So you’ve gone through the process, or competed, or met whatever your goal was!
What now?
Happens all the time….
We lose track and it gets hard to get back to it!!!
That date we are working towards is so important, and that now we don’t have it anymore we feel lost…
Yes, I am giving everyone a Maintnance diet, but it seams to be so different now that you are allowed foods you haven’t been able to eat for some time.
Cutting your cardio workouts shorter feels weird, and you get scared to gain your weight back…
Believe me, everybody gets there…
Stress is taking over, you cheat a little more with your favorite foods or drinks.
Here the weight slowly creeps back up!
Suggestion: weigh yourself regularly!!!
Don’t skip the scale!
Not knowing is worse ….
Seeing that weight/ body fat going up will put a stop to your binging!!!
Make a plan for cardio, even if it is less than you did previously!
Meet a friend to keep you company 🙂
Don’t skip your workouts!
Skipping workouts will put you into the blaaaa… Mode!
Hire a Trainer, and if you still working with one or the team, try pushing yourself a little more!!!
Set goals for yourself !
Improving body parts (take measurements) calculate your nutrition intake to make the next workout worth it!!!
Work on enough sleep ( one of most importance)!
Set dates for goals :
Example: by December 1st I want to increase the circumsference of my quad muscle by 1/2 inch ….
If you get bored with cardio, try aerobics class …
LVAC has the best classes and best instructors to chose from!!!
Ad a yoga or stretching class to help increase flexibility 🙂
Inspire your friends!!!
It is great to be inspired, it is amazing to inspire!!!
I myself am starting to baby step back into the regime!
See, whatever happens to you can happen to us!!!
We are only human 😉
I’ve been stressing out over nothing in the last 6 month, and when I finally got on the scale, my weight was up 4 pounds over my maintaining average!!!
The heaviest I’ve been in 7 years 🙁
I slowly started to be more regular on my cardio again ( doing about 40-50 min every day)
Pushing harder on my workouts!
Doing my body parts twice per week in a wimpy style really doesn’t build anything!
Exhausting those muscles and letting them rest in between is much more effective 🙂
Increasing water intake!
Cutting bread (weekends) out of my diet…
Cutting severely down on my wine, that I’ve been using to mellow out at night …
Not having things you like in your house makes all the difference!
With help I am working on my little injuries and don’t have excuses anymore…
I am also starting to report to a friend of mine my weight/ body fat ( embarrassing) !
He will also body fat test me ( I guess he doesn’t trust me ), and I can’t lie ….
But just by mapping out that plan, and sticking to it will help you get back on track!!!
I’m not planning to compete, but I would like to get my lean look back!
If I can do this so can you!!!

If you like this blog please donate to the Trio’s Foundation or use the donation link on this page!
For all your supplemental needs please visit Freddie’s Nutrition in Las Vegas or click on the Freddie’s link on this site!
Thank you!!!

September 3rd is Laborday!
All session are cancelled…
However, I know how much you love to work out…
so I’ve decided to ad one 90 min session at 9:30am!!!
I am calling it “Fancy Schmancy” because it will be a little of everything !
A lot of functional stuff, a little traditional training, interval training, sports conditioning …bootcamp style!
Don’t be scared!!!
You do what you can, and stay within your own pace…
No competing with everyone else, only yourself 🙂
And you don’t have to stay the full 90 minutes!
No worries, just calorie burn, and lots of fun :))
Let’s get the party started!!!!

You can do this on a outside Track or use the beautiful Track inside our LVAC facilities…
Warm up for 5 min by walking briskly on the track, start by walking lunges (30 each leg) …
If you are on the gym track please use areas that are designed for it ( not on track to keep traffic flowing).
Do 4 sets while walking briskly in between…
You can also add a slow jog instead of walking!
Next you will be turning around for back lunges (20 each leg)…
Again remember to use other areas if you are on an inside track!
4 sets…
Now you will be adding step ups ( 20 each leg)!
For outside please use benches, inside we have step aerobic benches available 😉
After 4 sets you can start with moving side squats (4sets)…
If you have stairs available start stair running ( inside the gym we are using back stairs)…
4 sets please!
You can finish by running 4 sets of sprints!!!
Last week I have been including 2 sets of each:
High knee’s
Butt kicks
Kareoke both sides
Backwards running…
Why do I call these workouts unboring?
Because I’m special 🙂

If you like this blog please donate to the Trio’s Foundation!
For all your Supplemental needs come and visit Freddie’s Nutrition in Las Vegas, or simply use the Freddie’s link on this side to enter his online store!
Thank you 🙂