Positive change your body starts with a positive change in your mindset

If you feel you'll finally be happy when you get the body of your dreams... think again!

Happiness won't come when your body looks its best; it comes when you "feel" your best and that state of mind will have nothing to do with how your body looks nor what the scale says.

Some of the skinniest women I know are the most unhappy in life. AND they are STILL unhappy with their bodies. Why? It's simple- they have attached their source of happiness to something other than their bodies and they have not found it yet.

Many women who are unhappy with their weight will look at a beautiful woman and think those fit, gorgeous creatures are "living the high life". The truth is most often, is the total opposite. Women who are beautiful tend to be under constant criticism, constant guard against physical & emotional sharks, and are held to even higher standards of beauty than that of the average women. Ever notice how people are quick to find many small faults in a beautiful woman and condemn her for it, yet might find one minor fault in an average women (like her weight) and then forget about it? How is it that someone so beautiful could be so imperfect... still? How could women like this be happy?

So the question now must be, are you going to equate your happiness to beauty? Or are you going to allow it to be only part of the equation?

I have an exercise for you....

Make a list of 10 things about your appearance that you are happy with.
Then make another list of 10 things in your life that do make you happy. (family, friends, pets, a running car, a beautiful home, etc). Now make a list of 10 things in your life that you normally do not notice, could possibly live without, but having it indeed makes life much much easier (example; hot running water, TV, a selection of shoes for different activities, a refridgerator, a door with a deadbolt). Now make a list of 10 things you would never notice, definitely could live without but life with it is a 'tad' sweeter (carpet, curtains, fresh coffee, filing cabinet for your paperwork, a desk, etc)

Now place the first somewhere that you can see them every day.
And every day make a new list of the other 3. Keep the old ones, and every week, go through all the lists. After a while, you will realize there is SO MUCH MORE to your life that makes you happy than your weight.


Love
Trainer Jo

Have you donated today?

The Las Vegas Animal Foundation needs your help.
Today I donated $25 and each week, I set aside
one online training session to be donated to this or
another charity that helps animals.

I dare you to match that!

https://secure.acceptiva.com/?cst=d444be

Hormel's Healhy Shot - 24 g protein in a 2.5 oz shot ! ! ! WHAT a Godsend !

Serving size 2.5 oz
Calories 100
Fat 0
Carbs 1 g (no sugars or fiber)
Protein 24g

Vitamin A 10%
Calcium 6%
Vitamin D 25%
Vitamin C 25%
Iron 4%
Vitamin E 10%
Phosphorus 4%

Proteins:
Hydrolized Collagen (I am going to look further into this)
Hydrolized Whey Isolate
Hydrolize Casein

Aminos Acids:
L Leucine
L Tyrosin
L Methionine
L Valine
L Isoleucine
L Tryptophan
L Threonine
L Lysine

Trainer Jo's favorite diet cheat treat

Dunkin Donuts Turkey Sausage Flatbread Sandwich






Egg White Turkey Sausage Flatbread

Nutrition Facts
Serving Size 1 Sandwich
Servings 1
Calories 290
Fat Cals Fat 70
Calories: 2,000

Total Fat 8g 12%
Sat/Fat 3g 15%
Trans Fat 0g
Cholesterol 20mg 7%
Sodium 600mg 25%

Carbs 34g 11%
Fiber 3g 12%
Sugar 6g
Protein 21g

Vitamin A 8%
Vitamin C 6%
Calcium 30%
Iron 15%

Split your workout up into shorter bouts for better fat burning

To paraphrase it all into layman's terms:
This is a 2007 study performed at the University of Tokyo that states that repeated bouts of exercise acumulating into 30 minutes, enhanced fat metabolism better than one bout of 30 minutes of exercise.... HMMMMMMM

So if you normally do 30 minutes of moderate intensity cardio, imagine how much more fat you would burn if you split it up into three 10-minutes bouts of INTENSE exercise! ! !




J Appl Physiol. 2007 Jun;102(6):2158-64. Epub 2007 Feb 22.
Enhancement of fat metabolism by repeated bouts of moderate endurance exercise.

Goto K, Ishii N, Mizuno A, Takamatsu K.

Department of Life Sciences, Graduate School of Arts and Sciences, University of Tokyo, 3-8-1 Komaba, Meguro-ku, Tokyo 153-8902, Japan, and Institute of Sports Medicine, Bispebjerg Hospital, Copenhagen, Denmark. kagotoh@mac.com
Abstract

This study compared the fat metabolism between "a single bout of prolonged exercise" and "repeated bouts of exercise" of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest. Each exercise was performed with a cycle ergometer at 60% of maximal oxygen uptake. In the Single and Repeated trials, serum glycerol, growth hormone, plasma epinephrine, and norepinephrine concentrations increased significantly (P<0.05) during the first 30-min exercise bout. In the Repeated trial, serum free fatty acids (FFA), acetoacetate, and 3-hydroxybutyrate concentrations showed rapid increases (P<0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial (P<0.05). Moreover, the Repeated trial showed significantly lower values of insulin and glucose than the Single trial. During the 60-min recovery period after the exercise, FFA, glycerol, and 3-hydroxybutyrate concentrations were significantly higher in the Repeated trial than in the Single trial (P<0.05). The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P<0.05) in the Repeated trial than in the Single trial during the recovery period. These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration.

PMID: 17317872 [PubMed - indexed for MEDLINE]

Trainer Jo now recommends MD Bistro for easy diet meal delivery

Trainer Jo's Circuit 1 routine w/ Jamie Spenner