Is there an effective way to kill those munchies? The sweet, the salty, the crunchy munchies that arrive at some point during the day or that particular week (PMS). I have heard and read of different suggestions that are suppose to kill the Crunchy, Salty, Sweety Munchy. By the way he is part of the fat devil's team. Anyway this week I was watching Biggest Loser and the contestants ask Bob what do they do when the Mr. Munchy arrives? He said "Yoplait" I wonder would that really work. So this week , I'm on a mission to kill Mr. Munchy. I have a plan. But I wonder which attack will work?
Attack Plan
1. Chewing gum
2. Yoplait
3. Eat a small protein rich meal
4. Protein shake/Bar (only 1 -- I love those Balance bars like a snicker and I will eat 2 or more)
5. Wait 20 minutes and reevaluate the craving
6. Just Eat it (smaller portion than what I had plan for) Will this be possible?
7. Brush my teeth
8. Eat some fruit or raw veges
9. Exercise-- walk around if I'm at work or do 30 minute session if I'm at home
10. Pray-- Prayer changes things
I will be testing the following attacks this week and blog about what seemed to work. This is really going to be interesting to see if any of this really works. I encourage you to try it to and let me know.
Fit Party Update
Working on the last Block of Core Party and just Yoga Party left. I will have more time to work on finishing FIT after next week. I will be changing jobs. I will be so glad to go back to my old job. I can't wait. My friends and I are going out to celebrate on Friday-- will try to post pictures of the Celebration.
Katina Hunter
Saturday, January 24, 2009
Saturday, January 17, 2009
Creative Training-- Part 1
This year I have decided to post Creative Training on my blog to get you out of your exercise Rut! Creative Training is training in ways that you have not trained before. We all get stuck doing what we did last year. But this year I want you to look at your current program and add creative training somewhere in it. I will be posting different ways to add/change your program throughout the year. In this particular post I'm focusing on strength training. I have lots of videos and workouts that all do different things with strength training. Some are total body, some are split workouts (chest/back. abs, Legs/shoulders, etc.), and some are upper and lower body. How do you put all of these workouts in a weekly routine? It can be a challenge and you could miss out on really getting the most out of your workouts if you stick to the same ones all the time or rotate them wrong throughout the week. So how do we make the best out of our strength training workouts/videos?
1. Group your strength training workouts according?
Total body
(Total Body with an emphasis on............) Lots of instructors like to kill a particular body part in a total body routine and when you do that video make a note that it is a total body with emphasis on whatever body part they killed. Ex. Pump Party/shoulders ( I love shoulder work) NYC/triceps (Kelly Coffey-Meyers)
Split Routine-- Bis/Tris , Chest/Back, Shoulders/Abs, etc. (You can change your split routine by grouping them differently-- Bi/Legs, Shoulders/ Legs, Chest/Abs, etc.)
Lower Body -glutes, quads, calves, hamstrings, inner and outer thigh
Upper Body -- back, chest, shoulders, biceps, triceps, and abs
Compound Total Body (compound exercises)-- working lower and upper body together
Circuit Workouts--- (cardio alternating with strength training)
Ab only Workouts
2. Decide what your goals are?
Tighter thighs--- Lower body
Tone arms-- biceps/triceps/ shoulders
Muscular endurance-- compound exercises
Rock hard core-- abs
One stop shop-- circuit training
Weight loss
Etc...........................
3. Decide what type of rotation you would like to do for how long? I suggest not doing the rotation longer than 4 weeks. Anything longer makes it hard to stick to and boring. Here are a few examples:
1.Total body with an emphasis on abs for 3 weeks-- 3 sessions per week Ab workout everytime you total body Mon/Wed/Fri
2.Circuit Workout for 4 weeks-- 4 sessions per week Mon-Thurs
3.Split workouts for 3 weeks with an emphasis on Lower body-- Mon-- Chest/Back and Lower body workout Tuesday-- bis and triceps Wednesday-- Abs, Legs
Friday-- Shoulders and Lower body workout
4. Total body with emphasis on a split-- 3-4 exercises from your split Chest/Back and 1 exercise from each other body part. 3-4 exercises from Bis/Tris and 1 exercise for each other body part
5. Alternating Upper and Lower Body-- Monday-Upper Tuesday-- Lower, etc.
6. Split with 1 total body exercise
7. Total body x2 with 1x compound exercise
The list could go on and on. So I encourage you to pick a way to train that you have never done before. Step outside of your box. Our bodies adapt and we have to keep tricking it. My
current 3 week creative training consists of --- Total body with emphasis on abs/ cardio 45 mins alternating days--step,kickbox or hi-low,Walk/run (interval workout), yoga once a week. After you are finish with your rotation, measure your results? Muscle strength, tone, endurance, clothes fit better, can see abs, thighs looking tighter, weight loss, and did I like it? See what rotation works the best for you and your body and work from there. So I encourage you to put an identity to your workout today. Look at your workout and name it.
