No Motivation, No Problem

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AppId is over the quota

I believe many people are waiting for motivation to show up – as if they can’t make any progress without it. Feeling motivated comes and goes, so you can’t rely on it to keep you going. Science, however, is constant. The work you put in will always reap a reward. If you are one of those people who keep waiting to “feel” motivated, STOP. Stop wasting precious time waiting on a feeling to show up. Instead, use your noggin. Focus on the facts. Focus on the reward, not the work.

Although there are times I feel energized to run, and jacked to lift – they are too few and far between to rely on those feelings to keep me going. So, I rely on routine, discipline, commitment and follow through to get me where I want to be.

Why do I focus on motivational quotes and photos to help others? Because I’m the most unmotivated person I know. I know what I have to tell myself day after day to get to the gym. I know what it takes to talk myself out of ordering french fries. Fitness does not come easy for me. I’d rather lay on the beach and eat a burger like this chick! But I know how it will make me feel afterwards, and it ain’t pretty. Do you want to know where all my motivational quotes come from? They come from my own daily struggles, lessons learned and many failures.

Feeling motivated can be pretty magical, but being disciplined is way more powerful. No matter how you feel or how you perform, as long as you keep showing up and doing the work, you WILL get the reward. Keep Showing Up.

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

30 Days of Motivation: Fat WILL Surrender

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AppId is over the quota

If you are doing everything right, counting calories, and working out regularly, fat WILL eventually surrender and give up the fight. Sometimes it takes a while to break a plateau. Sometimes it takes a while to see the results you want. But, IF you are doing everything right, fat will have to eventually raise the white flag.

Just because your scale hasn’t budged YET, doesn’t mean you aren’t wearing fat down. You could literally be losing fat and gaining muscle – and your weight could be the same (while you are losing fat). Of course, over time, your weight will eventually drop, but it is common for the scale to remain the same in the beginning of a fitness program because of these changes going on inside.

Our muscle gets fuller from the new activity, causing them to weigh more. That’s why our muscles feel firm and “pumped up”. While our muscles fill out, we are also simultaneously losing body fat, but our weight appears to balance out on the scale (or worse, it actually goes UP!). Have no fear. Just because you don’t see the changes on the scale doesn’t mean you have SERIOUS changes going on inside.

Look at this photo of me holding a replica of 5lbs of fat (left) and 5lbs of muscle (right). See how much smaller 5lbs of muscle is compared to 5lbs of fat? This is why we can appear smaller, but our weight can be the same. That’s also why you can swear you are losing weight, then get on the scale, only to be discouraged that the scale is not agreeing with your belt. Your belt says you’ve lost in your waist, but the scale acts like no changes have been made. If you are feeling thinner, you are right. You are getting thinner – and eventually, the scale will agree.

Without doing a fancy body composition analysis (like the one we have, called the InBody), it’s hard to believe what is really going on. Yet, if you could see that you’ve lost 4lbs of fat and gained 4lbs of muscle, you could celebrate – and let that information motivate you to press on. Unforunately, it’s around this time that people give up. They let the scale sabotage their progress. They’ve worked harder than they ever have before, yet they aren’t getting the reward they want on the scale, so they quit – and they quit RIGHT before the scale would have started to show major progress.

Tomorrow, I will go deeper into fat vs. muscle – and I will address some of the exceptions to the rule, as well as some warnings. I  will also give you some ideas of what to expect while you are working toward your goal. If you don’t subscribe, be sure to subscribe today so you don’t miss it!

Remember, the key to any fitness program is remembering you are a science project – and science projects have many variables. You have to understand that weight loss may take some trial and error ..and a lot of patience. Just promise me this: Keep Showing Up and Never Give Up! If you do that, Fat WILL Surrender To You!

More Tips & Fitness Tidbits

Visit the Reader’s Digest Health section and try their handy dandy BMI and calorie intake calculators, and helpful weight loss articles.

