Fun and Fitness in Miami Beach

I just got back from a wonderful vacation to Miami Beach. I wanted to celebrate all of my progress thus far as well as my birthday.  Admittedly I had plateaued in the weeks prior to my trip and the scale wasn't moving, but in hindsight I realize that I was less committed to my diet and less active than I had been in the past. This trip was the "reboot" I needed. I worked out everyday (sometimes several times a day) and I had fun. Most of all I took the time to rest, relax, and restore.

Canyon Ranch Resort in Miami Beach, FL

The beautiful Canyon Ranch Resort in Miami was the antidote to my stagnation. It's perched right on the beach and I couldn't have asked for better weather.  It was beautiful, balmy and slightly breezy. The ocean waves were so calming. There's nothing like luxuriating in a rooftop jacuzzi or pool overlooking the Atlantic, doing yoga by the ocean or dining alfresco to the sound of waves washing ashore.

Miami is the type of place that motivates you to be active. From the wonderful weather, to the art deco architecture to the sexy/stylish people,  the last thing you want to do is stay indoors and be a couch potato. When I got to the resort I hit the beach boardwalk right away, took a stroll, and basked in the sunshine along with an assortment of rollerbladers, joggers, dog walkers etc.

It wasn't long before I ventured into their state-of-the-art fitness center, 70,000 square foot sybaritic, luxury spa,  and sampled a number of their interesting and unique fitness classes of which they offer about 50 a day.  They also have a team of physicians, licensed dietitians, exercise physiologists, fitness trainers and stress management experts and therapists for those who want to take advantage.

Canyon Ranch Rock Climbing Wall

The resort has a 2-story indoor rock climbing wall. I did a straight climb to the top with instruction from one of the trainers there. It was my first time. I'm not going to lie. The higher I went, the tougher it got, but I mustered up all of my upper-body and mental strength and made it to the top. It's harder than it looks, primarily because you support your bodyweight with your hands and fingertips which you're not used to doing. Then of course, it takes upper body strength to pull yourself up to each subsequent level.

I took other neat classes like "Buff Ballet Booty" which is a ballet-inspired class for abs, buns and legs, "Kinesis", a challenging resistance-training workout using specially designed machines/weights, and "Stick Fusion", a high-energy, total body, martial arts workout combining western kick-boxing with the Filipino Kali (a foam padded stick that you punch and strike with).

One of my toughest classes was with this really awesome (and handsome) trainer named Young. It's called "Sports Conditioning."  Just think military bootcamp and you get the idea. Lots of running, power drills, hurdles,  plank work and pushups. Let's just say I've never perspired so much in my life and my heart rate was soaring.

I have to just say something about the food at Canyon Ranch. It is delicious and delectable and everything is healthy, organic and well-seasoned. They have 3 different dining options on the property and I was always so pleased with the food -- they have everything from fresh fish and grass-fed, hormone-free beef, to creme-brulee, organic coffee and watermelon-mint lemonade on the menu. They even have a yummy side dish called artichoke fries (which are really baked). Nothing is fried at this resort. They also offer liquor for those who want it. It's not a dry property like the Tucson resort. I chose not to drink. I enjoyed meeting various people in my fitness classes and over meals. Everyone has an interesting story to tell about their wellness journey and I love to listen and learn. It's not uncommon to see celebrities at Canyon Ranch as well. Actor Hank Azaria and his family were dining a few tables from me. Singers Pink and Diana Ross are regulars at the Canyon Ranch Tucson resort as well.

Hydrospa and Thermal Heated Loungers

There's  only one thing left to do after pumping iron and sweating all day and that is ....hit the SPA! I have dubbed myself the "Spa DIVA" because one of my favorite things to do is spa hop at various hotels and resorts. I have been just about everywhere from the bigger ones like Glen Ivy and Burke Williams to more boutique, specialty spas. After staying at 2 different Canyon Ranch properties, I must say they have one of the best spas I've ever been to in terms of treatment options and level of service.  Canyon Ranch Miami has what they call the "Aquavana" experience with everything from a wonderful Hydrospa Jacuzzi to a Finnish Sauna and even an Igloo (to cool down). I enjoyed the Herbal Laconium as well which is a warm, ceramic room with gentle humidity, infused with lavender aromatherapy. Mmmm...heaven.  The spa is immaculately maintained and has first class amenities. If you love spas as much as I do it should be near the top of your list to visit.


