for 2013, lucky year, lucky #, time to make your own fitness luck! Fitness goals are so important, if you don't have a goal you can't formulate a plan to get to the goal. I love fitness goals!!!! This week in the gym I have been asking all my #SweatAthletes what their goals are for the next 3 months?! Currently I have 2 #SweatAthletes that are running in a Ragnar Relay....200 mile relay race, 12 person team, from Miami to Key West to Kick of The New Year with a Fun Fitness Adventure!


 As a coach I believe that fitness goals should be about a fit lifestyle. My philosophy for TheSweatTeam is train to change your body Monday through Thursday then go out and use your athletic body Friday through Sunday! Have a fun weekend fit lifestyle & set big 3 month fitness adventure goals.


What happens is the fun of the fit lifestyle & enjoying the experience of the fitness adventures helps drive you to train consistently & more intently in the gym. The result of losing fat, toning, getting lean, becoming healthier, losing clothes sizes all happens by default. I love it when my SweatAthletes come in the gym with fitness adventure goals/experiences that inspire myself & their teammates to keep striving higher & higher! I love seeing people accomplish through pure will & determination...doing what they can with what they have at the moment to get to their goal...transforming themselves and their life!


I am a big fan of training like an athlete Monday through Thursday! As an athlete you should be lean, toned, symmetrical, fast, flexible, agile, balanced, coordinated, & constantly improving. All these things help to be injury preventative, have healthy organs, & have strong joints/tendons/ligaments. When you are an athlete you can live a fit lifestyle & challenge yourself with fit adventures with your #SweatTeam.

 I started as an athlete in 89', started coaching in 98', & started my own company in 06' I love being in the gym but to keep myself INSPIRED & CHALLENGED to keep training & improving I set fitness goals!!!

So far my Sweat Fit Lifestyle & Fitness Adventure List is full of great Experiences!
1. Whitewater Rafting in West Virginia
3. Tough Mudder in Mayesville KY
5. Zip Lining above the jungles of Costa Rica
6. Sky Diving
7. Snorkling in the Bahamas
8. Competing in Figure Shows, Ms. Figure & Fitness Olympia Camps
9. 5K & 10K Runs
10. Golfing
13. Indoor Rock Climbing

What I love about Fitness Goals is The Entire Experience! 
Prepare! Perform! Prevail!

1. The healthy diet & challenged fitness routine to prepare!
2. Becoming more athletic!
3. Becoming More Physically & Mentally Tough during the Preparation & Experience!
4. Enjoying the experience of the Fitness Adventure!
5. Accomplishing a Fitness Challenge with my Sweat Team...Life is a Team Sport!
6. The relationships and bonds that are built with my #SweatTeam as you take on a challenge together!
7. After the challenge setting my sights on the next fun fitness adventure with my #SweatTeam!
8. It's the sweat you put into life and those that sweat with you.. that defines you...The Experience is Pure Sweat, Passion, Pain W/ Purpose, & Love!


Currently my next goal for my Sweat Fitness Adventure List is doing a 1/2 marathon on 3.17.13! I have never done a 1/2 before & I am so excited! I have a #SweatTeam of fit men & women who will keep the camaraderie up & make it another memorable experience.


Looking forward I have a lot more adventures that I want to add to my Fitness List:
1. Scuba Diving
2. Climb a Mountain
3. Bungee Jumping
4. Triathlon
5. Iron Woman?!
6. More Mud Runs/Obstacle Courses
7. Survival Obstacles
8. Hiking & Biking in Other Countries
9. Surfing & Paddle Boarding
10. Snowboarding


I would say a big motivator for my #SweatAthletes & myself in the gym is to keep challenging ourselves so that we can share fitness experiences with our families for years to come. Fitness is for all ages & fitness really is the fountain of youth. Sharing a Fit Lifestyle with your family & friends keeps you bonded & growing together for the long term. The plan to get you to that goal is training consistently like an athlete in the gym!


A big goal for me in running this 1/2 marathon in the spring is the fact that I'm doing it with my sisters. One of my sisters has run several 1/2 marathons & a full marathon, so she will be the experienced teammate the day of the race. My other sister used to run cross country as an athlete & loves fitness adventures. I can't wait to experience this challenge with them on the #SweatTeam! Life is a team sport, challenge & support yourself & your teammates. The experience of high fiving each other through obstacles to get to the goal makes you stronger individually & as a team!

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

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

Tuesday, January 01, 2013

12 Week Sweat Training, Training & Fueling Game Plan. Coach Danielle's Support To Keep You on Track Week 1!

I'm very Excited for you it's Week One of your Plan!! The first week of your 12 week plan I have all your diet & exercise tips to make this a successful healthy diet & exercise week for you.

Week 1: Healthy Diet & Exercise Plan

A fit lifestyle is the combination of a consistent diet & exercise plan. Combing all the new habits of both this week are going to kick start you to rapid & long term progress. The combination of an effective diet & exercise plan is key to training & eating to change your body. Doing both consistently this week is a major jump & accomplishment so be proud & get excited!

Week 1: Keep it Simple When Focusing on Your Diet & Exercise Plan

Before you started your 12 week fit lifestyle plan you thought about your overall goal that you wanted to accomplish. Keep that overall goal in mind during the plan, but now that you have started it's important to focus on your diet & exercise goal on a week to week basis. Ask yourself, what do I need to do this week to make sure that I have everything in place to be able to stick to my diet & exercise plan? Keeping it simple will ensure that it's manageable & you will find yourself taking all the actions necessary to living your new diet & exercise plan on a week to week basis.

"Sometimes the Goal is on a Meal 2 Meal & Workout 2 Workout Time Frame."

Week 1: Measure Your Diet & Exercise Progress

This week it's essential to take all your measurements & photos so that you are able to see all the amazing progress you will be making. Remember the first day of measurements are all a positive action. Initial measurements are all about your jump off point to just keep improving & making your life healthier, positive, & more active. These measurements are very important for your monthly check-ins & forward progress. You are going to be making yourself physically healthier both internally & externally.

Week 1: Diet Plan

Remember to hydrate! Water is very essential to your body utilizing all the healthy food you are eating, recovering from workouts, & turning your body into a fat burning machine. Water is your new best friend that should be with every time you eat. Each day it's a great goal to focus on getting all your water in. Water also helps incredibly with a sense of being full & satiety with your healthy meals. Ensuring that you get all your water in every day is essential to your daily diet plan.


Week 1: Exercise Plan

"Break the Sweat Barrier in the First 5 Minutes of your Workout!" --DK

The first week in the gym it's all about keeping the consistent workout schedule that you have setup. This week your goal is to make all your set workout times & workout for the entire workout session. It's really easy to move workouts to another day or to tell yourself you'll add it in at the end of the week. Work to stick to the schedule that you have setup to make yourself stick to the actions you've laid out for your exercise plan.

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

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

Your Week 1 Plan: Getting Started With Foundational Diet & Exercise Tips
Your Week 2 Plan: Intensity, Recovery, & Progress
Your Week 3 Plan: Adding Momentum To Your Fast Fat Burning Metabolism
Your Week 4 & 5 Plan: Get Into A Smaller Clothes Size & Stay Motivated
Your Week 5 & 6 Plan: Diet & Exercise Motivation
Your Week 7- 9 Plan: Lose 3 Clothes Sizes By Sticking To Your Healthy Habits
Your Week 9-12 Plan: Living The Fit Lifestyle!