I'll be forming groups of 5 people every month, providing support and accountability to help YOU reach your fitness goals! Contact me for details... email@example.com
- Tamara Ahmed
- I'm a busy mom, working professional, and lover of all things fitness. I've lost 20 lbs in and kept it off for the past 2 years without stepping foot in a gym. I'm all about learning to be a better ME and paying it forward. Contact me at http://fb.me/tamaragomez18 or firstname.lastname@example.org
Tuesday, October 25, 2011
Saturday, September 10, 2011
Courtesy of Team Beachbody Newsletter Issue: #235, September 09, 2011
Friday, September 9, 2011
Here's the truth about me (in my eye) and I would take a guess that the people closest to me would agree...
If you're at all familiar with the book Personality Plus, I am a Peaceful Phlegmatic. If you're
not familiar with it, READ IT, it's great! Here's the description of a Peaceful Phlegmatic:
Phlegmatic: This is the flat-type. They are easy going, laid back, nonchalant, unexcitable and relaxed. Desiring a peaceful environment above all else.
A peaceful phlegmatic is neutral - they tend not to actively upset people, but their indifference may frustrate people. They try not to make decisions, and generally go for the status quo. They care about people and harmony.
So how do you reconcile all of this with the person I have become more recently? It was a choice. All of the above mentioned, the eating and watching TV and being generally lazy, coupled with having a desk job where all that moves for 8 hours a day is my fingers, type, type, typing away, let to me being FAT, unhappy, unconfident, sluggish, sick all the time… generally just miserable. Was I obese? No. Was I unhealthy, YES! And 20 extra pounds on a 5'0" frame is a lot of weight.
I made the decision that in SPITE of the above traits, enough was enough and something had to change. I work through the barriers. I push past the doubts. I tell myself that I have NO limitations. The motivation that I have comes from simply taking action and CREATING motivation. It does not come naturally. Do I curse every morning when my alarm goes off and I know I have to get up and work out? Heck yes! I do it because I HAVE to. It's non-negotiable. And when I'm done, the feeling of accomplishment is worth it. I tell myself that I have worked my a$$ off for the past 2 years and there is NO WAY I'm going back to where I was. I have created healthy habits. That's all it is, a habit. ANYONE can create a new habit. Am I perfect? No way! I try my best to be consistent and balanced. I get lazy, tired, worn out; there are days when I don't want to eat right or exercise. Sometimes I give in and that's ok, we all deserve a break, and this is a work in progress. But for the most part I do it anyway, because it's important to me. I don't sit around waiting for motivation and inspiration, I make it happen, cause it's not going to come along and smack me in the head.
I read personal development to keep my mind filled with positivity. I surround myself with positive people that encourage me. People that have what I already want and so it gives me something to strive for. And I keep myself accountable by helping others, which has become my passion and my drive in life. For once I AM excited about something! And on the days that I want to just be lazy… I remind myself that I have put myself out there, people are watching, and if I were to suddenly come back 20 pounds heavier again, I would be letting people down, including myself. That thought keeps me going. Sometimes the best motivation is knowing that others are counting on you.
So for the person that wants to be like me… I do what I do, not just for me and for my family, but to show YOU that you can do it too… but don't try to be like me, just be the best version of YOURSELF possible. Quit with the excuses and just get started, now! And if you need help and a little motivation, I'm here for you… :)
Friday, August 5, 2011
In the past year I have dedicated myself to personal development, to learning new concepts from experts on topics such as leadership, motivation, confidence, personalities… It has truly changed my mindset and the way I live my life. One of my favorite authors has been John C. Maxwell and I recently purchased his book, The Maxwell Daily Reader. It's a compilation from many of his different works and you read one passage every single day. This one really spoke to me, especially his very last line. I have recently been contemplating a job change, within my company, but it may not involve a raise. My first instinct was no raise, no move. But now this makes me think… if the job will teach me new skills and make me better and more marketable, isn't that worth MORE than a slight pay increase in the long run???
What are your thoughts?
Becoming Better and Better
By John C. Maxwell
There is nothing noble in being superior to someone else; progress is becoming superior to your previous self. Is that something you strive for? Do you try to become better than you were last year, last month, or last week? George Knox was right: "When you cease to be better, you cease to be good."
To become self-improving…
Become highly teachable. Pride is a serious enemy of self-improvement. For a month, put yourself in learning roles whenever possible. Instead of talking in meetings when people ask for advice, listen. Tackle a new discipline, even if it makes you feel inadequate. And ask questions anytime you don't understand something. Adopt the attitude of a learner, not an expert.
Plan your progress. Determine how you will learn on two levels. First, pick an area where you want to improve. Plan what books you will read, conferences you will attend, and experts you will interview for the next six months. Second, find learning moments wherever you can every day so that not a day passes without your experiencing improvement of some kind.
Value self-improvement above self-promotion. King Solomon of ancient Israel said, "Let instruction and knowledge mean more to you than silver or the finest gold. Wisdom is worth much more than precious jewels or anything else you desire." Make your next career move based on how it will improve you personally rather than how it will enhance you financially.
- The 17 Essential Qualities of a Team Player
WHAT SPECIFICALLY ARE YOU DOING TO CONTINUALLY GET BETTER?
Friday, July 15, 2011
I found this old Q&A from Jillian Michaels and wanted to share :)
Why does my online workout program consist of just one day of pure cardio and four days of weight training? Although I love weight training, I've always thought it's the cardio that really helps a woman like me lose the weight. Why so little pure cardio?
