Do you want to lose fat?

Trying to lose fat can be a struggle, a beat down or down right deflating!  Most people have difficulty finding a fitness routine that keeps them motivated AND helps them lose fat.  Without results, people are more likely to quit.  Before you give up on your fitness routine, say these words out loud, “Commit, don’t quit!” and use these 4 steps to stay committed to fitness and lose fat along the way.

4 steps to lose fat and stay committed to fitness:

1. Be Realistic

The majority of people exercise to lose fat.  Do you know that in order to lose one pound of fat, you need to burn 3,500 more calories than you consume?  Your metabolic rate is the rate in which your body burns calories.  Exercise helps increase your metabolic rate.  If you consume less, and exercise regularly, you should lose fat.  The American Council of Exercise recommends healthy weight loss at 1 to 2 pounds per week (or a deficit of 3,500 to 7,000 calories).  Ready to set a realistic fat loss goal?  Calculate your caloric input, output and metabolic rate, and then you can set a realistic goal!

What is my realistic goal?  I want to lose 3-pounds in 28-days.

How am I going to do it?  It begins with proper nutrition.  I am going to take my IDLife vitamins and do the 28-Day Challenge!  If you want to learn more about the challenge, start by taking your free health assessment at justbreathe.idlife.com or email Sarah @ sarahcamiolo@gmail.com.  

 

2. Have A Specific Goal

When you have a specific goal, you have direction, are focused and more likely to succeed.  I recommend your goal should be directly related to 1.) A specific level of exercise intensity (75-85% maximum heart rate), 2.) Frequency of workouts (minimum 3x/week) or 3.) Achieving a fitness tracker goal (steps per day).  When you track your results, you will see progress, stay motivated to fitness, and lose fat.

What is my specific goal?  I want to reach 15,000+ steps/day at least 5 days/week.

How am I going to do it?  I need to get moving for at least 7 ½ miles every day!

3. Exercise For A Season

Pick a season and start exercising.  It is easier to stay on track when you know what you're training for, and you will be less likely to let excuses keep you from crossing the finish line.  Then, when that season is over, start a new season of training.  Soon, you will find yourself in a constant season of fitness while continuing to lose body fat.

What is my season?  Over the next 28-days, I want to complete 24-workouts.

How am I going to do it?  I am going to do 12-Strongest Mom Boot Camp workouts and 12-individual workouts.  Register today and join me on September 12th!

 

4. Be Active For A Lifetime

Is it possible to think about being active for a lifetime?  Yes!  When you take the IM off of ‘impossible’ and the UN off of ‘unable’, it yields ‘possible’ and ‘able’.  Isn’t that the mindset you want when it comes to being active for a lifetime?  I do!

How can I be active for a lifetime?  Remind myself that I want to be active so that I can be a role model for my children and be healthy for my family! 

How am I going to do it?  One step at a time…

When you are realistic, have a specific goal, exercise for a season and are active, you are more likely to lose fat and stay committed to fitness.  Together, let’s challenge one another to reach our goals, say goodbye to body fat and hello to healthy living!  

be+positive,
Niccole

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Are you up for a 28-day challenge? We are!

We hope you are doing amazingly well and are in full swing with school, activities and routine!  For most of us, the last couple of weeks have been consumed with juggling "back to school" schedules and stressing over carpools.  And like anything else, when something new starts up, we have a hard time keeping up with everything else…especially when it comes to health and fitness.

Why is it so hard to keep up with health and fitness?  Maybe you're plagued with aches and pains, have fatigue or find yourself in a constant battle with a slowing metabolism.  If you can relate to any or all of those reasons, join our "Team of 3" for a 28-day challenge to improve your overall health and fitness.

Starting Monday, September 12th, Sarah Camiolo and Laura Andrews from IDLife, and I, are teaming up for 28-days to help one another overcome our own personal health and fitness struggles, while encouraging one another to find success on this program.

Can you set aside 28-days and make a commitment to improve your overall health and fitness?  If so, take action today!  Let this simple equation be your daily reminder and motivation to join us!

