DISTRACTIONS.

Lots of people use distractions while they’re working out.

~ Music.

~ and (gawd forbid): Reading.

Sometimes distractions can help you intensify your game.

But they can also take your head right OUT of the game.

And that could lead to injury.

At the very LEAST it will lead to a less effective workout.

And what good is that, really?

NO GOOD AT ALL!!

So, what’s a ‘good’ distraction? And what’s a ‘bad’ distraction?

This should clear up the confusion:

Whatever your ‘distraction’ just make sure you can keep your head 100% IN THE GAME.

It’s for your own good.

Have a fit, fun and fantastic day.
Girlwithnoname

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Wow, how can it be my birthday again already?

Yup, I think we’re gonna go out for some kinda yummy, decadent dinner tonight!

And YES, I’m having dessert!

And, JUST in time for my birthday, I FINALLY got through all the tech glitches and preparation and RELEASED my new “Hot at Home” Program.

WOO HOO!!! It’s finally AVAILABLE!

“Hot at Home” is THE Transformation Solution for People Who Hate The Gym (like I do!).

Are YOU sick of the inconsiderate, intimidating meatheads, the crowds, the inconvenient commute, the long waits for equipment, and wiping everyone else’s greasy sweat off the equipment before you can use it?

YAH, ME TOO!

That’s why I decided to say “SCREW IT” to the gym experience and figure out how to get “Hot at Home” even though I only live in a teensy city apartment.

And, I did it too!!

With barely any equipment and without ever stepping foot in that horrid gym, I got myself a six pack! WOOT!!!

So when people kept asking me HOW I did it and kept asking me to tell them my mindset secrets and tell them what my exact workouts were and what ‘rules’ I followed with my nutrition, I finally decided to put it all in one resource for ANYONE who wants to do what I did.

And THAT’s why I decided to call it “Hot at Home“ … this program really is for people who hate the gym or only have a small space to workout in at home and need to know how to make it work, and work WELL!

Find out more about “Hot at Home“, what is included and where to get it HERE:

Looking for a birthday present to give yourself to celebrate MY birthday? Why, how convenient. “Hot at Home” is the perfect gift!

Go grab it for yourself and get “Hot at Home” … like I did!!

==> Get “Hot at Home” Here

Have a fit, fun and fantastic day.
Girlwithnoname

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FINALLY!!!!

A beach day happened.

WOO HOOOOO!!! About time!!

While I was perched on my blanket soaking up some much needed Vitamin D, in the form of copious amounts of Sunshine, I got to thinking about how great swimming is for exercise.

And even more specifically how you can turn what might otherwise be a boring, monotonous stroke into a fun round of interval training.

Interval Training? While Swimming?

How, when you can’t time yourself and know when to go fast and go slow?

I figured out a great way to make it work, even without that waterproof watch (that you probably wouldn’t be able to hear the beeps on anyway).

Here’s how:

So get out there and have some rippin’ fun in that ocean or lake!

And get your Interval Training in while you’re at it!

Oh, and by the way… after I shot this video a huge bank of clouds rolled in and the wind picked up which all cut our beach day short by at least 2 hours … !!

Sigh.

It’s coming for REAL eventually … right?

I hope you guys are having a warmer, sunnier Summer than I’m having.

But in the meantime…

Have a fit, fun and fantastic day.
Girlwithnoname

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Doing a little round of Interval Training earlier today got me to thinking…

Are you comparing apples to APPLES when you’re tracking your progress from workout to workout?

How do you know for SURE?

There was a time that I THOUGHT I was comparing identical workouts … but getting all sorts of crazy results.

… and, as it turns out, now that I have the RIGHT tool in my hand to keep me on track, I can see clearly that what I was doing back then was comparing apples to ORANGES.

If you really want to track your progress and compare your workouts to each other PROPERLY, you NEED the right tools to make sure you stay on track.

See what I’m saying:

See what I’m SAYING??

Get a GymBoss Timer and don’t compare apples to oranges anymore. Make sure you’ve got the right tracking tools so you KNOW whether or not you’re progressing… and not just stagnating in a different way.

They’re SUPER cheap and they mail it right to you within days (convenient, eh?).

And the best part about a GymBoss Timer specifically is it has an EXTREMELY EFFECTIVE super loud beep and super strong vibe. You’ll KNOW when it’s trying to tell you something:

Get Your GymBoss Timer Here

(psssst, you’ll also need a good timer for the “Hot at Home” System, which I’m releasing EXCLUSIVELY at a ‘special deal’ to my Inner Sanctum and Early Birds’ List very soon… get on the Early Birds’ list here if you don’t want to be in my Inner Sanctum: Get “Hot at Home” First!)