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

30 Days of Motivation: The Truth About Training Your Abs

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AppId is over the quota

In yesterday’s blog I talked about how it would take 8,250 sit ups to erase one cheeseburger. Why did I pick sit ups for the exercise? I didn’t choose it because it’s the most effective exercise. I chose to use sit ups as my example simply because many people are still under the impression you can work your belly off with ab exercises.

While many people would say it’s a “no-brainer”, that you need to do cardio to burn calories (or stored fat) over doing a specific exercise to target one area, tell that to the millions of people who spend their hard-earned money on silly ab-flattening devices. Why? Because dumping money on a chance to get abs with ease is a lot more tempting than trimming down the hard (and right) way.

If you want to lose your belly fat, tighten your midsection, and see a six-pack, here are 25 ways to waste your money.

Ab RocketAb GliderAb LoungeSix Second AbsAb RollerAb RockerAb WheelAb DoerAb FlyerAb ForceAbs of SteelAb CoasterGo-Fit Core Ab BallFlex Belt Abs TonerWaist TrimmerThe Crazy AbsAb EnergizerAb Circle ProSemi-Recumbent Ab BenchAbmat Abdominal ExerciserSlendertone Abdominal Muscle TonerBody by Jake Abs ExerciserAb Rocket TwisterVelform Sauna BeltMulti Core Flex Pro Ab Gym

NOTE: If you are bowing up right now, and about to post a comment telling me how much you love your Ab Wheel, hold your breath. I’m not saying that some of the ab devices don’t actually work your abs (although most of the items on the list are junk). What I’m saying is, you don’t need them to get great abs – plain and simple!

If you REALLY want to get rid of all those past mistakes stuck to your belly, you need to improve your diet and do cardio. There’s really no other way around it. You can’t target fat, and isolate what you want to lose, and what you don’t. Answer is No. You can’t target belly fat.

For instance, you can’t hop on the Ab Wheel and lose just belly fat, just as much as you can’t do a bunch of cardio to just lose belly fat – but here’s what you CAN expect.

Ab Machines: Tighten, strengthen, build, and tone specific muscles.
Tip: Ab machines are great for tightening stomach muscles, which can make it easier to hold your stomach in, and keep your tummy flat. They also can help build each individual abdominal muscle (the “cube-like” squares) so your abs have that six-pack appearance. The leaner you get, the more definition you will see.

Cardio Machines: Burn calories, burn fat, and improve overall muscle tone. 
Tip: Cardio helps melt the fat that covers your abdominal muscles. If you do cardio that incorporates upper body movement, like boxing, running, elliptical, and aerobics, you can increase calorie burn and tighten the core from the rotation in your upper body. However, the primary reason most people do cardio is to burn calories to manage weight.

Diet: Controls body weight, body fat, and muscle mass.
Tip: Even if you do abs exercises, and do a ton of cardio, none of that matters if you replace the calories burned by just eating more food. That’s why diet is SO important while on the quest for six-pack abs.

Here is a great workout that will get your heart rate up, as well as tone your core!

Do each exercise for 60 seconds each, back to back, with little to no rest between exercises. I use the Gymboss Interval Timer to track my time.

1. Burpees
2. Sit Ups
3. Oblique Crunch (L)
4. Oblique Crunch (R)
5. Plate Crunch 25lb plate or 15lb-25lb dumbbell

Repeat 3 – 5 times

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Free Fitness Motivation for Your iPhone

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AppId is over the quota

IN.  YOUR.  FACE!

You should always keep your goals right in front of you. If you don’t, it’s easy to stray. I swear, something I think I need to post them on my forehead to keep me on track. I need a constant reminder that I CAN do this, that it IS worth it and that I WILL succeed – as long as I stick with it. Well, now I can, and YOU CAN TOO!

How many times do you look at your phone? More times than you probably want to admit. It’s scary how often we are on our phone – so why not use it to motivate us, to keep us focused, and to challenge us to stick to our fitness routine or diet?

