Is Sring here or did we move right to summer?

Hi Everyone

April went by in a blink of an eye for me! So busy with all the upcoming events. So I have been a little slow at getting things up to the blog. May should be a much quieter month for me. So look for so new stuff to be posted and the upcoming events that are happening soon!

Batting Ropes

Battling Ropes are a unique, one-of-a-kind training system that is different from any other type of training simply because you must train using velocity and non-momentum principles. You are physically and mentally engaged at all times, which forces you to train or compete at a higher level of intensity. This higher rate of intensity will transfer into any sport, or battlefield, or any activity. In fact, Battling Ropes training does not only prepare you to train or compete at a higher rate of intensity, but if the principles are followed correctly, you will be able to sustain this intensity for much longer durations of time, which gives you a huge advantage physically and mentally.

The main concept of the Battling Ropes is the velocity/wave principle. This is the foundation of the training and needs to be correctly implemented before you can move into the other concepts and levels and advance deeper into the system. The velocity/wave principle is where you create a wave or series of waves which flows down the entire rope to the anchor point. This system was created with the idea of the flow of a hurricane or fast moving water.  If you look at the constant motion of water during a hurricane, you will quickly notice that the flow is nonstop and relentless, with no lull in the action.

No matter how fit you are, you will quickly become winded and experience muscle fatigue. No other type of training demands the same constant effort where you can not rest or use momentum to your advantage.

I was very surprised at how creating the waves and sustaining them became so difficult for me. I quickly found that this was a missing link in our training. With Battling Ropes, you will find that not only will your fitness level and ability to sustain a higher level of intensity greatly improve, but you will also develop a greater level of strength, power and speed from a wider range of angles and movements. This will give you much better flexibility from these positions, which will help you resist injury; that’s something we were unable to accomplish before now.

With the velocity/wave system, your goal is to create a series of waves flowing down the entire rope to the anchor point. The faster you move the ropes, the more waves will be flowing to the anchor point. Your goal is to sustain the series of waves without letting them slow down or stop. By watching the waves flow, you have tremendous visual motivation, which helps push you to keep going and keep the waves up to speed.

Many people use Battling Ropes’ velocity/wave system exercises in short bursts or intervals, which is very effective. However, I strongly suggest trying to sustain the waves and intensity for longer durations of time without stopping or switching to another exercise. By enduring the training and pushing yourself to continue, your body will start to adapt to this missing link and you will not only progress to higher levels of the training, but you’ll be able to compete or train at a higher level of intensity for much longer time periods. This is a huge physical and mental advantage for anyone. Your enhanced endurance will transfer into anything you do and give you the staying power to succeed and accomplish your goals.

Spring is here and you know what that means!

With the nice weather coming 4 Elements Fusion Boot Camp will be going outside! On the nice days we will head over to Etra Lake Park, of course it will need to be a littler lighter out too. I will let everyone know when the time comes.

Changes are coming to 4 Elements...........

I have been working on some things, and on Friday I will make the announcement!

Since I have your attention now, I do want to talk a little about "diet". Most of you already know I don't believe in dieting, I believe in eating healthy and making good choices.  

Since my pregnancies I have struggled with my weight and have tried different things to take the weight off and keep it off. Being on a diet or eating "special" food can take weight off but it does not keep it off. Believe it or not, it is worse for you to yo-yo up and down.... 15 pounds lost in 2 months then, oh no, gained it back plus 10..... it is bad for your body, your heart, and your emotions!  Learning how to change our habits is the best way to see results and keep them!

I know how I looked made me feel bad; I was unhappy, moody, and negative. Finally I had had enough, and I realized I could not change my body without changing my thoughts. I started to keep a positive attitude, which was hard, I must say.

I would look in the mirror and instead of feeling upset, I would think "that isn't who I am". I would think about my girls and not giving them a bad body image and how I needed to stay positive to achieve my goals for them.  I was never overweight growing up, but I always had curves and my sister was a stick. So I did have a bad image of my body because I always wanted her body. I could not pass that on to my girls. So I changed!

I started with food intake first- I eat more - yes, more! 6 small meals a days, and at first I was forcing food into myself thinking, "this can't work; I feel like I am forcing food down my throat". After 2 weeks I was in the groove. Every 2-3 hours my body would signal me to eat! After 3 weeks I stepped on the scale and saw 8 pounds gone.

Then I started to work out- I had a friend who would meet me at the gym at 6 am to work out with me before work. Now, I had worked out before Victoria and even after she was born. It was different this time; I was using weights.

So I needed guidance and a reason to go to the gym at 6 am. Some days I wondered, "why am I doing this? I can't walk or move my arms." But every time I dropped a pant size I said, "Oh, this is why".   

In 4 months I went from a size 14 to a 6; it was hard but I did it! I was very strict with food, and worked out 4-7 days a week. I started doing yoga again!  

I would spend a few hours Saturday or Sunday preparing for the week ahead. Having things ready was key. I am lazy; it is easier to grab something quick than something healthy. I ate protein shakes and protein bars because they were easy and they worked. You have to feed your body to lose weight. Think of your body as a car - without fuel you can't move- without the right fuel our bodies don't want to move either!

You might be surprised to know that when I lost my weight I never used anything that was "low-fat", "fat-free", "sugar-free", "light" or "non-fat". I still don't. These foods include chemicals like sucralose (i.e. Splenda), and aspartame.

I use real butter and real mayo. I use real sugar in my coffee. I love double stuffed oreos, however right now Thin Mints are #1 (thanks, Girl Scouts). I eat out once or twice a week, and, yes, order what I want. And yes, I love Margaritas!  

I never count calories or points; I listen to my body because my body knows what it needs and when it needs more.

Counting is exhausting and can lead to a very unhealthy obsession. Just like weighing yourself every day! I don't weigh myself; I go by the fit of my clothes. 

I am careful not to consume too much of corn, soy, or wheat products. Over 60% of the American diet contains these three products or byproducts that have been linked to many negative health effects. I myself "fall off the wagon" from time to time but always get back on. I try to make good choices every day, but I'm not perfect! Since my stomach has been going crazy I can no longer have whey protein- so my shakes & bars that were so convenient are gone. So I have been looking for something to replace them.  Life was so much easier when I could just grab and go!

I do stress eat! Do I ever feel guilty? No, Never! I live by the 80/20 rule -make good  healthy choices 80% of the time, then eat what you want (in moderation) the other 20% of the time. We all have to live! So when you are going out to dinner, have a party, or on special occasions, eat what you want! Have fun! Pay attention to what you eat, don't obsess! I know you can do it, I have done it and I have seen my clients do it. 

When you achieve a healthy perspective of food, of your body, and of your inner-self, it's almost like this magical switch turns on and every other aspect of your life transforms with it. When you are happy you are more confident and your life is better. Your relationships are healthier with your husband, kids, friends, & co-workers. Life is more fulfilling!   

Now, when I look it the mirror I see who I am, and the possibilities are endless...

Give yourself the opportunity to succeed.

To your success, 

Debbie   

P.S. Congrats to the winner of The Whole Foods gift card- Beth Bright!!