how to get toned and sculpted arms

SCAM! 100 calorie snacks are NOT any better for you!

This is such a dirty and misleading marketing ploy – these 100 calorie snacks.

Want to find out why even 100 calories of this stuff can put your fat loss progress to a grinding halt?

Check out this post on 100 calorie snack scams.

Michelle Obama’s Arm Challenge.

Workout Challenge To Get Arms Like Michelle Obama's

Workout Challenge To Get Arms Like Michelle Obama's

This week’s homework is in the form of a challenge that I am calling my Michelle Obama’s Arms Challenge.

Since I wrote an article a while back on how to get toned and sculpted arms so you can Go Sleeveless like Michelle Obama, I have been getting swamped by the press and questions from readers and clients alike.  That article actually landed me an interview with CNN, and later went on to be published by ABC news and BET.com as well (among others).

In that article I released a quick home workout that will help you get arms like Michelle Obama’s, and it was an incredible hit.

Therefore, for this week’s homework, I thought I would resurrect that workout and turn it into a challenge.  I’ve tweaked it a little, and changed a couple small details to make it a little more…uh, fun ;-).

This workout requires no special equipment, but that doesn’t make it easy.  It will seriously melt some fat off those arms and tone them up on no time.  Okay, so here’s whats up:

Michelle Obama’s Arm Challenge Workout

A)  2 minutes of jogging in place or jumping jacks

B)  Superset #1
15 No-Jump Burpees (substitute with squat + overhead press if you cannot do Burpees)
15 Step-Ups
15 Deep Plie Squats

C)  2 minutes of jogging in place or jumping jacks

D)  Rest 60 seconds

E)   2 minutes of jogging in place or jumping jacks

F)   Superset #2
16 x 6 second holds – Alternating Plank
15 Narrow Grip Incline Pushups
15 Chair Dips

G)    2 minutes of jogging in place or jumping jacks

H)    Rest 60 Seconds

Set a time limit for 30 minutes, and see how many sets (A through H)  you can get through.  If you aren’t yet strong enough to complete the reps I’ve listed, that’s okay, just do as many as you can.  If you can get 10, great.  If you can get the full 15 even better.  If you can do more, FANTASTIC!

Keep a pencil and paper handy, write out the workout, and during each rest interval write down the reps you get so you remember how many you did.

Then, REPORT BACK TO ME!

In the comments section below, tell me how many total sets you managed to get through in 30 minutes (again, one full set is A through H), and how many reps you managed on your FIRST and LAST set.  If you are working hard, your reps should start to drop pretty dramatically.  However, don’t let yourself slack off, push yourself to try and get as many reps as possible for every set you do.

Anyone who makes it through four full sets in 30 minutes is going to get a big pat on the back from me.

Okay ladies, show me what you’ve got!

Coach Rylan

It’s time to confess your sins…

Ok, so it’s time to face the firing squad.

Did you cheat?  Or where you able to make it through the entire easter weekend sticking to your diet and exercise plan?

I hope you did, but if not, don’t throw in the towel!

Of course I would prefer if you were able to stay on track 100%, but I am also realistic and I know not everyone will have been able to do it.

But here’s where we seperate the women who will make incredible changes to their body, from the those who won’t.  Those of you who slipped up, but are ready to get right back on that horse and push ahead, you are the ones who will have lasting success (along with those, of course, who stayed true to their plan all weekend).

For many people it’s a weekly cycle of going on and off their diet, and going on and off their exercise plan.  They do okay until the weekend hits, then they lose control, and then Monday comes around and they feel guilty, sick, and miserable, vowing to never do it again.

It’s time to break that cycle.

So here’s what I want you to do:  Use the comments below to confess your sins.  Did you eat something that was bad for you?  Did you not exercise like you had planned?

You have to hold yourself accountable.  Tell us what you did, and how you are going to make sure that you don’t do it again.  You need to take note of your habits, and make conscious plans to ensure that you break them!

PS.  If you stayed on track and didn’t mess up this weekend.  Let me know too!  I want to hear about all those successes!

