Reaching your Personal Best!

Yesterday we had a Track N Treat 5k at Trinity Center and we had all different fitness levels out there.  The first place winner ran 5k in 16 minutes and the last person came through around 46 minutes.  Everyone is a winner for starting strong and ending strong but what does personal best really mean?  

For Kenny who ran it in 16 minutes could be happy or upset about 16 minutes.  Everyone else thinks Kenny is Forest Gump on steroids but does Kenny think that?  Well if Kenny ran it in 15 minutes last week then he probably is not happy with his performance since it is not his personal best.  On the other hand if this was your first race ever then anytime is a huge accomplishment and ultimately your personal best!  So no matter where you are with your fitness, nutrition, and developing the healthy lifestyle.  My Challenge to you is:

Every Small Action over Time equals Big Results : )

Reach Your Personal Best in everything you do(adding something)

Your Spouse:  Last time you gave them a note, this time give her/him a note with "a ticket to a free massage with you later" for them to read expressing your love for them. (Personal Best)

Fitness/Health:  You have been running the mile in 10 minutes.  Strive for 9:50 mile in 1 week.  Notice Personal Best is 1 second better, 1 rep more, 1 lb more!  Strive for small successes and your life will get crazy good! (Personal Best)

Nutrition/Health:  You have been getting in 3 vegetable servings/day.  Strive for 4 vegetable servings/day this week.  To find out a vegetable serving go to myplate.gov (Personal Best)

Finances:  You save $100/month for retirement.  Strive for $110/month which equals to $120/year.  $120/ year does not sound like a lot but after you compound $120 it becomes a lot! (Personal Best)

Spiritual:  You have quiet time with God twice/week.  Strive for three/week.(Personal Best)

*So are you reaching for your Personal Best in every section of your life?  Remember small actions equals big results in future!  Start moving forward today and I guarantee you will reap the benefits!  Publish Post

Action + Knowledge = Results!  Now Go and do it!!!!

Reach your Personal Best Everyday!

Carl

Breaking Through Plateaus

Breaking Through Plateaus

If you have spent a long enough time in the gym you have undoubtedly hit a point in which you are not experiencing the strength gains or weight loss you desire.  This is known as a plateau and can be very frustrating.  Below I have a few tips that will help you break through your plateau:

-          Try different exercises that target similar muscle groups as your old exercises

-          Hire a personal trainer

-          Increase the load

-          Increase the repetitions

-          Increase intensity (less rest between sets)

-          Utilize resistance bands

-          Utilize heavy marine chains

-          Take a week off from weightlifting/running  to let body recover

One of the above suggestions should do the trick and you will begin to see positive results again. 

JUSTIN BEITZEL

Grilled side dishes

Tomato, Zucchini & Asparagus

 Servings 6

1 lb asparagus

1 lb zucchini

3 tbsp olive oil

1 lb tomatoes, cubed

1/3 cup low fat feta cheese

2 tbsp fresh basil, cilantro and oregano

1 tbsp lemon juice

½ tsp white balsamic vinegar

1.      Preheat grill to high

2.      Place asparagus and zucchini in a shallow dish and drizzle with 2 tbsp of the olive oil.

3.      Sprinkle sea salt and black pepper. Toss lightly and coat. Put on grill.

4.      Cook 2 mins and turn over. Cover and cook 2 mins. remove and place in a large baking dish. Set aside. Once cooled, cut into pieces. Transfer to salad bowl.

5.      Add tomato, feta, herbs, lemon juice, balsamic vinegar and remaining olive oil. Toss lightly and serve.

Calories 106, fat 7, sat 1, sodium 13, carbs 9, fiber 3, sugars 5, protein 3

Let me know if you like it!!

Lisa

10 Simple Ways to Burn Extra Calories Everyday

Kick Up Your Heels- Dance while you’re getting ready in the morning or while you're cooking dinner at night--- shake it! 

Sit Tall- Trade in your office chair for a stability ball- it forces you to sit up straight and strengthens your core.

