Your Perfect Workout Program!

Your Perfect Workout Program..

Get in the best shape possible by incorporating this program into your daily routine:

1. Exercise Program

• Get in as much “little” exercise as you can. Take the stairs, park farther from the store, do some house work, walk the dog, yard work, etc.

• Perform at least 20-30 minutes of moderate cardiovascular exercise 2-3 times per week (running, spinning, stair-climbing, etc.). Catch some fresh outdoor air when you can!

• Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 2-3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles. Seek a local Certified Personal Trainer if you are unfamiliar with weight training, or contact me at tmfitnes@pacbell.net.

• Make sure to vary type, time and intensity of all your exercises frequently.

2. Nutrition Program

• I recommend that you consume 4-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from fat and 40% from carbohydrates.

• Good sources of protein include: eggs, egg whites, fish, skinless chicken, turkey, low-fat cottage cheese, lean beef and quality protein powders.

Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.).

Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds. See www.mytaylormadefitness.com and click on “products”

• Drink one-half to one full gallon of water each day.

• Make the majority of your food “whole foods”. Whole foods contain fewer additives and artificial ingredients and more vitamins and minerals.

• Moderation and balance are the keys to good health!

3. Mental Program
• Think positive.

• Set up small goals for yourself and try hard to stick to them.

• Relieve daily stress by doing things that you enjoy and are relaxing for your body.

• Surround yourself with positive people and keep open lines of communication.

Taylor Made Fitness offers online, 1-on-1, Buddy, Group and IMG Personal Training Programs. Call/text or email me for prices, locations and how to get started NOW!

Fitfully yours,
TrainerLisa

Taylor Made Fitness
tmfitnes@pacbell.net
www.MyTaylorMadeFitness.com
619.987.9691 cell/text

Setting Your New Year’s Resolutions & New Year’s Goals

Happy New Year to everyone! As we jump into 2010, we often set “New Year Resolutions” in January, with our goals usually falling into the following categories:
*Lose Weight
*Start Exercising
*Stop Smoking
*Continue with your formal Education
*Get a better paying job
*Spend more time with our families

If you find that your goals fall into any of the above categories, this blog can definitely help you to get and stay motivated!

In order to lose that 10,20, 50 or 100 pounds you have to first have a plan of action. Your plan of action (POA) can be written in the following format:

1. What is/are my goal(s)? If you don’t define what your goals are, how will you track your success? For example, if you goal is to lose “some” weight, some is anywhere between 1/8 of a pound and 1,000lbs. Know what you want and go for it!
2. Why is this a goal? This may seem like a silly question, but it’s very important. Are your goals yours, someone else, or what you perceive you should want?

3. Are my goal(s) realistic? If you goal is to lose 30lbs in 1 month, or to start exercising 6-7 days a week, when you’ve previously never exercised, you could be setting yourself up for a big disappointment. Hiring a Certified Personal Trainer can help you get started or to get you back on track!

4. What am I willing to do to achieve my goals? Are you willing to change your dietary habits? Are you willing to write down your daily food intake? Are you willing to ask and or seek assistance?

5. What tools do I need to achieve my goals? Do I need a new pair of walking/running shoes? Do you have a workout buddy? A Personal Trainer? What exercises should I do? Sitting down to write what you need to achieve your goals will help you to get started.

6. Who is part of my support system? It’s important to surround yourself with positive people who will encourage you on to success.

7. How long will it take to achieve my goals? Start off making small changes that will make a big difference down the road. Remember, if weight loss/fat loss is a goal, you never want to lose more than 2 pounds a week. Any weight loss more than that will usually be water, and your precious lean muscle. Log on to www.MyTaylormadefitness.com or email me at tmfitnes@pacbell.net to get more information on our Personal Training and Nutrition Programs.

Take the time to look back on 2009 with fondness not anger and remember that everything happened for a reason. It’s what we choose to do with what happend that can make the biggest difference.

Have a healthy, happy, fit and wonderful new year. Email or call me for your 2010 fitness support!

Fitfully yours,

Lisa
Taylor Made Fitness
619.987.9691 cell/text
tmfitnes@pacbell.net
www.MyTayorMadeFitness.com

Setting Your Personal Motivational Plan

In order to succeed in your personal health and fitness goals, you must have your Personal Motivational Plan (PMP) in order. Listed below are the 6 important rules that you should incorporate in setting your PMP:

1. Make the decision to get your health in order. Whether your goals are to lose weight, body fat or increase strength, you will to change must be stronger than your desire not to change.

