There is a reason few people reach their goals and make their dreams come true.
Know what that reason is?
It's because they actually HAVE goals written down. The vast majority of people on this planet do not.
And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.
So where does that leave you?
Do you keep telling yourself you are going to "lose some weight?" Or do you have specific goals and a plan to reach them?
Do you have a plan for what you're going to eat each day so you're not tempted to fill up on fast food? Do you have a deadline for when you're going to reach your goal?
Here's another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?
If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? http://oxygenironworks.getprograde.com/lean
This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.
Yours in health,
Linda and Rachel
PS - Fail to plan, plan to fail. Life is easy when you plan for it to be.
Friday, February 27, 2009
Friday, February 13, 2009
Partner work out for MAC users
Sorry, we realized that some viewers could not upload this video with their MAC computers. Please try this video, it's not as fancy, but the exercises are the same! ENJOY!
Thursday, February 12, 2009
BONUS WORKOUT: Valentine's Day Partner Workout!
valentine partner workoutHave a great workout and a Happy Valentine's Day!
Linda and Rachel
oxygen and iron
Tuesday, February 10, 2009
Workout of the Week
40-20 tabata workoutTabatas are a great quick full body workout.
Perform each exercise for 40 seconds. Rest for 20 seconds. Complete the entire circuit, rest one minute and repeat circuit.
Perform the first and third circuits right side only.
Perform the second and forth circuits left side only.
Have a great workout!
If you have questions on tabatas, or other exercise routines, please contact
us at the studio. 804-423-1375 or contact@oxygenandiron.com
COMMIT OR QUIT!
Linda and Rachel
Thursday, February 5, 2009
Michael Phelps, Bongs and 6 Pack Abs
So by now you've probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn't let this opportunity slip by without sharing some lessons from his mishap.
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like http://oxygenironworks.getprograde.com/vgf) like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout http://oxygenironworks.getprograde.com/workout) like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.
Yours in health,
Linda and Rachel
PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition http://oxygenrionworks.getprograde.com/)
First, we all have to remember that we're role models. Somebody somewhere is looking up to us for guidance. It's a shame Michael Phelps screwed up, but he did. What's done is done. I know it reminded me that as a fitness pro, I MUST lead by example.
Second, again, he screwed up. And while I'm not one to give people a million chances, I do believe in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.
I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward. The people who truly fail are the ones that just give up the first time they make a mistake.
Third, this has nothing to do with what Michael Phelps has recently done, but it's another great reminder. If you want a lean, hard body and 6 pack abs, you're going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don't fool yourself into thinking achieving your fitness goals is going to be a piece of cake.
Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.
Look, if you're not eating enough fruits and vegetables you need a Whole Foods based multi like http://oxygenironworks.getprograde.com/vgf) like Prograde Nutrition's VGF 25+
If you aren't optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout http://oxygenironworks.getprograde.com/workout) like I do.
Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.
Yours in health,
Linda and Rachel
PS - If you're serious about your training and want the best nutritional products, then use what I use - Prograde Nutrition http://oxygenrionworks.getprograde.com/)
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