Make your Resolutions a reality! You may have goals this year to lose some weight, gain muscle and/or compete in a bodybuilding show. You might have other non exercise goals such as: to be more organised, save more money or even give up that nasty smoking habit! Whatever trophy you want to achieve, you'll need an action plan.

1. Be realistic
Being realistic in the resolutions you want to make. If you're heavily overweight and writing down that you want to lose 10kgs so you can be thin is hard to keep, and you're more than likely only stick to your eating or training plan for a few weeks as the changes aren't happening fast enough for you. Instead, you should develop a plan of action and make that plan a priority.

If you wish to start an exercise program, plan what kind of exercise you will do and how often. Make it a part of your daily and weekly schedule. But be sure not to set your goals too high, such as expecting to exercise every day for two hours. Don't say you're never going to eat any desserts ever again because that's probably unreasonable. Instead say you'll have no more than 2 treats a week.

Likewise, if you're already in a fitness regime and you want to take the next step to compete in a bodybuilding show. Give yourself plenty of time to get yourself in shape. Don't decide 6 weeks out from the show you want to compete otherwise you may not reach your desired look. Ask an instructor/friend/PT how much time they think you need to come in shape and take your time to get there. Set short term weight goals and be realistic of the shape you can attain. After all it took years for Arnold and Cory to look how they do!

2. Start with a 2 week habit.
It usually takes your mind and body 2 weeks to make habit forming pattern. Make resolutions that will be easy to keep and that you can stick to it for at least 2 weeks and that they do not call for a drastic change in your lifestyle. Resolve to start taking the stairs rather than the elevator in your office building, or to walk to the bus. If changing your eating habits is your resolution, then start by resolving to take nutritious food to work. Resolve to make a little extra food at dinner time so you can have it for lunch the next day. These little steps will help to get yourself into good habits and you'll more than likely stick to your resolution of better lifestyle choices.

3. Write it down Rather than just thinking about these resolutions, you should write them down so they become official. Write them down in the front of you training diary or a journal. Or if you need constant reminding of your resolution, place 'post-it' notes on your mirror, fridge or in your car to constantly remind you of your new goals this year.

4. Tell your friends to check up on you
Part of keeping your resolutions is following through. Mark down deadlines in your diary to serve as milestones. These will be checkpoints during the year to evaluate whether you've been naughty or nice. Alternatively, if you're not so good at keeping yourself in line, tell your friends and family about your resolutions. This not only gives you a support system in attaining your goals, it also adds a little guilt factor when you are being bad. And a little extra guilt to help you resist temptation never hurt anyone.

5. Reward yourself If you've been keeping your resolutions, give yourself a reward. Feeling good about yourself is not the only thing that'll keep you going, and you deserve tangible rewards as extra motivation. If your resolution is to exercise and you're keeping it up, buy yourself a new outfit for your new figure!

6. Don't delay
Stick to your resolutions right away, and take the necessary steps as soon as possible. As mentioned earlier, if you resolve to lose weight, throw out all the junk in your pantry immediately. If you promise to start eating healthy as soon as the junk food in your house is finished, chances are you'll just finish it all off -- and promise to start eating right after you stock up your cupboard again... and again.

Mind over Matter: The low down on Super Slow Training for Muscle Growth and Strength.
I love variety. Variety in training, cardio, food, schedule. So when I was trainining at Les Mills New Lynn one day (yes I like to have variety of gyms too!) I noticed Tom Wojick and Steve Shields doing some ultra slow reps, heard them doing some sort of 'lamars' breathing. They weren't lifting that heavy, for guys, but I heard their cries of pain at the end of their set and I just had to ask them what they were doing!

 

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Stress! everybody gets it. Whether it's an emergency such as a car accident or day to day stresses such as pressures at work, family duties, too much coffee and yes even preparing for a bodybuilding show, everybody has experienced it. Stress is a hormonal response whereby the body produces a high level of adrenaline and cortisol. Here is how stress affects your body and your muscle mass.

STRESS and affects on your Body and Muscle Mass These stress hormones use up significant amounts of vitamin C, B-vitamins, magnesium and zinc. And because these vitamins and minerals are required for an emergency, they take priority over the body's general use for these nutrients. This means that, for example, vitamin C and zinc are not sufficiently available for collagen production to keep skin clear and to make white blood cells to fend off infections; B-vitamins are not fully available for energy production and mental function; while depleted magnesium will increase the likelihood of headaches and raised blood pressure.

Increased stress levels also raise the amount of oxidation damage, which affects various
body tissues, and constantly raised cortisol levels keep the body in a 'catabolic' state which interferes with tissue repair. So in your best interest during your contest preparation to
try and remain as stress free as possible so that you're maintaing your muscle mass
and not burning it through nervous energy.