ASK JILLIAN: Okay — I love dispelling this myth. Resistance training when done in circuits with cardio intervals is the best way to lose weight for the following reasons:
1. Resistance training will help burn intramuscular fat and create lean muscle tissue, but you can't build muscle mass unless you are lifting extremely heavy weights and eating more calories than you are burning in a day. Additionally, it is VERY difficult for a woman to gain muscle mass because we simply don't have the testosterone needed to build muscle tissue the way men do.
2. Resistance circuit training burns more calories than straight cardio both during the workout and after. This is because you are getting the benefits of a resistance-training workout and a cardio workout all in one. Additionally, you will burn more calories for up to 24 hours after weight lifting than you would with cardio alone because your body has to work hard to return your muscles to a pre-lactate state (the state before training).
Here is what cardio is good for: weight-loss extra credit. In other words, you can only train your muscles so many times in a week without overtraining them, which is counterproductive. Your muscles need adequate rest and recovery time for best results, but you can do as much cardio as you want. I mean, you can't run a marathon every day, but you can jog, bike, use the elliptical machine, or swim pretty much as often as you want.
Wednesday, July 13, 2011
Tuesday, July 12, 2011
Beachbody® Joins President's Challenge
Saturday, July 9, 2011
Tuesday, April 26, 2011
Thursday, March 24, 2011
This is one of my absolute favorite recipes now, from the TurboFire 5 Day Inferno Meal Plan! We had it for dinner last night and I'll tell you, I've never liked salmon, but I clean my plate when we have this. I want more just thinking about it!!!
I do make some small substitutions. I'm not a fan of ginger so I leave that out. I should try it just for the heck of it, right? I also double or even triple the bok choy, because once you cook it, it shrivels up to nothing. And I love garlic so a little extra doesn't hurt. J I use hot chili sesame oil to give it a little spice. It's phenomenal. I get my wild salmon from Trader Joe's, sometimes they have patties and sometimes fillets. And I buy the pre-cooked brown rice from Trader Joe's as well. Overall, the meal takes about 10 minutes to make!
Two 4 oz pieces of wild salmon, without the skin
3 Tbsp. teriyaki marinade or sauce
2 pineapple rings, canned in juice, drained
1 garlic clove
1 medium head of bok choy, roughly chopped
½ tsp. sesame oil
1/3 cup of brown rice
1 tsp. powdered ginger
Directions: Marinade the salmon in teriyaki overnight, or for an hour before grilling. Grill the salmon for 5 min on each side. Place pineapple slices on the grill for 2 min. and sear.
Add rice, 2/3 cup of water, and 1 tsp. powdered ginger into a rice cooker or saucepan. Cook on low heat until the rice is tender. Meanwhile, spritz nonstick cooking spray and ½ tsp sesame oil into a frying pan. Saute 1 garlic clove and the bok choy until soft, yet still crisp.
Makes 2 servings.
Calories 336/Protein 27 g/Carbs 41 g/Total Fat 6 g/Fiber 2 g
Oh man, I'm hungry now!
Tuesday, March 22, 2011
Shakeology has an ample amount of protein. While many protein shakes on the market may have more grams of protein, the type of protein they use often digests so slowly that you can't drink them when you're active. Shakeology uses whey protein, which is one of the most (if not the most) bioavailable sources of protein. That means it absorbs quicker into the system than other proteins. Most proteins, especially when you get them in a whole food, take forever to digest. This means that eating protein right before, during, or right after exercise is generally a waste because your body is using energy to digest something that won't help you for hours, energy that it could be using to enhance your workout or recovery. But when you combine whey protein along with Shakeology's other nutrients, you have a high-protein shake that can fit into many different nutritional slots in your day, something lacking in a standard protein drink
Sunday, February 6, 2011
Thursday, February 3, 2011
8 oz. low fat cottage cheese
2 pineapple rings, canned in juice, drained
Apple with 1 Tbsp. almond butter
6 oz low-fat strawberry yogurt
3/4 cup cubed cantaloupe
1 tsp honey
I also added a cup of green tea.
Because I had a late breakfast, I decided to save my 1st snack for later, which turned out to be a good idea. Lunch was yummy!
3 slices turkey breast
1 whole wheat tortilla
handful of mixed greens
1 tbsp nonfat Italian dressing (I actually substituted balsamic vinaigrette for this)
I forgot to take a picture BEFORE I started devouring it!
Then came the challenge. Snow came, I left work in Oak Brook at 2 pm. Didn't make it home till 6:30 pm. I was hungry and SOOOO tempted to get something to eat on the road. But I held strong. At about 3 pm I had my snack that I had saved from the morning:
Chocolate Shakeology, 8 oz. water, 2 tsp. peanut butter. Mixed with ice.
This kept me going.
Chicken Tacos with Beans and Quinoa. As I'm typing this I just realized I forgot to make the beans! Oops. LOL
Two 6 oz. chicken breasts, grilled and then diced
5 tbsp. pico de gallo
1 tbsp. low fat sour cream
4 small whole wheat tortillas
5 sprigs cilantro
2 cups black beans, cooked
2-1/2 cups quinoa seasoned with cilantro, salt, and pepper, cooked
It was great and we ended the night full, warm, and cozy. SNOW DAY tomorrow!!!