Mindset

You can do anything and everything you want.  The only thing that will hold you back is your mindset.  Some people might say its money or not having enough time or maybe its even a question of their ability; however in reality its how you think.  For example lets say that in fact you think its money.  Everyone has money its just how they spend it and if you truly want something you will find a way to get it.  That is a different kind of mindset.  I say there are two types of mindsets out there the “Excuses mindset” or the “Go Get It mindset”.  They basically name themselves, but in  my definition of it the excuses mindset will never get where they want to be in life and will blame everyone else instead of looking inside them to make the change.  THe go get it mindset on the other hand is the one of 2% of the world who are extremely successful because no matter their circumstance they find a way to make what they want happen.  They think outside the box and don’t let anything get in their way!  Which one are you?

(Source: mindset )

Tapout XT

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A quote by James Lovell

“ There are people who make things happen, there are people who watch things happen, and there are people who wonder what happened. To be successful, you need to be a person who makes things happen..”- James Lovell

         Now, which one are you? I used to be the person who watched things happened or wished i could do those things, but now I have graduated to the person who makes things happen!!! Sometimes it is just as simple as stepping out of your comfort zone or facing your fear!  I totally believe in if things are meant to happen they will, but that does not go without effort!  Do you want to be happier, healthier, wealthier?? What is stopping you? Is it a sad story you have been carrying around with you or some kind of excuse?  LET IT GO!!!!!!!! Seriously, just let it go!  Take any bad experience and turn that into lessons learned and find that ray of sunshine in the dark cloud!  Do you still believe that you can do and be anything that you wanted???  Why do we lose that sense of childhood ignorance?  I for one can recall an incident in my childhood where my father told me I would not be going to the bahamas with my girls scout group and I made sure I went.  I made sure I did everything in my power to prove him wrong.  It never crossed my mind that I couldn’t do something. 

         Just like everyone else we grow up.  We let other influences and fear kinda run our lives or maybe we use our past as a crutch as to why we are where we are and can’t change our circumstance!  Well,  I can tell you that I came from a messed up background and not only did I conquer that I have been willing to take risks in my life that have shaped my future for greatness.  Will you be the Pessimist that is negative, the Optimist that always has the positive out come or the opportunist that make things happen???  

10 Week Jump Rope Workout

       One day I asked on my facebook what everyone was working out too and a good friend of mine said she just bought a jump rope to workout in the garage with.  I got to thinking if I knew any good workouts with a Jump Rope and then it hit me that indeed I did. Remember when you were a kid and jump roped all the time? You thought it was fun?  Well its a great workout and something you can enjoy as an adult!

        Courtesy of Oxygen magazine dont ask me what issue, because I have no idea.  I flipped through my workout book and found one.  Jumping rope is a fantastic workout and for the average 130 lb woman you will burn around 11.6 calories per minute @ 145 revolutions per minute.  Why is it better then running? Well, first of all it involves your whole body composition, it improves your cardiovascular endurance, bone density, helps your overall agility, strength and balance!  Christina this is for you! 

Wk           Sessions/wk           Duration of set     Rest b/w set     Jumping sets         Time  

1                    3                         30s                      30s                  10                         5m

2                    3                        1min                     30s                  8                           8m

3                  3-4                      1.5min                  30s                  6                           9m  

4                  3-5                      2min                     30s                  5                         10m

5                  3-5                      2.5min                  30s                  4                         10m

6                  3-5                      3min                     30s                  4                         12m

7                  3-5                      3.5min                  30s                  4                         14m

8                  3-5                       4min                    45s                  4                          16m

9                  3-5                       4.5min                 45s                  4                          18m

10                3-5                       5min                    1min                4                          20m

4 Jumps:

Basic Jump- normal jump roping

Hamstring curl- kicking foot to butt when jumping

Low kicks- alt basic jumps w/kicks after one jump

Boxer shuffle- From side to side with both feet together

Enjoy let me know how you like it!  

NEW CHALLENGE CHANNEL!!!!!!

Hey everyone! I know it has been awhile since I last posted, but it has been an insane week for me!!!!!! Visalus just announced that we will be partnering with the co producer of the BIGGEST LOSER in order to create our own transformation show!!!!! How crazy is that???? So, I wanted to invite you all to join me on my 90 day challenge journey with them. Follow me on facebook and my channel. I would love the support! It has been my dream since 2006 to look like the beautiful women on Oxygen Magazine and walk the stage!  So, follow, share, like, and vote! My first video is my experience with the BOD POD!!!!!! I will be posting my video on my story, goal, and measurements later tonight! 

http://apps.facebook.com/challengeshowdown/channel/583173680?v=ovVYwA1Yr1M

Follow me on Facebook: http://www.facebook.com/samantha.murphy.1293

I will be posting more fitness/health on my blog as well I just wanted to let everyone know why I have been MIA!!!!!!! look forward to hearing from all of you! :)   IF I can so can you!!!!!!!! 