I recently turned one of my photo mantras into wallpaper for my lock screen on my iphone. Every time I open my iphone, it reminds me who’s boss – and encourages me to stick to my plan. After posting the screenshot on my facebook, I got some good feedback, so I decided to make a few for YOU!!

I have created 120 motivational mantra pictures. However, they were created in a square format for easy sharing on instagram, facebook, twitter, etc., so they have to be recreated to fit the slender rectangular iPhone screens. CLICK HERE to view them all.

Comment below and let me know what mantra you think I should make next. The following motivational wallpapers are made for the iPhone 4 – and I’ve got more in the works. If you can’t adjust this layout to fit your phone, let me know what phone you have so I can help!

Be sure to subscribe to this blog to be the first to get the latest information, news, tips and motivation!

Directions: Click on the photo you want to use below. A larger version will open in a new window. Right click on the photo to save (or touch and hold to save on your phone). Then go to Setting > Brightness & Wallpaper > Wallpaper > Camera Roll (and choose photo). Move and scale if needed (it should fit perfectly), then click Set > Set Lock Screen. Now you are good to go! Enjoy!

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

30 Days of Motivation: Quit Quitting

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AppId is over the quota

This was a mantra Steve just created and, I loved it so much, I just HAD to put it in my 30 days of motivation.  Be encouraged! If you are tempted to give up, remember this mantra. Plus, you’ll never regret trying, but you will always regret quitting.

#getafterit this weekend!

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida. Posted on January 25, 2013, in 30 Days of Motivation, Motivational, PFOCUS and tagged Encouragement, fitness, fitness motivation, fitness quotes, fitness tips, getafterit, motivation. Bookmark the permalink. 1 Comment.

30 Days of Motivation: No Gym, No Problem

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AppId is over the quota
30 Days of Motivation: No Gym, No Problem « pFIT blog /* */#page {background: none;}#branding {margin-top: 1em;padding: 52px 0 0;}#branding #logo {border-width: 0;margin: 0 0 0 .3em;}.recentcomments a{display:inline !important;padding: 0 !important;margin: 0 !important;}.widget_twitter li {word-wrap: break-word;}table.recentcommentsavatar img.avatar {border: 0px; margin:0;}table.recentcommentsavatar a {border: 0px !important;background-color: transparent !important}td.recentcommentsavatartop {padding:0px 0px 1px 0px;margin:0px; }td.recentcommentsavatarend {padding:0px 0px 1px 0px;margin:0px; }td.recentcommentstexttop { border: none !important;padding:0px 0px 0px 10px;}td.recentcommentstextend { border: none !important;padding:0px 0px 2px 10px;}#branding {background: url(http://pfiesterpfit.files.wordpress.com/2012/10/cropped-blog-header-oct-2012.jpg);width: 940px;height: 148px; /* 200 - 52 for top padding */}#page {background: none;}#logo,#site-description { position: absolute !important;clip: rect(1px 1px 1px 1px); /* IE6, IE7 */clip: rect(1px, 1px, 1px, 1px);}body.custom-background { background-color: #080808; }Skip to navigationSkip to main contentSkip to primary sidebarSkip to secondary sidebarSkip to footerpFIT blogFitness Tips & Motivation to Keep You Moving!HomeABOUTMotiv8ion30 Days of MotivationMotivational PhotosMotivational QuotesPFIT TIPSAll TipsBCx Boot CampExercise & TrainingFirm Up the ButtFit TravelPain Prevention & InjuryRunningStress & DepressionWeight LossPFOODDiet & Nutrition TipsHealthy FoodsRecipes & BrandsPFOCUSMotivationalEncouragementGoalsHealthy PrioritesPFIT PFINDSFitness Products & TrendsFit FashionFood & SupplementsWorkoutsBCx VideosBCx Boot Camp™ OnlinePFIT TVContactYou TubeTwitterFacebookRSS Feed ? 30 Days of Motivation: Quit Quitting30 Days of Motivation: You Can’t Afford to Eat That! ?30 Days of Motivation: No Gym, No ProblemJan 26

