|
|
|
|
Merry Christmas and Happy Holidays!
What a special time of the year! Friends, family and special guests filling our homes and sharing good times and good food!
Wishing you all the best for your Holidays in 2008!  xo MO |
Holiday Tips by Mo!
I believe we can almost all agree
that from November 20 to the beginning of January we are in the Holiday period of the year.
If you are like me this means that
you will be eating and drinking more, hanging out with family and friends (who
most likely don't work out and eat properly), and having 100 more things added
to your "to do" list! I am not sure about you, but this means Weight Gain! As
hard as I try, I usually gain around 5-7 pounds!!
The following items are some tips
I recommend to help you (and I!) avoid this unwanted gain:
-If you are traveling to see
family, make sure you plan ahead and know where the gym is located, what the
holiday hours are and see if you can talk a Aunt, Uncle or Cousin into going
with you to the gym. It would be a great time to help someone in your family
start training and you can spend some quality time with them too..or maybe if
that person trains already you can help them out with some new tips!!
-Plan ahead to know when you will
be able to get to the gym- Mark it in your Day Planner (or newest technical
gadget) to help you remember your plan!
-Pack your running shoes and/or
gym shoes, workout clothes, Monica Brant Signature Versa Gripps, Heart Rate
monitor, a good book for the cardio times, a small gym bag, and a lock - make a
list if you have too! Have these things
packed first so that you don't forget them.. seeing them in your suitcase will
motivate you each time you see them to get to the gym!
-Pak 1-2 "Snack" size baggies per
day you are traveling with your favorite protein powder, measured out to your
desired amounts for a single serving.
Carry a plastic shaker so that you can make a shake on the plane or in
the car at any time you wish!
This will ensure your protein
levels are high to avoid muscle loss and help keep your metabolism up! Also, if
you find yourself having a dessert late at night, shake up a protein shake to
keep your blood sugars level and insulin from spiking! You won't feel as bad
mentally either!
-Decide what foods you can eat in
the morning on a normal basis to help get your mornings started. I like to do
good old fashioned Oatmeal and egg white mixed together with some vanilla whey
protein powder. This will ensure that you start your mornings off right and
have energy for the day!
-Change your workouts to
accommodate the new holiday schedule- shorter durations with lots of circuits.
This will help you avoid having to wait for machines and will keep your
workouts moving right along.
Here is an example of one of my
Leg Circuits- however, this one is abit longer so if you wanted to follow the
advice above by keeping your workouts shorter, then you could make this workout
into two!
TREADMILL 30 minutes
- first 10 are more of a warm up
keeping the pace medium and the incline at 5%
-next 10 minutes pick up the pace
and increase the incline to 10%
-last 10 minutes increase the
incline to 15% or more if desired!
First Giant Set- reps in between
15-25
Leg extensions
Lying/standing hamstring curls
Squats on Smith Machine with feet
way out in front
Stiff Legged Dead Lifts with DBs
Go back to the Treadmill for 10
minutes on the 15% incline, medium pace
Second Giant Set reps in between
15-25
Leg Press with feet about shoulder
width apart for 10 reps, close together and higher for 10 reps and then wide
(targeting hams) for 10 reps- with all movement keeping pressure pushing
through heels
Walking lunges with a kick up in
the back
Step ups on a bench
3rd Treadmill time for
10 minutes at the 15% incline and medium pace- if so inclined, slow pace to 1.0
and do glute squeezes by lifting the back leg while walking on treadmill- this
is a great addition to the high incline- keeps HR up too and you'll really feel
it in the glutes- Squeeze Hard and do equal amounts on each leg!
Last Giant Set reps in between
15-25
Any of the above exercises I will
do again depending on how my legs feel I do 2-5 exercises
4th and final Treadmill
time- 10 minutes at a lower incline and slower pace
Of course you can shorten the time
by not adding the treadmill in or lessening the amount of actual time.
This type of workout will keep
your heart rate up and help you burn extra calories. Your heart will be strong
and conditioned and ready for your new year of intense training!
-Drink plenty of water throughout
the day.. Especially if you are having a couple drinks! I take the Emer'gen C and
Electro Mix paks (www.alacer.com) to add
to my water so that I can combat any colds and supply myself with adequate
minerals. These are really good to have after a night out with the family that
includes alcoholic drinks!! Yes, I drink, but am a lightweight so not too much!
-If there is a Doggie in the family
you may be traveling to, ask to take it for a walk! Getting outside will be
refreshing - be sure to bundle up if it is cold though!
-Keep some fitness mags with you
so that you have a couple good articles to read to help keep your motivation!! You
know the saying, "Out of site, out of mind"
Or order my Fitness book,Monica Brant's Secrets to Staying Fit & Loving Life! Off the MALL
section of www.monicabrant.com I have all kinds of tips for extra motivation
included in book!
-Unless you are dieting for a
show, allow yourself some room to have fun and eat some deserved goodies! If you
work hard all year your mind will be grateful if you give it some time to relax
and just enjoy!
Mostly don't be hard on yourself if you indulge a bit- just try to do your
best!
Once the New Year comes around,
then attack it full force and make some gains or loose that extra few pounds you've
been dreaming of losing! Make it happen!
If you are looking to start a
Nutritional program, may I suggest the new ONLINE Nutrition program I am
offering?!
Since 1995 I have been building my
physique with this method of eating: Blood Stabilization.. after learning of the amazing online software
that allows someone to build their nutrition plans around this exact method, I had
to get involved with the company (Venice Nutrition) and offer it to you!
The affordable ($19.95/month
membership) program aids in education of why we should eat this way and
provides a customized program to each individual. Adding your own favorite
foods is a great perk too!
Please visit www.MOJOWellnessPros.com for more details on this amazing program!
**IF YOU ARE INTERESTED IN TAKING ADVANTAGE OF A 30 DAY TRIAL MEMBERSHIP CLICK HERE: MOJOREGISTER
BE SURE TO USE THE CODE 1060 IN THE CERTIFICATE NUMBER SPACE on the Register page!
 |
2009 Hardfitness Calendar
I was honored with the cover of JC's Hardfitness Calendar for 2009!
I have (19) copies here at home! If you are interested in owning an autographed copy, please order through PAYPALand use my account: Monica@monicabrant.com
Price: $19.99 (with signature- Retail price is $13)
S & H: $7.50 USA Priority Mail
S & H: $10.50 all other countries
*USA order Total: $27.49
*FOREIGN order Total: $30.49
PAYPAL________________________________________________________
|
________________________________________________________
The following are the camps scheduled for
2009-
2009
* F.E.M. Camp - February 6-8- Austin,
TX
* F.E.M. Camp - March 20-22- Pensacola,
FL
* F.E.M. Camp - May 1-3- Calgary,
Canada
* mini -
F.E.M. Camp - June 5-7 - Palm Springs, CA
* F.E.M. Camp - September 11-13 - MDR,
CA
For more
details on 'What's included', Cost and to send an
email request for a REGISTRATION
FORM, please see Official Camp website:
Or you may email ME directly and let me
know which camp you are hoping to receive a REG FORM for!
Hope to see you Ladies at camp next
year! xo MO
________________________________________________________
|
CKT - Certified Kettlebell Teacher
Anyone want to go and take the course along side me?
If interested visit this link:
KBCERT
Date and Time:
January 10th and 11th- 2009
9:30AM - 5PM (both days)
Dallas Police Department Academy
5310 Red Bird Center
Dallas, TX 75237
For more information, contact: Ken Blackburn
***Be sure to let Ken know I sent ya! There is a discounted price for anyone attending through me!
|
|
|
|
|
` |