No Equipment Exercises

       Who says you need a gym to workout? Who says you need weights to work out?? Yes, the gym is fantastic if you need some extra motivation from others.  Yes, lifting weights is beneficial for those sexy muscles and your bones, but who says you can’t use your own body weight?? 

       Before ancient greeks took stones and rope to mock what we would now call a weight machine they used their body weight! Insanity is based on using your body weight to get the body you want, so why do people think it is so far fetched????

    Well I thought I would post some of my favorite body weight exercises!!! Some are full body, abdominal, cardio/strength, and particular concentration on other parts.   

       Full body workout will be performed 3-4x w/ 1 minute in between sets! If you are a beginner then just go with 1x….. the exercise instead of twice before moving on to the next one. Also if you have to perform the pushups on your knees until you get stronger, but try to do as many as possible off your knees.  Also when performing squats make sure to not have your knees past your toes! 

2 x 25 Lunges

2 x 25 Sumo Squats

2 x 35 mountain climbers

2 x 15 pushups

2 x 35 bicycle crunches

1:00 Knee Ups

1:00 plank 

An awesome Cardio workout is as follows:

20 Jumping Jacks

30 sec high knees

30 sec butt kicks

5 jump kicks 

30 sec mountain climbers

30 sec- 1 minute water break 

5 burpees

20 Jumping Jacks

30 sec jump rope ( if you don’t have a jump rope just pretend lol)

5 jump lunges ( when you switch feet jump in the air switch feet and repeat)

30 Jumping Jacks

30 second jump rope

5 burpees

30 secs RUN in place not jog RUN

30 second water break

20 jumping Jacks

10 lateral jumps

5 jump squats

30 second jump rope

5 jump squats ( when you jump in the air pull knees to your chest)

Ab workout:

If you are a beginner only do 1 set.  

50 sit-ups

100 Jump ropes

100 flutter kicks ( each leg) beginner do 50 each

100 jump ropes

50 leg raises

100 jump ropes

100 mountain climbers (each leg) beginner same as flutter kicks

100 Jump ropes

Remember after each workout to properly hydrate and to stretch, because I promise you will be sore!!!!!!  

Its not a Diet its a Lifestyle

      How do you tell the difference between a diet and a lifestyle change? Easy, a diet is a temporary fix to a long term issue and a lifestyle change is an actual change in behavior that will allow you to keep the results that you want.  For example I will use the HCG diet compared to clean eating and working out regularly.

      There are different varieties to the HCG diet, but the most common one is people on the 500 or 800 calorie plan and you can only eat certain things.  Well number one of course you are going to lose weight because you are not even taking in enough calories to function throughout your day!  The average adult needs at least 1200 calories for your body just to function not to mention that any long term caloric deficiency results in organ damage.  Another problem with depriving yourself of your needed calories is that as soon as you stop you will gain the weight back and forget working out because you will more than likely pass out and cause further damage to yourself.  Your body needs food to function. The primary source of fuel for your body are carbohydrates so too low or a no carbohydrate diet for a long period of time is just as bad!  

     Unless you are morbidly obese and under the care of a doctor I do not recommend going below 1200 calories.  Diet pills are the same way.  You cannot live off of diet pills for your entire life.  The best way to lose weight and keep it off while staying healthy is to eat clean and exercise!  You will be amazed at how much better you feel, your confidence will increase and you will just be overall happier with yourself.  

   So how do you make that lifestyle change? There are different approaches you can take.  The first approach is the take it slow approach and gradually get rid of junk food in your diet. For example if you are used to drinking 4 liters of mountain dew a day and you go down to 1 that is going to make a big difference.  If you go out to eat every day maybe change that to once a week.  

      The other way and my favorite way to be honest is the “full force” way.  I tend to clear the house of junk food and replace it with fruits, veggies, and lean meats.  This way when your hungry and feeling the temptation you won’t have anything in the house that your will power can give in to.  Healthy food does not have to taste bad.  I have a ton of recipes that are delicious and if I want something sweet I freeze some fruit take it out and eat it, or I make healthy popsicles.  Now, the exercise portion is different of a healthy lifestyle.  If you are not used to working I DO NOT recommend going full force! Why?, well because if you go to hard and then are sore or burn yourself out you are less likely to stick with it.  Also, I choose activities which I enjoy as well that way I don’t look at it so much as exercise such as Zumba.  To me it’s like I’m in a club not exercising! :) 

      When it comes to exercise gradual is best.  If you are completely sedentary which means you do not do any type of exercise walking around doing your daily tasks start off slow.  Start by walking around the block and gradually increase.  A good workout for that I have found is couch to 5k, it really gets you there in the safest manner.  Also, give yourself goals for working out and losing weight.  Everytime you work out put $1 in a jar.  That way when you have worked out 30x (easily in 3 weeks if you are working out for 5 days) you can treat yourself to a mani or pedi! It gives you something forward to look for and keeps you accountable!  Make a lifestyle change not just a diet!!!!!!! 

