1) It's not just about the Intensity. IT'S ALL ABOUT INTENSITY. Focus on what you are doing when you train!
 
2) Fix your FORM. Nothing is more important than a strong CORE foundation. If you don't know what I am talking about, read a book on fitness. For example, if you are doing a bicep curl exercise using dumb bells, make sure the only thing moving is your forearm. If you are shifting your elbow, shoulder or back to lift the weight, you need to change the weight to something that is more manageable.
 
3) Don't OVERTRAIN. I have an intense program because I've been training for a long time. Make sure that you moderately build on your workout routine before adding too much too soon. Common signs of overtraining is insomnia, appetite loss, soreness, fatigue and mood changes.
 
4) Understand YOUR BODY. Everyone is different. Don't train expecting to look like someone who has a completely different genetic makeup than you. At the same time, understand areas of weaknesses as well as strengths. In order to be successful, you have to design a program specific to you.

5) Stay CONSISTENT.  Your habits is who you are. We are what we repeatedly do. For example, if I don't train my body for two days, I feel it instantly because it's a part of me. My body yearns movement because I have consistently exercised since I was in highschool. 

6) SET GOALS. SET AN ACTION PLAN. SET A TIMEFRAME. SET A REWARD. and then...EXECUTE!

7) Get SPECIFIC about what you want. VISUALIZE what you want and what it will take to get there.

8) Stay POSITIVE. Attitude is Everything. If  you say you can't, you probably can't. No, I take that back, IF YOU SAY YOU CAN'T, YOU CAN'T.

9) Have FUN! If you're not having fun, don't expect to stick with anything for a long time.

10) Knoweldge is POWER. Learn about your body through research and friends, like me! Empower yourself by utilizing the internet, friends, bookstores etc. to research information on kiniseology, biomechanics, nutrition, and fitness training. 
IF YOU OVER-INDULGE IN ANYTHING IT IS BAD FOR YOU.  TREAT YOUR BODY LIKE A TEMPLE. YOU'VE GOT TO REGULATE WHAT YOU PUT INTO IT. 
DIET AND NUTRITION IS 85% OF YOUR RESULTS!
It is very simple. The Law of Thermodynamics states that you have to burn more calories than you consume in order to lose weight. For a minute, take away any information that confused you in regards to Low-Carb, Low Fat, or Low GI. The fact is: is that if you eat too much, anything that is un-used will get stored as fat. Since we live in a highly sedentary society, and we don't have to go hunt and kill a buffalo for food or climb trees for fruits, then we do not need to consume as much food because we are not moving around as much. My rule of thumb when eating is to eat a protein with a complex carbohydrate at every meal. I also include healthy fats like: avocado, nuts, peanut butter, and fish oil in my diet.

SOME ADVICE ON YOUR NUTRITION:
1) Anything processed is probably not good for you. Processed foods are foods created in a factory somewhere. They are usually stored in boxes with some fancy and colorful label enticing you to buy it. Usually foods in boxes and bags have a high calorie content, and is most likely to contain a lot of saturated fat, salt and sugar.


2) Drink lots of water! I usually carry a water bottle everywhere I go. If you are drinking out of thirst, you are probably already reached dehydration. Make sure that you drink tons of water: it's not only good for your skin, but it also has no calories ;-)


3) Have a FAT meal once in a while. I live by this rule. I love to indulge in food once a week. My favorite things to eat include brownies, burritos and cereal. Oh! And especially chocolate. I think it's important to shock your body and rev up your metabolism at least once a week.


4) BE MODERATE. I have to admit. It has taken me a while to understand this concept. But in order to be successful in the long haul, you've got to be balanced and understand that everything is good in moderation. DO NOT BINGE. MODERATE YOUR FOOD INTAKE.


5) FIBER! FIBER! FIBER! Most Americans don't consume enough fiber. It has been shown that by having a diet high in fiber, you actually lose more weight! Because what fiber does, is that it creates 'bulk' in your stomach and sends signals to your brain that you are satiated. (Most processed foods are stripped of fiber) Not only does this help you stay full longer, but it also assists in the digestion process. There are two types of fiber: soluble and insoluble. You can find tons of fiber in oatmeal, fruits, veggies and nuts.


6) Watch your alcohol intake. It doesn't matter if a beer claims to be 'low carb' because the fact is, is that there is still alcohol in the beer. Alcohol makes up for seven calories per gram. (Carbs and Protein is four, and Fat is Nine) That means that you've got seven calories that is pretty much empty calories going straight to your fat cells for storage. It is okay to indulge sometimes, God knows I have, but moderate your drinking and understand the consequences of consuming alcohol.


7) Studies have shown that eating small meals five times a day is better than eating three big meals a day. If you think that's too much eating...just think about creating new patterns. I thought that was a lot, but now, I've adapted to eating throughout the day and it's allowed my body to always crave nourishment.


8) Adjust your calorie intake to your activity level. I've been a culprit of eating too much when I was not training as hard. This caused weight gain...remember to adjust your calorie intake according to your activity level. If you are about to run a marathon or train for three hours, don't deprive yourself of nutrients.


9) Don't become obsessive! Again, I've done this, so I'm telling all of y'all that this is not a way to live. Do not overly obsess about everything that enters your mouth. Have fun with food. Enjoy food. Moderate your eating and enjoy life.


10) EAT IT IN THE RAW. I love eating live, fresh, food. Raw Food is food that is uncooked and requires little preparation. I usually eat raw foods in the form of salads. SALADS IS MY FAVORITE TYPE OF MEAL.  When you eat raw food, not only are you savoring the vitamins and minerals in the food, but you are also eating like many of our ancestors did before kitchens were the norm.

-  If you have any questions, feel free to email me. I will assist you to the best of my abilities. I am not finished with this page. I just got started. I will try and update this at least twice a month.

Workout Calendar

I have a calendar of my workouts placed on my bedroom door documenting my progress every 8 to 12 weeks.  I use this calendar as well as my diet journal like an excel sheet, in which I can look back and make the proper adjustments if I am not making goals. Additional things I have added is color and shapes to help me recognize when I have a fat meal, a rest day, double cardio days and running days.

Schedule of Group Classes and Extra Quotes on my wall in my room.
I tore the "...end result" picture from the back page of a "Muscle and Fitness for Her" magazine  three years ago.
 
 It says:
 
" One cannot consent to creep when one has an impulse to soar..." - Helen Keller.
 
The other quotes that I wrote down are:
 
"Pressure is a Privelege! It only come sto those who have earned it!"
 
"You can WIN tomorrow, if you knew WHY you LOST today."
The other small sign on my jewelry box is a small ceramic teddy bear, my former boyfriend, Erick Rodriguez gave me 6 years ago. The message says:
" Serve one another in love." - Galatians 5:13

Prayer I drew in Fourth Grade.

During storytime in my one year at St. Dominic's Catholic School in Fourth Grade I traced my hand and copied the Shepherd's prayer on my Drawing.  I posted it in my parents garage door 15 years ago and when we went back to clean out our old house when the renters moved out, I found it still intact! The paper is pink and shaded in my favorite color green: just like my website!!! 
Copyright © 2005 Maria Kang. All Rights Reserved.