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Archive for category get fit

The Real Perfect 10 – A guest blog post you don’t want to miss!

This is a special guest post by Ashley Korff, contact information below. Thank you Ashley, for sharing your story of being overweight as a child and how you changed your life. Friends, please read her story, it’s about overcoming and really, about the things we all need to know to live healthy lives. But it’s an invaluable tool to help us help the young people around us to learn the same important rules to stay healthy. Don’t forget to check out the information for her book, below!

The Real Perfect 10 

Losing weight is never easy, but staying motivated & dedicated afterward is not an easy task, either. Kids and teens rarely eat healthy-but more and more are becoming overweight every day. I was an overweight kid for almost a decade, wearing women’s sizes by third grade. Finally, in eighth grade, I changed my life completely by losing 50 pounds on my own-no diet pills, no surgery, no doctor telling me what to eat-simply out of my own determination to be thin and fit. But it became so much more than that-it became about becoming a new person. I still work out every day and eat 100% healthy-I haven’t skipped a workout or ate junk food or sweets in five years and running. As a junior in high school, I wrote my book to reach out to other teens to get healthy not just to lose weight but for life. This isn’t about being skinny. This is about transforming your mindset and your life forever. I’ve never looked back. I want to combat obesity by sharing my experience with others and hopefully inspire others to follow my lead-at whatever age. I ended up doing a local book signing, being featured in my local paper, & most importantly was a guest speaker at my local middle school to the PE classes. Going back to the school to speak to the very age group I began my new life was incredible. I never imagined I would come this far-I hope you will do the same. I still continue to help others and share my story via social media and blogging, and will become a Beachbody Coach in the near future. Stay motivated & determined and see how far you can go!

Bloghttp://therealperfect10.blogspot.com

Twitter: www.twitter.com/AshleyKorff

Facebook: www.fb.com/therealperfect10

LinkedIn: www.linkedin.com – search “Ashley Korff”

Barnes & Noble book listing: http://www.barnesandnoble.com/w/the-real-perfect-10-ashley-nicole-korff/1111662940?ean=9781477210352

Amazon Book listing: http://www.amazon.com/gp/aw/d/1477210350

News Releasehttp://www.newson6.com/story/19142932/teen-author-shares-her-secrets-to-overcoming-obesity?clienttype=printable

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Do you ever wonder… HOW some people LOVE their workouts??

Okay, you know what I’m talking about, right? You power through your workouts, but you dread it. Half the time you’re thinking of reasons to skip it. It’s a chore. So how come some people you see or know seem to LOVE working out? They’re crazy, right?

Well, maybe.

But that’s beside the point.

There’s a secret to loving your workout. Do you want to know it? It’s all about your MINDSET. Yep. That’s it. Of course, finding a workout that is fun to you is important, too. That’s the best workout! But first and foremost you must re-teach your brain (and body) that working out is your drug. It’s what will make you feel amazing. Remind yourself of those endorphins you feel after a good workout. Think about the results you’ve seen…or that you know you WILL see if you stick to your workouts (and healthy eating). Visualize having fun, and visualize the results you want to see (or feel!). You can absolutely do this!

Here are some tips to re-train your brain:

  • Start by smiling. Smile before your workout. It’ll make your brain think you’re happy.
  • Now, think about the reasons you’re getting fit. Is it for your health? For your family? To set a good example for your kids? To fit into your old jeans? Repeat your reasons out loud to yourself 3 times each. Write those reasons down and post them everywhere!
  • Good! Now here’s the hard part. Any and every time you think of skipping your workout, or you find yourself dreading your workout, remind yourself — “This is NOT punishment”. Your workouts should never be about punishing yourself. They’re about giving yourself what you deserve.  You deserve that time out of your day. You deserve the stress relief.  You deserve to have fun, feel great, and have a better day. And the RIGHT workout will do all that for you…if you let it. Keep reminding yourself. In fact, change your screensaver on your computer to something that reminds you of this. Repeat it 5 times every morning and before your workouts.