Have a fit, fun and fantastic day.
Girlwithnoname

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Phew! I tackled the stairwells today for my cardio session.

I might have to take a break from that for the Summer… it was stifling in there and I thought I was gonna keel over by the 4th trip up (I do 8 trips up 20 flights and it’s a heck of a workout, lemme tell ya)…

ANYWAY, I digress…

I finally decided what to name that book o’ mine that’s coming out soon (I promise it is, really… I do!!!).

I’m working really hard on getting the websites and graphics done right now, but wow, is this a lot of WORK!!

and FYI: I’ll be doing a special release ONLY for my loyal friends and Inner Sanctum members. Do you want to be one of the first to get your hands on it?

More details here:

Do ya dig it? “Hot at Home“ !!

Helping people get ‘Hot at Home‘ is what I DO so I figured it was fitting… I hope you like it too!

Anyhoo, if you’re like me and already work out at home and need some new stuff to get jiggy with … or if you’ve been avoiding getting in shape cuz you’re like me and HATE THE GYM and all the BS that comes with it, then THIS is the program for you…

Sorry!! The Early Birds’ List I mentioned in the video is now officially CLOSED.

But it’s NOT too late to grab up a copy of “Hot at Home” and get YOURSELF… well… HOT… at HOME ! lol

Or, if you’re just interested in knowing a little more about The Transformation Solution for People Who Hate The Gym (like I do), then head over to the Hot at Home website here:

==> Get Hot at Home

Have a fit, fun and fantastic day.
Girlwithnoname

BTW, I highly recommend this timer for your workouts.
And you’ll need a timer for the “Hot At Home” system so grab yours now!!!

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Thanks to Summer for refusing to come here in Vancouver.

My hopes for a beach day were dashed by clouds and cooler temperatures (STILL!)…

sigh …

I had a little extra time on my hands today. Seemed like the perfect time to get back to one of my long lost loves: POWERWALKING.

So, I hit the seawall today for a good, long and energetic powerwalk.

I don’t have time for it as much these days, cuz it takes a little more time to get a decent amount of work done than a good hard run or a HIIT session.

But… KNOW THIS:

No matter what anyone else out there tells you, powerwalking is a GREAT way to get in shape, a great way to burn fat and a great workout.

Sure, it’s been dubbed ‘long slow boring’ cardio by some of the fitness gurus out there … but if you’ve got a place like I’ve got to walk, how boring is it REALLY?

Not very.

And boring or NOT, it’s a great way to burn calories and get your cardiovascular system worked out.

Just make sure you WORK at it… no “strolling”, ya hear?

Anyway, I decided to take the camera and have you along for a little walking tour while I was out there so I could show you how the Vancouver Parks Board and City Hall did on the repairs they started way back last Autumn and promised to have finished by February …

Were they finished by February?

No. Of course not. This is Vancouver we’re talking about here. Nothing ever gets done on time, or on budget.

They only just reopened the last section on my running path a couple of weeks ago.

It’s JUNE, PEOPLE!!!

And as far as I can see, the engineers weren’t thinking with their brains when they designed this new seawall… cuz come Autumn, there’s gonna be a mess and they’ll all be slapping their foreheads.

I could have done a better job of figuring this out. A FOUR YEAR OLD could have figured THIS one out.

It’s not ROCKET SCIENCE, for pete’s sakes!!

Anyway, like I said… I took the cam … and I vented my ire a little.

Check it out!

And, of course I capped off my powerwalk with a little bout of pull-ups on that shower contraption I keep talking about.

How’m I doing? Gettin’ better, eh?

I’m not swinging my body quite as much as I was a few months ago -> My Pull-ups Last November

… and I got one more rep out of me than I did last time!!! Hee Hee!!

It’s coming… this is a hard exercise to progress, but it’s COMING!

Anyway, ENGINEERS!! Any out there? If so, am I right? Did they screw this seawall thing up? Or am I missing something here? Leave us a comment.

Okay, that’s all the b*tching I’ve got in me today!! LOL

Time to get back to work on the website and graphics for my upcoming book! WEBSITES!! GAH! Technology will be the death of me yet, I swear.

But I digress.

See ya again soon!

Have a fit, fun and fantastic day.
Girlwithnoname

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Ah, Spring!

It’s that time of year again where a lot of fun runs, marathons, triathlons and other such races happen or are approaching soon.

Have you ever thought about training to run in one?

If you have, here’s an awesome guest post by marathoner Edward Stern, with a lot of great tips to get you where you want to go: TO THE FINISH LINE!