2. Don’t force yourself to workout. It’s ok to take the day off. In fact, why not make it an “Active Rest Day”?

3. Imagine what you’ll look like with the changes you want and start working on those changes TODAY!

4. Make an appointment with yourself to exercise

5. Contact Taylor Made Fitness (tmitnes@pacbell.net) for Personal Training Sessions, whether 1-on-1, Buddy or Small Group Training, every workout is designed with your fitness goals in mind.

6. Make the most of each day and do the best you can, after all…tomorrow is another day!

Until next time, Train Hard and Laugh Harder!
Fitfully yours,

Lisa
Taylor Made Fitness
619.987.9691 cell/text
tmfitnes@pacbell.net
www.mytaylormadefitness.com

Pre-New Year’s Goals…Make it Happen in 2010!

With January only a few weeks away, I’d like to give you some incentive to make 2010 your healthiest year ever! In order to set goals that are (a) attainable and (b) doable (is there such a word?), we have to start from the beginning and go from there.

Remember setting your personal health, fitness and business or life goals is not rocket science, you just have to truly believe in order to achieve them. Together we can do this, remember you are not alone, and you can email or call me anytime with any questions, concerns or to find out more about Personal and Group Training.

The following are some ideas to take with you and keep in the back of your mind so that you’re armed and ready for 2010:

(1) Write down your goals: Take a few minutes and write down your goals…all of them. Walk away for a while, then come back and look over them again. Are they goals that you have, or goals that someone has made for you? Are they achievable? Are your goals for vanity reasons only? If the goals you listed are not what is truly in your heart, don’t start them yet. Go back to the beginning and revise them until they are goals that YOU want to commit to!

(2) Commit to Cardio: 30-45 minutes a day at 65-80% of your target heart rate (220-age x .65-80%).

(3) Add Strength/Weight Training 2-3 days a week to your routine. Sign up for Personal Training or if you have 4 friends set up Group Training for either 30 or 60-minutes. Call, Text or Email for prices and availability.

(4) Weight Management Lifestyle Changes: Add at least 2 serving a day of fresh/frozen vegetable. Drink plenty of water. Decreasing unnecessary sugars in your diet including your starchy carbs, sodas, cookies and candies. Consuming more lean sources of protein.

(5) Decrease your salt intake: This also includes processed meats as well as chips and other salty foods.

(6) Diary: Remember to document your progress. Taylor Made Fitness offers 8 week Nutrition & Fitness Journals at www.MyTaylormadefitness.com

Until Next Time, Laugh Hard and Love Harder!
Fitfully yours,

Lisa Taylor
Taylor Made Fitness
tmfitnes@pacbell.net
www.MyTaylorMadeFitness.com
619.987.9691 cell/text

Nutrition Tips

1. Eat Breakfast
This nutrition tip cannot be simpler! Not only does breakfast give you the fuel to start a new day; it also helps maintain your weight. When we skip a meal, our body thinks that we are in starvation mode and therefore slows down our metabolism as a means to compensate, causing you to overeat at the next meal.

2. Eat your Veggies
Your parents were right! Eating your green leafy vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, does your body good! Green vegetables are packed with vitamins A and C, fiber and phytonutrients. In addition, they are also high in folate acid. Increase your veggie intake to 4 – 5 servings a day.

3. Berries…Does a body good!
Berries are the perfect fruit! Strawberries, Blueberries, Cranberries, Raspberries are awesome on their own, add to your breakfast cereal and of course their great in smoothies! Berries are some of the most powerful disease-fighting foods available and are easily transported to work or at home as a quick snack.

4. Iron
Due to your monthly cycle, pre-menopausal women need to increase their iron intake. Iron-deficiency anemia is very common in women of all ages. Your best option in increasing your Iron intake is to include foods rich in iron such as red meat, shellfish, beans, nuts and enriched cereals.

5. Increase your Calcium and Vitamin D
Calcium not only builds and strengthens bones and teeth. It is also important in maintaining normal heart beat, regulating blood pressure and in some instances may help in relieving PMS. Vitamin D plays an integral role in calcium metabolism. Studies showed that women with vitamin D insufficiency absorb less than 10 percent of available calcium.

6. Move it Or Lose It Adding Strength Training 2 -3 times a week can help improve the quality of life, relieve stress, increase your lean muscle, improve flexibility, coordination and overall make you feel great! Adding some form of Cardio (walking, jogging, aerobic classes, etc) 4 – 6 days a week for at least 30 minutes as well as adding some form of stretching such as Yoga or Pilates to give yourself a well rounded workout. Cheers!

Questions on this blog? Drop me an email and I will be more than happy to answer any questions or concerns you have on fitness, nutrition and exercise.

Until next time…enjoy the little things and keep movin’!

