I’m gonna kick things off this week with another inspiring workout update from Mir.

You can also take a look at her journey so far by visiting the links below.

Mir’s Monday Training Update #1

Mir’s Monday Training Update #2

Enjoy   

Well ladies, I’m three weeks in and not only feeling the differences and changes after working out with Marci but seeing them as well. Over the last three weeks I’ve been feeling a lot more energized and actually looking forward to working out and sweating buckets.

I mentioned to Marci earlier in the week that a girlfriend of mine had recently given me this great dress I’ve been eying for months now, and as great as it fits right now it can fit a little better, especially around the hips.  Now I don’t know if I should’ve kept that comment to myself or if I should pat myself on the back for letting that one out because this week Marci had me clinging to dear life. But we all know how excited we girls get over getting something “new” and wanting to wear it right away. Well, I have a dinner party to attend in 3 weeks and this is the dress I WILL wear, so here we go ladies, it’s time to work on those hips!

We started off the workout with some light cardio and did a few laps up and down the street. Five minutes of that felt more like 30 minutes and I struggled to keep up with Marci, but we completed the full five minutes and got started on our work out.

Marci had me pulling bands, doing squats, doing step-ups on the park bench, which by the way nearly had me flying into a shrub, and doing different types of lunges I didn’t even know existed. The finale though was what had me both disappointed yet determined. Marci had me run, and I mean RUN, a certain distance as he timed it.  As I struggled to reach the end my time both surprised me and made me aware of just how much more I need to push myself. My time: 46 seconds.

My challenge from Marci: “Next week you’re going to do this between 40 and 42 seconds”. Ok, that’s a 4 to 6 seconds drop in one week, I can do that.

I’ve never been much of a runner. Even when I used to train regularly or for tournaments (did I forget to mention I used to box?) I was never much into the running. And because of my past knee injuries I was babied quite a bit and was allowed to do much of my “running” on treadmills or on the cross-trainer. So here I am now learning how to run properly, breath correctly, and push my body to go longer and faster.

Stayed tuned for next week’s update to see if I can successfully accomplished Marci’s challenge.

Oh right, my legs are burning, my hips feel like I’ve worked them overtime, and every time I see a runner I want to pounce on them and steal their speed and energy. Too crazy?!

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The word “Diet” is probably the second most hated word when it comes to starting an exercise program.  If you missed Part 1 you can read it here. But in Part 2 of this series, we’re not talking about a diet to lose weight nor are we talking about a diet that you’ll go on to lose weight and have it come off later.

Actually…What I want you to do is eliminate “Diet” from your vocabulary altogether! Instead of saying or thinking “diet” think changing your eating habits.

This is basically what you need to do – if you can just train your body to eat healthy, you’ll feel and look fabulous without starving and feeling miserable all the time. Also remember that changing the way you eat will not be a temporary change, but a permanent change that you’ll continue to do for the rest of your life.

What’s healthy you ask?

Eating the right foods play an important role in your health. Think of food like fuel for your body. If you fuel your body well then your body will be able to do a good job at any task when you need it to.

However, if you don’t give your body quality food, it won’t perform the right way.

Imagine this:

You’re in your car and you drive up to the gas station. It’s not the best gas station in the world and the fuel is low quality…not even standard!

As much as the fuel sucks, you still go ahead and use it, after all you need something to fill up your car. As you drive off you notice that your car drives very slow, you don’t get the mileage that you’re used to and within a couple minutes of driving the car just shuts down.

This is the same thing as your body.  I’m sure you’ve heard the popular saying “Garbage in…garbage out”

This saying is no different when it comes to your body and what you put into it.  If you choose to eat the wrong foods all of the time, your body will not be able to perform as well as if you gave it the highest quality foods.

Here are just a couple of facts that prove my point.

• Without proper nutrition, your body will become sick faster and with greater intensity.
• Your body won’t heal as quickly from injury and diseases.
• Your blood pressure rises, and your heart rate increases to unhealthy levels at rest.
• You’ll be more prone to limitations physically as well as mentally.

From the short list above you can clearly see that all sorts of problems come into play from not eating healthy foods. But, before I go and tell you to eat healthy foods, you first gotta know what foods are healthy and why it’s healthy for you!

Read on…

1. Vegetables are one of the highest nutrient rich foods out there. They provide high level of antioxidants to that help to heal your body, improve your fitness from the inside to the out, and are very low in calories which means you can eat more without worrying about gaining weight.

2. Fruits can solve your sweet tooth because of their natural sweetness. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs to power through a good workout.