Posted by Bonnie Pfiester

Since I have many new followers, I wanted to pull out one of my favorite workouts to share with you. Many people tell me they either workout at home, or they travel a lot and have to workout on the road. Well, if you thought not being a member to a gym was a good excuse, it’s not! Although a gym can definitely boost results and give you more tools to help you reach your goal, you most definitely can do some serious damage at home – just with your body weight. Here is a workout that demonstrates how 4 simple exercises can kick your butt. Enjoy!!

Click on the workout below to view the matching video with Steve.

Get more of these workouts at http://www.DoBCx.com.  View this workout at http://goo.gl/j26k8.

 

About these adsdiv.wpadvert>div { margin-top: 1em; }Share pFIT:FacebookTwitterPinterestTumblrLinkedInDiggRedditStumbleUponGoogle +1MorePrintEmailLike this:Like2 bloggers like this.About Bonnie PfiesterFitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.View all posts by Bonnie Pfiester »Posted on January 26, 2013, in 30 Days of Motivation, PFOCUS and tagged bcx, body weight workout, bodyweight, boot camp, exercises, fitness motivation, fitness tips, getafterit, motivation, new year's resolutions, training, working out, workout. Bookmark the permalink.Leave a Comment.

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FacebookTwitterOn the way to boot camp! I see a lot of burpees in your future! #dobcx 12 hours agoLook where our future health care is headed. WAY COOL! fb.me/2bAgQn4E3 18 hours agoI posted a new photo to Facebook fb.me/2JRZ3huUK 18 hours agoFollow @bonniepfiesterInstagramPinterestAffiliations
Steve & BonnieTop Posts & PagesRecent Posts30 Day of Motivation: The Truth About Muscle Gains30 Days of Motivation: Fat WILL SurrenderDiet Sabotage: 6 Problems, 6 Solutions30 Days of Motivation: The Truth About Training Your Abs30 Days of Motivation: You Can’t Afford to Eat That!30 Days of Motivation: No Gym, No Problem30 Days of Motivation: Quit Quitting30 Days of Motivation: Your Grass Could Be Greener Too50 Go-To Exercises for Your Gym Routine30 Days of Motivation: It’s Time to Get Energized!Tagsabsbcxboot campbuttcaloriescookingDesigner Wheydietdietingdiet tipsdiet tricksEncouragementexerciseexercisesfatfitblogfitfluentialfitnessfitness mantrafitness motivationfitness quotesfitness tipsfitstudiofoodgetafteritglutesGoalsgymHealthlose weightmotivationnew year's resolutionsnutritionobesityproteinrecipesreebokrunningsuccesstipstrainingweight lossweight loss tipsworking outworkout BCx Boot Camp Workouts5-Minute Abs CircuitBCx 4-Week Workout ProgramThe Burpee Trio WorkoutReediculous Shoulder WorkoutSlimming Leg WorkoutSavage Training: Running the RubbersFootball Training WorkoutFast & Furious Arm WorkoutSummer Shape Up Lower Body Workout – Part 2Summer Shape Up Lower Body WorkoutMore Posts30 Day of Motivation: The Truth About Muscle Gains30 Days of Motivation: Fat WILL SurrenderDiet Sabotage: 6 Problems, 6 Solutions30 Days of Motivation: The Truth About Training Your Abs30 Days of Motivation: You Can’t Afford to Eat That!30 Days of Motivation: No Gym, No Problem30 Days of Motivation: Quit Quitting30 Days of Motivation: Your Grass Could Be Greener Too50 Go-To Exercises for Your Gym Routine30 Days of