Fitfully yours,
Trainerlisa
tmfitnes@pacbell.net
www.mytaylormadefitness.com

Holiday Eating Tips

Knowing and recognizing your eating habits

Yes…it’s that time of the year! Work parties, potlucks, get togethers and of course the client or co-work who brings in those high-calorie, high-fat cookies, cakes and pies. Your nutrition goal is to know and recognize your eating habits: By becoming more aware of your food triggers, you’ll be better able to ask yourself if you tend to eat when you’re bored, tired, anxious, depressed or in a social situation. Once you know this try any or all of the following:

* Ask yourself if you’re really hungry or just bored and or tired.

* Learn to say “no” gracefully. It is o.k. not to eat seconds, or try everything offered.

* When you feel hungry, do something to distract yourself from your desire to eat. Call a friend, clean your home, do some filing, or go run some errands.

* Get out and exercise! Any type of physical activity can help diminish your cravings. Getting outside for a walk with your kids, partner, friends or your pets. Try washing the car, play your favorite tune, set up your ipod, dance around the house or anything that helps you move.

While overeating during the holidays is never a goal, arming ourselves with information and tips to help use make positive choices that we won’t regret later.

If you have any questions or concerns regarding nutrition, exercise, fitness or anything else, please don’t hesitate to call text or email me.

Until next time…stay strong and enjoy the season!

Fitfully yours,

Lisa
619.987-9691
tmfitnes@pacbell.net
www.mytaylormadefitness.com

30-minute Total Fitness Workout at 5:15am!

Why “Weight” until January to start your fitness program? Meet me every Tuesday and Thursday at 5:15am or 5:50am for a high-energy workout at

4 Women Only Fitness (in Poway)

6 Week Pre-Holiday 30-minute Workouts

Start Date: Tuesday, December 8, 2009 – Thursday, January 21, 2010 End Date
Time: 5:15am – 5:45am or Time: 5:50am – 6:20am
Cost: 6 weeks $14.00 per class (2 x a week = $168)
$18.00 non-members * $20.00 pay-as-you-go

In 30 minutes You Will:

*Get In…Get Out…and Get On With Your Day!
*Tone your Arms
*Sculpt your Thighs and Shoulders
*Tighten your Glutes and Abs
*Strengthen your Back and Chest
*Make New Friends

For more information, call, text or email me at 619.987.9691 or tmfitnes@pacbell.net

Fitfully yours,

Lisa

TAYLOR MADE FITNESS A.M. GROUP WORKOUTS NOW FORMING!

Join me at my Newest 55 minute Group Fitness Workouts in the Ocean Beach! Tuesday and Thursdays at 5:30am at Bill Cleator Park in Ocean Beach (off of Sunset Cliffs and Nemitz Blvd).

* Who’s invited? Anyone who wants to tone, define, lose weight/bodyfat, increase energy and make new friends!

* What is it? 12-week program designed to get you results!

* Where? Bill Cleator Park (Ocean Beach).

* Cost? $15 per class (Paid in Advance every month $15 x 8 = $120), or $18 per class (Pay as you go)

Start date: TBA

Taylor Made Fitness Group Workouts include:
* Cardio (Walking, Jogging, Jump rope, Step)
* Toning (Using Resistance Bands, Free weights, Body Weight)
* Resistance Training (Squats, Lunges, Abs)

*What you’ll need:
* A Towel or Mat
* Free Weights Optional (additional if wanted)
* Comfortable Workout Clothes
* Water
* A Big Smile!

What YOU’LL get:
* In and out in less than 1 hour
* Measurements taken weeks 1, 6 and 12
* Goal Setting
* Basic Nutrition Program for weight/fat loss
* Total Body workout
* Increased energy
* Improved body confidence
* Meet new people
* Decrease bodyfat (Personal Results will vary)
* Purchase Supplements to Increase Results
* Have fun
* Online and one-on-one Support

Lisa L. Taylor, Owner of Taylor Made Fitness (www.mytaylormadefitness.com) has been helping men, women and teens get their personal health and fitness results for over 14 years. Lisa is a Certified Nutritionist, (ACE) Personal Trainer/Lifestyle Weight Management Consultant, FiTour Pro Trainer, (AFAA) Fitness Practitioner/Personal Trainer/Primary Instructor/Exercise for the Large Exerciser/Senior, Youth and Pre-Natal Fitness, Cardio Kickboxing, Aqua, Pilates and Indoor Cycling Instructor.

If you haven’t set your Health and Fitness goals yet, now is time to get started. Workouts are designed for all fitness levels. Don’t let another day pass you by. If you’re ready to make the commitment to improve your life, fitness level, overall health and have fun, meet me at Bill Cleator Park. Pre-registration is required as there will be limited space. Call/text me for more information!

