So you started a new workout regimen where you’re getting in cardio 5 to 6 days per week and strength training too. You’re feeling great about your results, the pounds are starting to drop but there’s an abnormal ‘funk’ coming from your gym bag, from your laundry room, and from all of your clothes in general. What is going on?? Working out definitely has a lot more pro’s than con’s – however, one of the biggest con’s that I can think of is the fact that a good session leaves your clothes smelly, even after you’ve washed them a couple of times. So I did some research and was able to come up with some remedies to get rid of the funky smell and get you back into the gym or outside to complete your workouts without having to pinch your nose shut. Hopefully these will work to your advantage!

Option 1: Get new detergent

There has been many improvements made in laundry detergents that specialize in not only cotton clothing but for the moisture-wicking tees/dry fit clothing that people usually wear while working out. These detergents are soft enough for lingerie even. However, the best part about it is that they are specifically designed to pull the stench out of the clothing and they leave your garments nice and fresh. Some well-known detergents are:

Atsko Sports Wash : $

• I have seen many great reviews on this product. Try finding where you buy this product in your area as opposed to ordering directly from the site.

No Sweat Laundry : $$$

• I only found one review, but it was 100% positive. The site is chic and girly – very neat concept but was kind of amazed at the higher prices.

Febreze Sport : $

• Febreze works wonders – we all know that.. and their sport collection is no different. They even offer the sport collection detergent.

Option 2: Creat new habits after working out

Many have recommended that you must simply hang your clothes to dry completely after a sweat-filled workout. Dampness brings upon the stench and mold, so when you throw your clothes into a gym bag and allow them to stay damp, the smell gets stronger. So throw your clothes over a chair on your patio or a place where it will get air to fully dry – then you can wash it from there.

Option 3: Add in items to your everyday detergent

Some folks don’t really want to try new detergent because they are satisfied with their own so there are two ways to get rid of that stink.

• Vinegar
• Baking soda

So there you have it – some ways to get rid of the funk. Hopefully these will work to your benefit. If you try it out, let me know how it goes by leaving a comment.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 23 days

FT. MYERS BEACH WKND: T-minus 34 days

06.29.2009 [Monday] —

Workout Routine: Cardio Kickboxing & Jog/Sprint Interval

*I usually don’t count any of my training sessions as a “workout” for myself, except for Cardio Kickboxing, because I honestly get in a GREAT workout from it! In my cardio kickboxing classes, there is usually 30-35 minutes of PURE cardio work. I do about 5-6 minutes of some circuit training (usually utilizing balance, punches, kicks, hip raises, etc). Then we break it down into a push-up/core work for 4 minutes non-stop. Lastly we stretch.

Tonight, I finished my cardio kickboxing class with added energy! YAY! So I insisted on doing the following:

Fartleks:  ”speed play” in Swedish mixes a walk, jog, and sprint for an overall GREAT cardio session.

¤ Warm up:  Easy running for 5 to 10 minutes

¤ Steady, hard speed for 1.5–2 km; like a long repetition.

¤ Recovery:  Rapid walking for about 5 minutes.

¤ Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired.

¤ Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).

Repeat…

(usually there is supposed to be an uphill run added on, but since we are in super flat Florida, I can usually only do that where hills are present)

Best song of the workout: Reptilia by The Strokes

Hardest part of the workout: FARTLEKS IN GENERAL! They aren’t easy, but they are GREAT!

Tip for you: Try implementing some basic cardio kickboxing moves into your workout. The punches are GREAT for the arms – focus on form and quick jabs. As for the sprint/runs — it’s a work in progress. I, myself, am a beginner with it, but I already see progress from when I started. This way of training is great for weight-loss and strength in your running pace.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 24 days

FT. MYERS BEACH WKND: T-minus 35 days

06.28.2009 [Sunday] –

Workout Routine: Interval Training @ Home

*Interval Training: Type of physical training that involves bursts of high intensity work in alternation with periods of rest or low activity (intervals).

Instead of using counts, I usually use “time” for interval training. Each “station” is 2 minutes long.

Station 1: Toe Touches (lay down on back, legs straight up in the air, alternate arms and reach towards opposite foot – utilizing the twisting motion in your torso & relaxing the neck as to not strain it)

Station 2: Mountain climbers

Station 3: Bicep Curls – Concentrated. 1st minute focused on bicep curls from the middle to the top, and 2nd minute focused on bicep curls from the middle to the bottom.

Station 4: Jump Rope

Station 5: Pushups

Station 6: Jumping jacks

Station 7: Planks with a twist and hold

Station 8: Jog in place

Station 9: Tricep Extensions overhead

Station 10: Walking lunges

Once you have completed the 10 stations, repeat once more.

