How To Look Better Naked

Posted by on Sep 14, 2013 in BeachBody, Exercise, Krystal, Nutrition

How To Look Better Naked

I posted this picture on my Facebook today and it got me thinking… How do you transform your body so when you look in the mirror after a shower or before you “jump in the sack” you are thinking “damn I look good” – so how do we get that mentality and also make it a reality? If you want to TRULY transform your body – pick up some weights, and I am talking to you LADIES! Don’t be afraid of some dumbbells or barbells or machines or plates or anything that involves more than lifting our kids (even tho that IS a workout in itself). You won’t bulk, you won’t grow man parts and you will have more feminine curves that are beautiful and complimented with some lean, sexy muscle! But before you hit the gym and start lifting like a maniac – get your mind right. Just getting into the zone and thinking like an athlete is half the battle! If you continue to think you are fat, you will become what you think – but if you start thinking that you are powerful, strong, beautiful, fit, fun, bold, fast, etc…YOU WILL BECOME THOSE THINGS! You already are, you are just hiding it…so dont let your mind fool you. “Change your mind, change your body” is what I always say to everyone I work with…start thinking positive and positive things will happen! So what should I be doing? Set a goal and then create a plan. Thats FIRST! You can’t lose 50 pounds, without a well thought out plan of HOW you are going to do it. After you write your goal down, put it somewhere you have to see it daily, the bathroom mirror, refrigerator, your car, your phone – wherever, but just have it as a daily reminder. Next, ask someone knowledgable and someone you trust to help you come up with a weight loss plan (psst..I am a free coach), simply give them your goals, if you have any setbacks, injuries, allergies, tell them your daily schedule and start devising a plan of action. And “I’m too busy” isnt allowed on the plan!!!!!¬†You need to have at least 3 days a week of strength training, this is where you will start building muscle, which then burns the fat, which then makes you lean and then you fit into smaller clothes and then you smile more ūüėČ You will also need to do cardio 5x per week, even on the days you lift weights – this is going to ramp up your results and scorch additional calories. – I suggest H.I.I.T. (high intensity interval training) as it will burn more calories and for longer!! There are at-home workouts such at TurboFire, Focus T25, Insanity, Les Mills Combat, etc that are based around HIIT training, or you can try different workouts at the gym. DIET!¬†No, don’t...

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Can Women Do Body Beast?

Posted by on Jan 1, 2013 in BeachBody, Exercise, Krystal, Nutrition

Can Women Do Body Beast?

Yes, Yes, and then YES again!!! I get asked this almost everyday now that I have started doing Body Beast! Obviously I am a woman and today is day 23 for me. I have to admit when I first saw Body Beast and BeachBody released it, I was immediately turned off because it was geared towards men who were wanting to get HUGE! There wasnt a woman in the DVD’s and even the test groups were all men – I just thought, “Nah I will find another strength training program.” HA – Little did I know! After my good friend, Coby, talked me into joining his Body Beast accountability group did I really start researching what this “old school body building” workout was all about! I did complete nutrition research, read every piece of reading material possible and then sat down and started watching the DVD’s. I knew immediately that: ¬†1.) I was scared and 2.) this was for me!!! Will Body Beast Make me bulk up?¬†No, women are not meant to “bulk” and get husky unless they are taking some type of hormone enhancing drug! Will you gain LEAN MEAN muscle? YES! Gaining muscle mass will make your metabolism FASTER and you will BURN FAT FASTER – hello??!!! Who doesnt want that? ūüėȬ†Women do NOT have the same results from weight lifting as men! We get tighter, leaner, and more toned!! There are 2 options with Body Beast – a LEAN phase and a HUGE phase! Lean has more cardio in it, as Huge only has a few cardio days. Don’t let that fool you tho, it is HARD! Sagi was not joking when it came to creating the cardio portion of Beast! I am personally following the huge phase and then incorporating maybe 2 days a week of cardio. NUTRITION! How Much Do I Eat?¬†Nutrition is KEY with BodyBeast – you are doing so much strength training and working a different muscle group everyday that you NEED to fuel your body and repair your muscles! I was not a happy camper when I learned that the first 9 weeks I had to up my calorie intake by about 500 calories (GASP!) – But I NEED it! If I wasn’t eating over 2,000 calories a day I would just be burning muscle off, breaking my body down and starving myself. Now that I am eating more I feel 10x better – I feel satisfied, but not only that, I cleaned my diet up so much that even tho I am eating close to 2,200 a day I dont feel guilty! I have only gained one pound, but I am so much LEANER – check out my pics! My hips and back and LOVE HANDLES are shrinking!!! Look how DEFINED my back is getting!!! Should I Be Taking Supplements?¬†At first, I was not going to take any supplements except...

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Is Cardio or Lifting Weights Better?

Posted by on Aug 18, 2012 in Exercise, Krystal

To KNOCK OUT fat — and keep it off… Cardio’s edge¬†Calorie for calorie, cardio has a slight advantage. You’ll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts. Strength’s edge¬†Lifting weights gives you a¬†metabolic spike¬†for an hour after a¬†workout¬†because your body is trying hard to help your muscles recover. That means you’ll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. “So if you burned 200 calories lifting weights, it’s really closer to 250 overall.” And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more. And there’s more good news when it comes to iron’s fat-socking power. “For every 3 pounds of¬†muscle you build, you’ll burn an extra 120 calories a day — just vegging — because muscle takes more energy to sustain,” Westcott says. Over the course of a year, that’s about 10 pounds of fat — without even changing your diet. Yes, please. Winner:¬†Strength To squash stress… Cardio’s edge¬†The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can¬†reduce anxiety¬†significantly, according to a 2005 study in the¬†European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. “Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of¬†depression,” says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic. Strength’s edge¬†A big question mark. Scientists note promising results on the mood-altering effects of¬†pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio’s benefits. So, for now Winner:¬†Cardio To love standing naked in front of the mirror… Cardio’s edge¬†Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line — even when they bring up the rear. Strength’s edge¬†Think you look hot immediately after a workout? It’s not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects’ body image — how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made¬†significant improvements, and they were particularly influenced by the physical...

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