If you’re talking 5-10 pounds, that may not require a trip to Jenny Craig, but 20 pounds or more could pose an issue to not only your wardrobe, but your self-esteem as well.

Extra pounds bring more attention to your waistline and your mind. You have to think more about what you are going to wear, how it falls on your body and how you look when you walk away. Those mind games can cause you to do absolutely nothing and say to yourself, “What’s the use?!” The problem with this behavior is that what you’ve been doing has caused you to gain weight and if you continue this way, you WILL gain more.

STOP!

That’s right, stop right now, exactly where you are and exactly what you are doing. You cannot continue. You know you can’t, it will only get worse.

Here’s an idea, try something new. Actually, it’s not new, but it will be new to you.

Where Are You?

The first step is to figure out where you are right now. Figuring things out has more to do with where your mind is as opposed to your physical location. Your mind and the actions you have taken worked together to bring you to this point. So once you figure out where you are mentally, you can begin to move forward.

I know it sounds a little “out there,” but if you really think about it, you really are the master of your universe. Whatever it is that you really want to do, you can do it.

So you want to lose weight? Make it happen. Decide right now that you will do it, no matter what. This goal is one goal that you will accomplish and you will be so happy when you see it to completion.

OK, so now we’re on the same page and now you’re ready to move forward.

The How is Inside You

There are hundreds of gurus and fitness experts chomping at the bit to tell you most of what you already know. The issue isn’t that you don’t know what to do; the issue is doing it and sticking with it until you reach your goal.

You just have to turn “on” the knowledge and power that you already have and move forward into “doing.”

So let’s give you a little nudge in the right direction.

1. Create a Plan of Action: Your plan needs to consist of the following:

• What you’re going to do to lose the weight?
• How you’re going to stick with it?
• Who is going to help you stay on track?
• Why are you doing this in the first place?
• When are you going to start? (a specific date and time is so much better than “tomorrow”)

2. Start Journaling: Writing is not only therapeutic, it helps you to be accountable to your biggest fan, YOU! Keep a record of what you eat and when; and what you do when you workout, along with how often you’re doing it.

3. Get Geared Up: Make sure you have the right clothes to workout in. They need to fit well and allow you to move easily. Shoes are important too, so make sure you have good support for all this movement you’re going to be doing.

4. Check Your Kitchen: If tempting foods surround you at your home, you WILL eat them. Get rid of those temptations by donating them to local shelters or better yet, invite some friends over and cook a couple meals for shelter residents. You’ll feel better instantly, both about what you’re doing right now and what you’re going to be doing to feel and look better in the near future.

Image(s): FreeDigitalPhotos.net

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I thought you would say YES!

Well, stop eyeing those cannonball-like versions of a metal purse and start using them. The proper name is kettlebells and they pack a wallop in the gym compared to regular dumbbells. Researchers found that people who performed a 20-minute kettlebell workout burned almost 300 calories. Plus, you’ll burn more fat longer and later, as your muscles repair themselves.

The Kettlebells Workout Pack is a great gift for Mom to help her get in shape on her special day.

Kettlebells aren’t just for guys, check out this workout.

Here’s a step-by-step kettlebell workout for you from Women’s Health

The Kettlebells Workout Pack is a great gift for Mom to help her get in shape on her special day.

What’s included in the Kettlebells Workout Pack

• Premium Kettlebells Now includes 5lb. & 8lb. weights. Cast iron bell is encased in vinyl to help reduce noise and prevent damage to floors. Smooth, solid steel handle for comfortable grip. Handle size varies from 1″ to 13/8″ depending on the size and weight of the kettlebell.
• Kettlebell Basics – DVD Learn how to perform basic kettlebell exercises safely and effectively with both single and double kettlebell drills. Lisa Shaffer. 2006, 38 min. 1 lb.
• Kettlebell Training Poster2009 gear awards Top Gear of the year award winner! Great results, less intimidation! Like a traditional kettlebell, the k™rª Kettleball is an excellent tool for strengthening the core. Constructed of pliable materials, the k™rª Kettleball is an attractive, user friendly alternative to cast iron kettlebells in group exercise classes and personal training sessions. These unique, nonscuffing kettleballs are uniformly sized for consistent technique development and feature a 11/4″ durable, molded polypropylene handle for a solid grip and smooth rotation. Highly visible weight label and color-coded handle. Fits standard kettlebell racks.