My treatments were quite satisfying. I had one called the "Dead Sea Treatment" where they exfoliated my entire body with mineral sea salts from the Dead Sea and then slathered me from head to toe in warm, black Dead Sea mud where I was wrapped and left to soak/float in a cocooning chamber of warm water. I drifted off to sleep like a baby when I was awakened to shower off and have warm lotion massaged into my body. Afterward I received a phenomenal deep tissue massage which was so soothing to my tender muscles. After that it was off to one of the thermal heated loungers for a long nap.

Although overall I prefer the Tucson resort, which is Canyon Ranch's flagship property, I must say the Miami property did not disappoint. I mean, really?!  How can you go wrong with a beautiful beach in your backyard?

Weight Loss Surgery is for L_______

Lap Band Surgery Illustration

I realize everyone has to follow their own path, but every time I see a commercial or  hear an advertisement for lap band or gastric bypass surgery, especially those annoying "1800-GET THIN" commercials,  I just shake my head. When people try to solve their weight issues by working from the outside-in, instead of the inside-out it usually doesn't work or produce lasting change in many cases. As an example, there are three contestants on this season of "The Biggest Loser" who have had risky, expensive and painful weight loss surgeries  in the past and all have gained the weight back plus some. I see these surgeries as a "band-aid on a cancer," especially if people don't get to the bottom of what caused them to overeat and be sedentary in the first place.  I used to think something that would shock, disappoint or anger some people and that is "Weight loss surgery is for Losers."  Now I believe "Weight Loss Surgery is a perceived "quick fix" for the:  1) Lost and Lonely 2) Low on Energy & Self-Esteem and 4) Lacking in drive and discipline"  etc.

Why do I say this?  Because the same results can be accomplished with a commitment to change, eliminating bad habits and replacing them with good ones.  Yes it involves discipline, dedication and determination -- something many people have not yet discovered within themselves....but everyone is capable.

When I started out on my journey several months ago, my intention was to lose body fat and fit into a smaller dress size. What started out as a physical transformation; however, has now morphed into a life transformation. What I've realized along this journey is that by falling in love with myself,  eliminating negative self-talk, and focusing on how I want to improve myself holistically, I'm making positive, lasting, life changes or transforming from the inside-out.

I've been concentrating on the internal just as much as the external. For me that means "being a better me" in every way I can -- spiritually, intellectually, emotionally, financially, and physically. As such, I've spent the last few months reading self-help books, attending wellness seminars and events, and surrounding myself with others who are also on a similar journey to self-improvement and empowerment.  It has made a tremendous difference in my overall well-being and self-confidence.

"1 vs 100" on GSN

I'm now taking more risks and stepping out on faith in many areas of my life.  I haven't blogged in awhile because I've been so busy with many of these new ventures and adventures.  ;)  One of my goals is to explore my creative side more (especially in the entertainment industry). Recently I auditioned for and was selected to be in the mob for the TV game show "1 vs. 100" which will

"The Mob"

air on the Game Show Network (GSN) on 11/15/10 at 7 PM ET.  I've been on other game shows in the past including "Pyramid" with Donny Osmond where, to my surprise, I was fortunate enough to land in the winner 's circle, but this audition and show taping for "1 vs. 100" was different. I felt more alive, more at ease and more confident then ever.  I'm sure a lot of that had to do with the fact that I looked and felt better. To boot, the positive changes I've made in my life over the past several months have given me a newfound confidence. I was told that out of thousands of people who auditioned, the casting team and producers selected me (and the other mob members) to be on the show for up to 40 different episodes, so that's pretty cool. I've also met some really wonderful new friends through this process.

This month I inked a film financing deal as an investor with a writer, producer and director working on his 2nd feature film. I'm so excited to be involved in this project, learn more about this aspect of the business as well as generate some future capital.

Last month I shot an informercial for a product called "CarMD."  This is a small device you can buy for just $99 which diagnoses your car's mechanical problems and will save you a ton of money in repair costs over the life of your car.  They used both me and my car as a testimonial and this should start airing this month I'm told. I had fun on the set.

Oprah Winfrey

In addition I recently had the opportunity to "Skype" in to a new show  and ask a question of one of Oprah's experts. This show (now untitled), is slated to debut on OWN (Oprah Winfrey's Network) soon. I've always wanted to Skype into her show.  It  took all of 10 minutes (short and sweet).  I'm realizing more and more just how small Hollywood is . I found out after my taping that the producer who filmed/recorded me had previously auditioned me for another show a few years back which did not work out. This time, to my shock, he was singing my praises and even asked if he could use me for shoots in the future.

