Challenge advice for everyone - SUPPLEMENTS

I have been hearing great things from a lot of you. I have also been reading a lot of food journals and have some general advice that I will be logging about later. I wanted to mention (as promised) the supplements I personally take and which have been very well researched:

Fish Oil (the list of benefits from heart health to mood and memory are too long to go into but everyone should take this)

Tonalin (CLA) This is a derived from safflower seeds and has been shown to help the body use fat as a fuel source. Not only is that good news if you are trying to lose weight but if you (like me) are hypoglycemic, it may help you have more stable blood sugar. It is a natural and safe.

Glucosamine and Chondroitin. This supplement is used by doctors and even vets for joint health. As we age, we lose the ability to produce joint lubricating fluids so our bones have more friction when we move. This can cause pain and damage. Some studies have been strong in support and some have shown little effect. I find it either works for you or it does not. I feel a huge difference with this and Kurt feels none. If you have joint fragility issues, try it. I take it with MSM which helps your body absorb it.

I shop in the Vitamin Shoppe. Their store brands are reasonable and proven and they have great sales. No matter what brand you use, read labels and make sure they are potent enough and that they are not expired. I take 3 of each of the above daily and it works for me. You can contact me with questions and as always, research and listen to your body and your doctor.

Friday class

I am sore. I am sore perfectly. From what I have heard from you guys, you are too. Tomorrow's class is going to be with mid weights (I will be using 5lbs). We will be doing some larger cycles with movement but for shorter durations and we will be stringing those cycles together.

As far as the challenge goes, I have looked at many goals and food diary write ups. The biggest thing I have noticed (especially with one from yesterday) is that all of you need to work on having a positive attitude towards yourselves. You would never speak so harshly about another person like you do about your own bodies. You are harsh and down right mean about yourselves. (not all of you but you know exactly what I am talking about as we all do it)
"I am gross and fat" is not something you should be saying or thinking about yourselves. If you are doing MY CLASS, you are strong and able and focused. I would like all of you to celebrate a bit more what your bodies (and your wills) can do. You need to trust me and this method to work for you. You must be excited and have great attitudes about yourselves for this to work. I firmly believe that when a person says "WOW, I am so strong and I am looking better and better", it is not only far easier to stick to your plans but that your body actually changes to what you believe it to be. The shift of the internal is the hardest one to make. It is the most profound and powerful one to make. What is the difference between a person who feels sexy and believes that they are beautiful and someone who does not ? The ones who BELIEVE that they are.....are. If you hold yourself well and have confidence in who you are and what you are, you are attractive and sexy. Ask yourself this, how many times have you been super attracted to someone you know isn't THAT good looking but you find them GORGEOUS ??? They are confident and comfortable in their own skin. That needs to happen not AFTER you do this 6 week challenge and change your bodies. That has to happen NOW as you are. THEN you will be able to change your bodies.

6 week challenge

On Friday, anyone doing the 6 week challenge should bring a notebook and a pen. Also, before Friday, do the following:

1) Decide on your goal/s. This goal can be anything:

• being able to run 2 blocks
• feeling strong enough to do class really well
• having a strong and positive connection to your body and mind/soul.
• losing 8lbs (boring but valid)
• getting arms worthy of short sleeves
• feeling young and full of energy again,
• etc.

I will be very open and give you my goal:

Since my Melanoma diagnosis and consequence procedures I am feeling all of my 41 years and not very connected and strong in my body. I feel very emotional and like I need to work on what I am feeling instead of ignoring it and eating too much comfort food.

2) Decide on a rough idea of your eating plan:

• Weight Watchers
• "Story's challenge"
• No snacking after dinner
• More protein and veggies and less [insert unhealthy food]

This can be any eating plan that will be realistic and help you reach your goal. I will be working individually with all of you to find the right one. The more specific, the better. I will give you a peek into mine (note I eat a very large amount of healthy food):

• No refined sugar
• Whole wheat bread limited to lunches only a couple of times a week
• After dinner and dessert, no snacking (contributes to sinus issues and snoring which leaves me tired)
• No artificially sweetened anything

3) Take your resting heart rate for 60 seconds while in bed upon waking (write it down)

4) Take the following measurements:

• waist at bellybutton
• arm 2 inches below arm pit
  
• leg 2 inches below rise (crotch)
  

5) If you were not in class, you will need to do the following fitness tests:

• count how many pushups with no pauses and going from floor to full extension with body straight (either from knees or from toes with feet uncrossed and on the floor)
• count how many walking lunges you can do. Keep weight on the front leg and bend the front leg until the back knee touches the floor. You cannot stop or slow at all or the count is over.

6) Weight (this may go up and be a GOOD thing as you will have built muscle)

I HIGHLY suggest you get a heart rate monitor for this challenge and beyond. This tool is invaluable beyond what I have time to explain on this blog. The exercise commitment on the off days of Liquid Strength will be using (depending on) one.

On Friday I will be at least an hour early to class to meet with anyone who wants some time. Please take advantage of this and I will be offering the following services:

• body fat caliper testing
  
• personalized dietary plans
  
• personalized exercise plans
  
• photos (before)
  
• measurements
  
• explanation and organization of your log books
  
• coaching on how to make this a successful 6 weeks
  
• giving you my cell phone #. This is a very huge thing as I am very private about this and I want you all to USE it and call me. I am your "personal trainer" for the next 6 weeks if you sign up for this challenge.