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Month: December 2014

Everything you need to know to successfully start your Post-Holiday workout reboot!

Everything you need to know to successfully start your Post-Holiday workout reboot!

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It happens to all of us. Ok, if you really want to argue, it happens to 99% of us. The holiday season begins and things get crazy. Our workouts get rescheduled (or maybe one or two are even missed) and our diets become a little more lax… We’re running around getting presents and getting ready for parties and seeing family, and fitness takes a back seat for longer than we planned. We get a little softer. We start watching our results disappear day by day. But there is a light at the end of that tunnel! If you can sneak through that process relatively unscathed, you’re already in good shape. So here we are. We have officially made it past Christmas and we are all staring in the mirror. Now what? Now we get started…

The first thing you need to do is put your workout plan back in focus. Plan out your entire week of workouts and meals. DO NOT WING IT. You will have a very frustrating time getting back into a rhythm if you walk into the gym and plan your workout on the fly. You will walk right back out feeling like you accomplished little to nothing and that is not a positive note to start your system reboot on. Go in with a force. Throw your headphones on and get the job done. You are not there to socialize. You are not there to talk about what you got for Christmas. You are there to get your body back.

You must start by choosing what type of program you are going with. Are you continuing a weight-loss/cutting phase? Are you looking to put some more muscle on? Or do you want to continue a strength training routine? Chances are, regardless of what you are getting back into, you are going to be set back a little bit from where you left off. That’s ok, just record it and use that as a starting point. This is Day 1! Next, you get into the nitty gritty. Sit down and plan each day of your workouts for the entire week and STICK TO IT. If you don’t feel qualified to do so, get some help. The trainer at your gym probably won’t write you a program without you signing up for a personal training package. But if that isn’t in the budget, you have plenty of online options. Here at SD Evolution, we run a New Year’s Special on a very affordable 8 week program, and always offer our regular 12-week Online Trainer and Meal Plan.

Next, get your meals back in check. Meal prep, meal prep, meal prep. I’m sure you have plenty of left overs from the holiday parties… Give them away! Get back to what you know works. Go shopping for the healthy goodies and spend a day preparing it so you can take it to go as you get back to work. If you fail to prepare, prepare to fail. There is nothing that sets you back quite as bad as a bad day of eating. Nutrition is 60% to our workouts’ 40%. You can’t out-workout a bad diet, and a couple missed or poor-quality meals creates a bad diet.

Once you have all of this down, you need to remind yourself that this is a process. You will not be at your end-goal next week. So find a plan that you are comfortable with, and complete it. Don’t get through, one, two, three weeks and then quit. That will start a vicious cycle. That’s why it’s important to believe in the program you are about to start. If you trust it, stick with it. If you don’t trust it, don’t start it and find a new one that you do and that you will stick with.

Finally, track your progress. Complete measurements and weigh-ins along the way. You can even take weekly pictures. You may not be able to see the transformation on a day-by-day basis, but the numbers won’t lie.

The most important thing you can do.. Get started and stay dedicated! You are starting for a reason. You have a goal in mind. Get to that goal. It’ll take hard work, but you can achieve anything. I’ve seen incredible transformations throughout my career. Yours can be next!

 

Until next time,

Josh

Alessandra’s Fitmas Gift Guide!

Alessandra’s Fitmas Gift Guide!

Hi Everyone!

With only 14 days until Christmas, I thought I would share my top 6 favorite gifts for the fitness guru! I have out together a list of some of my favorite products (and some of them are even on my own Christmas List!) These gifts are all budget-friendly & perfect for anyone that you know who loves to workout! All items are linked to their original websites so you can shop right away!

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1. The Zip Slicer is the perfect gift for a loved one who loves being in the kitchen! I always tend to be rushing when chopping up my tomatoes or grapes so this tool makes for a quick (and safe!) way to get those fruits & veggies into your diet.

2. My sneaker obsession continues to grow each year and I just can’t get over the awesome colors on the Reebok ZQuick shoe! I love the bright orange/yellow combo but on their site they have so many choices to pick from! These are a running shoe but I would totally rock them in the gym too! The best part? They’re currently on sale for $69.99! Score!