Speaking of Oprah, my sincere hope is to make it to Chicago for a show taping during her 25th finale season.  I have never been and the one time this year that I was able to get last-minute tickets, my compadres could not clear their schedules to go....so I'm putting this desire back into the universe.  ;)

Finally, I have taken on a new passion that I'm not quite ready to share yet. It's something I'm super-excited about that has the potential to be life-changing and enable me to realize more of my dreams.  Many of my closest friends (new and old) have been sharing valuable information which is enabling tremendously as I pursue this path.  They are saving me a lot of time, headache, heartache and money with their valuable advice and guidance and for that I am so thankful.

The point of conveying all of  this is to show what can happen when you start to make one positive change in your life. It just opens doors to more and more amazing opportunities. One stepping stone leads to bigger stepping stones. The high vibrational frequency of your positive thoughts draws people to you who might not ordinarily be drawn to you. People will offer their assistance and encouragement even when you don't ask. This has all happened to me just in the last few months.

So accomplishment and success for me has become more than just the number on the scale. It's the confidence I feel when I look in the mirror, the warmth I feel when I meet total strangers, the openness and optimism I have that anything is possible in the universe.


October is "National Domestic Violence Month"

Zany for Zumba

It's hard to describe the magnetic hypnotism of Zumba which makes you "loco" for Latin dance but I'd really recommend you try it for yourself if you haven't already.

Zumba, the fitness craze that combines Latin and international music with dance to make fitness fun, is all the rage right now.  According to Wikipedia it's offered at 60,000 different gyms and studios in 105 countries to over 6 million participants -- all because of one man's vision. Alberto Perez, a Columbian dancer/choreographer, created the program and years later, trademarked it. Even though Zumba has technically been around since the early 90s, it's popularity has grown exponentially in the United States over the last 5 years. In order to teach Zumba, one has to train and be certified in it. There's even a snazzy Zumba clothing line, Zumba CDs/DVDs and an annual Zumba convention in FL which certifies trainers from all over the world.

I recently took 3 Zumba classes at 3 different studios by 3 different instructors here in Los Angeles.  Honestly each instructor had their own style and flair but there definitely was some cross-pollenation with a lot of the dance moves and musical tracks so everything seemed fairly familiar. One thing I love about Zumba is that it is really hip and high-octane! You will sweat and sweat and sweat some more. I don't know about you but I don't feel like I've really worked out unless I break a serious sweat. Another positive is that even though you're doing intense cardio and working out hard, you don't realize it because you're having so much freaking fun!  Every class I attended was pretty packed so I guess I'm not alone here. People love it. A third thing is that you get to experience several different dance styles in one workout including but not limited to: Belly-Dancing, Samba, Salsa, Merengue, Cumbia, Cha cha cha, and Reggaeton.

 Instructor Shawnee

The classes I took would be categorized as Basic 1 and 2  level Zumba classes but I discovered that there are a few other types as well including "Zumba Toning" which uses weighted maraca-like toning sticks to strengthen and tone muscles and "Aqua Zumba" which is a Zumba workout in the pool. These two latter classes are more rare as far as I can tell.

Dancer/Choreographer Jeff Samson

I trained with Shawnee Rioles at Heartbeat House (Atwater Village), Jeffrey Samson at Hollywood Dance Center and Augustin Romero at USA Fitness in Sylmar. By the way, Jeff, who also teaches at the Pasadena Equinox, is teaching a FREE Zumba class tomorrow Friday (9/17) at Hollywood Dance Center at 7 PM.  His classes are great and full of positive energy. I love how he takes the time to explain a little about the history and/or meaning of each basic dance move he teaches. The workout is challenging enough while his choreography is easy to follow. Feel free to check him out.

Do you want a workout that lets you burn a lot of calories and have tons of fun? Then Zumba just may be for you.  To find Zumba classes in your area visit their website at http://www.zumba.com and click on "Find A Class."

WWJD - (What Would Jillian/Jackie Do?) - Part 1

Stacie's Progress Pic - (August 2010)

I have good news and bad news.  The good news is that I took a progress picture recently and I can see some major physical improvements over where I was several months ago. My face is slimmer, I've shed some body fat and I've toned up my muscles. I can even see a six pack forming. Honestly I cannot recall ever seeing a six-pack on my body in my entire life (so I'm pretty jazzed about that). Granted, I am sucking in my tummy in this photo, but it's clear that under a thinner layer of abdominal fat I have developed some ab muscles.  It's still hard to believe it's me.