Get your Kettlebells Workout Pack now, makes a great Mother’s Day Gift

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Let’s say you are trapped underneath debris, do you have the strength to get yourself out of that situation? What if you had to get a loved one to safety? Would you have the stamina to drag them, push them or maybe carry them out of harm’s way? No one really likes to think about what could happen in an emergency, but the only way to be prepared is to address the situation before it happens.

Practice, Practice, Practice

Our military, first responders and rescue units do it all the time. They run through drills, hypothetical situations and exercises that are created to prep them for the real “just in case” scenarios that happen in life. Granted some things may never happen, however, some of the situations really do come true, in one way or another.

A couple of years ago, I attended a self-defense class and the instructor said that in an emergency, you might not be able to dial 911. Why is that? Because you haven’t practiced doing it. With all the adrenaline surging through your body, you might not be able to think what to do or even control your hands enough to stop shaking and do it. Now that’s pretty scary.

Don’t get Caught, Get Prepared

So what do you do? Get prepared. You can’t anticipate some emergency scenarios, but others you most certainly can. Here is a list of things you can do to get yourself fit and ready to tackle the unknown situations so you’ll have a better chance of being a survivor rather than a victim.

1. Start Running: I suggest you start using that treadmill that’s propped in the corner with all the clothes on it. It’s really not a clothes horse; it’s actually a great tool to use to increase your cardiovascular capacity or stamina. Start with a walk three times a week for 20 minutes each session. Over the next 6 weeks increase your time to 30 minutes per session and end with running the full 30 minutes. This will expand your heart’s ability to pump blood to your body and keep you from getting winded so quickly.

2. Lift and Pump: OK, so you’ve got your heart on track, now you need to get your muscles in shape. I’m not trying to get you to look like a body builder, but in order for you to be any good to anyone—even yourself—in an emergency, you have to be strong. Strength comes from putting stress on your muscles and making them stronger. Start lifting weights, sign up for a bootcamp, kickboxing or strength conditioning class 2-3 times per week. Don’t worry if the first session is lackluster, keep at it, you’ll be amazed at how quickly your body starts to adapt and change.

3. Eat to Fuel Your Body: It’s not enough to start running and lifting, you have to fuel your body with the right foods or everything else you’re doing is for naught. Feed your body the nutrients it needs to stay healthy and fit. This includes plenty of fruits and vegetables, lean proteins and whole grains. Eat often, 4-5 times per day and keep your sugar intake low. You don’t have to be a Spartan, just use your common sense and don’t overdo it.

4. Control Stress: In an emergency situation, cooler heads prevail. That means that when something does happen, you can’t be running around like a chicken with their head cut off. If you and your loved ones are to survive, someone has to control the chaos. Since you’ve been training to do it, it’s your time to shine. Learn to control both your stress levels and your reaction to them by engaging in Yoga and meditation. Also find or create a quiet space in your home to use as your “calm center.” Once you know what controlling stress feels like, you’ll be better able to summon that feeling in an emergency.

5. Create an Escape Plan: Physically you’re good, mentally you are on target, now you have to commit to memory the correct path or plan to take to survive the emergency. If your house is burning down, how will you know if family members are safe or trapped? This is only one scenario, but it could be a crucial factor when you decide whether or not to run back into a burning building. Even if you are strong and your stamina is in tip-top shape, why risk dying when you don’t have to? So make a plan, discuss it with everyone involved and practice it over and over again. Knowing that you have a plan and the people involved know their role makes it less stressful when you’re trying to take control. Less stress is a good thing.

6. Exercise Your Brain: The final step in being fit enough to survive an emergency is to make sure you know what you need to know.

• What supplies will you need if a tornado hits your home?
• What are the emergency routes to get out of your town, city, village or province?
• What are the emergency numbers? Sometimes “911” is not enough.
• Where is the nearest hospital? How long will it take you to drive there? Walk there?
• What is the chain of communication if you or your loved ones get separated?

I hope these tips and strategies will help you to survive an emergency situation. Get started today on making sure you are fit enough to survive.

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Tune in today as 8-Time Mr. Olympia Lee Haney talks about what makes his new certification different from all the others out there.

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