Before too long, your brain will realize your workouts are a GOOD thing. Something that’s FOR you. Not just something you have to do.

I mentioned that the right workout is key. This is very true. The best workout is one that you enjoy. For a while, I ran. I started running because my friends did, and I knew it was a good calorie burner. And for a while, it was enjoyable for me, I looked forward to it. (after the growing pains of the first month or so!). But at some point I started trying other workouts and found myself really, REALLY enjoying those. Even looking forward to them for real. And I was dreading running. I listened to my body and realize that this was because the other workouts were just more fun. Embrace what’s fun. If running is fun for you, then GO FOR IT! If it’s not, then don’t force yourself. But don’t give up, either. Instead, try other workouts. Check out a yoga or Zumba class. Try Insanity, Turbo Fire, P90X or Chalean Extreme. Personally, I found the intensity of Insanity way more engaging than most workouts. I felt like a BEAST after every workout; like I’d climbed Mount Everest. And I keep going back to Turbo Fire because there’s a huge variety in the choreography from workout to workout AND the music is actually GOOD. Imagine that!

So you see, you have control over whether or not you’ll love your workouts. Now, I’m not going to sit here and tell you that every day is like nirvana. Of course, we alllll have days we just don’t feel like working out. But. Once you’ve found that soulmate workout, you’ll have less of those days. Oh. And on those days, do yourself a favor, just START your workout. Give it 5 minutes. I almost can guarantee you that after 5 minutes you’ll be into it. It’s worth a shot, right?

So. Tell us, why do you want to love your workouts? Why do you want to be healthy?

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If you’re looking for more information on the top-rated workouts out there, I am a Beachbody coach & I’d be happy to help you find your soulmate workout! email me at fithappy@yahoo.com or you can read up on the programs at: www.turboromero.com

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Hmm…a super effective cardio workout that’s SUPER fast? I’ll take it! {Tabata Training}

So I’ve heard rumblings about Tabata training for several months. Have you? Honestly, I didn’t read up on it before now because I figured it was some sort of fad. Well when it popped up on yahoo recently, I decided to just take a few minutes and figure out what it was all about.

Well, needless to say, I was impressed and intrigued.

Basically, if you’re not familiar, it goes like this…a scientist from Japan Mr. Tabata discovered a form of cardio that proved to be super effective and super short. That’s a combo right up my alley.

How does Tabata training work? I’m glad you asked! In Tabata, you warm up for a minutes or two (just like you would any other workout), then you do some intervals. Nothing new here, we all know that interval training is super effective, right? Wellllll, in Tabata training, your intervals are much shorter but you go MUCH harder. Usually in HIIT, you would want to go at about 80% of your max during your ‘sprints’. But in Tabata, you go like 100% of your max for 20 seconds and then you rest for 10 seconds & repeat 8 times. You’re doing aLOT less intervals than in HIIT, so that’s why you’re going ALL out. So, a key to Tabata training is to know what your max feels like. It should feel like you can’t really keep going. You definitely can’t talk to someone. You are completely freaking POOPED when you’re done. That’s 100%. But here’s the payoff. The workout is 4 minutes. Whaaaaat…

Oh yes, in Tabata training, your workout is only 4 minutes. And what you get in return is over 24 hours of increased calorie/fat burn (increased metabolism). So, you warm up for a minute or two, do 4 minutes of crazy ridiculous intervals, and then cool down and stretch for a few minutes of course. So total with warm up, workout & cool down & stretch, you’re looking at 8-10 minutes. Can’t beat that!

Since this is your MAX, you shouldn’t do this every day.

So here’s how it works…I put a Tabata workout together for you. I did this one twice last week and oooohhhh yes it’s KILLER.