Jackie Warner/Jillian Michaels

 Ok so....what is the bad news you might ask?  Well I seem to have hit a plateau of sorts. My scale has barely moved in the past 4-5 weeks which is an issue for me because I'm in a 12 week physique transformation contest and the whole idea is for me to lose scale weight and lose bodyfat. I feel I've done reasonably well with my diet (except for some occasional impromptu snacking) and my frequency of exercise has been the same if not greater (although I've done more cardio and less weight training lately) so I'm left wondering....just where have I gone wrong? Well I had to go back to the drawing board and ask the question "WWJD -- What Would Jillian/Jackie Do?"  I'm talking about the "Queens of Lean" Jillian Michaels and Jackie Warner. Both are well-respected uber fitness trainers in the industry and have the hot bodies to prove they know that the heck they're talking about.

Fitness Trainer, Author and Gym Owner Jackie Warner

I first learned of Jackie when I tuned into the Bravo reality TV series "Workout" a few years back which featured Jackie running her celebrity gym "SkySport," managing a team of trainers and whipping a bunch of overweight clients into shape. I loved the show and Jackie's style so much that I  decided to pay her a visit at her rooftop Beverly Hills gym to train with her. At the height of the show Jackie's hourly rate was $400/hr (gasp!), but trust me when I say I didn't pay anywhere near that rate. Admittedly I was at a low point in fitness and pretty out of shape. She showed me no mercy and put me through a brutal warm up and circuit training workout. I was not a happy camper. Having not worked out in a long time, my body was detoxing and I just felt like crap, but I wanted to meet her, be in her presence and be inspired. After my workout, we sat down and she gave me several healthy eating tips and a recipe for her recommended morning shake. She was very easy to talk to and extremely down to earth. She shared some things with me about her own personal health which I was surprised to learn but felt I could potentially benefit from. We also talked about some of her other business ventures she had going on including her clothing line and fitness retreat(s) which she invited me to. I told Jackie at that time "I wanna look hot and I wanna see a six pack at some point in my life." She looked at me and said "It's going to be hard given your body type. You're going to have to do a lot of cardio." Well I'm starting to become that woman I always wanted to be and it feels good.

"Fat doesn't make you fat. Sugar makes you fat."  -- Jackie Warner

In response to my plateau situation, I'm sure Jackie would tell me to dramatically increase the intensity of my workouts and cut out all processed sugar from my diet (something I have historically felt was a bit too restrictive for me to do).

Jackie Warner and the cast of "Thintervention" (Season 1)

Jackie's new show "Thintervention" just debuted on Bravo and I must say I really, really like it so far.  In the show Jackie is training another group of overweight/obese clients. The casting department did a great job as most of the clients are funny, entertaining or interesting.  The bunch includes:  an ex -Playboy playmate & Real Housewife of OC (Jeana Keough),  a guy who wants to lose weight so he can get laid and bang hot chics, a former fit model who beat breast and uterine cancer, and a fussy, British, "fag hag" who chain smokes. In the debut episode, Jackie puts them through their first, grueling workout and you can be sure there's lots of sweating, groaning, whining and even some puking. I feel their pain and can relate to what they're feeling 'cause I, too, had the Jackie Warner experience. What's interesting about this series is that it's as much about about life transformation as it is weight loss. For example, the participants attend regular therapy sessions to explore the psychological underpinnings behind why they overeat. Jackie also frequently makes surprise, unexpected visits to their homes to check up on them and see if they are following through with their nutrition, exercise and "homework assignments." These impromptu visits are so much fun to watch. Jackie is hellbent on replacing their bad habits with good habits and she tolerates nothing less than their full commitment. I guess they have her to thank because everyone lost several pounds the first week. Whereas most of them would have otherwise given up sooner, she "cracked the whip" in their workouts and compelled them to "go the distance." It will be interesting to follow them through the series and see what their final results are like.

In Part 2 of "WWJD" I'll share my insights on Ms. Jillian Michaels, why she is such an inspiration for me, and a cool, upcoming opportunity where I'll be working out with her as well. I guess you can say I'm just addicted to pain.  ;)

Shakeology - (Acts like a Salad. Tastes like Dessert)

"Chocolate" Shakeology

I'm always on the look out for shakes and supplements which will provide me with the proper nutrients to fuel my body, aid my workouts, and continue my progress.

