By Jennifer Nicole Lee,
Fitness Expert
& Author
Miss Bikini America 2005, Miss Muscle and
Fitness
It?s that time again!
Yes, the time where we make out our list of New Year
Resolutions. We are finally ready to make the necessary
changes and improvements in our lives, due to being fed up
with our current state, or how we have been for the past few
years, or just from overeating during the holidays. We are
eager to make our New Year?s Resolutions. Yes, we make them,
but the question is, Do we keep them? The sad truth is that
our New Year?s Resolutions usually lasts only from about only
3 to 14 days! Yes, its quite pathetic!
But this year, it?s going to be
different! Because YOU, yes I am talking to YOU, are reading
my article! I?m not going to let you down, so KEEP READING! I
know you really want to make a difference and create positive
changes in your life because you are taking the time to read
this! So this year, don?t resolve, but rather EVOLVE by
actually implementing and executing the changes that are
necessary to create the life and body of your
dreams!
I love these following words of wisdom:
"It?s not knowing what to do, but rather DOING WHAT YOU KNOW!"
On my countless consultations with people from around the
world, the one thing that really startles me is that most of
my clients know what to do! But sadly enough they DONT! That?s
were my tough love comes in, and I coach them to success! But
what I actually am doing is irritating their pain enough,
causing them to take action!
My 4 week, 28 day guide is what you need
for that motivational kick in the glutes! And why 4 weeks do
you ask? Well, it?s been scientifically proven that it takes
approximately 28 days for a new habit to stick, thus creating
a new habit!
This is my "JNL" Approved Step
by Step guide, broken down into 4 weeks, which if
executed correctly, will give you an excellent jump
start for the entire rest of the year. Start my ?JNL New
Year?s Evolution? Guide when you are ready, and ideally right
after the New Year begins, so you may start off the year with
a super strong start.
Week One-Beginning Your ?JNL
New Year? Evolution
Here we are, at the beginning. I want to
ensure you a strong start, so you stick with your
program. And there are many success keys to achieving
your fitness goals, and I have outlined them here in this
section devoted to Week One of your 4 week jump
start!
1.Take Your Before
Photo-
The first thing I urge all of my new
weight loss and fitness clients to do is take their ?Before?
Photo. Yes, you may cringe at this thought, but its absolutely
essential in achieving your goals. Why? Because you must have
crystal clear clarity on how you look and feel right now
before you start. You need to know where your starting point
is. You also need to ?get real? with yourself. Molly, one of
my weight loss clients, was living a ?lie? so to speak as she
really didn?t know that she ?looked that bad? until after she
took her before photos. It was a shock that she needed to
finally dedicate and devote herself to a healthier
lifestyle.
I also urge all of you to look at your
Before photo every day, even after you achieve your weight
loss goals, as it will remind you to never go back to your old
self.
2. Outline Your Goals-Crystal Clear!
What DO YOU WANT?
When I first consult with a new fitness
friend, they tell me everything that they DON?T WANT!
I
usually hear ?I don?t want to be fat anymore, I don?t want to
be a fat skinny person, I don?t want to be tired all the time?
and on and on! But I tell them, I know what you DON?T want,
but what DO YOU WANT? Do you want to look like a fitness
model, like me? Or do you want to look like a bikini model? Do
you want to look like a ballerina like Nicole Kidman? Or more
?bootylicious? like Beyonce? Once you decide what you want to
look like, then train like that person!
Most of you who are reading this want to
create what I call is ?the fitness model look?, creating a
strong, sexy, muscular yet feminine muscle tone, as if your
body jumped off the cover of a fitness magazine!
If this is true, then you need to train,
eat, and supplement like a fitness model!
Once you have gained a crystal clear
vision of what you want to look like, then find this photo in
a magazine, and place it next to your before photo. This will
help you see your starting point, and then your finishing
point.
3. Set Yourself Up For Success! Stock
your house with healthy food and wise snack choices, and
supplement!
The saying goes, ?out of sight, out of
mind?, and this is so true when it comes to food! Throw out
all unhealthy foods and ?trigger treats? (those foods that are
soooo tempting to you that you can?t resist), and stock your
home with healthy choices.
Always keep in your fridge, kitchen and
pantry the following:
Low fat protein options such as eggs, lean
beef, chicken, and fish
Fresh vegetables and fruits
Nuts and seeds
And also good for you whole grain carbs,
such as brown rice, brown bread, and oatmeal.
4. Hire a Trainer, Set Up Your
Efficient Home Gym Area, and even an inexpensive gym
membership!