I hope you enjoy this 4 minute Tabata workout from me to you!  Comment below if you do it…or let me know if you’ve done any Tabata training before 🙂

(if you need to know how to do any of these moves, here’s some tips for you:)

* High knees – you are jogging in place bringing your knees up to about hip level. It’ll be hard! Use your core to help lift your knees. Since you’re going to your max, really jog with this!

* Squat jumps – squat down into a normal squat position. Explode upward into a jump, brining your knees up toward your chest, and then land as softly as you can. Crazy!

* Vertical jumps – stand with your feet hip distance apart. Squat down a few inches, and then jump straight upward, reaching your arms toward the ceiling & fully extending your legs. Land softly again. You’ll really feel this in your booty & your calves & quads. Remember, you’re going to your max here, so as soon as you land, pop back up into another jump, go fast.

* Lunge jumps – from a normal lunge position with your right leg forward, jump landing with your left leg forward in a lunge. Land softly & keep switching as soon as you land so that you’re hitting your max.

If you’re unable to do any of these moves for some reason, you can substitute with something that will still challenge you. Some ideas would be suicide runs, mountain climbers, pushups, etc)

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Flat Belly Challenge with yours truly!

So here’s my story, in a nutshell…and why I’m doing a challenge… {{Please note, I run a challenge like this EVERY month, so even if this post looks old, it’s still relevant!}}

I haven’t had kids (by choice!) But…as I got a little older, I was slowly gaining pounds. (why can’t we all stay 25?!) To say the least, I wasn’t crazy about gaining 2 pants sizes. Hey I know that’s not a lot, but it was enough to notice. I admitted early that I needed to do something. When I committed to making a change I went all in & haven’t looked back. FItness is part of my daily life now and I am so passionate about it that I always look for ways to pay it forward.

So now I’m looking for some ladies to make THEIR change WITH me. If you have been thinking about it, wanting and wishing you could really change, now’s the time to step up! I’ll be working closely with this group, daily. We’ll be serious about accountability & fitness and I’ll share TONS of tips & ideas, meal planning & motivation.

I am only taking 5 ladies so let me know NOW! I lost 2 sizes & am FITTER than I was when I was 25 and I know I can guide you to do the same. Your only role right now — COMMIT. Once you commit, I’ll help you do the rest!

So. Are you in? Comment below — or email me (amyromerova@outlook.com) if you want to know more about the details…!!! I can’t wait,  y’all!

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My legs were shakin! (A trip to Physique 57 – a humbling experience)

A couple of years ago I heard about Physique 57. I don’t now recall how I heard about it. But I quickly learned that several celebrities swore by it. Kelly Ripa was one. And I know she’s tiny, but she’s also STRONG and that piqued my interest. I had no interest in being ‘skinnyfat’ as it were. But I needed/wanted to lose some FAT & wanted to be strong and healthy. So began my at-home workouts. I bought the Physique 57 DVDs and it was deliciously difficult. Very quickly I saw changes. And it was actually fun. It’s a barre based workout, so it felt graceful while I was sweating and shaking. I did that workout for a long time. And eventually got a little burned out of seeing the same thing every day, hearing the same cues, doing the same moves, you know. So as many of you know, I started delving into some Beachbody workouts. Most recently I’ve been doing Insanity and feeling like a beast, for real. I’ve always continued with Physique 57 some though, never wanted to drop it altogether. Well, when it became apparent that my hubby, me, and some great friends were going to NYC to watch a soccer game, I knew I HAD to get to the Physique 57 studio for a live class.

It was a little scary, I had to go by myself, but luckily I had the address of the studio memorized and the cab driver got me there in one piece. (surprisingly)

I had a reserved spot in class, so I just got there early and enjoyed the waiting area. They had fresh green apples set out for clients, and even some lululemon workout gear to browse.  And of course the whole studio is super sleek and modern and beautiful. So I just perused and thought about how cool I would be in the class….since I’d been doing the workout on and off for a couple of years, I just knew I’d KILL it!