I was recently introduced to a nutrition shake that I really like and wanted to share it with you if you're unfamiliar.  I really haven't experienced anything quite like it.  It contains 70 natural ingredients, 23 vitamins and minerals, proteins/amino acids (for muscle repair), phytonutrients, pre-biotics, antioxidants and digestive enzymes. It's intended to be a meal replacement shake but because of it's low calorie content and the fact that I typically consume a half serving at a time I actually substitute it for one of my daily snacks.  It's also like your multi-vitamin in a  glass. I've only been drinking this shake once or twice a week for about a month and I've already realized some significant benefits to include:

• Higher energy
• Elevated mood
• Better Digestion
• Reduced cravings

I have yet to see the weight loss benefit the product claims, but I'm giving it some time.
The product is called Shakeology and this video explains what it's all about much better than I can:

The shake comes in 2 flavors: greenberry and chocolate. Generally the shakes taste good, but if you just prepare them with water the texture can be a bit bitter and chalky (leaving an aftertaste) so I like to even it out with some other ingredients.  There are some recipes on Beachbody's Shakeology website, but I've also come up with some of my own which I really like:


STACIE'S CREATIONS:

CHOCO-VANILLA SHAKEOLOGY

1/4 cup Chocolate Shakelogy

1/4 cup Vanilla Whey Protein powder

1 Tsp. Organic Almond Nut Butter  

1/4 cup almond milk

8 oz water

4-5 ice cubes

Fat-free whip cream

Cinnamon

Blend and top w/ a dollop of fat free whip cream and a sprinkle of cinnamon.

Delicious!

(Tastes like chocolate ice-cream in a glass)

LEMON-LIME GREENBERRY SHAKE:

1/2 to 1 packet of Greenberry Shakeology 

1/2 packet of Crystal Light Pure Fitness (Lemon-lime powder)

1 TB - Lemon Yogurt

2 tsp of lime juice (season to taste)

8 oz of water

4-5 ice cubes ice

ORANGE ZEST GREENBERRY SHAKE:

1/2 to 1 packet of Greenberry Shakeology 

1 TB - Lemon Yogurt

2 tsp of lime juice (season to taste)

8 oz of Zevia Orange Twist Diet Soda

4-5 ice cubes ice

Freshology (Gourmet Food Delivery Service)

It's Day 28 of my 12-week body transformation. I had a great day and I'm having a wonderful week so far!

I think I'm really beginning to tap into the whole "mind-mouth-muscle" phenomenon.  I've learned from some of my spiritual teachers including: Oprah Winfrey, Eckhart Tolle, Louise Hay, and Joel Osteen etc, that positive change first begins with the mind. Our thoughts create our realities. Negative thoughts attract negative experiences and positive thoughts attract positive people and experiences into our lives.  There is so much power in positive thinking!!

Melanie Brown AKA Mel B 

Today though, I actually want to focus on the "mouth" part of the equation since food is such an important part of any fat loss and fitness journey. When I attempted a fitness program 7 years ago I cooked all of my meals... and I'm not going to lie -- it was very taxing and time-consuming. Balancing a hectic work schedule and social life with shopping for food, cooking healthy meals, exercising and managing personal responsibilities like cleaning and chores etc was quite a feat. This time around I admitted to myself that I could use some help. So I've been using this gourmet food delivery service I discovered a few years ago called "Freshology" which is such a life-saver!!   It's like having your own personal chef prepare your meals which are delivered right to your door daily. They have several different plans and I have been doing the "FreshDining" plan. I first heard about it because some celebrities like Ricki Lake and Janet Jackson used the service and lost a lot of weight on it.  With the launch of their "FreshMommy" program, actresses like Halle Berry, JLo and Mel B were able to drop the baby weight quickly and get back into their skinny jeans in a short time.