It takes a village to get someone and keep
someone healthy! Rely on a trainer, your fitness buddy, or
even your significant other to keep you focused and training
right! Make sure you have a small home gym ready to go if you
don?t have the time to commute to the gym. A small reliable
home gym contains the following items stored away in a
convenient area you can get to quick: a matt, dumbbells in
varying weights from heavy to light, a stability ball, and
bands.
Even exercise DVDs are a quick efficient
way to squeeze in a workout when you are short on time, and
long on needed an invigorating workout.
5. Proper Supplementation is a
MUST!
I rely on BSN?s Fit Stack is a staple in
my lifestyle program. Atro-Phex, Cheaters Relief, and Lean
Dessert Protein. Atro-Phex is the best fat burner on the
market! It also helps curb your appetite, boosts your mood,
and increases your mental focus! I rely also on BSN?s Cheaters
Relief to help me block carbs on my ?cheat days?. And to make
sure I get proper protein intake, I rely heavily on my Lean
Dessert Protein Shakes! So yummy in all dessert flavors! LDP
makes staying in shape so delish!
6. Practice Self
Affirmations
The saying goes ?Whether you believe you
can?t or you can, you are correct.? So believe that you can,
and YOU WILL! Tell yourself over and over again that you will
achieve your fitness goals, and you will! Stay positive, even
on those days you feel a bit challenged, and keep your eye on
the prize!
7. Use Visualization
Olympic Coaches practice the power of
visualization with their gold medalist athletes. The
astronauts who have walked on the moon, and went out into
orbit also have practiced the power of visualization. These
people have mentally ?walked? through the most trying
experiences, and have survived them. If Olympic Gold medalists
and also Astronauts use this tool, cant you also use it for
your fitness goals? It works, said and done! Visualize
yourself working out, eating healthy, and enjoying your super
athletic lifestyle, and it will all happen!
Week Two-Executing Your
Evolution
1.Shifts in Attitudes!
This will be your foundation to life long
success and sticking with healthy new habits.
Shift your attitude from ?I have to work
out? to ?I get to work out!? Seeing exercise not as torture,
but rather the best, greatest gift you can give yourself will
help you stick to it!
2. Learn Self Motivation and Self
Accountability! If no one will keep you motivated, then
who will? The answer is YOU! Once you master self motivation
and self accountability, you can and will do anything you set
your mind too! So one major tip is to make out your To Do list
the night before, and then you will set yourself up for
success for the next day, and you will be more prone to cross
off all of your objectives, and achieve your goals, such as
working out, supplementing, and also eating healthy. Hold
yourself accountable through rewards. Such as, if you lose a
pound of fat, and gain 3 pounds of muscle, then reward
yourself with a brand new pair of shoes, or a massage, or a
shopping spree with http://www.bodybuidling.com/
on your fav BSN supplements!
3. Hire a Life Coach, or Become Your
Own Life Coach!
There is a difference between knowing what
to do, and then doing what you know! Mentally coach yourself
to success! Tell yourself that you can and will do it, and you
will see it all materialize in your life. It won?t happen
overnight, but if you keep at it, it will. It?s not about
being perfect, yet persistent. And if you really need someone
to coach you, be your ?cheerleader? rooting you on to your
success, and helping you along the way, then feel free to hire
one. One of the biggest all time success clues is finding
someone who has achieved what you want to achieve, and then
hiring them by the hour to show you how they did it, and then
?modeling? after them. Check out my http://aseafood.fitnessmo1.hop.clickbank.net/
where you can be coached and consult with me by telephone one
on one, or work in as a group with my Online Community at http://aseafood.fitnessmo1.hop.clickbank.net/
Put yourself back on your To Do list and invest in
yourself!
4. Keep Your Goals Visible to
you!
Make vision board with your Before photo,
and the After photo of your choice. Also keep other photos
such as a bikini you want to wear, or a dress, or your
favorite pair of jeans you will buy once you achieve your
goals. Vision boards work, so keep them in an area where you
can use them and add to them, and see them every
day!
5. Keeping Your Program Fresh Creative
Equals ?Stickability?
One way to make sure you stick to your New
Years Evolution is to ask yourself this empowering question:
?How Can I Achieve My Fitness Goals, and Enjoy the Process??
Your mind, which is the most powerful creation ever, will give
you answers! Ask yourself this question every day, and you
will get answers from: I can try a new kick boxing class, hire
a new trainer, go for a swim, roller blade, try that new
sculpting class, learn how to cook my favorite high calorie
meals with low fat ingredients??
As you can see, the list can go on and on!
So have fun & keep it creative!
