"If you have no confidence in self, you are twice defeated in the race of life. With confidence, you have won even before you have started." Marcus Garvey

On Sunday the 16th I completed my first Austin Triathlon. 500m swim, 16 mile bike ride, and 3.1 run. What a challenge! During the run I questioned my motivation to finish. I was overwhelmed by the heat, extreme leg fatigue, and a fearful desire to just stop and quit. At that moment I had an ah ha moment. Why did I want to compete in the sport of triathlon in the first place. What motivated me for the past two months to add 9 more hours of exercise a week into my existing, immensely active schedule? I HAD A GOAL. And it was that goal that enabled me to slowly put one foot in front of the other to complete what I had started.

"If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It's up to you." Dave Scott

Upcoming Clinic: Urban X Training
September 14th - October 7th M and W
6:30pm - 7:30pm
Registrar before September 14th and pay only $145 members, $190 non-members

Approximate calories burned with exercise per hour:
http://www.livestrong.com
1. Sculpt or Pump: 395
2. Spin Class: 460
3. Kickboxing: 620
4. Stairmaster: 592
5. Running 6mph: 658

Exercise Game Plan: Stepping it up a notch:

Making a difference in the composition of your body

3-6 45-70 minute workouts combining both cardiovascular and resistance training at moderately high intensity.

Try this 30 minute Interval Circuit workout:
6 minutes on Stairmaster
6 minutes on Treadmill at 7-10 incline, 3.0-4.5 speed
20 weighted squats
20 Chest Press on Free Motion Machine
15-20 Assisted Pull ups
20 Stationary Lunges on each leg
20 Weighted crunches on stability ball
5 minutes on Treadmill at 8 incline and 3.0-4.5 speed
5 minutes on Stairmaster

Goal Setting:

Without a goal, there is no direction.
What are you working for? What is your motivation? If exercise and fitness do not excite you like it does for me, then what will make the process of health and fitness obtainable for you? This week most battled with fatigue, including myself, especially after my race. When tired, stressed, overworked, and under nourished what will motivate you personally to stick to your workout schedule?

1. Set a short term goal: August 23rd to October 1st. What would you like to accomplish in six weeks?
2. Write it down and say it out loud!
3. Define in concrete terms what you would like to achieve.
4. Be effective. Establish a game plan and be consistent.
5. Track your progress weekly.

By October 1st I will:
1. Complete two triathlons.
2. Learn how to do a Fitness Newsletter. (check)
3. Sign up for three 5k races to complete by the end of the year.
4. Workout five times a week - 3 resistance training workouts, 3 runs.
5. By an Ipod and say goodbye to compact disc for classes.

What are you working for?
Do you want to fit into your jeans for the fall? Do you want to lose weight in order to have a baby? Do you want to maintain your progress within your busy schedule and the stressful demands of work? Do you want to build calves and whittle your waist? Do you want to complete a half marathon?

What ever the goal is, establish a game plan, track your progress, and be flexible. Learn to adapt to what life throws at you. Be realistic with your goals and how you will achieve them. With out change, there is no progression.

Nutrition:

Eat Clean Principles: Chelsea's Adaptation

1.Eat every 2-3 hours
2. Eat 5 - 6 meals a day
3. Control your portions:
Starch: Fist size
Protein: size of 2 palms
Fruit: tennis ball size
Vegetable: size of fist
4. Pack your meals: All you need is a cooler, Tupperware, ice packs, and an assortment of nutritional food choices.
5. Combine lean protein and complex carbohydrates at every meal.
6. Always eat breakfast: 300-500 calories
7. Drink 8 cups of water daily
8. Limit over processed and refined foods and saturated and trans fats.
9. Eat more fruits and veggies.
10. Eat to fuel your body.

Healthy Choices to help you nutritionally throughout your day: Pack your cooler.

Central Market Instant plain oatmeal with nuts and fruit
Ezekiel Whole grain bread and wraps for sandwiches
Hard boiled eggs or egg whites
Individual cottage cheese packs
Individual plain yogurt or Greek yogurt packs
Bulk nuts
Rotisserie chicken: Breast
Hormel and Purdue pre-cooked chicken packs: in lunch meet section
Boars Head sliced turkey: in deli
String cheese
White chicken, brown rice, veggies, and sesame seeds
Turkey lettuce wraps with tomato
Peanut butter and almond butter
Peanut butter and banana sandwiches
Central Market whole grain waffles (add peanut butter and banana for a healthy sweet treat)
Turkey and avocado and tomato sandwiches
Sliced apples, string cheese, and almonds
Carrots and Hummus: pre-made hummus is great (choose original or flavored)
Celery, peanut butter and raisins
Birds Eyes frozen brown rice, frozen vegetables, frozen pasta meals: all to be steamed in microwave for only 5 minutes - These save my life daily!!!!!!!!!!!!!!!!!!
Canned beans: just rinse thoroughly to get salt off
Skim milk "kids" cartons: Good source of calcium and energy before a workout
Protein shakes: GNC can help you with proper choice. Choose a low fat and low carbohydrate version.


Making fitness a lifestyle is a long term process of consistent action, focus, and adaptation. Be patient. Work hard. Set short term goals. Establish a realistic fitness game plan. Track your progress. Be flexible within your game plan. Know what you are working for. Live healthy and happy.

See you in the gym.