Best song of the workout: Break Stuff – Limp Bizkit

Hardest part of the workout: Not giving up after the 2 minute high intensity cardio stations. 

Tip for you: Start off with allowing yourself to take a breather after the cardio stations. If you have to stop, that’s fine, but don’t just stand there – move something. That’s the key – never stop moving. Even if it’s kicking your legs out in front of you. Also, get a friend to join in with you – it makes it more fun and create the stations to the exercises you both want to complete. No gym necessary.

“I believe in pink, I believe that laughing is the best calorie burner. I believe in kissing, kissing a lot. I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day and I believe in miracles.”

– Audrey Hepburn

If you know me pretty well, you’ll know that I am not a fan of rain. For some reason, I have it in my head that rain just ruins plans unless it comes at night time, which in that case, I have no issue with rain at all. If you’re faced with a rainy day (like us in Florida have been for the past few days) then perhaps you should do the following to make your time “worth it’s while”…

¤ Do the chores you’ve been putting off for weeks

¤ Cuddle up with a good book

¤ Pull out the board games

¤ Pump up the music and get in a workout (there’s so much you can do without using a machine, be creative!)

¤ Work on that scrapbook that has been collecting dust for months

¤ Try on all your clothes in your closet – and start packing away all of the ones that don’t fit or you don’t like, to give away to charity or to sell.

¤ Be carefree, go play in the rain (of course if there is no lightning or ridiculous winds)

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 25 days

FT. MYERS BEACH WKND: T-minus 36 days

06.27.2009 [Saturday] –

Workout Routine: Cardio/Strength Training Supersets (Triceps/Chest)

*When you don’t have ample time to work out or if you are looking for a more intense type strength training session utilize *supersets*. Supersets combine two or more exercises with similar motions to maximize the amount of work of an individual muscle or group of muscles. The exercises are performed with no rest period between the exercises. An example would be doing bench press, which predominantly works the pectoralis and triceps muscles, and then moving to an exercise that works just the triceps such as the triceps extension.

Triceps

Tricep Kick Backs, 18 repetitions each (high rep, low weight)

Overhead dumbbell raise (tricep extension), 18 repetions

Tricep dips on a bench, 15 repetitions

(Complete this set 3 times)

Chest

Flat bench dumbbell press, 15 repetitions

Push ups, 15 repetitions

Chest Fly, 15 repetitions

(Complete this set 3 times)

Cardio

* Jump rope 5 minutes, high knees, Jump rope 5 minutes

* Jog 1.25 miles

Best song of the workout: Love Story by Millencolin ft. NOFX

Hardest part of the workout: Supersets are challenging but so worth it – however the most challenging for me was the run afterwards because my arms and chest were begging for mercy!

Tip for you: Implement these supersets into your workout. No machines needed, just dumbbells. That’s the best part about it! It’s time effective, but more intense, so like I said prior – make sure you work up to it. Also, to lean your muscles focus on lower weights but higher repetitions. Sometimes I’ll mix it up, the first superset of triceps I’ll use heavier weights, and then the last two sets, I’ll do a lower weight. Muscle confusion is key. And please, do not be afraid that you will bulk.

OPERATION: Bikini Bod

KEY WEST GIRLS TRIP: T-minus 27 days

FT. MYERS BEACH WKND: T-minus 38 days

06.25.2009 [Thursday] –

Workout Routine: Outdoor Cardio Interval Session

Jog: 1.25 miles (with 2 mini-sprints mixed in)

20 walking lunges, 3 minutes jump rope (rest) then 3 minutes again , 20 plie squats

Jog: 1.25 miles (with 2 mini-sprints mixed in)

Walk: .25 mile

20 push-ups, 2 minutes mountain climbers, 30 squat jumps, 20 push-ups

STRETCH

Best song of the workout: Black Eyed Peas: I Gotta Feeling

Hardest part of the workout: Honestly, the mountain climbers were hard right after doing the 20 push ups, but I couldn’t figure out what hurt more doing them, my arms, abs or legs.

Workout boo-boos: Since I drenched myself in bug spray, not one bug flew on me, since I completed this outside… however, the only boo-boo I incured was from my razor in my post-workout shower. Owwie.

Tip for you: I was so pumped to get in this workout, that I started off on a fast pace and ended up having to really PUSH MYSELF to finish the first 1.25 jog. After the plyometrics/squats, I was so mentally focused, the second portion just seemed to fly by. Also – take your time with the squats and pushups, form is more important than speed!

