Jun 30 2012
Get ready to bring your mental training to the track for today’s workout. Today is day 6 of my 3 week program to hit your fitness goal. You are going to need to invoke your super power of mental toughness to get through the workout.
Today I am going to challenge you with 10 minutes of continuous lunges if you’re a beginner. More advanced exercisers will want to do the 600 lunge challenge we have done in the past. Take it to a football field or track if you can. You don’t need a workout partner. You don’t need a trainer. I want you to learn to be your own trainer. Be it. Do it.
I felt good today so I did a little over a full mile of walking lunges. 1,800 yards. 1 mile = 1760 yards and 1 tight ass. No partner pushing me. No trainer telling me one more rep. Just me. That’s all you need. Your bad ass determined self. It took me 57 minutes. I was able to lunge 1,200 yards, walk 500 yards and sprint 100 yards. My goal was to get it done in under an hour. I made it. Now it’s your turn. Start with 10 minutes.
Tomorrow will be another rest day. You will also be continuing to work on your super power of “mental training” on your own tomorrow. I am a firm believer of fostering independence. Today work hard. Tomorrow rest your body, but strengthen your mind.
xoxo ~ Cori
VIDEO: BPM 3 Weeks To a New You – Fitness Program Day 6
|Time: 10 minutes.|
|Workout Type: Time challenge.|
|Workout Exercises: 1.|
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BPM.Tv 3 Weeks To a New You Fitness Program Day 6 – Lunge Challenge
Absolutely no equipment needed. Just you. I took it to a football field, but you can do walking lunges anywhere.
Remember to post your score! I’m letting you know how long it took me to get through the workout. If you’re doing more than 10 minutes, POST YOUR TIME. If you’re doing 10 minutes, POST HOW MANY LUNGES. Keep track of your workouts so you know when you’re making progress.
Drop your knee as low to the ground as you can without touching it to the ground. Keep your chest up. Keep your shoulders stacked right over your hips. Keep your front knee over your ankle. Try to push through the heel of your front foot and don’t sway your body.
My personal lunge stance is exactly 1 yard. When I do lunge workouts for conditioning and endurance I always do them across a football field. I use the yard lines.
I make sure every lunge is exactly 1 yard. No short stepping. No over reaching. It also helps that the turf is soft if I have to take a knee, which I did today at about 1,100 yards. Today I went 18 times across a football field. If you follow me on Facebook you could have done it with me in real time no matter where you are located. I posted as I went through the workout. Here’s my scores:
It took me a total of 57 minutes. My goal was to make it under an hour and to lunge at least 2/3 of the way, or 1200 yards. I made it. Now it’s your turn to shine. 10 minutes of continuous lunges is a great way to start.
Invoke Your Super Power: Mental Training
Today we are continuing on with developing the super power of mental training.
We each have coping skills to deal with reality. When we are in the middle of a reality that we are uncomfortable with, we find ways to escape. We deny. We distract. This is how we cope when we’re not strong enough to handle reality for what it is.
Today I I want you to face reality. Accept it. Without judgement or shame. See yourself as you are. Look at the before pictures you took earlier. Look at the measurements. Look at your scores for the workouts you have done so far. This is where you are now. There is no point in feeling ashamed. Facing reality is something you can feel proud of. You are taking your first step. You can feel assured that you are moving forward.
Next, I want you to start thinking of the strategies you are going to use when you are confronted with challenges. Imagine the challenges. Imagine the ways you will overcome them. Run through scenarios in your head, but make sure the end is the same in each one. You overcome. You succeed. You struggle, you persevere and you achieve. The whole reason for this is so you mentally train yourself. You are going to be determined and completion driven.
See yourself overcoming every obstacle with any one of a myriad of strategies that you could employ. Brainstorm on all the different ways you could react. Challenging situations will arise. This is your mental training to get through each one, while still achieving your goals.
I want you to read this post I wrote back in September, before I even had this blog site. Life is a Sport. I am in Training.
This was when I first decided to become a figure competitor. Before my breast cancer scare, before my biopsies. After I wrote this, I separated from my husband, moved out into a hotel over the holidays, moved into an apartment, closed 2 businesses that I had built, was told I had breast cancer, had 2 biopsies, found out I had a serious food allergy and had to remove huge food groups from my diet, had my daughter diagnosed with ADHD and a drunk driver hit me, resulting in my current rehab process.
But, I also reconciled with my husband, started this fitness blog to help people get into the best shape of their life from home, learned even more about nutrition due to my food allergies and my daughters ADHD, learned patience, tolerance and acceptance. I also competed in not just one, but three figure competitions, placing 2nd, 1st, and 1st again.