IDLife nutrition + Strongest Mom fitness = Transformation

 

IDLife Nutrition:

Vitamins and supplements customized for you.  IDLife offers a free, science-based health assessment designed to determine what you need based on your individual information. Your assessment will give you a detailed picture of what supplements are best for you and why.  To get your FREE health assessment and nutritional recommendations, go to justbreathe.idlife.com, click on the assessment tab and in as quick as 5-minutes, you will have the scientific facts.

Once you complete your assessment and order your customized IDNutrition (vitamins and supplements), you will receive a 30% off coupon to order these recommended products so that you can get the most out of the 28-day challenge:

ID Transformation Base Kit $132.99*

Includes Energy Jar, Protein Shake and Lean Bottle 

Performance Challenge $94.99*

Includes Pre Workout, Post Workout and Hydrate

*Price reflects a 30% savings when ordered with the IDNutrition (vitamins and supplements).  The average cost for IDNutrition is $50-$75/month.

IDLife questions contact Sarah @ sarahcamiolo@gmail.com. 

 

Strongest Mom Fitness:

Starting September 12th, join us every Monday, Wednesday and Friday, for a 30-minute workout on the Curtis Park playground from 8:30-9 AM.  These workouts are geared to help you burn tons of calories, improve your cardio vascular endurance, muscle and core strength, flexibility and agility.  Bring a mat and water.  Session ends Friday, October 7th. 

12 Sessions $200

Register today @strongestmom.com/products

Strongest Mom questions contact Niccole@strongestmom.com.

Transformation:

Sarah, Laura and I truly believe that when you make health and fitness a priority, and couple it with an encouraging community of friends, you will find success!  We want you to be a part of this 28-day challenge, so that together, we can be transformed!

*IDLife Nutrition and Strongest Mom Boot Camp can be purchased separately.  

be+positive,

Niccole, Sarah and Laura

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The Importance Of Cross Training

30-minute boot camp is back! Are you ready to change up your workout routine and break through fitness plateaus? I am! I've missed the camaraderie and workouts with our moms and dads and can't wait to start training again. The class is a cross training workout with an emphasis on proper form, having fun and working up a great sweat. No experience is necessary, so register now and join me on Mondays and Wednesdays, April 4th-27th at 8:30 am on the Curtis Park Playground. 

Why should you cross train? Cross training is an important component of exercise. Cross training uses several different exercise disciplines like plyometric exercises, interval training and strength training. Experts, athletes and fitness enthusiasts will tell you that cross training routines have benefits that go beyond physical conditioning. Like most things, if you do not challenge yourself (in this case with your exercise routine), it will be difficult to change the way you look and feel.

Cross training boosts your metabolism
Getting your body out of it’s normal routine will instruct your muscles that they need to work differently and work harder. As a result, you stimulate muscle growth. A muscle cell burns more calories than fat cells and increases your metabolic rate, even when you are sleeping and can help you achieve a chiseled physique.

Cross training trains your brain
When you walk or run, do you think about it? When you get into a downward dog pose, do you perform without instruction? When you do a pushup, lunge, squat and burpee, do you think about how to perform those exercises? Probably. Cross training engages brain function that improves brain activity and thinking skills.

Cross training minimizes overuse injury
Do you know a runner with knee problems? Or a yogini with shoulder injuries? How about a tennis player with an injured Achilles? When you are specific to one form of exercise, you are more likely to suffer an injury. Cross training encompasses flexibility, cardio vascular and strength training, agility and over all body conditioning, which can reduce the risk of injury.

By combining cross training and good nutrition, you can achieve your goals, physically and mentally. 

If you aren't able to join us for our 30-minute boot camp, give this cross training workout a try and get your adrenaline pumping. Perform these exercises three times with little rest in between sets.

30 Jumping Jacks
15 Push-ups
60-Seconds of Wall Squat
10 Pull-ups
45-Seconds of Step-ups
20 Plank with High Side Knee
30-Seconds of Fast Running

Need more of a challenge? Order our 30-minute fitness videos and become the strongest version of you!

You are an amazing mom and I want to hep you succeed in reaching your fitness goals. Start today and see your life change!

be+positive,
Niccole

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Get Motivated to Exercise

Happy New Year!! Hopefully 2016 is off to a terrific start. Maybe the last couple of weeks have been filled with family visits, traveling or overindulgence. Maybe you are doing everything you can to keep your head above water. Regardless of how 2016 has started, get motivated to exercise and make this year your best yet!