Motivation: It’s Time to Get Energized!30 Days of Motivation: What is Your Decision?Spicy Healthy Salmon Patties30 Days of Motivation: How to Set an Effective Workout Schedule30 Days of Motivation: The Secret to Getting Fit – What the Media Doesn’t Want You to Know30 Days of Motivation: How Willing Are You?30 Days of Motivation: Keep Your Goals CloserGo Shorty, It’s Your Award Day30 Days of Motivation: Don’t Let Your Weekends Get in the Way of Your GoalPillow Talk: What Happens in Bed Stays in Bed – NOT!30 Days of Motivation: You Can Tough it Out30 Days of Motivation: Does Your Diet Need More Muscle?30 Days of Motivation: Don’t Let the Work Overshadow the Reward30 Days of Motivation: Fitness Isn’t a Job, It’s an Opportunity30 Days of Motivation: Leave the Past in the Past30 Days of Motivation: Could I? Would I? Should I?30 Days of Motivation: 5 Ways to Fight Diet Sabotage30 Days of Motivation: Know Your Rights30 Days of Motivation: Encouragement for the Discouraged30 Days of Motivation: 10 Ways to Easily Boost Your Fitness30 Days of Motivation: Eat Clean, Look LeanCategoriesSelect CategoryFit Fashion  (2)Health  (2)Mantras  (59)Personal  (2)PFED UP  (7)   Fitness Gimmicks  (2)PFIT PFINDS  (46)   Brands  (22)   Fitness Products & Trends  (29)   Food & Supplements  (14)PFIT TIPS  (183)   Abs  (11)   BCx Boot Camp  (9)   Exercise & Training  (115)   Firm Up the Butt  (12)   Fit Travel  (2)   Pain Prevention/Rehabilittion  (9)PFOCUS  (224)   Encouragement  (74)   Goals  (77)   Healthy Priorites  (73)   Motivational  (176)      30 Days of Motivation  (25)PFOODIE  (124)   Diet & Nutrition Tips  (102)   Healthy Foods  (12)   Healthy Snacks  (7)   Recipes & Brands  (24)pPFUN  (10)product reviews  (1)Running  (7)Self-Help  (42)Stress & Depression  (2)Uncategorized  (45)Weight Loss  (27)Workout  (24)Follow @bonniepfiesterRecent CommentsSteve on Motiv8ionDan on Motiv8ionBonnie Pfiester on 30 Day of Motivation: The Trut…Bonnie Pfiester on 30 Day of Motivation: The Trut…Lida on 30 Day of Motivation: The Trut…Genelle on 30 Day of Motivation: The Trut…30 Day of Motivation… on 30 Days of Motivation: Fat WIL…Bonnie Pfiester on Feel Thin in Just 3 Days …unbeleve on Feel Thin in Just 3 Days …Crista Bennett on 30 Days of Motivation: Fat WIL…Robin on So You Ate Like Crap, Get Over…Bonnie Pfiester on Diet Sabotage: 6 Problems, 6…bigzigfitness on Diet Sabotage: 6 Problems, 6…Dana West on Motiv8ionBonnie Pfiester on 30 Days of Motivation: It…Hot Topicsfitstudio.com/exercises/c…fitstudio.com/exercises/b…pfiesterpfit.wordpress.co…fitstudio.com/exercises/w…fitstudio.com/exercises/o…fitstudio.com/exercises/b…fitstudio.com/exercises/d…1shoppingcart.com/app/?Cl…fitstudio.com/exercises/s…pfiesterpfit.files.wordpr…pfiesterpfit.files.wordpr…fitstudio.com/exercises/b…Archives Select Month January 2013  (37) December 2012  (30) November 2012  (27) October 2012  (19) September 2012  (19) August 2012  (21) July 2012  (29) June 2012  (15) May 2012  (25) April 2012  (24) March 2012  (30) February 2012  (18) January 2012  (32) December 2011  (20) November 2011  (12) October 2011  (17) September 2011  (15) August 2011  (11) July 2011  (16) June 2011  (19) May 2011  (26) April 2011  (5) March 2011  (4) February 2011  (5)  RSS - Posts

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