3. Whole grains are also an important product of a healthy eating plan. When comparing “white” foods to whole grains you’ll easily discover that whole grains give you so much more benefits. Choosing the whole grains alternatives to bread, pastas and potatoes (sweet potatoes or yams) allows you to get the tastes that you love but without the added calories, fats, and sugars that end up sabotaging your health and fitness goals.

4. Proper intake of water is also important. If you don’t get enough fluids in, your body ends up retaining the water rather than having less of it. This causes your body to go into dehydration mode, which causes you to keep all the fluids in your body. By consuming enough water you’ll be able to hydrate your system, eat less, and save some calories by not drinking other liquids (beer, wine, etc.).

5. Lean meats are important parts of your daily eating plan, too. Being able to help your muscles recover faster, you’ll need to eat some quality protein but you don’t want to get it from fatty meats. Selecting lean meats will literally save your life. Because lean meats have less fat it will help you cut down your intake of cholesterol which will ultimately clog your arteries and minimizing blood flow to throughout your body.

Being able to improve on these five areas will sky-rocket your health substantially. So taking the short amount of time to work on them daily shouldn’t be a problem for you. Right?

If you have specific health issues, your doctor may have additional or different recommendations. He or she might suggest something a little bit more specific for your unique situation.

As a final point, if you need to lose weight, the bottom line is that you need to minimize the amount of calories that you’re taking in. This can easily be done, by charting, and monitoring how much calories you’re consuming.

The average person should consume approximately 1800 to 2000 calories per day. And, if you’re trying to lose weight, you need to reduce this amount to at 1500 to 1600 calories per day.  But depending on your body you may need to modify that a bit. Go with the reductions that your doctor or nutritionist recommends so that you have enough fuel for your day but also so you’re not storing any extra fuel as fat in your body.

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What does the word weight loss mean to you? To each woman, it’s something different and unique. However, for many women, it’s a word that brings on a cringe of pain, for doing something they simply hate and even something they will avoid at all possible costs. Although this can be true, it’s not necessary for most women.

In fact, the weight loss process can be enjoyable and you can discover a lot things about yourself as you progress over time. Through this exclusive series, I’ll teach you several key elements to starting that first step and losing your first 5-10 pounds. Each tip and tool given is something that you can do easily add into your lifestyle, without much help and with the ability to see benefits and results.

Now I’ll be blunt here, you won’t lose that magical 100 pounds after the first couple weeks, and frankly if you’re looking for an easy way out I can tell you right now this series won’t help you one bit, you’re probably better off buying the next fitness craze on the shopping channel or from a midnight infomercial.

The point is...and I’m pretty sure you’ve heard this before, is that for a healthy weight loss you must be patient and still put in an incredible amount of effort and discipline into changing your lifestyle.

It will be tough and challenging, for your first couple weeks and you might be able to drop a couple of pounds in a few months. In many ways, fitness can be fun, and I’ll guide you and show you how to make it just that.

Instead of being conned into a gimmick diet, another useless fad, or spending a crap load of money on health food that costs more than your mortgage payment, take this into consideration.

“The key to a successful weight loss and becoming fit is a very simple formula.”

You’ll learn something and you’ll be able to use these tools immediately to start seeing success.

Really, it can be that simple to be healthy!

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Read her introduction here…

Read her Week 1 update here…

Legs legs legs! I sincerely dislike mine and was ecstatic to find out that I would be focusing on them during week 2 of my 12 week workout. If there is any pain I enjoy feeling, it’s the one that runs through my legs after a successful hour or so of pushing them to the max!
My first two days went quite smoothly during the second week. I had a better understanding of how hard I should be pushing myself and was determined to overcome the struggles I faced during week one. The good news is that I succeeded the first two days, but the bad news is that I had a little accident on day three which held me back a little.

I will share this story with you only because I know if I don’t then Marci will…

So there I was at the start of the day going about my usual business.  As I was taking my early morning shower I slipped on some shampoo that had drizzled between my fingers and onto the bottom of my shower and I went flying into the wall.  As I attempted to catch myself before falling I ended up slamming my left knee into the corner on this built in seat like thing in the shower.

Yes, I cried.  Yes, I was alone. And yes, my over dramatic self felt the need to be even more over dramatic so I sat there with water spraying down on me for minutes before I decided to stop bitching and move my leg. I was fine. Swollen and a little bruised, but fine. But because of my past knee injuries I had enough sense to know that it would be a bad idea to continue with the schedule Marci had given me for the third day, so we focused on hips and upper body again.