Sometimes it’s hard to get motivated. Over the last three weeks, I have been completely unmotivated to exercise. Prior to Thursday, I didn’t workout in 22 days. Why? Maybe my body needed a break; maybe my mind needed a break. Regardless of the reason, it happened and I don’t feel guilty. But this week I decided it’s time to get back on track. I’ve picked my peak and started my trek. Have you?

What motivates someone to do something?

I believe the following motivates you:

1. Pleasure. Things that make you feel good will motivate you. Exercise makes you feel good about yourself and how you perceive yourself. So get out and exercise. You deserve to experience pleasure in your world.

2. Pain. Some are driven by pain. If something hurts, you want it to stop. To make the pain go away, you need to do choose a different course. Garner Ted Armstrong once said, “The rewards for those who persevere far exceed the pain that must precede the victory.” Your rewards are waiting for you. Are you for the pain go away?

How can you get motivated to exercise?

Use these simple tools to get you motivated:

1. Start small. Lose 1-2 pounds this week. Get your heart rate up for 30-45 minutes 2-3 times this week. Eat well one meal at a time. Once your small trek becomes habitual, make your trek more challenging and set your sights on your next peak. 

2. Pay for it. When you use your hard earned money and pay for a service, you are more likely to keep a commitment. Whether it’s a gym membership, personal trainer or fitness package, use it to motivate you. 

3. Important events. Do you have a family wedding, want to get pregnant, are currently pregnant, or have an upcoming class reunion that means a lot to you? Put the event on your calendar, start the countdown and get motivated to look and feel your best.

Your trek can begin today. Pick you peak, start your trek and reach your summit. Enjoy the pleasure (and muscle pain) that you experience so that you can proclaim victory at the top.

Still need motivation to exercise? Use coupon code TREK16 and save 25% on the purchase of our 30-minute fitness videos. 

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Proper Form in Exercising and Parenting

As parents, the majority of our responsibility is to teach our children. Manners are expected, but can be inconsistent. Fostering independence requires patience, and matures over time. Healthy living is a lifestyle, not a magical transformation. Despite frustration or setbacks, you try and demonstrate doing life well as consistently as possible. Since you want your children to learn well as they go through life, why do you not do the same for yourself, especially when it comes to exercising?

As a former certified personal trainer, teaching clients the right way to exercise was a priority. Many people do not use proper form and form really matters! Use proper form and see the transformation take place.

What is proper form?
Proper form is performing an exercise correctly. It is positioning your body properly, using a range of motion specific to the exercise, and having the correct amount of resistance to create tension for the muscle(s) being exercised.

Why is proper form important?
Proper form helps you establish a fitness foundation. Proper form is an instrumental component to the overall success of any workout program.

Great form gives you great results. When an exercise is performed with proper form, you can actually feel the muscle at work, increased blood flow delivers more oxygen­‐rich blood to the muscle(s) at work, and you build muscle. That muscle then goes to work to burn body fat, even when you are resting.

Proper form minimizes injuries. When exercises are performed with proper form, you condition/train muscles that act as secondary joint stabilizers. And proper form can help reduce your risk of overuse injuries. Of course, you should always check with your physician before beginning any exercise program.

Remember to listen to your body. If you feel any discomfort, or unnecessary pain specific to the exercise movement, stop immediately, check your form, and make any necessary adjustments, including reducing the weight or modifying the movement to make it easier for you.

How do I perform exercises with proper form?
Find a good instructor or instructional video so you understand the proper mechanics and get the greatest benefit from the time and money you invest.

Focus on the specific muscle the exercise targets. If you are unsure, research what muscle should be engaged while performing the exercise. Then, as you perform the exercise, think about that muscle, and feel the muscle engage without unnatural stress/tension/pain.

Proper form is about quality, not quantity. Quality training will positively influence your progress. Your goal is to perform as many repetitions as possible with good form, and the last 2­‐3 repetitions should be challenging, but not impossible. Your repetitions should not cause you to break proper form.

Maybe after reading this, you cut and paste proper form when exercising to parenting. These tips can be used not only in the gym, but everyday in life, to help you become the strongest mom.

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