The beauty of fitness is that you can create your own way of training to figure out what works best for you. So encourage you to look at your program and think of ways to add variety to jazz up your program. I know lots of people that do the same thing everytime they exercise. How boring is that? Anyway, let's add creative training to our program today.
Katina Hunter
1. Group your strength training workouts according?
Total body
(Total Body with an emphasis on............) Lots of instructors like to kill a particular body part in a total body routine and when you do that video make a note that it is a total body with emphasis on whatever body part they killed. Ex. Pump Party/shoulders ( I love shoulder work) NYC/triceps (Kelly Coffey-Meyers)
Split Routine-- Bis/Tris , Chest/Back, Shoulders/Abs, etc. (You can change your split routine by grouping them differently-- Bi/Legs, Shoulders/ Legs, Chest/Abs, etc.)
Lower Body -glutes, quads, calves, hamstrings, inner and outer thigh
Upper Body -- back, chest, shoulders, biceps, triceps, and abs
Compound Total Body (compound exercises)-- working lower and upper body together
Circuit Workouts--- (cardio alternating with strength training)
Ab only Workouts
2. Decide what your goals are?
Tighter thighs--- Lower body
Tone arms-- biceps/triceps/ shoulders
Muscular endurance-- compound exercises
Rock hard core-- abs
One stop shop-- circuit training
Weight loss
Etc...........................
3. Decide what type of rotation you would like to do for how long? I suggest not doing the rotation longer than 4 weeks. Anything longer makes it hard to stick to and boring. Here are a few examples:
1.Total body with an emphasis on abs for 3 weeks-- 3 sessions per week Ab workout everytime you total body Mon/Wed/Fri
2.Circuit Workout for 4 weeks-- 4 sessions per week Mon-Thurs
3.Split workouts for 3 weeks with an emphasis on Lower body-- Mon-- Chest/Back and Lower body workout Tuesday-- bis and triceps Wednesday-- Abs, Legs
Friday-- Shoulders and Lower body workout
4. Total body with emphasis on a split-- 3-4 exercises from your split Chest/Back and 1 exercise from each other body part. 3-4 exercises from Bis/Tris and 1 exercise for each other body part
5. Alternating Upper and Lower Body-- Monday-Upper Tuesday-- Lower, etc.
6. Split with 1 total body exercise
7. Total body x2 with 1x compound exercise
The list could go on and on. So I encourage you to pick a way to train that you have never done before. Step outside of your box. Our bodies adapt and we have to keep tricking it. My
current 3 week creative training consists of --- Total body with emphasis on abs/ cardio 45 mins alternating days--step,kickbox or hi-low,Walk/run (interval workout), yoga once a week. After you are finish with your rotation, measure your results? Muscle strength, tone, endurance, clothes fit better, can see abs, thighs looking tighter, weight loss, and did I like it? See what rotation works the best for you and your body and work from there. So I encourage you to put an identity to your workout today. Look at your workout and name it.
The beauty of fitness is that you can create your own way of training to figure out what works best for you. So encourage you to look at your program and think of ways to add variety to jazz up your program. I know lots of people that do the same thing everytime they exercise. How boring is that? Anyway, let's add creative training to our program today.
Katina Hunter
Friday, January 9, 2009
Regroup Queen
I know with the New Year here we have placed lots of expectations upon ourselves to adhere to some type of plan/regime---Be it fitness, financial, spiritual, etc. So we start out really great and we have a slip up in the plan and we decide that our plans were unrealistic and we just say forget it. But I'm here to say " Don't give up! " It may take you all year to achieve your goal, but you will never have a chance if you abandon it. REGROUP and start over. I have a perfect example for you. With me training for FIT Party, I have developed a fitness regime for most days of the week. I keep a calendar and I write my workouts and I love to check them off. Well on Tuesday after working all weekend and doing my workouts I was tired as a dog. I could not move my body off the couch. I had those thoughts of I can't stick to the program. I did not work out that night. So the next day I had two choices--- Abandon the regime or keep going. The next day I was energized and I kept going and I did not think about my mishap. I needed to rejuvenate and reenergize. And I'm glad I didn't quit because I have finished Step Party portion of FIT Party and started on Core Party and I have lost 4 pounds!!!! (15 more pounds to go) So I'm here to say just "REGROUP." I call myself the Regroup Queen because if I mess up (which I do) I just regroup.