Well. No, I didn’t kill it. Nora (the super nice, energetic and graceful instructor) tried to kill me. First of all, some moves were the same from the DVD, but most were not. Since the studio has a barre attached to the wall, you can really lean back, pull, use your entire bodyweight. Where at home, you just use a sofa or chair for balance like a barre. So. Needless to say, within about 10 seconds of leg work, my quads were on FIYA!!!!!!! Shaking. Fire. Burning. Ow! But it was oh-so-good. I just took a few 1 second breaks to shake out the fire here and there and kept on going. Happy to report, that I was one of the only girls who could do real pushups though, so that made me feel a little better. 🙂 Oh. And oddly, time FLEW by. I couldn’t believe 57 minutes had passed when it was over. That’s always nice 🙂

Here’s a shot I took of the room I was in, we’d just finished up. I was very happy they didn’t overbook the room, we weren’t stuffed in like sardines like I’ve experienced at some other classes.

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While it was a humbling experience, and my quads were sore for 2 days, I really, REALLY wish I could go back. I can see that taking studio classes a few days a week would ensure HUGE changes in short order. So I’m officially jealous of those ladies in NYC who can go to the studio as they like. Maybe one day they will build studios in other cities….if so, and there’s on in Richmond, I’m THERE!

Having said all that, if you’ve ever considered a barre based workout, THIS is the one. Even if you aren’t in NYC or LA, definitely get the DVDs. It’s still a very wonderfully, difficult, fun, beautiful, effective workout! You can check them out here: www.physique57.com

Have you ever done Physique 57 before? Or another barre workout?

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A quick HIIT workout from me to you

I’m sure you’ve heard of HIIT by now (High Intensity Interval Training)…and if you haven’t, here’s a little info for you. It’s a quicker, more effective way of doing some cardio. You can get a better workout in about half the time by basically getting your intensity VERY high for a short burst and then recovering for a short burst and repeating. It’s been shown to burn more fat than a steady state cardio such as a jog or walk.

HIIT can be pretty tiring for newbies – and you’ll probably have sore muscles after your first few tries, but that means it’s working!

If you’re interested in trying a little HIIT, I made a quick 10 minute beginner workout for you. Try doing it 3 times a week. You can still do your normal cardio if you’d like, too. And don’t forget your strength training. This HIIT workout will help speed up your metabolism, so why not give it a go?

So give it a try, let me know what you think..and let me know if you’d like more workouts like this! (& if you like it, please tweet a link to this post…or pin it, or send to your friends!)

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Slow progress is still PROGRESS!

It’s a sentiment worth reminding ourselves…

Just because you haven’t reached your goal fast enough…or even if you’re not seeing progress like you think you should….ANY progress is still progress. We didn’t get out of shape overnight. We won’t get in shape overnight. And some changes are hard to stick with. The key is finding those changes you CAN make and that are sustainable and go from there.

Keep pushing! You haven’t failed until you give up.

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What timeframe do you give yourself for your weight loss or fitness goals? Have you ever considered setting a 5lb a month goal? Or 1/2 inch a month? Something else?

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Insanity workout & my craziness

Holy cow!

I can’t believe I’m doing it, but somehow I am, and I LOVE IT. Insanity is ca-razy. But for some reason I’ve been looking forward to it every day. What is wrong with me??

For those of you who are unfamiliar, the Insanity workout is pretty much the hardest workout every put on video. It’s no joke. It’s a lot of cardio, but also plyometrics and strength training. It’s basically the best of all worlds. And seriously, I’ve only been doing it for 2 weeks and I can see my legs changing shape. That’s a huge motivator for me! That’s exactly why people love it, it’s such fast results & such beautiful ones… 🙂

But it’s not easy! Here’s a pic of my and my SWEAT during the first break. (yes, a break, not the END!)

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I’ll definitely be posting pics of progress at the 30 day mark, so stay tuned!! I’m VERY excited to show you!