I think many women can agree with me when I say that our hips are one of our bigger problems – no pun intended. So it was, initially, a nice thought when Marci said we would be working on them along with the upper body. What he didn’t tell me that about 2/3 of the way I would feel like they would collapse on me at any moment! But anyway, I did it – of course I added a few screams, a few vulgar words, maybe even a few threats towards Marci, but he pushed me and I did it!

We focused mostly on arms this day and I am not ashamed to admit that I was sore and useless for about 48 to 72 hours after the workout. Putting on and taking off clothing was more of a task than I had ever anticipated. I think I got more of a work out while struggling with everyday tasks in those few days than I ever did any other.

The good news is that my arms are back in action and I’m ready for the following weeks’ challenges. 2 down, 10 to go!!

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Click Here to Take The Survey

Today I’m going to share with the 10 most important 2 letter words that you’re ever going to hear.

So I’ll just give you about 5 seconds to grab a pen and piece of paper or a sticky note because you’re definitely gonna want to write these down and use them to motivate you.

so go ahead and grab a pen and piece of paper. i’ll give you 5 seconds……

Alright so now that you’re ready let me tell the 10 most important 2 letter words.

They are:

If It Is To Be It Is Up To Me

So what does that really mean?

It means being responsible for your own actions and taking charge of what actually happens in your life.  Since my blog is more about weight loss and fitness we’ll use that as an example.

So say for instance you want to lose 5-10 pounds and you’re looking on the net for some info and you find my site and you end up watching one of my exercise videos and you say wow this cool I can really use this info.

I’ve done my part in giving you the tools you need to succeed and reach your goals.

Now what you have to do is reach me half way and put the effort in and actually do it on a consistent basis!  And hey, I know it’s much easier said than done. But if a nice toned and sexy body is what you want…Guess what? You gotta put the effort in! I can’t stress that enough.

It boils down to you and what goes on in your head, so you really have to train your mind to be strong and ignore those annoying negative voices in your head.  If you can build that willpower and be able to do what you say you’re going to do, you’re gonna find that you’re going to get a lot more out of life simply because you take action.

That’s it for this post if you have any comments or questions please leave ‘em below and if you haven’t done so please take my 3 min survey.

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Today I want to share a pretty cool interview I did with Faten Abdallah from Connecting Women.

She grilled me on questions about body sculpting and weight loss for about half an hour!

Listen to the interview below for some really good weight loss and fitness golden nuggets!

The questions I covered:

1. What is body sculpting?

2. How often does one do body sculpting?

3. What are the advantages and disadvantages of body sculpting?

4. What are some things people should know before trying to sculpt their body?

5. Is there a special diet to go with body sculpting?

6. When was body sculpting invented/created?

7. Who shouldn’t do body sculpting?

8. Where can people find more info on body sculpting?

9. When can a female doing body sculpting see results?

10. Tell us a little bit about the popular Rebound Workout?

11. How long have you been in the fitness industry?

12. What are some of the biggest myths women have about weight loss?

13. What are your thoughts on protein?

14. What have you learned from your clients?

15. How do you and your clients feel once they have reached a goal?

16. Anything else you’d like to add?

17. What are some inspirational advice you can give to help those who are unmotivated?

18. How many goals should a person set?

If you prefer to download the interview and listen to it on your ipod.  Right click on the image below and choose “save as”.  Be sure to save it to your desktop for easy access.

Let me know what you thought of the interview and also if you haven’t done so already please take 3 minutes to complete my Reader Satisfaction Survey. 

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Hi ladies,

Well, I’ve completed my first week of training and let me tell you, it was one of the hardest weeks of my life! Ok, slightly over dramatic, but nevertheless, it was hard. I haven’t worked out in a few months so my body was adjusting itself – and perhaps even crying a little while I was trying to run like the wind and show the dumbbells who the boss was.  It was a close fight but I overcame the trembling arms and aching legs.

All was going well until my third work out which I did with Marci. Ok, before I start with that I would like to say that a work out isn’t a work out until you’ve done it with Marci! The thing about working out on your own is that you pace yourself at a comfortable level, so once you start working out at the level you are supposed to, your body gets confused and puts up quite the fight to prevent you from continuing. For example, my first workout with Marci felt like an epic fail on my end. I ran (barely) and needed a break within a few minutes. I used my legs and arms in ways I never thought possible and had to sit down because I felt a bit dizzy.

Yes, epic fail! But at the end of it all when I was sweating like a fiend, feeling the aches and pains of a real work out, and hearing the words “Good job Mir! It will get easier as the weeks go by.” I FELT GREAT!

The soreness didn’t last too long, the sweating subsided within a few minutes, and the wooziness and nausea went away after a bottle or two of water. All in all, the week ended fantastically. I was able to learn proper technique along with ways to help my body ease into my new schedule.