Stress from workouts
I've actually taken this week off training for some well deserved r & r. In the past I've battled with taking a week off thinking I don't need the rest, being the gung ho girl that I am. You know I'm sure you think the same 'got to keep training so I don't get fat or oohhh I don't want to put on weight.'

But I've finally made myself permission to rest, I feel a sore throat coming on plus my joints are telling me to stop and my energy levels are pretty low. I really haven't got the energy to train so think I'm almost overtrained so a good time to rest. Must've been a hard 2 months for me plus finishing off with the super slow training has really got me exhausted. Rest will do me good though as it gives my body a chance to recover. I haven't been too strict with my diet and increased my carbs slightly so I can restock my glycogen levels.

I've also decreased my cardio to a 20min stroll each day...and I'm loving it and I don't feel guilty about not training at all!! You should try it if you're starting to feel your workouts aren't working for you anymore.

But if you're feeling good but a feel a little razzled around the edges, here's a few tips to decrease stress:

Be organised! Easier said that done, especially if you're a women, as we're usually the ones who are responsible for family duties. But it's imperative that you prepare what you need such as food, work out gear etc the night before as it saves you lots of hassels in the morning. Have a diary with what you need to do for the day/week/month. If you can see what you need to do you won't stress at the last minute.

Delegate. Sometimes we like to do everything by ourselves - yes even I'm guilty of that.
However, if you're preparing for an event you may not have the time to do the small things which you've usually taken care of. Whether it be in an office situation or in the home, try and delegate tasks that you don't need to do and can give responsibility to another person. This takes the burden off you and gives you more time to do other enjoyable things like training!

Buy in Bulk. Supermarket shopping can be a stressful experience. I hate standing in line and I always manage to to stand in the longest queues too! If you're dieting, and hungry, and shopping then this experience will be very stressful for you as all you want to do is get home and cook your ration of food. For that reason, you should buy in bulk.

If you're competing, you're basically going to be eating the same foods day in day out so stock up on kgs of chicken breasts, tuna and have plenty in the freezer or cupboard when you need it. This strategy should also apply to your supplements such as protein powders, fat burners and any other foods you need during contest time.

Get the right advice. If you're competing, then it's important to find a trainer you trust and stick with them. Get in touch with the trainer well before the contest (at least 6 months) so the trainer can learn how your body responds to certain exercises and food intake. The more he/she knows about your body the less stress they'll feel . . and less stress you'll show.

Talk to a friend/Join a group. It's easier to cope with stress if you share the load.
Join a team or talk to someone who understands what you're going through.

Get your Grooming and Accessories organised. You can't go onstage without your tan! Some athletes leave it till contest week (or even day!) to get their contest tanning. In the process they stress themselves and contest organisers. You should get any waxing, plucking, cutting etc you need to do at least 3 weeks before the show - this applies to the guys too! Relax! the best way to overcome stress is to relax. One of the best places to do this is in your home. Understandably this could be hard if you have a hectic family life but occasionally we do need to take time out to enjoy the fruits of our labour.

Here are some things you can do after your hectic day at the gym to unwind:

Have a bath. Set aside an entire evening and give yourself a beauty treatment at home. Have a long bath. Scent it with essential oils, surround it with candles and put on your favourite piece of music. Water is healing as well as cleansing. Let your mind wander and afterwards wrap yourself up and sit quietly for ten minutes. Then moisture all over, give yourself a manicure, blow dry your hair. You will emerge an entirely different person.

Play Music. Put on a favourite piece of music - something that reminds you of a
pleasant moment in the past. Then, sit back in a comfortable chair, dim the lights, and just listen. The memories you associate with the music will help you relax. Alternatively, if you're
particularly wound up, why not dance it out of your system? Shut the curtains, lock the doors and turn up the music to top volume. Then just bop away the tension. Sing along as well. Fill your lungs and expel that negative energy.

Read. If you're exhausted from an endless day at the office or gym, why not stretch out
at home with a good gossip mag or even the latest issue of Oxygen for inspiration.

Aromatherapy. While you're indulging in the above activities you could be burning
some essential oils to help you feel even more mallow. The vapours of these
'essential oils' are then inhaled and carried via the bloodstream both to the nervous system
and to the parts of the brain that control the release of hormones and emotions.

Relaxing and calming oils include: bergamot, chamomile, clary sage, cypress, frankincense, geranium, juniper, lavender, melissa and sandalwood. Take advice before using essential
oils at home if you are pregnant or have a medical condition.

A few drops in a hot bath can relax muscles and ease aches, insomnia and arthritis.

 

Be good to yourselves girls and boys!!
Lisa

Green is for Go!
There's no time like the present and Green is the way to go! Green is life. Green contains the powerful energies of nature, growth, desire to expand or increase. Balance and a sense of order are found in the color green. Change and transformation is necessary for growth, and so this ability to sustain changes is also a part of the energy of green.

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