If you want to check out the workout, go to my site: www.turboromero.com. It’ll tell you all about the different workouts. And you can buy it right then & there, too! Don’t forget, there’s a money back guarantee, so if you’re interested in giving it a go and seeing these CRAZY quick changes, you have nothing to lose! Aaaand, I’ll be your coach if you order, so let me know if you do & I’ll add you to a private accountability group to keep you focused!

Ever tried a workout that you thought you couldn’t do? What was it?

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How to start losing weight

It’s easy to get bogged down by all the details. Many times, we don’t even know what the very first step should be.

If you’re just getting started on your weight loss journey, here’s some thoughts on some of the basics you can start with. Try not to get bogged down with the other stuff right off the bat. The importance here is to start making some new healthy habits and make some changes so you start seeing results. After that, you can start tweaking your tactics to get even better results.

Here’s how to start losing weight:

* First, move every day. If you don’t want to think about a workout program yet, just get out and move. Try a walk every day for 30 minutes. I just ask that you push yourself a little. Try to break a sweat. Yes, do it every day, it’s only 30 minutes. You deserve it! If walking is too easy for you, jog instead. If those are too boring, consider staring on an actual workout program. This is my preference actually, because the good ones are developed for the best results, they are more interesting and fun, and it can be very motivational to have an actual program with a schedule. My preferences for some starting workouts are Turbo Jam, Slim in 6, and Chalean Extreme. Have you seen my results from Chalean Extreme??  http://wp.me/p2aVN6-6h

* Second, get rid of sweets. Anything that is sugary, including desserts, sodas, teas. Included though are also white breads. So breads like crossaints, biscuits, white bread, regular pasta, and white rice. Replace them all with whole wheat versions. The white stuff turns to sugar. And sugar is the real enemy here.

* Finally, drink water all day long, add in one serving of fruit per day, one serving of vegetables per day, and make sure you’re snacking on something every few hours.

These are the bare basics. If you stick to this type of plan for a few weeks, you’ll start feeling better and you’ll be developing new, healthy habits. If you give it a try, I think you’ll be surprised with how you feel. When you’re ready to move on, come back  here and check in, click on the fitness tab and lets take it to the next step.

So what’s holding you back? You can totally do this, it’s only a few steps, just start today. Make your will stronger than your excuses.

Tell me, what’s your fitness/weightloss goals?

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How hard should I work out?

I hear that a lot.

And totally get it. There’s SO much confusion about how often we should work out, what types of workouts to do, when to work out, and how hard to push yourself.

So here’s a good way to determine if you’re working hard enough….

A. Ask yourself if you FEEL like you’re challenging yourself. This goes for cardio workouts AND resistance/strength training. Many times just paying attention to yourself raises your awareness and you’ll know immediately that you could work harder.

B. For strength training, your goal should be to reach failure for each muscle group you’re working. If your finish your set – or your entire workout and your muscles feel like you could have done a few more, you didn’t work hard enough. Lift heavier next time, lift more slowly. Concentrate. Fatigue those muscles! You do want to build muscle. It’s what makes you look strong, healthy, and it raises your metabolism, keeping you burning calories and fat allll day long. Can’t beat that!

C. For cardio, you should be pushing yourself past your ‘comfort zone’…BUT you should still be able to hold a conversation (albeit a short conversation with short sentences!). And if you’re doing HIIT training once in a while (you ARE doing HIIT training some, right??!) then you should only be able to spit out one-word replies during the HIIT portion…but remember, those high intensity segments are short-lived and followed by a recovery. That’s the beauty of these short workouts, you really kill it and your reward is a shorter workout and wonderful fat-burning results.

If you want results like this:

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Then start working like that!

I know that doesn’t seem like much direction, but that’s exactly how to know if you’re working hard enough. It’s that simple. I hope it helps! Do you feel like you push enough yourself during your workouts? If so, how do you keep yourself pushing?

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