Coach Rylan

How to get through Easter without gaining weight

If the Easter Bunny looked like this, avoiding chocolate would be a lot easier

If the Easter Bunny looked like this, avoiding chocolate would be a lot easier

Happy Easter everyone!  Today I want to talk a little bit about getting through this Easter weekend without gaining weight, and hopefully, actually losing a little.

So far it seems that most of you in the transformation competition are doing exceptionally well, and thanks for getting your homework in on time!  For those of you who didn’t bother, 🙁  Come on, don’t let me down!

Anyway, I know most of you are thinking you might indulge a little this weekend, but I must warn you, even the slightest bit could mean absolute disaster for you.

I’m not saying this to sound a drill Sargent, I just know from experience the consequences that one little slip-up can make.

So often I see my clients do exceptionally well for the first couple weeks.  That is, until the first real ‘challenge’ comes along.  They say to themselves ‘what harm can a glass of wine do?’ or ‘I’ve worked really hard this week, I can get away with a chocolate or two’.

Please, please, PLEASE don’t do this.

You are just starting to gain momentum, and this is the last thing you need right now.

Remember this very important point:  Will-power is something you build. It is not something you are born with.

Here’s what I mean:  When you first start out on a challenge of this sort, you might feel like you are tempted by every little thing.  That’s because you have not developed any willpower yet.  So, in the beginning, it’s a MAJOR struggle turning down all those foods you want to enjoy, and you feel pretty beat up.  However, if you can muscle your way through these challenges, within a week you will start to notice something…

It starts to get easier.  Nice huh?

That glass of wine you used to have at dinner no longer seems to beckon you like it once did.

The donuts your co-workers bring to the office aren’t calling your name as loudly as they were last week.

It’s getting easier to ignore this ‘bad stuff’.

You are starting to build will-power.  The longer you keep this up, the stronger you will become.  In essence, your will-power is just another muscle that gets stronger the more your exercise it.

Now if you let yourself slip up, and succumb to indulgence, here is what can happen.

First off, subconsciously you’ve just ‘proven’ to yourself that you can’t do it.  This is one of the worst things you can do to yourself.  You started off the week telling yourself ‘This is for REAL this time, I am not going to let myself slip up at all!”  What do you think you are telling yourself when you make an excuse for having some of that Easter chocolate?

“I’m a liar, and I can’t eat healthy no matter how hard I try”  While this may not consciously be the case, when you tell yourself one thing but do something else completely different, you are losing trust in yourself.

This cycle of telling yourself one thing, then doing the opposite is disastrous to weight loss success.

Secondly, when you have started to purge the problematic foods from your system by following the process I describe in the Daily Detox Diet, you are finally subduing the cravings and allowing the toxins to exit your body.  This can set you up for incredible weight loss.  BUT, by reintroducing just a little bit of a negative food back into your diet, this process comes to a grinding halt.

I filmed a quick video clip this past Christmas that explains a little more about why you need to stay away from all temptations, and why the elimination of these offending foods in your diet is so important.  You can see that video on eliminating sugar and junk food cravings here.

Thirdly, while you might tell yourself, ‘this is a special occasion, I am allowed to have a little treat’, this is in no way a special occasion.  In fact, it’s a very common occasion.  If you really think about it, how many excuses can you find in a calendar year for indulging?  Christmas, Valentines Day, Easter, Birthdays, Summer Vacation, 4th of July, etc, etc, etc.  This list is never ending.  What you tell yourself is a special occasion is nothing but another excuse to let ignore your healthy nutrition and fitness plan.

If you let yourself go just this once, then the chances of you doing so again in another week increase dramatically.  In fact, chances are, if you let yourself slip up now, then you are 10 times more likley to not actually get back on the wagon at all.

What it comes down to is this:

Those who decide to pass on the chocolate and treats this weekend, will become stronger, they will continue to lose weight, and their will-power will get a boost.

Those who decide to indulge will be giving their self-esteem a punch in the gut, they will diminish the little will-power they had begun to develop, they will put a complete halt to their progress, they might even gain a little weight, and they will lose all of their momentum and be starting from scratch next week (if they start at all).

Eventually you will be able to get to the point where you can allow yourself these momentary indulgences and your body will be fine, but now is NOT the time.

Let me put it this way.  If, in the last 30 days, you have eaten healthy 95% of the time, and you haven’t missed a day on your training routine, then I would say you could risk having a ‘cheat meal’ and be okay.

