Why?  Because your own pants are a way better indicator of changes in your body composition when you don’t know what your body will look like with more lean muscle. Now that you are exercising “for real” and not just cardio-cizing yourself into a skinny fat oblivion, you might not know what to expect as you get more lean mass and lose fat.  Do you have a pair of sexy pants you bought one “skinny summer” that make your butt look fat?  Well sometimes it’s the pants and other times… it’s your butt.  Just sayin’.  But just because they might look a bit frightening or you can’t get them up your thighs, all is certainly never lost.  These pants are your new best friend.  They’ll tell you the truth even when you don’t want to hear it, they won’t sugar coat it, and they will give you the praise you deserve when you work hard and earn your body some cutey booty points.  I recommend a non elastic waist for best booty-buddy results.  We tossed the scale because no one can say what your new and improved body will weigh when you like the way you look.  You may actually look better when you are 5-10 pounds more than your lightest weight on the scale but are leaner and more fit looking.  It’s ok if you don’t believe me just yet.  Just keep up with your nutrition, strength and conditioning and you’ll see for yourself.

When the pounds seem to take there time coming off, it doesn’t mean that your not getting the results that you are looking for, a tighter, more defined body.  But in order to watch and feel the changes directly, you need a good form of measurement that isn’t obsessed with numbers and focuses on your actual goals which are feeling better and looking great in your jeans.  Gauge this directly by marching into the skinny section of your closet and grab a pair of old faves.  No, you are not trespassing.  Your butt belongs in those jeans and you deserve to be wearing your clothes instead of them wearing you.  Select a pair that you can just barely get buttoned and are much less comfortable than the jeans you’ve been falling back on every day.  Keep them out.  Try them on once a week to stay motivated.  Don’t wash them or do anything to them that would give you an excuse as to why they aren’t sliding on.  You’re not wearing them out just yet, just keeping them handy for reliable feedback.

Well?  Go get them!  What are you waiting for?  Don’t be afraid that they fit tighter than you thought.  You’re starting point is not to be judged, it’s what happens next week that needs to be assessed.   If you’re ever afraid to try them on at the end of the week it might just be that you subconsciously know that you didn’t follow your program as closely as you should have.  Everyone I work with that is following their nutrition and training is excited to show me their food log and even to take measurements.  If you’re not, you’re telling yourself something.  So get excited and slip into something a little less comfortable!  You’ll have the evidence you need to stay motivated & feel great about your progress whether YOU see it or not.  Let the jeans do the talking.

News Flash!  For those of you who don’t know, Mike Hanley from The Training Studio & HanleyStrength.Com and I are getting hitched in June and beginning our life as a Super, Butt-Kickin Duo!
Changing lives, fighting lovehandles and sculpting tushes on a daily basis.

BUT!  That doesn’t mean that the hectic wedding planning and long days at the studio don’t take it’s toll on my energy levels just like the next working girl.  When It finally comes down to that little window when I need to squeeze in the “me time” to make sure I feel and look my best for our big day, I have to admit, I’m feeling a bit lackluster.  I’m also not going to name names by mentioning Holly, Jaime and Mara as Co-Bride-To-Be-Babes and the slew of beautiful ladies like Laura, Diesel, Nicole, Jackie, Amy, Jamie….the list goes on, who will be strolling down the aisle in honor of their Rock Star Friend status to the brides to be as well.  Life’s a stage ladies!  So lets team up and give it our best side!

I’m turning my blog into a support forum for ANYONE who wants to make changes, stay motivated, learn new diet and exercise tips and feel like they have a place to check in on a regular basis.  Making sacrifices in your lifestyle to get results doesn’t have to be a drag.  So let’s all keep putting our best foot forward “left together, right together, left together….” and make the journey down the aisle, or to the beach, or where ever your vision takes you-together!

My first results-driven tip?  Start your food journal today!  This is a must if you want to know what’s working and what’s not.  Feel free to post your meals on the blog. It can help keep you feeling accountable and you will have someone to glance at it and offer suggestions.  I started my log up today as well.  I use a free online food journaling program called FitDay check it out.  It won’t cost you a dime.  Join The Journey AND the Body Blog for better strategies and more support! Post if you’re on board!

]]> http://www.julietdeane.com/my-journey-down-the-aisle/feed/ 29 http://www.julietdeane.com/225/ http://www.julietdeane.com/225/#comments Sat, 02 Jan 2010 21:07:28 +0000 Juliet http://www.julietdeane.com/?p=225 **BE INSPIRED TO BE A BETTER YOU**

We all have learned that looking at our weaknesses is essential for progress.

Equally important is letting go of the limitations you cannot change

and recognizing your strengths,

allowing you to be the

BEST YOU

possible!

Click here to view the embedded video.

Some key reminders for you to feel better fast:

Do not HOLD stretches while your body is stiff and you have not warmed yourself up. Holding stretches are known as Static Stretches. These are best left to the end of your training sessions or after engaging in enough movement activity to break a light sweat. You’re muscles will not be as willing to “give” and stretch if they have not received adequate blood flow.

Do not bounce (ballistic stretching) or force a movement that your body is not ready to give. A good indicator of this is if a stretch causes you pain, causes you to break the form of the movement or makes you grimace in a face of true discomfort. More importantly, stay within your current range of motion and continue the movements as you steadily increase that range of motion allowing healthy blood flow to the achy area.

Keep it moving! Don’t change your movements to cater to your soreness. Move through regular steps and reaches so that you don’t avoid using the areas that need to be loosened up.

Follow this at home solution to muscle soreness for a full body treatment after another great Training Studio Session!

