Hot MOMMY NEXT DOOR. Better than what it seems.

When I first saw this cover I was turned off.  I'm not trying to be the HOT MOMMY, I'm just trying to be a healthy mommy with a healthy family.  I am a personal trainer and group fitness instructor but still a simple MOMMY.  Even if you don't plan on reading it, I hope this helps!  Do pick up a copy and read if you get the chance.  Here are a few things I especially liked reading from the book.  

I've added some pics to help people with their food selections.  I also want people to know how many Calories they need to aim for.  So lets get to that first.  Here is the equationYour weight in lbs 1._________lbs divided by 2.2 = _____kg  Your weight in kg

     2.                kg weight_______x .09 x 24 = _________

3.                 NOw take your # from line 2 and multiply by .95 

4.      Take your Answer from 3 and multiply by 1.65 if you exercise moderatly every day.  

5.  NOW you Take your total and minus 500 less calories.  This has to be either from exercising and burning 500 calories in your workout.  If you don't get a work out in then take your answer from #3 and minus 500 calories for your allotted calorie amount for a day with little activity.

SO here is an example someone who weighs 172 weighs 78 kg

mulitplied by .9 and 24 = 1689 multiply by .95=1605

multiply by 1.65 for activity level gives me 2488-500=1988 

This would be a basic 1 lb a week weight loss.  

Whole grain can be confusing this might clear up some of it.

GOOD FATS ARE GOOD, in moderation

Not all carbs are bad, still keep to minimum.

I like to use my own first as a visual aid for how much of a healthy carb to eat in one sitting.  

So much information.  The best thing to do is start simple.

From me to you!  Get informed, get reading!

Hover Challenge video, tips etc...

Tips and MORE

 First few pictures have some great TIPS  MUST READ    

DOWN BELOW CONTINUE TO READ AND TAKE THE CORE CHALLENGE!

CORE STRENGTH

So here is my challenge to you and myself.  A. Get a stronger core  B.  Learn to mentally take control of you body and workout.  Don't let self doubt get in the way.  Its ok to not master something right away but that doesn't mean we can't try to be come better!


1. At least once a week set a time for you to hold a hover that you know you can do and that also challenges you.  If you can do a minute without struggling than make it 2.

2.  Whether on your knees or feet start the challenge.  If you are on knees, watch in a mirror to make sure you still have a flat body in neutral spine.  Toward the end of my video I drop to knees, notice body alignment.

3.  Elbows under shoulders.  Hips level with shoulders.  Eyes by hands.  Belly in to spine, bracing the core.  Tighten glutes, quads, and core!

4. BREATH!

5. Listen to music for distraction

6.  Have someone do it with you or watch to hold you accountable!

Here we GO!  Don't forget you can post to my facebook on your progress.  Killerkar's fitfactor!

Watch my Hover videos on Youtube and do them with me!

www.youtube.com/channel/UC2NgcDUOEVfjAOXDUHlJJfA 
Go to this link for my channel on Youtube  -  Killer Kar

week one    http://www.youtube.com/watch?v=Xf7BOZeEmoM

week two    http://www.youtube.com/watch?v=NqZ-u7mG4wU

week three is posted on channel


Tips and Challenges!
http://www.youtube.com/watch?v=GMtzSNK_uTU

Pistol Squats

Mind over MUSCLE

After recently attending a training  for Les Mills CX WORKS I had an eye opening experience.  My lovely trainer challenged us to hold a hover for three minutes.  She also went on to further the challenge by adding the statement, "athletes can hold a hover for five".  Thoughts rushed through my head with questions of my capabilities; can I withstand the shaking?  Can I be strong?  Can I be mentally strong?

We started the challenge and it felt like one right a away.  It was very hard to imagine lasting the whole time.  My mind kept saying five minutes was completly unrealistic.  Once we accomplished three minutes I shook with wonder of whether or not I could fight for two more minutes.  The clock kept ticking and I continued to shake.  I tried to ignore everything around me and focus on what I wanted, to only show myself that I could do it.  20 seconds were left and my arms were staying tall but barely.  As the seconds grew closermybody was truly coming to failure, slowly my arms gave out just as the last final seconds ended but I managed to finish.  I could hardly move my body after.

Many people exercise with the hope of change to their body but one thing we need to change first is our head.  How can we bring about a change if we can't with stand the pressure, burn, or challenge to stretch beyond our own comforts?

I was in shock when I actually made it for a whole five minutes in a hover without ever dropping.  After the training I decided to make a comittment to myself that I would start to practicing hovers for three minutes once every week.  My final goal is to perform another five minute hover by my birthday in March and then practice again for another three months and do another five minute challenge in June and again in October.  One simple challenge mostly for mind over body.

You can join me in this challenge.  Choose your own time not mine.  Start with a 30 sec. training time with a goal of 1 minute.  Are YOU in?

Tell me what you think about this challenge.  What is your mental challenge? You can also follow me, killerkars's fitfactor on Facebook and we can support each other.  Put a reminder in your phone to check in at the end of every week or sometime during the week to work on your own challenge or do this with me!