It is not because I’m better. It’s because I don’t give up. I see a challenge and I feel confident that I can hurdle over it. That type of confidence only comes with practice. This is why I want you to invoke your super power of mental training.
This is a BIG one. I want you to continue to focus on this for a full 3 days during this three week program. We started yesterday. We continuing with it today and tomorrow.
I like to post something about cardio and nutrition at the end of every post because it is important.
Cardio and nutrition are going to be two of the most important parts of achieving your results, no matter what what your goal is. You can not work off your nutritional decisions with exercise. What? You can’t eat a donut, then just do 2 hours of cardio and *poof* it will be like it never happened? That’s what I’m saying. Come on. No. You can’t.
Your body doesn’t work like a simple addition or subtraction problem. It is not calories in vs. calories out. What you eat has a chemical effect on your body. Even if you do cardio to ‘burn it off’ the chemical effect is still present. Different sugars have an affect. Different proteins have an effect. Different fats have an effect. When you take a vitamin, you understand that it has an effect in your body that cardio will not ‘work off,’ right? Food works the same way. Different foods have positive and negative chemical effects within our body. You can’t just work them off.
You have to unlock and unleash the body fat by working with your body in every aspect. Your body works in harmony like a symphony. When one instrument is off, the entire song doesn’t sound right. A good steady drumbeat can’t make up for a guitar that’s out of tune. 2 hours of cardio cannot make up for a donut. Or pizza. Or macaroni and cheese. Or wine and a baguette. Got it?
I recently cut my cardio to a minimum of 30 minutes of stairs with intervals as cardio 5 days per week.
When I’m trying to lose fat I usually do two separate 45 minute cardio sessions a day, but one session is really more like light activity and less like cardio.
I love my cardio and I like to stay conditioned. I personally prefer to do a little more cardio than the average figure competitor, then also eat a little more. It takes more time and effort, but I feel the pay off is well worth it.
The pay off is that I feel awesome. It might take me a little longer to build muscle because I do love my cardio, but it’s the cardio that helps me to keep focused and positive for the long haul. It’s important to know what keeps you motivated for the long haul too. I feel energized by cardio. I love it.
Post Workout Nutrition
When I was trying to gain muscle I finished every workout with a protein shake, animal protein, and some complex and simple carbs. These are healthy choices for gaining or for performance. These are not the right choices for me for trying to lose fat, define and sculpt muscle. Trying to define and sculpt muscle is different from gaining muscle. This means I need to eat something different.
When I am trying to lose fat and sculpt muscle, I am much more strict with my diet. Only true food sources. No protein powder.
I finish up every workout with lean protein from true food sources (a little red meat, white chicken, white fish and egg whites are best) and some dark green veggies or Super Greens mixed with water only. Again, no protein powder. If you are a vegetarian you would most likely need to supplement with protein powder. If you are not, let me say again that true food sources work best for losing body fat.
Even when I am trying to lose fat, I still FEED my body.
Want more information about nutrition? Check out BPM.tv Nutrition 101.
You can also look at my current personal fat loss diet in order to get ideas on how to develop your own nutrition plan.
You can click on the image above to link to my fat loss diet to get details about what works for me, but here is the basic breakdown.
This is my meal plan while I am trying to lose fat and define muscle. My carbohydrates come from complex sources only and are kept to about 100 grams per day.
My sugar is kept at about 18 grams per day. That’s it. That is less than what is in one banana. That means fruit is not in my fat loss nutrition plan. My sugars come from minimal amounts that naturally occur in veggies and in the complex carbs I eat each day. No matter what your goal, I highly recommend you watch your sugar intake, even ‘healthy’ sugar like fruit, and moderate it to a minimum based on your own personal goals.
My protein is kept at about 250 grams per day and comes from high quality, organic, free range (or wild) lean animal sources. My fats are kept at about 40 grams per day and come from my protein and complex carbohydrate choices (not additional plant sources like olive oil, coconut, nuts, or avocado).
That equals about 1800 calories per day. I don’t drop it much lower than that.
I eat natural, organic, whole foods that I cook myself, or if possible I eat them raw. I drink 1 to 2 gallons of water and a couple cups of either coffee or tea. There is no mysterious, magical diet. If you want to lose bodyfat you need to eat a fair amount of lean protein and A LOT of green veggies at every meal. Period.
Did you like this post? Tell me in the comments!
Please share your thoughts and questions in the comments. Don’t be shy! Your comments may help to inspire another. Your questions may help someone else who has the exact same question, but is too shy to ask. I love hearing from you!
Try to come up with a way to make the exercises even more challenging! Try to have better form than me! Let’s inspire each other.