Poll

What items would increase the value of my studio space for you personally? Dance floor space for group fitness classes Cardio equipment such as: treadmill, elliptical, etc Children’s area Vending machines for water, energy drinks, etc Spinning room Shower/Locker room Current Results

I am in the process of putting together my studio space and I want to know from YOU what are the most important aspects of a workout studio. I primarily do 1-on-1 training, buddy training, and group fitness classes, however, I am looking to pursue more. Please select the items that would strike you as “WOW” if you found out that I had it available at my studio. Obviously, all of the above would be just amazing, but select a couple choices that really mean ALOT to you. Then leave me a comment at the end explaining what you chose and why (if you want). I could use all the feedback! Thanks!

The beautiful thing about memories is that they are yours, whether they are good, bad or indifferent.. they belong to you. & no matter where life takes you, your memories tie you to where you`ve been.

We all have guilty pleasures…here are some of my own:

01. Purchasing magazines at the store instead of saving $ by subscribing

02. Dancing everywhere – to the bathroom, on the patio, in the car

03. Doodling my name (practicing my autograph)

04. Twitter

05. Buying an item just because it’s on the sell or clearance rack

06. Cookies made by my little sister, Lu

07. Not checking my voicemail for days

08. Sending random picture text messages

09. Writing out to-do lists, then re-writing because it was messy

10. Listening to a song, and picturing myself being in the music video for it

11. Cool whip

12. Wanting to work out after a drink or two

13. Daydreaming about raising a family and living down the street from my two best friends – Andrea and Monica

14. Living by and through quotes & pictures

15. Paying more attention to song lyric than the actual beat of the song

16. Taking hot baths, with bubbles

17. Tanning beds

18. Adoring anything vintage

19. Taking the term “retail therapy” to heart on a bad day

20. Caring more about my clients then myself, at times

21. Chatting with my dad for hours

22. Gossiping with my gramma

23. The “nook” (resting your head right on the inside shoulder of your significant other, it’s like the perfect spot while laying down)

24. Arcade games

25. S’mores when it’s chilly outside

26. 600 thread count sheets, at least.

27. Going to movies and being more excited about the previews

28. Designing clothes at 3am – I always gets the most creative thoughts then

29. Going out with guy friends, and dancing (yes… guy friends)

30. Enjoying staying in my house on a Friday or Saturday night

What are some of yours? (Comment below)

Sometimes, it’s not about the big picture. Sometimes, it is just about the little things. The eye-contact, the smiles, the laughs – the little things. Because without all the little details, there would be no big picture.

____________________________

Do you trust others easily? Do others trust you?  More importantly, do you trust yourself? I find that with a majority of my clients who are looking to begin a new workout routine or start a new nutrition plan – they jump into it head first and don’t take a moment to consider whether or not they trust themselves to get through it. Perhaps that’s why a lot of people get stuck into the “yo-yo dieting”.  I encourage my clients to take a day to themselves before they start a program to really dig deep inside and let everything from the past go – then I tell them to re-establish a trusting relationship with theirselves. Once that is done with, they will have the drive and motivation to KNOW that they CAN and WILL get through their struggles. When you have a bunch of mush and nonsense blocking the trust, you are more likely to hand out excuses or runaway from the problem.  This doesn’t just have to pertain to weight loss and toning of your body, trusting yourself is a BIG DEAL. It will get you through your hardest struggles, it will make you go the extra mile, and most importantly, it will benefit you and everyone around you.

Re-establishing a trusting relationship with one’s self can be done a couple of different ways:

¤ Grab your best friend and write down reasons why you trust them, and have him/her do the same. Sometimes we need to see why others trust us so easily for us to realize that we are able to trust ourselves.

¤ Be true to yourself – don’t make up excuses. Perhaps you are so used to making excuses that you don’t even know if you could trust yourself again. Start being true today.

¤ Surround yourself with people who encourage you. It’s important. If you’re constantly told that you “can’t do this” and you “can’t do that”, you will begin to believe it.

¤ Be realistic. We all dream – and dreaming is amazing, but when it comes to re-establishing a relationship with yourself, you’re not going to go from one extreme to the other in a short time. It takes work.

¤ Do something you love to do, often. When you are doing something you love to do, you’re more likely to forget about competition and whether you are excelling, and instead, you’re more likely to look inside yourself for creativity and innovation.

Life is one big road with lots of signs.  So when you are riding through all the ruts don`t complicate your mind. Flee from hate, mischief & jealousy. Don`t bury your thoughts, put your vision to reality. Wake up & live.

– Bob Marley

Today, I dare you to do the following...

¤  Skip the second cup of coffee, or second can of soda

¤ Call up an old friend just to “talk” – not because you need something

¤ Compliment a complete stranger, then, compliment yourself

¤ Think… before you act

¤ Take five solid minutes to relax & unwind

¤ Let someone know how special they are