Hopefully next week won’t be as physically damaging and I’ll be able to run a little further, work out a little longer and keep the dizzy spells and nausea for when it really matters.

Week one down, 11 more to go!

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Did you know that 95% of overweight people who lose weight regain it and sometime more within a few months or years? I know, it’s a discouraging statistic – but it is what it is and it’s probably safe to say you’ve heard that before.

But where do these statistics come from?

Well this one in particular comes from a clinical study that was done in 1959 where only one hundred patients were treated for obesity at a nutrition clinic at New York Hospital. Its authors, Dr. Albert Stunkard and Mavis McLaren-Hume, published a paper where they found, “Most obese persons will not stay in treatment, most will not lose weight, and of those who do lose weight, most will regain it.”

Ever since then this 95% figure has been quoted in literally thousands of magazines, diet books, and research papers over the past four decades.  And it’s the major reason why so many people approach losing weight and changing their lifestyles with a total helpless feeling.

The 95 percent figure was drilled into the public so often that it actually became a fact – how crazy is that?! When in reality it was just a clinical story. Today, obesity researchers say that no one really knows how many people lose weight, regain it, or keep it off. The actual failure rate could be much better or much worse – We just don’t know.

But here’s what I know and what you should know as well.  You can lose weight and keep it off! And for the ones who succeed I can assure you they don’t brew their own weight loss potion in their bath tub or have some dark secret blueprint locked up in a safe. The answer doesn’t lie in some stupid hocus-pocus crap but in a few principles that I preach day in and day out.

Watch your portions.

Enjoy healthy foods.

Workout Consistently.

But what about You? You’ve spent months watching your portions, counting calories, eating healthy foods, and working out like a maniac! Finally you’ve got a body that your proud to show off.  Now haw can you avoid falling for the weight gain trap?

1. Follow an Eating Plan That Works For YOU.

You want to know why mainstream diets work so fast? It’s cause they limit the number of calories you eat. Calories are calories no matter where they come from, if you eat less than 1500 cal a day you’ll lose weight. But in order to lose weight and stay healthy for a lifetime you gotta follow the basics. Eat your fruits and veggies, complex carbs, get in your healthy fats and watch your portions (even if you’re not trying to lose weight). The key is to view your eating plan as a whole new way of doing things, not just a temporary deal.

2. Be FREE…a Little Bit More.

After you reach your weight loss goal, find out what you can get away with. Add a few hundred calories here and there until your weight stabilizes.

3. Please oh Please! Eat Your Breakfast!

Do you skip breakfast? If you do – promise me that you’ll change your ways. Over and over again studies show that people who eat breakfast eat less than those who skip meals. Plus you’ll get more vitamins and minerals, boost your physical and mental energy and feel lifted throughout your day.

4. Treat Yourself.

It’s ridiculous to deny yourself or feel guilty about eating a certain food. In order to have a balanced and healthy lifestyle it’s okay to eat the foods you crave, a chocolate square, a spoonful of ice cream, a handful of M&M’s. You’ll find that you’ll have more control over how much sweets you eat and your urge to overindulge will eventually go away.

5. Be Realistic About The Size You Want To Stay At.

Most of the times when you set a goal, you might take it a little too far and set an unrealistic one rather than a realistic one. And even though you might get to that “skinny bitch fantasy weight” the odds of you keeping up with such a drastic plan is just not gonna happen. Please don’t set yourself up for failure. Start with a weight loss goal of no more than 10% of your current body weight. If you can keep that weight off for six months then aim for another 10%.

6. Track Your Weight.

Many experts will tell you to never look at the scale or weigh yourself.  Heck I even have some clients who don’t want me to tell them what they weigh after an assessment. The point is, your scale is a tool – that’s all.  It will tell you how much your total body weighs. And if you don’t weigh yourself how the hell are you suppose to know where your at? It’s like being in a boat in the middle of the ocean with no paddles – you’re just aimlessly floating around. Don’t go all obsessive with it and check your weight every single day. You’ll just piss yourself off and get frustrated that way. What I recommend is you check your weight on weekly basis.

7. Track What You Eat.

If you’ve lost weight and are gaining it back, it’s hard to pinpoint where exactly you’re making your mistakes. Try to periodically keep tabs on what you’re eating. Because eating can be associated with emotions – writing down what you eat and when can help you snap those bad habits in half.