Take it Outside- Play with your kids, instead of watching TV after dinner, go for family walk or practice soccer with them!

Laugh More – Lighten up!   A study conducted at Vanderbilt University demonstrated that real laughter will burn 10 to 20 percent more calories, which means that 10 to15 minutes of laughter per day could increase total calories burned by10 to 40 calories (as much as 4 pounds lost in a year).

Get Heated - Drinking hot drinks several times during the day like organic coffee or green tea without sugar to boost metabolism.

Move Move Move!  If you’re sitting at a desk all day - moving your feet, stretching your legs, or squeezing a rubber ball while sitting can be helpful. Can you believe that such simple movements can burn up to 500 calories a day? 

Leave the Car At Home- Walk or bike to work or the gym and park as far away as you can at the grocery store.

Catch Some ZZZzzzzz’s- You can burn up to 200 calories while sleeping for around 7 hours.

Add Some Spice- If your health allows it, that is! Choosing spicy dishes (we do live in Louisiana!) is another way to burn more calories during the day. And they will also make you drink more water, which is great for your weight loss and health in general!

Stay Cool- In the winter, turn down the heat in your room, especially at night, and sleep under a lighter blanket. In the summer, turn on an air conditioning. A colder environment makes your body produce more heat and, therefore, burns more calories.

Happy Burning!  

Megan

View On Life!

Hey Everyone,

This weekend we had a guest pastor preach and his message was awesome!  Below our 3 bullets he hit on:

Don't Dwell on the past:  We can't change the past!
Don't Worry about tomorrow:  Only God knows the future!
Cherish Today:  Enjoy every breath, every second, minute, hour of each day!  Live like today is your last day!

Everyone have a Great Week!!!

Carl

Introduction/Eating Habits

Hello Blogging Community,
I'm Kenny and I am new to the team here at LiveFit7. Periodically I will be posting on here on array of topics.  A little about me to start off: I am from Lake Charles, born and raised and graduated LaGrange High in 07.  I will have my bachelors degree in health promotion within a few months from McNeese State.  While in prep and college I ran for the cross country and track teams.

But enough about me.

Lets get down to some healthy eating tips.
1.  Eat a variety of foods.
2.  Enjoy plenty of whole grains, fruits, and vegetables.
3.  Maintain a healthy weight
4.  Eat moderate portions.
5.  Eat regular meals.
6.  Reduce, don't eliminate certain foods.
7.  Balance your foods choices over time.
8.  Know your diet pitfalls.
9.  Make changes gradually.
10.  Remember, foods are not good or bad.
http://www.realtime.net/anr/10eattip.html

Hopefully some of these tips can help you get started on a lifelong choice of healthy eating habits.

Until next time,
Kenny Pierce

SHOULD YOU WEIGHT TRAIN WHILE TRAINING FOR 1/2 MARATHON?

I prefer to do some weight training while I’m in marathon training but it is NOT a must. I fill it gives me a more toned look and I fill much stronger. If you choose to do weight training I recommend doing it on your off running days. I recommend light weight and high repetitions. You do not want to bulk up so resist the urge to lift heavier weights.That will be more weight you have to carry for 13.1 miles.

Sample Exercises: 2 sets of 15 reps

            -chest presses                       -Leg curls

            -bicep curls                            -Back extensions

            -lat pulls                                 -sit-ups

            -Extensions                            -calve raises

    Below is my training schedule for weeks 11-20

	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total
11	3.5	4	off	4	off	8	off	19.5
12	3.5	4	off	4	off	10	off	21.5
13	3	4	off	4	off	8	off	19
14	3	4	off	4	off	4	off	15
15	3.5	4	off	3	off	12	off	22.5
16	3.5	4	off	off	off	8	off	15.5
17	4	4	off	3	off	10	off	21
18	4	4	off	3	off	6	off	17
19	4	4	off	2	off	8	off	18
20	4	4	off	3	off	12	off	23

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher

HAPPY RUNNING!!!

Lisa