10 Tips for Marathon Runners

Running a marathon is the ultimate accomplishment for many a distance runner, but it is also the most difficult to achieve. Just running 26.2 miles is an accomplishment in and of itself, regardless of goals for completion times.

Running a marathon demands intense preparation in all aspects of ones life, including training, diet, and sleep, not to mention mental preparation.

A marathon is a complete physical and mental challenge, one that requires discipline unlike most other sporting endeavors.

Here are 10 tips for marathon runners to get you to your goal: completing a marathon and meeting your desired completion times.

Plan well, well in advance.

A marathon is absolutely not something you just decide to do and just training for a week in advance. It should take months of preparation. Even as much as 6 months or a year in advance, pick a marathon to work towards and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.

Set reasonable goals.

If you’ve never run a marathon before, don’t think you’ll go sub-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach, by keeping a log and seeing where your stamina and running capacity is well before a race.

Eat a low-fat, high carb diet.

Carbohydrates are the fuel you will need to push through during a marathon, and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat — good fats, like those found in poultry and fish, are necessary for storing extra energy during runs.

Drink lots of fluids.

Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don’t overdo it though — it will make you feel sick and can lead to cramps, dizziness, and nausea.

Incorporate other exercise into your routine.

Some weight lifting, particularly lower body, will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develop flexibiilty, but also is a time for meditation and relieving stress.

Think you can.

Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive, and visualize success, especially completing a race, in the months leading up to it.

Develop a regimented sleep schedule.

Sleep is necessary for helping your body repair itself, relieving stress, and simply feeling your best. Be sure to get at least 8 hours every day. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it.

Find a partner.

Some people like running as a solitary endeavor, but most find the most success when running with a partner. You’ll be able to push each other and support each other, particularly when the going gets tough.

Taper leading up to the race.

Don’t push yourself harder than you ever have before a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day.

Enjoy the experience.

Don’t get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in — the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.

Written by Edward Stern who is also known for taking online university classes and writing for radiologytechnician.com

Thanks a lot Edward. I’m sure everyone out there who’s training for a marathon or any other kind of foot race, found that very helpful indeed!

If you’re really serious about running marathons and training to get yourself across that finish line in your best time possible, or you’re looking to beat your own Personal Record, then the “Break Your PR” Marathon Dominator Training System will get you there.

Experienced Marathoner Jill Bruyere takes you through everything you need to know, from the most optimal training methods and schedules, to the proper practice and pre-race nutrition … right down to injury prevention specifically for runners.

Grab it now and Break YOUR ‘Personal Record’! ==> MARATHON DOMINATOR SYSTEM

Have a fit, fun and fantastic day.
Girlwithnoname

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Hey Gang!! Happy Friday!

I’m working my heart out on the book today, so I’m taking the day off.

But, I’ve got an AWESOME guest post for you.

Ever find yourself with some life situations that cause you to get angry?

Of course you do, we all do.

If you didn’t get angry at stuff once in a while you wouldn’t be human.

So, how do you deal with it and work through it?

HAHA!! Look at that! Fitness to the rescue AGAIN!!!

Check out these awesome tips for some anger-reducing workouts!

Exercise Your Demons: 5 Workouts to Curb Your Anger

Whether it’s work, the holidays, or simply navigating through modern life, life can get stressful.

Stress is linked to a number of health problems, many of them fatal, and every doctor you see will tell you to try to avoid stress for your health. Good luck.

The upside of stress is that you can channel it into great, heart-pumping work outs – something else the doctor ordered.

Here are five great workouts that can turn melt your stress into body-building sweat.

Running.

They say not to run away from your problems, but this is one exception.

Hop on that treadmill and see how far you can go before you stop stressing over your issues and start focusing on putting one foot in front of the other.

If you’re not a fan of the treadmill, take it outside to the open road, and let the combination of extreme cardio and nature soothe your troubled soul.

The “runners high” is no joke, you’ll truly feel stress free and blissful after a particularly long jaunt.

If you have back or knee problems, you can get nearly the same benefits from a low-impact elliptical machine.

Kicking, punching and jumping.

There are a number of exercises that employ high-impact aerobics, from using a simple punching bag to getting invovled with a kickboxing or Krav Maga class.

Channel all your stress and anger into punching harder, jumping higher, and kicking with force, and guaranteed you’ll leave more relaxed, calm, and tired.

You could always go low-tech and scream into a pillow, but employing high-imact exercises will leave you with a body that everyone whose stressing you out will envy.

Lifting weights.