Katina Hunter
Katina Hunter
Tuesday, December 30, 2008
Happy New Year!!
I would like to wish everyone a Happy New Year. This New Year 2009 will brings us good health and good workouts. I am working my hardest on FIT Party. I have completed all of the choreography for Kick Party, Upper Body Party, and Lower Body Party. I have 2 blocks of choreography for Step Party and I'm currently working on the third. So in the next couple of weeks I will be working on Step, Core, and Yoga Party. I will also be using different music to see what works the best. After that I will take it to my class and get some feedback and make some adjustments. I'm thinking that I will be ready to film sometime between February and April of 2009. I'm really excited about 2009. Let's all believe that this is going to be our BEST YEAR YET.
HAPPY NEW YEAR
STEP PARTY
KATINA HUNTER
HAPPY NEW YEAR
STEP PARTY
KATINA HUNTER
Friday, December 19, 2008
Fit Party Update & Merry Christmas!!!
I've been in my studio working on Lower Body Party/Upper Body Party/ Kick Party. I'm always trying to come up with new and interesting ways to work your muscles. I have stumbled upon a unique way to keep everything quick, sweaty, and results driven. Lower Body Party and Upper Body Party each will be 15 minutes total in length. Each 15 minute block will be broken down into 5 minute segments covering the major muscle groups but each 5 minute segment will work the muscle groups in a different kinds of ways. So once you get sweaty with the 5 minute block and can't take another "whatever" you are on to the next block. I'm going to be testing this 5 minute block concept on my body these next couple of weeks. I will show my progress. Kick Party will be similar with 3 blocks lasting 5 minutes with kicks and punches in between to transition from block to block. I have also forgot about Core/Abs. I will be adding a 15 minute core/ab workout to Fit Party. (Thanks for the suggestion Jennifer!)
New Breakdown for Fit Party
Each segment 15 minutes (3 blocks of 5 minutes)
1. Step Party
2. Kick Party
3. Lower Body Party
4. Upper Body Party
5. Core Party
6. Yoga Party
Total= 1 hour and 30 minutes
I would like to Wish Everyone a Merry Christmas!! Be giving and grateful for your health.
Katina Hunter
Friday, December 12, 2008
How to Get Your Groove Back
I have had several people email me about having problems staying on track with their exercise routine. I'm a great person to ask because I'm having a similar problem. I think at some point or another we all get into a rut. It can be so hard to stay on track when demands of your life consume so much of your time and energy. And if you get out of the groove, it hard sometimes to get back into the groove. Look, we shouldn't feel bad about being somewhat deficient because even Oprah can get off track. The good news is that we can get it back! The first step is to develop your Get Your Groove Back Plan. You can always reassess, redevelop and reinvent your psychy and exercise routine. Here are some things that I suggest you do when you get your groove back:
Get Your Groove Back Plan
1. Cut ourselves some slack--- It's ok that you got in a rut. Don't focus on the past behaviors. Today is a new day with a new plan to get your groove back.
2. Fitness Calendar-- I am a check off girl. I love list --- so write on the out on a calendar and mark my workout off when I have completed it. It gives you a sense of accomplishment and it helps keep you on track.
3. Realistic Goal Setting and Rewards-- You tend to stay on track if you have a specific goal that you want to obtain. Set realistic short term goals so that it will be obtainable. And once you reach that goal, you are motivated to continue with your next short term goal in order to reach your overall long term goal. And reward yourself with each short term goal accomplishment-- new pair of jeans, new workout tape, new workout clothes, or new workout shoes--- whatever you like.
4. Get a Fitness Buddy--- You can't let your buddy down and you can't let your buddy out do you. So this keeps you motivated and on track. (Tamra is mine--- she is so great about calling me on my days off and getting me to the gym-- Tamra is featured in Party3 series)
5. Psychy Training
Quote some of these saying--- pick your favorite
" I can do anything for 30 minutes" ( And once I start, I usually exercise more than an hour)
"The miracle isn't that I finished. The miracle is that I had the courage to start."
" I will feel so much better if I do it."
"Can I give more?"
"Every step I get closer."
"I can do this."
" If I fall, I will jump up!"