Here are a few of the things I love about Freshology:

• The food is freshly-prepared, delicious and healthy!  Calorie count is 1200-1400 calories a day, but I never feel hungry or have cravings. I eat a lot of "living foods" like fresh fruits and vegetables and lean proteins and little to no starchy carbs like potatoes, rice, pasta etc.
• All meat is hormone and antibiotic free.
• They use organic ingredients
• They allow you to exclude roughly 10 or so foods that you don't like or are allergic too and they will prepare your meals accordingly.
• You can view 2 weeks of menus in advance on their website
• They have a special plan called "GetSlim" where they can FedEx "flash-frozen" meals to people outside of the L.A. & NYC metro areas. Freshology has been doing giveaways of their "Get Slim" program on Facebook. "Like" them to qualify. 
• It's easy and convenient. I just heat up my meals and go. 
• Good customer service and an user-friendly website which allows you to update exclusions, delivery cycles and personal info.

What I don't like about Freshology:

• It's pricy (but I guess you pay for what you get)
• You can't customize the menu (i.e., have a choice of meals)

I am so glad I discovered Freshology and as long as I can afford it, I will continue to rely on them when I need them. Here's a sample of a day's worth of meals that I've had on the program:

Freshology Breakfast

BREAKFAST:   Wholewheat pancakes with Grand Marnier Ricotta, Syrup, Turkey Bacon, & Fresh Fruit (Blueberries and Raspberries)

LUNCH:  Grilled Shrimp Skewer Pita Pocket w/ Composed Greek Salad

DINNER:  Herb Marinated Halibut w/ Dried Cherry Couscous & Cavolo Nero

SNACK: Tandoori Style-Lamb Chop w/ Mango Salsa

DESSERT: Flourless Chocolate Cake

Having calorie-restricted food that tastes yummy is such a treat! It makes it so much easier to stick to your plan and reach your goals. I just can't do tasteless diet food. There are several different meal-delivery services out there including: Fresh Diet (formerly Zone Diet Delivery), Sunfare, and Susan's Healthy Gourmet. I may review some of these in a future blog update, but for now I'm having a love affair with Freshology (http://www.freshology.com). 

Failing to Plan is Planning to Fail

I figured out early on that I needed some sort of structure to keep me on track with my nutrition and exercise program. One of the quotes I love from Bill Phillips is "Failing to Plan is Planning to Fail." I can attribute much of my success thus far to this mantra.

I try to plan my meals and workouts in advance. Usually on a Sunday I'll sit down and decide what I'm going to eat for the week. If I'm eating home-cooked meals I make my grocery list, shop for the ingredients, and cook up most or all of my meals for the week in one day.

Pulled Duck Dinner Salad

If I'm doing Jenny Craig or a meal delivery service like Freshology, I just customize my menu for the week. This leaves nothing to chance. That means if someone orders a pizza at the office or I'm out and about and there's no healthy options wherever I am, I won't be stuck or tempted because I don't have a plan. It takes the guesswork out of everything and ensures I'll stay on track.

Finger-lickin' Fried Chicken

A good example of this is I went to the annual Long Beach Jazz Festival here in Long Beach, CA last Friday with a girlfriend. I packed a small cooler with my dinner for the evening (a "Pulled Duck and Edamame Salad). I initially thought that I might be able to get some food from one of the many vendors at the festival but I didn't want to take the chance that they might not have something I could eat. I'm so glad I decided to bring my own food. Every single vendor we encountered was selling food like fried catfish, fried chicken, french fries and funnel cakes. I reminded myself that just 1 fried chicken breast can pack a whopping 490 calories, 31g of fat and 1080 mg of sodium!  There were no healthy alternatives and I was glad I  had the foresight to pack my own meal. I was so proud of myself that I honored my self-promise to eat clean. Now don't get me wrong! I love me some fried chicken and catfish on occasion in moderation, but I only try to do 1 "splurge" or "free" meal a week and I had already planned that for the following day.

With exercise I know what days I'm going to do cardio and what days I'm going to do weight training. For cardio I usually choose the classes I'm taking in advance and schedule it on my calendar like an appointment so I'm less likely to bail out. For weight training days I write down on a progress report what specific exercises I plan to do for each body part, how many sets, how many reps, as well as how much weight I'll lift. During my workout I jot down what my actual sets, reps, and level of intensity are.  This helps to keep me focused. When I go into the gym I know exactly what I'm going to do and I'm not wasting time training in a haphazard or random way.  Every 2-4 weeks I increase my weight and switch up my exercises to keep my muscles from adapting or acclimating too much.


I've noticed in the past that during the weeks where I haven't planned appropriately, I almost always falter and don't see good results.

I don't know about you, but personally I like being in control and not leaving too much to chance.

Plan, Prepare, Execute, Succeed....

the formula really does work.