Join a gym and give those goofy looking weight machines a try.

The trick is to find the perfect weight that after 10-12 reps you can’t do another one. Choose five or six machines that focus on different areas – arms, legs, back, and abs – and cycle through the machines two or three times. An hour later you’ll wobble back out of the gym feeling noodley and less stressed.

Combine this with some quick cardio – a five minute run before the circuit – and you’ll forget your stress in the amazement of the number of calories you burned.

Yoga.

This particularly popular form of exercise is all about deep breathing and calm thoughts, and no matter what the instructor says if you’ve had a hellish week it might be difficult to focus on being zen while sitting on that yoga mat.

If you find your mind racing, try to find a yoga class, DVD, or other instruction that focuses on strength and balancing moves. You will find that trying to achieve the perfectly balanced Tree or Eagle pose will clear your mind and make you sweat.

You might want to give these exercises a try after getting the majority of your aggression out with cardio or aerobics training, but there is a reason yoga is so popular – the claim to calm works.

Swimmimg.

If human beings were meant to swim, we would all be born with gills. This makes swimming an amazing form of cardio, strength training, and coordination.

Swim a few laps and just try to tell me that you didn’t immediately have to start focusing on breathing at the right times and not drowning. Even better, swimming combines cardio and strength to get you truly ripped.

On top of that, the feeling of weightlessness you’ll experience in the pool will add extra calm to your stress-reducing exercises.

No matter what the source of your stress is, you can alleviate it through high-intensity workouts.

Even if you don’t feel up to running for miles and miles or joining a high-impact class, simply learning a new workout routine or joining a new class can help calm your mind. Learning something new will engage new parts of your brain and help you forget whatever it is that is stressing you out.

Guest post Written by Jillian Gnorce also known for her work on educational websites like sonogram tech and Radiology Technician

Thanks for sharing these tips, Jillian. I know when I’m stressed out or angry about something I ALWAYS feel better after getting my sweat on.

So gang, next time YOU’RE angry about something, get out there and use that anger to your advantage by pouring it all into a good, hard and HEALTHY workout!

Have a fit, fun and fantastic day.
Girlwithnoname

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On my foray into that commercial gym last week (have you seen this: RANT: Why Are Some People Such IDIOTS In The Gym?) I saw something else that made me stop and scratch my head in bewilderment.

Listen, I know that some cardio is boring.

But so boring that you must read a magazine in the process? And therefore, let your workout suffer?

Can you really get your upper body working hard if you’re reading a magazine?

Um. No. You can’t.

So why is this gym now SUPPLYING magazines for it’s members to read on the cardio equipment?

And why are people still doing cardio they find THAT boring, when there are SO MANY other options available?

Keep your mind on your game.

If you’re so bored you have to resort to reading magazines, it’s time to change it up and go do something more interesting.

Things that spring immediately to mind include: HIIT (interval training), Weight Training SuperCircuits*, swimming, team sports like soccer …

… heck, even playing with the dog is fun and interesting, and if you’re doing lots of running and chasing games you’re definitely getting a good cardio workout.

So, don’t tune out in the pages of some time-wasting gossip magazine.

Get the MOST out of your workout by keeping your head AND your upper body in the game.

You’re there anyway, right? You may as well get as much out of it as possible!!

*At a loss when it comes to those Weight Training SuperCircuits I mentioned?

Craig Ballantyne has everything you’re looking for in his Turbulence Training Fat Burning Circuits Manual.

It has great and effective Weight Training Circuit Routines especially designed to burn fat that will get your heart racing and your blood pumping, and keep you motivated and interested for a long time to come.

Take a look at it here ==> Fat Burning Circuits

Have a fit, fun and fantastic day.
Girlwithnoname

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The clocks changed last weekend!!!!

Daylight Savings Time is upon us!

It’s SUMMER !!!

Okay, okay, not quite. I’m jumping the gun cuz I’m so excited.

But it’s really on it’s way now!

You know what Summer means!!!

Longer days !

And you know what longer days mean!

Lighter evenings !

… and lighter evenings means we get to go PLAY OUTDOORS more!!

So many new possibilities to have fun and stay fit at the same time !

The possibilities for fun things to do outdoors and in the evenings that can keep you fit are ENDLESS!!

Evening powerwalks, evening runs or interval training, playing frisbee after work, hiking, swimming in the ocean or lake, evening baseball, football or soccer matches.

Heck, you can even drag your equipment out to the backyard and do some weight training by sunset!

So, get out there! That’s what Daylight Savings Time and Summer are for!

Have a fit, fun and fantastic day.
Girlwithnoname

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