- Walking Warm Ups 1 to 2 lengths each
- Stiff Kicks 15 reps each side
- Seal Jumping Jacks 15 reps
- Prisoner Goodmornings 15 reps
- Arm Circles small to big 20 forward then 20 backward
- Spiderman Hip Stretches 12 to 16 total reps

*Each rep and round increase the range of motion through each movement while taking minimal rest, creating optimal body heat to warm muscles and feel relief fast
*Repeat 2-3 total rounds through and start feeling more flexible!

Click here to view the embedded video.

Lastly, if an ache or pain persists longer than 3 days, inform your trainer! Open lines of communication are key in achieving the best results for your body. Let us help you feel your best!

The secret? The smart start young! Even with all the technological distractions these days it’s imperative that you begin to instill healthy habits in your child or teen’s regular routine. You teach a child that they have to brush their teeth whether they like it or not from a young age, and sure enough, because they know its important to their health, they do it the rest of their life. Now if we only did that with exercise and balanced nutrition! Well, I would like to pose the question Why not? And why not start today?

Step One: It’s irrelevant whether your child or teen is currently at a healthy weight or not.  They all need to learn about a balanced diet and the importance of physical activity (besides Guitar Hero).  Most importantly, do not discriminate between your children if one is a different weight or size than the other.  A healthy body image is instilled and doesn’t just magically appear.  Teach health equally and foster only positive emotions towards fitness and proper nutrition.

Step Two: Breakfast is a must!  No matter the age or the fuss they kick up about being picky or too busy to eat before catching the bus.  Choose a breakfast with a healthy source of protein, carbohydrate and fat for a well balanced meal that will support your child or teens: brain function, mood, metabolism and focus in school.  Ex. 1 whole omega egg with added whites (veggies are an added bonus) and either a piece of fruit on the go or throw those eggs over some whole grain toast.  In a super rush?  A scoop of dream protein blended for a minute with some frozen fruit and a small handful of almonds is fast and will have your child thinking they earned a smoothie treat.

Step Three: Prioritize your child’s busy schedule.  Don’t keep health on that back burner for when social clubs, art class and other after school activities are over.  Enroll your child in a fitness program where they will learn about strength, conditioning, healthy foods, discipline, team work, respect…and the list goes on and on.  Check out our programs here and allow your child or teen to watch and try one for free with no obligation.

Step Four: The teeth brushing rule- It is your direct responsibility as a caretaker to help keep your child consistent.  I don’t know any parent that purchases a tooth brush and doesn’t encourage and check that their child uses it regularly.  Do the same with their breakfast, training and positive reinforcement for a healthy body image.  They will thank you in the future with the same pearly smile.

Step Five: Start today!  Not after the school year or after camp or…you catch my drift.  Your child is growing NOW and learning NOW.  We can’t put that on hold so let’s not wait.  Take even the smallest step today by getting outside with your child or teen and going for a bike ride, walk ,or invite the neighborhood kids over for a back yard game of badminton.  Learning a healthy lifestyle can be really fun if you let it!

Post your experiences of bringing your child to The Training Stud

Click here to view the embedded video.

If you’re part of The Training Studio family then you have probably heard us say over and over that there is “no such thing as spot reduction!” BUT with clean eating and training it is possible.  Besides sticking to your Studio Nutrition Plan you need a kick butt training session for those legs that challenges those muscles, revs your metabolism and helps you create a tighter look by creating a stronger, denser muscle and burning the body fat that haunts your natural shapely curves.

Check out my sample workout set below for a leg blasting exercise routine to help give those knee knuckles the ol’ one two punch for knock out legs!  Keep in mind, its about quality NOT quantity.  Do not train your legs the day before or two days after as your muscles need time to rest and recover for best results.

Exercise

A1 Stepmill or High Incline Treadmill             5 minutes-fast pace

B1 Lunge Jump – 3 sets – 8 reps each leg – no rest

B2 Squat Jump – 3 sets – 8 reps total -  no rest

B3 Body Wt Squat – 3 sets – 20 reps – 60 seconds rest then repeat

C1 Single Leg Dead lift – 4 sets – 8 to 12 reps – 90 seconds rest

D1 Walking Lunges Medium Step – 3 sets – 20 to 25 each  60 seconds rest

Click here to view the embedded video.

Notes:

• The plyometric superset (sequence B) is bodyweight only; no added resistance.

• With the exception of the dumbbell stiff-legged deadlifts, no sets should be taken to failure

Have Fun!!! Feel free to post comments about your workout experience!

Attainable-Something realistic and achievable.  It makes no sense to set yourself up for failure with drastic and over the top goals, especially when your just getting started.  Short term goals will keep you fresh and inspired by guess who….you!  Seeing yourself succeed is exactly what the doctor ordered to help you feel in control and motivated!

Believable-If you don’t actually think your capable of achieving what you set out to do, then The Mission IS Impossible.  Do you feel as though you’ve failed yourself time and time again?  Do you think you will be fat or out of shape forever?  Well you’re not destined to failure.  It’s much more likely that you just aren’t setting proper goals.  If you want REAL RESULTS for a LIFETIME, you need to start off by conquering simple goals one by one until you build your self esteem.  Along the way you will be moving closer and closer to the lifelong results you’re looking for at a pace that keeps you feeling in control and motivated.

Clear- Now this is important.  Your goals MUST be clear and measurable.  Share them with your personal trainer, family and friends so they can keep you accountable.  A good example of a clear goal would be eating a healthy breakfast consistent with your diet plan every single day.  Another example would be to add 20 minutes of cardio after every strength training session for this upcoming week.  Both goals are basic, simple and measurable.

The ABC’s of Goal Setting are applicable to EVERYONE.  No matter what your fitness level or training/nutrition experience-every journey big or small, begins with a single step.  So stop wishing for change and get started!