How to be Successful

       Have you ever sat there and wondered why 1% of the world holds 98% of the wealth??? Why do some people seem so lucky to have everything? How do those people have amazing bodies?? The answer has slapped you in the face quite a few times, but you never realized it!  

       They are willing to do what others aren’t. To get what you want in life it is going to require some type of sacrifice!  That might entail getting off the internet, shutting off the tv, going to bed later, waking up earlier! I have learned that what I am willing to sacrifice now for my business and health will only allow me more time and a better body later!  If someone told you that you would have to work 80 hrs a week for 2 years to make 10 million dollars would you? I bet your ass you would!!! Those 80 hrs a week would get in the way of sleep, vacations, family time, but in 2 years it would be worth it right?? How do you think Bill Gates, Warren Buffet, Arnold, Jamie Eason, etc feel? They got to where they are because of the sacrifices they made and now its paying off.  

        I have learned that successful people leave clues and some of those clues are entirely too simple that most people miss them.  No matter how many times they fail they keep trying!  They get off the couch, put down the chips, throw out the ice cream!  Instead of watching tv, cruising facebook and pinterest, and playing video games they make things happen!  Everyone has 24 hours in a day and the difference between successful people and others is what they do with their time.  They are willing to take that 1 hour which constitutes as 4% of their day to workout.  They are willing to dedicate a few hours to build relationships and work on their business, they are willing to get back on the horse after falling off.  They are willing to make a commitment and dedication to make their visions and goals come true!  So, the question is are you willing to do those things?  Are you ready to go from mediocre to the bomb digity??? LOL 

        If you are then sit down and write out your goals, make a plan, promise yourself that you will do everything in your power to make your dreams come true, eat healthier, get fit, help others, whatever it is!  It has been said over and over again that “The only person standing in your way of what you want is you”!  So, go on MOVE!!!!!!! Get out of the way!!!!!! Think like thomas the train and even if you have to tell your self 100,000 times a day say ” I know I can”, “I know I can” ” I know I can”, because, you really can!!!!! 

        It simply takes Belief, Time, Commitment, and Dedication! Don’t be on autopilot, control your destination and be the person you were meant to be!!! That is all it takes to be successful. I look forward to your comments! :) 

Excuses, Excuses, Excuses

           Excuses are useless, because they stand in the way of getting you what you want! We all have heard them and have even used some ourselves.  ” I can’t get to the gym”, “The kids won’t behave”, ” I don’t have time”, “I’m too tired”!! If we made excuses for everything we wanted to do then we wouldn’t go anywhere in life.  I’m not saying that sometimes it isn’t the case, but most of the time its the easy way out. When I hear an excuse more than once from the same person I give them a little piece of advice. “It takes more effort to make up something then it is to tell the truth.”  It is okay you won’t hurt anyones feelings and be honest with yourself and other people.  If the truth is that you don’t feel like it then admit it!  If you don’t feel like it just do it you won’t regret it.  If it is an excuse that you are giving to someone else, respect them enough to tell them the truth and they will thank you for it. :) 

          That mini workout  I have posted is fantastic and is your anytime anywhere workout.  There is no excuse for not being able to do that workout no matter where you are. You can do it when you get up in the morning, lunch break, or even before bed. Rest for 1 minute after each set meaning all exercises are complete.  If that isnt enough make that 10 minute run  into a 30 minute run and you are all set!  I got the pic off pinterest and absolutely love it.  Do you know that you never hear anyone say that they regret doing a workout? Do you know why that is? 

           The hardest part of working out is taking that first step, because by the time your done you will have a sense of accomplishment, boost of confidence, and to be honest you kinda get addicted, not to mention the pounds start coming off!! I have an idea, why don’t every time you go to make an excuse think about how that excuse would benefit you.  Ask yourself some of these questions;  Will I get to my fitness goal with this excuse?,  Does it benefit me by making an excuse?,  How much effort does it take to make up an excuse?  If you answer no to any of these it is probably best to just do it or tell the person the truth! 

          C’mon go get your workout on, you will thank me later and don’t forget to leave a comment if you want!!!! I would love to hear from you all :)