3. Momentum Jewelry came up with these cute wrap bracelets that can be customized with a variety of inspiring and motivation sayings. Whenever you are lacking motivation to be your best self, just glance down at your wrist!

4. The Erin Condren Life Planner was at the top of my list this year! I live  by my planner especially to keep track of my clients, workouts, meals & ..well just about everything. This customizable 2015 planner is perfect for the organized love one in your life…or maybe even the unorganized!

5. I stumbled upon the Lorna Jane store when I took my first trip out to L.A. last April and fell in love! I feel like their workout clothes describe my personality especially after I workout- bright, happy & colorful. This Kody Sports Bra is high up on my list as I love the polka dot pattern- Did you know cute workout clothes give you a better workout? 😉

6. I actually got my Garmin Forerunner 10 watch last Christmas but I love it so much that I think it is the perfect gift for anyone who loves to run outdoors. Instead of carrying your clunky phone with you, this watch uses GPS to track your distance, keep a history of your runs & allows you to see how many calories were burned. Runnerds unite!

 

Happy Shopping!

~Alessandra

www.sd-evolution.com

Get comfortable being uncomfortable: Discover your 2014 mantra

Get comfortable being uncomfortable: Discover your 2014 mantra

Happy Monday Everyone!

Isn’t it crazy that there are only 23 days left of 2014?! Time has literally been flying by for us out here in San Diego. I am so grateful for everything that has crossed my path this year and pushed me to grow in so many ways. I would definitely say my overall mantra of this year was getting out of my comfort zone. From starting the year off by transforming my body prepping for my first NPC Bikini Competition, to running a couple half-marathons, to having the trip of a lifetime auditioning for the Beachbody Talent Team in Los Angeles, to moving across the country to my new home of San Diego… becoming comfortable with being uncomfortable was my lesson to be learned in 2014.

Before setting your goals for 2015, I think it is ideal to reflect on what you accomplished in 2014. Did you stick to all of your goals? Did you fall short of some? Why do you think that happened? – These are some questions that you can ask yourself. Focus on the positives- what was your mantra?

 

As I was thinking about my accomplishments of 2014, I realized I have put running on the back burner and decided to rekindle my love of running once again. No matter how many times I stray away from it, I always seem to come back to it. While I will always lift heavy weights, running will forever have a special place in my heart- so I do both! What’s different about my running journey this time is that I have taken my runs to the trails! Since I love being outdoors–who doesn’t in San Diego 😉 — trail running has been not only a new adventure, but a new challenge for me! There’s no better motivation than that of an awesome view after climbing a mountain. Although I don’t do it everyday, the few times per week that I get to explore the trails provide me clarity, let me “escape” life for just a little while, and push my body in ways that the flat streets just wouldn’t be able to. It made me realize that fitness really is most successful when you are doing something that you really enjoy. runblog1    runblog2 runblog4       runblog6

   Also, before the end of the year I wanted to challenge myself to once again get out of my comfort zone ONE more time. I decided that I wanted to learn how to surf! I can’t believe it has taken me THIS long to even try after living out here for 6 months already. My roommates and I headed down to Everyday California in La Jolla to rent boards & wetsuits (because let’s face it- even in San Diego the ocean is chilly in December). As nervous as I was I was more excited to learn a new hobby alongside friends. After a few face-plants into the ocean (typical) , I finally got the hang of catching the waves & even got up a few times. Let me tell you- it was one of the most exhilarating feelings not only gliding across the water, but achieving something I never thought I would do! Check out some pictures of my first surfing adventure:

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A lot of my photos are taken with my AWESOME GoPro that my Grandmama bought for me before moving out to Cali. That thing captures all of my favorite memories & I definitely recommend it to anyone looking for a new camera!

Have I inspired you to get out there & try something new with the few weeks left we have of 2014?? It doesn’t even have to be anything TOO crazy but just enough for you to be uncomfortable. I promise the fulfillment you get when actually going through and doing something you aren’t used to is enough to last you through the new year. Now go get busy livin’!