" If I believe and I will receive"
6. Walk your walk. Just make sure you move throughout the day. Get a pedometer!!!
The most common excuse for not exercising on a regular basis is lack of time, so stop thinking of exercise as only planned activities and instead simply try to move more all day long. For most people, the majority of their calorie use during the day comes from these types of unstructured activities rather than a formal exercise plan. If you need a visual reminder, wear an inexpensive pedometer as a simple way to motivate yourself to take those steps.
7. Try something new--- don't go back to your old exercise routine-- try something different and mix it up. Be creative!
Happy Holidays,
Katina Hunter
"I've got my Groove Back" (Another motivational quote)
Get Your Groove Back Plan
1. Cut ourselves some slack--- It's ok that you got in a rut. Don't focus on the past behaviors. Today is a new day with a new plan to get your groove back.
2. Fitness Calendar-- I am a check off girl. I love list --- so write on the out on a calendar and mark my workout off when I have completed it. It gives you a sense of accomplishment and it helps keep you on track.
3. Realistic Goal Setting and Rewards-- You tend to stay on track if you have a specific goal that you want to obtain. Set realistic short term goals so that it will be obtainable. And once you reach that goal, you are motivated to continue with your next short term goal in order to reach your overall long term goal. And reward yourself with each short term goal accomplishment-- new pair of jeans, new workout tape, new workout clothes, or new workout shoes--- whatever you like.
4. Get a Fitness Buddy--- You can't let your buddy down and you can't let your buddy out do you. So this keeps you motivated and on track. (Tamra is mine--- she is so great about calling me on my days off and getting me to the gym-- Tamra is featured in Party3 series)
5. Psychy Training
Quote some of these saying--- pick your favorite
" I can do anything for 30 minutes" ( And once I start, I usually exercise more than an hour)
"The miracle isn't that I finished. The miracle is that I had the courage to start."
" I will feel so much better if I do it."
"Can I give more?"
"Every step I get closer."
"I can do this."
" If I fall, I will jump up!"
" If I believe and I will receive"
6. Walk your walk. Just make sure you move throughout the day. Get a pedometer!!!
The most common excuse for not exercising on a regular basis is lack of time, so stop thinking of exercise as only planned activities and instead simply try to move more all day long. For most people, the majority of their calorie use during the day comes from these types of unstructured activities rather than a formal exercise plan. If you need a visual reminder, wear an inexpensive pedometer as a simple way to motivate yourself to take those steps.
7. Try something new--- don't go back to your old exercise routine-- try something different and mix it up. Be creative!
Happy Holidays,
Katina Hunter
"I've got my Groove Back" (Another motivational quote)
Thursday, December 4, 2008
Keep the Fat Devil in Hell with 275
Have you been in a great groove---eating right, exercising, and finally reaching your goal weight and maintaining it. And then out of the blue, the fat devil arrives. Changes in you schedule have cause you to skip some workouts, grab some not so good choices of food and before you know it those 10 or so pounds that you lost have found their way back into their favorite places on your body. DARN IT!!! Well you are not by yourself it has happen to me. So what do we do to kill the fat devil. We drag out tired old body and work out. Have many minutes? I have the answer to get it back and maintain it. You will not believe what you have to do.
I have read an interesting article from a medical journal that found that the group who exercised at least 275 minutes per week maintained weight loss compared to the group that did less. I thought that was very interesting, since I've been somewhat deficient in only getting about 180 minutes in per week. So I'm stepping up my game.
Fit Party Update
I have worked on Kick Party and Upper Body Party. Just have to tweak and teach it in my class to see how it goes. In 15 minutes it will be intense from start to finish in each section---- no time wasted here.
I would like to wish everyone Happy Holidays!!!!
Katina Hunter
Remember exercise at least 275 minutes a week these next couple of weeks (during this good eating time-- Holidays). Let's keep the fat devil in Hell !
I have read an interesting article from a medical journal that found that the group who exercised at least 275 minutes per week maintained weight loss compared to the group that did less. I thought that was very interesting, since I've been somewhat deficient in only getting about 180 minutes in per week. So I'm stepping up my game.
Fit Party Update
I have worked on Kick Party and Upper Body Party. Just have to tweak and teach it in my class to see how it goes. In 15 minutes it will be intense from start to finish in each section---- no time wasted here.
I would like to wish everyone Happy Holidays!!!!
Katina Hunter
Remember exercise at least 275 minutes a week these next couple of weeks (during this good eating time-- Holidays). Let's keep the fat devil in Hell !
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