Category Archives: Physical Health

Simplified methods to getting fit and in shape

Jamie Eason Live Fit – Phase 2, Week 4

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Week 4

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html

Preparing Mentally for Phase 3

                Week 4 of Phase 2 is a continuation of last week. I am lifting heavier weights, and doing more reps. I have gotten much better at doing one legged squats, and lunges. I am also doing the Roman chairs, and reverse crunches with cleaner form. My lower abdominals is the weakest, and most stubborn part of my stomach so I have no choice but to grit teeth and go hard. This is the last week of Phase 2 and I can’t believe the final Phase is almost here.  I’ve already printed the workouts for Phase 3 and looked over them. Now that I have new goals, Phase 3 is going to prepare me for P90X! There is a lot of plyometric type moves performed in Phase 3. I am nervous about looking like an idiot in the gym jump roping, and doing jump squats, but that is another reason I go early in the morning. There are not as many people in the gym early in the morning!

     I have been visualizing myself doing the workouts in Phase 3 and I know I can do it. Every two weeks her workouts change, so I will be doing sprints on the treadmill, and jump roping for two weeks. The last two weeks are where you lean out, and do 30 reps of about 6 exercises as one giant superset for 3 sets. Then finish up with 45 minutes of cardio. I believe I will start carb cycling as well in Phase 3 which is where you eat more carbs on high volume workout days, and less carbs on low volume workout days and rest days. This week I weighed in at 194 pounds. I was hoping to have loss more weight, but I loss 1lb a week while building muscle so I can’t complain. My arms are starting to show my hard work and so is my stomach. I was able to wear a pair of jeans that I wasn’t able to fit prior to starting this program. So far I have loss a total of 7lbs on the Jamie Eason Live Fit program, but I’ve loss even more in inches. I am fitting size 12 jeans tightly but hey, atleast they button! I am nearing the finish line and quality performance is of the essence.

Jamie Eason Live Fit – Phase 2, Week 3

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Week 3

http://www.bodybuilding.com/fun/jamie-easons-livefit-phase-2.html

Re-Focusing My Goals

               The Live Fit program is awesome, and is always challenging me. This week we have upped the ante again by increasing the number of sets, sticking to a calorie range based on the workout and my goal weight, and I am increasing the weight that I am lifting. Since my caloric intake is based on my goal weight, I am only weighing myself weekly just to see what the scale says. However I’m not discouraged if I only lose 1lb or so because that’s 1lb that I will never gain back.

I am starting to appreciate the inches loss over the weight loss. I am noticing that I look smaller, and that my clothes are fitting me better, while the scale is only creeping slowly down toward my goal. I am starting to think that I will probably reach my aesthetic goal before my weight/scale goal. So my focus is not on the scale so much, even though deep down inside I am hoping to lose more weight soon.

I have re-focused my goals. Up to this point my goal has been to get down to 140lbs, and enter a bikini contest sometime next year. The Live Fit program has really helped improved my overall strength and endurance. I am able to perform single leg squats with better form, and jack-knife crunches slightly better. Now that I am more than half way through the program, I am definitely looking ahead, and ready to take my journey to the next level.

After I finish the Live Fit program, I am going to do P90X. So my new goals are to complete the Live Fit program, and then move right into P90X. After the P90X program my goal is to do another fitness program. By the time I complete my goals, I should be ready to get a personal trainer, and start getting ready for my bikini contest. I am not setting any limitations on myself.

 

Epiphany Moment: While sitting in Atlanta traffic I had this epiphany. Many people never reach their goals in life because they set too many limitations on themselves. No matter your dream, no matter how big, visualize yourself doing whatever it is you want to do. Then pray about it. Then research the necessary steps you need to take to accomplish your goal. After you’ve done your homework, get moving towards your dream. Do whatever you have to do to make it happen, and make excuses on behalf of your goal and never against it. Understand that it won’t be easy because there are people around you that don’t want to see you happy. You will have to push through negativity, and convince yourself that you are a champion. Recognize that each accomplishment you’ve made towards your goal is a sign that your dream really is your destiny. Make sure to let no person or circumstance convince you otherwise. Be tough, be confident, and set no limits.

Clean Eating Grocery List

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Ezekiel 4:9 Wrap with boiled chicken, tomato, cucumber, light mayo, mustard, chipotle seasoning, and avocado

The first tip I have for those who are not sure where to start when it comes to clean eating is to dedicate a day for cleaning out your pantry, refrigerator, freezer, and any other place you store food such as you desk drawer at work. What I would like for you to do is look at the ingredients in the foods. You may notice that you can’t pronounce any of the ingredients in the product that you are looking at. I want you to place that item into a pile to give to any local food drive of your choice. Here are the top five ingredients that will require an automatic toss into that pile for your local food drive:

1. Partially Hydrogenated Oil (Palm, Soy, etc…)

2. High Fructose Corn Syrup (HFCS)

3. Benzoate Preservatives (BHT, BHA, TBHQ)

4. Artificial Colors

5. Sodium nitrite

The list of ingredients in the foods you eat should read like a recipe. Once you have “cleaned house”, replace the items with more whole, natural foods. Foods that don’t require a list of nutrition facts are the best. Those would include your foods from the perimeter of the grocery store such as produce and meats, although you should limit the amount of factory produced meats that you consume. Ultimately, you will want to purchase organic meats that come from animals raised on a farm, not in a factory.

Below is a link to a PDF. file for my grocery list. It is broken down by store and aisles! Frozen meats are in case of  an emergency. I typically purchase everything fresh and at the Farmers Market. You can boil some of your meats for a moment to see the fat, added oils, and preservatives float to the top of the water. Then rinse and prepare your meats as usual. Since I started eating clean in September 2012, I find myself shopping at Wal-Mart, the Farmers Market, Kroger, and local Health Food stores. I make it a point to shop at other places other than Wal-Mart to support local businesses.

Typical Grocery List