However, if you have allowed a few dietary indulgences, or missed a day of training, you aren’t ready.

So I really hope this helps keep you on track.  Just remember that you are in complete control over what passes your lips.  You are the one who will decide what you eat, and what you don’t.  And you are the once who will decide if you stay on the couch, or get that quick fat-blasting workout in first (then you can go back to the couch and continue to burn fat while you sit).

Keep it up ladies, you are making me very proud.  If you want to drop me a line, use the comments section below.

A very happy Easter to you and yours!

Coach Rylan

Very Important Step To Getting Rid of Excess Body Fat

How To Plan For Fat Loss

WARNING!  HOMEWORK ALERT!

To get rid of excess body fat, there is one essential step that you must not overlook.

It’s not a certain exercise, it’s not a cardio workout, and it’s not a specific food that you should be avoiding.

Nope.  It’s pen and paper that makes the difference.  And by pen and paper, I mean writing yourself a plan for the day.

From experience I can tell you this:  Those who fail to plan, plan to fail.  Yes, it’s another cliche, but so very true.

In the hundreds upon hundreds of clients I have worked with, it’s those who actually take the time to make a plan for their week that succeed.  You cannot simply expect to wake up the next morning, eat healthy, get your workout in, and still accomplish your day to day tasks without planning for it.

Each Sunday evening my wife and I sit down together and plan out our meals for the week.  We pull out our favorite recipes to help us with ideas, and then make a dinner menu for each night of the week.  We then post this on our fridge so we know what we need to get for groceries and who is going to be cooking.

Monday she does the grocery shopping on her way back from the gym, getting all the things we need for the rest of the week.

We always make enough dinner for leftovers for lunch the next day.

For breakfast and snacks, we both have a common rotation of a few different things that we like to eat, so those aren’t really necessary to plan anymore (although at first we did).

Each night before I hit the sack, I take out a little notebook and scratch in what time I will be getting up, my meal times, my workout time, and my major business tasks for the day.

This whole process takes very little time, and makes our week go so much smoother than it was before we implemented this little strategy.  And the change in both of our bodies that have resulted from this new habit have been remarkable.

Go Sleeveless Transformation Competition Homework Task #1

Write your daily plan for the next 3 days.

This plan must include:

  • what you will be eating for each meal for the next 3 days.
  • What time you will be eating.
  • What time you will be working out.
  • What your workout will consist of (exercises and cardio plan).

You are to post ONE day of this three day plan in the comments section below so I can check it out.  DO NOT email it to me, you must post it in the comments below.

Remember, these homework assignments are NOT optional, if you want to make this change to your body and your entire life, you need to take this seriously and do the work.

I’ll start us off, so here is my plan for tomorrow aka ‘a day in the life of Rylan’:

5:30am
Get up and go for my morning walk – listen to audiobooks on my iPod

6:30am
meal #1 – berry/protein smoothie

7:00am
work

8:30am
meal #2 – Scrambled eggs and egg whites, one sliced tomato, 1 cup of cooked oats with cinnamon and stevia

9:00am
more work

12:00 noon
meal #3- leftovers from previous dinner

12:30
even more work

2:30pm
Meal #4 – apple and mixed nuts

3:00pm
Workout:
Cardio: 6 intervals on stationary bike (1:2 work-recovery)
Strength:  Dumbbell Clean and Jerk + Decline Pushups + Wide Grip Chinups + Deadlift ( 3 sets each to failure)

3:45pm
meditation

4:30pm
1 more hour of work

5:30pm
Meal #6 – my turn to cook (honey beef with stir-fried veggies)

6:30pm
2 hours of downtime with my wife

8:30pm
Meal #6 – optional -grapefruit and fat free cottage cheese

9:00pm
blogging and articles

10:30pm – midnight
reading + write plan for tomorrow

So that’s my day.  This literally took me no more than about 5-10 minutes to plan out, and because of that my day is going to be much more efficient tomorrow.  I know exactly what I need to be doing and when, and there is no guess work to my diet either.  If it’s not on paper, then I’m not going to eat it, it’s as simple as that.

Ok, now it’s your turn…

Coach Rylan