8. Get Support.

I know it’s tough when you’re trying to keep your weight in check and everyone around you is shoveling piles of ice cream in their mouths. What you need to do is get the support from the people that are close to you. Let them know your goals and that you would like their support in helping you achieve it. Dozens of studies have underlined the importance of support. Studies have also found that people who lose weight with the help of a group or professional see the biggest changes.

9. Put Yourself First Frequently.

Like many women you have a million things on your to-do list. It’s all about managing your time and that means squeezing in some time for you to take care of yourself. Being able to take these breaks and get out of your busy routine will do wonders for your physical health and peace of mind. Remember, “To give others we have to learn to take care of our selves”.

10. Control Your Emotional Overeating Forever.

Every once in a while you may feel a little down, depressed, sad, or just plain rotten. Instead of drowning your emotions in food, use these moments to be selfish with yourself. Find out the emotional triggers that make you want to eat and write them down. When they happen stay relaxed and just do something that will substitute the eating. Go for a walk, call a friend (I know how much you ladies love to talk!), or read a chapter of a book.

11. Keep Your Motivation

One of the hardest parts of maintaining the results you’ve worked hard for is staying motivated. One of the best ways to kick yourself back to reality is to remind yourself of what your lifestyle was like when you were heavy. Before and after pics work like a charm here.

12. Keep Your Ass in Gear

There’s no beating around the bush here – If you want to keep the pounds off you’ve lost you’re going to have to stick with a consistent workout plan. If you think of exercise as a chore you need to change your view and think “physical activity” but associate it with things you like to do. If you like shopping, then the next time you’re at the mall, walk around for a bit before making your purchases. Like to dance? Next time you’re at a club or party get up and be on the dance-floor rather than sitting down. And yes even “rocking the boat” with your man is exercise.

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Happy Canada Day!
In celebration of Canada Day and my way of thanking you for being such a loyal reader, I wanted to do something a little extra special just for you!

Ever since the hot weather hit, I’ve been drowning in emails, facebook messages and even twitter messages from women who desperately need to tone up and fast forward their lower body progress.

So here’s what I decided to do…I created a workout plan specifically for getting that sexy, lean and giggle-free lower body you want…FAST!

I even added a few of my “Client-Only” secrets in there to help you reach your goals even faster!

And yah know what?? – It’s all yours for FREE!

No price.  No opt-in box.  No applications – Just use your mouse and download it immediately to your computer.

All I ask is that you leave a comment below giving me some sort of feedback on the workout plan – What you liked, what you would like changed and if you think I should add anything else to it in the future.  It would be greatly appreciated.

PC: Right click on the image below and choose “save target to…” your desktop.

MAC: Right click on the image below and choose “download linked file” to your desktop

Enjoy! And please let me know if you have any questions or need help with any of the exercises.  Thanks a million!

P.S If you’re looking for something to really  transform you total-body then you’re gonna want to check out this HOT womens only resource.

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After a few minutes of having her explain her “idea” to, me this is what she came up with.

First she would like to train with me so I can help her achieve her goals.

Secondly – and this is the kicker – She would like to write about her workout experiences with me and have me post it on my blog as an extra motivator for herself and to inspire other women.

Now I have to admit I’ve never had anyone of my clients write about their experiences at the same time they trained with me – so this’ll be interesting not only for her…but for me as well.

And I also think her updates will be beneficial for YOU because you can follow her through her journey, read about her highs and lows and maybe see some similarities between what you want to achieve and what she wants to achieve.

So right now I’m just gonna move forward and have her introduce herself to you…

Hi everyone! My name is Mirudu (Mir) Sivakumar and I am a yo-yo dieter. It has taken me years to accept this fact but I am no longer ashamed to admit it. Like many other women out there I have struggled with my body image for a long time and have had my ups and downs with my weight.

I was always the one who was a little bigger, a little wider, a little more awkwardly placed within my tiny sized friends. But after being educated in the different body types and structures I realized I wasn’t strangely shaped, rather I was just not IN shape.

I’ve been on every diet you can think of, from the “no carbs” to the “no sugar”, to the “soup only” diet, and to the whole “perhaps if I starve myself 3 days before an event I’ll look good diet”. What many don’t realize is that even though these diets work at the time your body gains all the weight, and sometimes more, once you start eating regularly again. Well ladies, no more! I am sick of bouncing back and forth with my diet and harming my mind and body over and over again.

Within the next three months I will be training with Marci Lall, where I’ll be learning how to eat healthier, get my body into a work-out routine and to ensure that I get and stay  healthy for the long term.

I hope these updates of mine will help get others motivated and eager to get healthy and feel great! And of course I expect to entertain a few of you along the way.

Remember ladies, WE CAN DO IT!!

Mir Sivakumar

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