I have been in the fitness scene for almost 8 years, out side my home that is. Every time the summer comes around it seems like everyone is hitting the weights and cardio machines. But as soon as beach season hits everyone stops or starts there bad habits of eating junk foods. That’s usually when they come to me saying I just want to give up, I am not seeing results. Results can mean many different things. Perfection…. Not my high school size, these kind of goals are only short term. You may need to ask yourself what are my long term goals. Those change overtime I promise. I want to encourage everyone to check your eating habits all seasons. Your genes is something you can’t control right… Well you need to start looking at yourself as wonderful and good enough, if you do not your headed for a dead end and you will throw in towel as as you realize your genetic make up does not equal Cindy Crawford or The Rock. We are different and we need to embrace that. It’s not easy or a small journey in fact fitness and heath should last a life time. You can do it!!!! I believe in over coming and being better and knowing it from the inside out.. Go hard, be strong and believe in everything that this life has for.
March 29, 2012
February 10, 2012
Do you want it???
Why are you working out for? What do you want? How are going to get it?What will it take?
Have you ever asked yourself these questions? You should, short term goals are good but how about your long term goals?
If you want to change stop making excuses, get on your shoes, eat the right foods ( nothing in box), BE CONSISTENT, own your life!!!!
Here are some things I have to say to myself to get thru it:
When it gets hard and you don’t want to push keep pushing!!!
When your having a bad day stop eating your emotions you’ll feel worse after the fact.
Love yourself and know who you are and what you stand for.
Be positive, strong, be a inspiration!!
Know your worth and know there is only one you and you get one chance to do right.
Learn to live in the moment!
Respect yourself and don’t let negative people in your life, they take to much energy from you. Do not use your energy on people who only take and never give.
If your going to commit do it with all your heart, soul and mind.
Keep it up and stay with your goals there are no limits just the ones you create, your fears and road blocks! Your beautiful and wonderful!!!
February 1, 2012
Bootcamps!!!
Hello everyone….. I just wanted to let everyone know I have 2 Bootcamps on the way. I started my latest Bootcamp in Milford Chase, West cobb area it’s every Thursday at the pool house we start at 9:15am. Contact me if your interested, space is limited. Also I wanted to announce my newest bootcamp starting next Friday 2/10 at Dance Academy West in Douglasvile Ga. Please call if you are interested to find out cost. I look forward to changing bodies and reaching personal goals with you.
Crystal
WillPower Fitness
January 31, 2012
Fitness Boot Camp Starting Feb 10
Start the New Year out right!
Group Boot Camps at Dance Academy West
in Douglasville, just off Bright Star Road.
Expect
• Exciting, motivating environment
• Challenging, result-making workouts
Bring:
• Yourself
• Large Towel
• Yoga Mat (or extra towel)
• Water
Date and Time
Fridays starting Feb 10 @ 9:30am
Address
2529 Bright Star Rd
Douglasville, GA 30134
Website
www.danceacademywest.com
December 27, 2011
Give it up
So the time has come to give up the things that keep setting us back! If your ready to change I have a small but tough food challenge.
For 2 weeks try and give up what you know is causing those extra pounds to creep up on you. Mine will be cheese, nuts and wine
December 15, 2011
We be burning
Here is a simple but effective workout!!
Squat to clean to press then down to plank and row dumbbells in alternation arms. (10 reps)
~use dumbbells 8 to 10 lbs during then clean rotate palms form legs to palms towards you then press up and rotate them front repeat reverse on the way down.
Split lunge jumps alternate legs (16 reps)
In a lunge position dip down and lunge then jump up and switch!
Do both exercises then break 30 seconds or less do this 6 to 8 times never do more than 30 minutes.
Christmas calorie count down
Have you ever checked your BMR? How many calories do I need to maintain? How much less do I need eat to lose some weight? All of that can be answered! Check out this free website www.musclelandstrengh.com. Look for BMR calculator.Or google search BMR calculator. Once you get the information start counting your calories. Most of us don’t realize how much we consume or not consume. Get rid of the junk food and stay on track this Christmas!
November 28, 2011
Eating carbs
Okay have you ever wondered when can I have sugar? Or when can i have a potato,chips even candy? Well I try to avoid these most of time I try to clean most of my week. If you really want to squeeze something in your diet do it with in 3 hours of your workout, its your cheating window. Your muscles are very absorbent and will use this food for energy not store it as fat… Yay there is hope… However don’t miss understand what I am saying do this everyday and it’s more likely you’ll fall backwards in your diet and start craving unhealthy things all over again. Also make it a challenge to eat no more than 100 carbs a day to check and see if you are consuming way to many, it’s A number that’s healthy and keeps you aware also make sure you eat veggies and protein even for breakfast. Change your thinking food should be there to keep you fueled and give you energy not a emotional go to. More to come on that topic….
November 16, 2011
A healthy holiday
A lot of people ask me what they should do to not over eat on Thanksgiving? My answer is simple plan ahead, think of 1 thing you are wanting so bad and use portion control and have a taste. This is a basic tip when I eat everyday. Protein for ladies make a fist that’s your serving size, men 1 1/2 fist is yours. Veggies 2 handfuls and fruit 1 handful. Portion your carbs 2 pieces of bread is not a serving( just saying). If you know there is going to be too many unhealthy choices at your holiday party offer to bring something healthier. Enjoy life and those moments with your family but do not destroy all your hard work. Happy Thanksgiving!!! Thanks for your support.
November 12, 2011
Quick Calorie Killer !!!
Here is quick but effective way to burn unwanted calories!!!!
- Jump rope (AS fast as you can) 60seconds
- Plank mountain climber 60 seconds (Arms are straight alternate bringing knees to chest)
- Jump rope (as fast as you can) 60seconds
- Half Burpee , then do a Push Up (alternating back and forth) 60 seconds (jump both legs in then out to starting position do a push up on knees or toes)
- Jump rope (as fast as you can) 60seconds
Try to repeat as many times as you can in 20minutes!!!
Yes that’s all you will need, keep track of how many times you can go through the workout and try to beat it another day…
GOOD LUCK!!!!!
(as fast as you can) 60seconds
