Goals

Realistic goals are something you have to set for yourself when starting any exercise program. Although I am really excited about starting Tapout XT I realize that I have to set attainable goals so that I do not get discourage. I like to set  bench marks. These allow you to gain a source of accomplishment and build some confidence in yourself while ultimately working towards a larger goal. For me my overall goal is to loose 10lbs in 90 days, so within the first month I would like to loose 4 lbs, another 4 lbs in the second month, and 2 lbs in the last month. I know my body and I know that the first month will be easy if I stick with the plan, but the last month will be tough since by then my body will have gotten over the initial shock of the program. Setting these small goals will help keep me focused and keep me excited about the program. No matter what type of exercise program you are starting try this method and see if it helps keep you on track for a longer period of time. 

Tapout XT Bought!

Tapout XT ordered! The first step in starting the program, shelling out the money, is DONE! Now comes the waiting game. Waiting for the package to come to my door. I purchased the basic package which is 3 payments of $39.95 plus $24.95 in shipping and handling. There is a more expensive version that is offered at checkout, but I chose to pass on this option. The package I bought comes with 12  workouts, a strike training DVD , XT Pro-Grade Resistance Band, XT Training Leg Band, 10-Day Slim Down Guide, TapouT XT Nutrition Guide, Workout Calendar, Fitness Guide and the TapouT XT Workout Towel. As you check out you are offered a few items to purchase such as more workout bands, an energy spray, a warranty package for your kit, and the option to pay in full. I passed on all these options and just stuck with the kit that was offered and advertised on the infomercial.  There are a ton of workout programs out there, and I have tried many of the them, but what really sparked my interest about this one was the fact that it centered around martial arts, MMA, and seemed more cardio focused than the P90X that I bought. P90X is a great program, but it focuses a little to much on strength training where I want to focus on endurance and building lean muscle. As I wait for my package to arrive I will set some goals and post some before pics.  Then, for the next 90 days, I will chronicle my progress and see if it really works if you follow the plan.

Get Moving

Sometimes people forget that just a little bit a movement can go a long
way. For example lets say you know you won't be able to get a 30 minute
workout in before or after work, we all have those days, but lets say you
have 5 minutes after you finish your lunch. Instead of going back to your
desk and hitting the grind again go outside and take a 5 minute walk.
Walking for just 5 minutes is better than not walking at all throughout the
whole day. My point today is to learn how to fit quick little segments of
exercise into your day without taking away from other things that you may
not be able to get out of. Another great way to get some cardio in your day
is to take the stairs instead of the elevator. Sure you not sweating it out
at the gym but you are keeping your body moving and that is half of the
battle. Small things can make all the difference in the world. Remember
even the smallest can change can help you reach your fitness goals!

Hi-Ya!

People are always trying to keep their workouts fun and interesting and they usually do this by trying out different fitness classes. What people often don't think about is incorporating martial arts into their fitness regime. Martial arts are a great source of both cardiovascular exercise and strength building techniques. I am a huge proponent of women discovering the art from not only the fitness aspect, but for the self defense and empowerment that martial arts gives to its practitioners. There is also a sense of accomplishment that comes along with studying martial arts. You have the opportunity to be recognized as you progress with your training by being awarded colored belts. Which is great for those days when you really don't feel like working out, knowing that you will be graded at some point gives you that extra push you might need to get to class. Anyone that practices martial arts will tell you that training should not be about moving up in rank, but about learning and practicing the art to the best of your ability. Here are a few tips if you are interested in taking a martial arts class:

1) Make sure to research different styles of martial arts before committing to one.

2) Go to an introductory class before committing to anything just to make sure you like it.

3) Don't sign a lengthy contract for any martial art school.

The Idiots Guide to Martial Arts is a great book that gives you a good overview of vast number of martial arts. Google is also a good tool to use to research facilities in your area.

Mondays Are Tough

After a long day at work the last thing I wanted to do today was come home, put my gym clothes on, and hit the mat, but I did it! It's tough on a monday to stay motivated. You work all day trying to catch up from the weekend and at the end of your shift you are usually ready to just go sit on the couch, watch some t.v., and chill. What helped me today though was having a workout buddy. Today is not an X-Factor workout day, it's a do whatever you want for 30 minutes or one of the extra DVDs and if I wouldn't have had someone counting on me to meet them at the studio I probably wouldn't have worked out. Today's lesson is get a buddy. They help hold you accountable for getting your workout in. They push you and you push them and it makes your workout world a better place!

Show Me the Abs!

Today was another day on my X-Factor journey. I popped in the abs workout and felt the burn! It was a short workout coming in at just over 16 minutes, but in those 16 minutes I never stopped pushing. I felt that workout all day in my abdomen! It got me thinking about when I was younger and how I use to think that you needed to do 1000 sit-ups a day to get that six pack everyone dreams about, but what I found with age and experience is sit-ups are great, but there are a few exercises that I really enjoy that help get my abs get stronger without my back ever hitting the floor. One of my all-time favorite exercises is the plank. It really gives you a lot of bang for your buck. It not only helps you in your quest for rock solid abs, it also helps you tone the rest of your body while making you stronger and fitter. You will find when you first start planking you won't be able to hold your form for very long, but if you work at it every other day within a few weeks you will see great progress in the amount of time you can hold your form. Another exercise I really like is the squat leg lift. This exercise really works your obliques while throwing in a little something extra for the legs. The greatest part is you never even come close to the floor. You just stand in horse stance, squat, lift left leg, squat, lift right leg and repeat. It's easy and great for people who hate the mundane everyday sit-up. Uppercuts are another great way to work those abs! Keeping the abs tight while throwing some uppercuts gets the heart pumping while helping you sculpt your six-pack. Remember rock hard abs don't happen over night. It's a long journey to the body of your dreams, but if you keep at it one day you will get there.

Pushing!

After a long day at work the last thing I really wanted to do was go home and break a sweat, but something inside me said just do it you, will be glad you did later. So I broke out my X-Factor DVD set, popped in disc 1, and felt the burn. Best thing I did today. I was so stressed out before I worked out, but afterwards I was relaxed and the worries of the work week had faded away. People always talk about a runners high, but in actuality any type of workout can get you feeling good and in a better mood. It just takes 30 minutes a day and you can be fitter and be in a healthier state of mind. People ask me all the time how do I motivate myself to workout 6 days a week and I tell them for me my body is a work in progress. Every time I exercise I change a little piece of it and to me that's exciting. That's the thing, you have to become ok with not seeing instant results. Becoming healthier takes time and you have to get into the mind set that it isn't going to happen over night. I tell everyone get excited about the possibility of molding your body into a work of art you can be proud of.