Fitfully yours,

Lisa L. Taylor
Taylor Made Fitness
619 987-9691 cell/text
www.mytaylormadefitness.com
tmfitnes@pacbell.net

*Make Today the day Health and Fitness is YOUR TOP PRIORITY!

Taylor Made Fitness A.M. Group Workouts: Meet me at Dusty Rhodes Park in Ocean Beach

Join me at my Newest 55 minute Group Fitness Workouts in the Ocean Beach! Tuesday and Thursdays at 5:30am at Dusty Rhodes Park in Ocean Beach (off of Sunset Cliffs and Nemitz Blvd).

Who’s invited? Anyone who wants to tone, define, lose weight/bodyfat, increase energy and make new friends!

What is it? 12-week program designed to get you results!

Where? Dusty Rhodes Park (Ocean Beach). Corner of Sunset Cliffs and Nemitz Blvd (off the 8 freeway)

Cost? $15 per class (Paid in Advance every month), or $18 per class (Pay as you go)

Start date: Tuesday, November 10, 2009

Taylor Made Fitness Group Workouts include:
*Cardio (Walking, Jogging, Jump rope, Step)
*Toning (Using Resistance Bands, Free weights, Body Weight)
*Resistance Training (Squats, Lunges, Abs)

*What you’ll need:
*A Towel or Mat
*Free Weights Optional (additional if wanted)
*Comfortable Workout Clothes
*Water
*Sun Screen / Sun Block
*A Big Smile!

What YOU’LL get:
*In and out in less than 1 hour
*Measurements taken weeks 1, 6 and 12
*Goal Setting
*Basic Nutrition Program for weight/fat loss
*Total Body workout
*Increased energy
*Improved body confidence
*Meet new people
*Decrease bodyfat (Personal Results will vary)
*Purchase Supplements to Increase Results
*Have fun
*Online and one-on-one Support

Lisa L. Taylor, Owner of Taylor Made Fitness (www.mytaylormadefitness.com) has been helping men, women and teens get their personal health and fitness results for over 14 years. Lisa is a Certified Nutritionist, (ACE) Personal Trainer/Lifestyle Weight Management Consultant, FiTour Pro Trainer, (AFAA) Fitness Practitioner/Personal Trainer/Primary Instructor/Exercise for the Large Exerciser/Senior, Youth and Pre-Natal Fitness, Cardio Kickboxing, Aqua, Pilates and Indoor Cycling Instructor.

If you haven’t set your Health and Fitness goals yet, now is time to get started. Workouts are designed for all fitness levels. Don’t let another day pass you by. If you’re ready to make the commitment to improve your life, fitness level, overall health and have fun, meet me at Dusty Rhodes Park. Pre-registration is required as there will be limited space. Call/text me for more information!

Fitfully yours,

Lisa L. Taylor
Taylor Made Fitness
619 987-9691 cell/text
www.mytaylormadefitness.com
tmfitnes@pacbell.net

*Make Today the day Health and Fitness is YOUR TOP PRIORITY!

Pre-Holiday Tips

As the holiday season quickly approaches and parties are starting to form, it’s time start thinking about how to make sure you don’t gain any extra pounds this season. It’s hard to say “no” when it comes to yummy snacks and treats and you don’t have to…if you eat these goodies in moderation and still get your workouts in. To help you stay on track, here’s some helpful ideas

*Get up earlier and exercise before going to work

*Workout during your lunch break

*Get your workout completed in 30 minutes, especially when you’re short on time

*Get a Personal Trainer or workout partner for accountability

*Sign up for my Taylor Made Fitness Newsletter at www.Mytaylormadefitness.com

*Cut up & store vegetables in small containers on Sunday for the week.

*Purchase a slow cooker (crock pot) for tasty meals

*Prepare your meals the night before to save time

*Make a smoothie with non-fat yogurt/orange juice/protein powder & lots of fresh or frozen fruit

*Order any of our great Meal Replacement Shakes at www.mytaylormadefitness.com

*Don’t skip meals. Make sure you eat 4-6 small meals a day

*Drink plenty of water

*Don’t purchase or limit your junk food

*Do 25 Ab crunches (2 sets) before snacking (IT REALLY WORKS!)

*Brush your teeth before consuming that high-fat, high-calorie meal!

*Keep your cardio going, for instance walking 30-45 minutes a day

*Do crunches/pushups and squats during commercial breaks

*Dance to 3 consecutive favorite tunes

*Set realistic goals. Don’t’ expect too much too soon! Set smaller goals do the best you can everyday and enjoy life! You are SO WORTH IT!

Call or Text me 619.987.9691 to set up your own Group, Buddy or 1-on1 Personal Training sessions!

Until Next Time..Laugh Hard, Love Harder and Live Your Life!

Fitfully yours,

Trainerlisa