I tell people I am a trainer fitness competitor I tend to get a lot of questions about the best ways to exercise to nutrition hints. Spring is here (supposedly) and people are getting into fitness regimes. I've noticed a lot of mistakes in the gym, and thought a few of my Real Sports colleagues getting into exercise would benefit from these suggestions:

1. Weight train, at least three times a week. If you dont know what you are doing get help! Even if you cant afford regular training, getting a trainer to help you design a program every couple months will be a huge benefit. We can deal with injuries and correct your form. Something an app or magazine can't . Depending on your expertise, your program should vary.
....and dont be afraid to lift heavy! Lifting heavy builds muscle and burns calories. It wont make you bulky ladies....I wish it was that easy to build muscle mass!

2. Do cardio after weights! Today I watched 4 women do extensive cardio routines (at least 20 mins of moderate to high intensity) only to head over to the weight rack to start a wimpy 20 minute program with little dinky dumbbells. Theres no way I would want to risk injuring myself by lifting weights when my body is already exhausted from cardio. Warm up for 5 minutes on a machine, do yotur 40 minutes of weights, then finish with 20-25 minutes of cardio. This is the best for fast loss, as you want to use your glycogen stores for energy when lifting. You will be able to lift more, burning more calories and enabling muscle growth. When you start your cardio you should hopefully be dipping in to your fat stores.

3. Switch it up! Shocking the body by doing something new is always a good thing. I like to do 3-4 weight training days and one plyometric day that includes resistance. I vary techniques and use drop sets, tempo training, stability work, and switch between giant sets, or sometimes throw in a high rep day. I like to try rdifferent classes and never do the same cardio workout twice. Some people thrive on routine, which is fine, but if you are sticking to the same routine be sure to switch in a new one after 6 weeks max. The one benefit of a routine is that you can really track your progress. My ADHD does not enjoy routine, which would probably make me dread the gym. But to each his own!

4. Make yourself motivated! Sticking to a plan can be a challenge, especially when first starting out or if you dont enjoy exercise. Sometimes we need to set ourselves up for success. This can mean changing who you hang out with, or what sort of foods you keep around. Ive been buying Oxygen magazine to keep me aware of how I need to look for the cover contest Im competing in. The articles keep me doing cardio longer, and the stories and images are very inspiring. Find a gym or running buddy, toss the junk, and maybe change your desk top to Ava Cowen or Jaime Eason. Try on those booty shorts or bikini for a little motivation.

5. Stay Positive and Always consistent!
While the weight wont fall off in a week, or maybe even a month, consistency is the key. Every workout you do will benefit your health and keep you on track. As soon as you miss a day it is easy for the one day to turn into two or three, and it becomes harder to go. Promise yourself at least a 30 minute workout, if it turns into more, great! Don't get discouraged and keep your chin up! Rome was not built in a day, and nothing worth doing is easy. Keep chipping away at your goals. Don't make excuses, because I can knock any excuse down. If you want it, you will make time and find a way. If you won't put in the effort, the change won't come. Getting a great, healthy body isn't easy, or else everyone would look great. Let the sexy body be your reward for all your hard work.

8 weeks out...looking better this week already

       That sounded cheesy even to me, but honestly I am truly passionate about health and exercise. I have my own demons (many of them) and battling them is an ongoing process, but the important thing is that we keep working on bettering ourselves. Being healthy and fit improves every aspect your life. It is a form of relaxation and control in a world that is very unstable and sometimes unsettling. Its a great way to clear your head and relax after a long work day, or give you energy before the day.
          People often ask me why I compete and think I must be crazy (I am, but fitness is what keeps me functioning and slightly sane). Knowing I have to be onstage improves my diet, forces me to cook, and cleans up my life. I trade the trips for ice cream for puzzles and knitting and hitting up the AGO instead of the bar. I decided to do this competition 8 weeks out, which is honestly pretty stupid. I like having at least 12 weeks. The show I originally wanted to do I needed to qualify for, and I needed much less training. So at the last minute I decided to go big or go home. So I'm shooting for the Oxygen Cover Model competition on June 1st. I'm really doubting my sanity, and do not want to embarrass myself here, but am also sticking to my 5th recommendation above. Staying positive, giving it my all, and focusing on doing the best things for my body. Sleep, eat, and train.

I'm going to do my best to blog every week at least. Tomorrow will be a great recipe for healthy pork tacos :)