Week Three-Following Through
with Your Evolution
Putting your new lifestyle program into
motion is easy. Make sure you do these three things below, and
you will up your chances of sticking to your new healthy
lifestyle
1.Plublically announce your new healthy
lifestyle and goals to your closests friends and family:
it?s been scientifically proven that if you tell your
close friends and family of your goals, you increase your
likelihood of making it come true by over 50%! Subconsciously
you become more dedicated to achieving your goals because now
others, besides yourself, are expecting you to do
so.
2. Don?t Only See Your New Goals as
?Losing? But Also Gaining! When you tell yourself that you
will lose weight, your subconscious mind will only go looking
for it! And its true, because how many times have you said
that you are going to LOSE weight, only to find it again, back
on your body? So use the power of words, such as ?not only
will I lose weight, but I will GAIN sleek & sexy muscle
tone, and gain endurance, stamina and energy!
3. Set a Date! Tell everyone and
yourself the exact date that you will have achieved your
goals. If you have 30 pounds to lose, don?t simply say ?I will
lose 30 pounds.? Rather give it a date with a bit more detail,
such as ?I will lose 30 lbs by June 1st 2009, and
be able to wear my old skinny jeans again!?
Week Four-Auditing Your
Evolution-Measuring
Your Results
Measure Your Results-Its one of my
success principles that you can?t see how far you have come
unless you take the time to measure your results. At the end
of the 4th week, measure not only the physical
improvements, such as actual weight loss on the scale, a loss
in inches, and also an increase in your levels of energy,
stamina and endurance.
And if you don?t really see any physical
improvements, DON?T WORRY! They will come!
Give yourself the gift of time and allow
your body to catch up with your new fit lifestyle.
NOTE: The #1 Reason People Don?t
Stick to Their New Years Resolutions:
The #1 Reason why people don?t stick to
their New Year Resolutions is that they have what I call
?I-Want-It-Now-It is?, which is a pseudo-medical term for
?Impatience!? It?s proven that if you want it now, but it
takes a few months to get it, you give up! So go into your
2009 New Year with the clear understanding that it will take
some time, at least a good 3 months to really see
results.
JNL?s Personal Story Proving to
Never Give Up: After the birth of my second son, I
took my before photo. I was shocked and horrified. So I
started my weight loss transformation. I remember it being a
good 2 and a half months that had passed, and nothing had
changed in my body or weight, and I was dieting and exercising
perfectly. I was at a cross roads: Do I give up and give in,
as I was not seeing results, or do I choose persistence over
being perfect, and at least ?live? a healthy lifestyle, even
though I wasn?t losing weight? And I chose the later, to keep
on going. And right at the 3rd month IT HAPPENED! I
started to lose weight, as it dramatically just started to
melt off, to reveal sexy muscle tone! So there you have it, I
am so grateful that I continued, and I didn?t give up or give
in! And here I am as living proof to you to keep going and
never stop, as your body will catch up with your new healthy
strong sexy you!
And remember, ?Rome wasn?t built in
a day?, so make sure you take it one day at a time, and do
something healthy to reach and then maintain your goals once
you get there!
JNL?s Word of Advice: ?Fitness,
working out, supplementation, and eating healthy is not a one
time event! Rather it?s a journey! It?s a journey to be
enjoyed. So enjoy the process of getting healthy, and then
maintaining your wonderful results!?
New Year, New You Workout Exercise
Formula:
Below you will find a list of exercises
for each body part, which then you can correspond accordingly
to the Weekly Workout Schedule. Simply pick out three
exercises per bodypart, and perform 3 sets of either 8 to 12
reps (which is for those who need to build muscle mass), or 3
sets of 18 to 21 reps (for those who have mature muscle mass,
and just want to maintain their quality of muscle, without
increases the size).
Shoulders:
Side Shoulder Raises
Front Shoulder Raises
Bent over Rows
Shoulder Press
One Arm Cable
Raises
Triceps:
Tricep Kick Backs
Over Head Tricep Press
One Handed Tricep Press
Dips
Tricep Pull Down with Rope
Cord
Legs
Lunges, Squats, Hack Squats, Leg
Extensions, Hamstring Curl, Inner Thigh Machine, Outer Thigh
Machine, Calf Raises, Romanian Dead lifts, Plies, Leg Kick
Backs with Ankle Strap
Abs:
Hanging Leg Raises, Twists, Crunches,
Crunches on Stability Ball, Incline Crunches, Cable Pull
Downs,
Cardio:
Pick any form of cardio that you love to
do. Perform anywhere from 25 to no more than 45 minutes of
cardio.
Note: I highly suggest you stay away
from running, as it ?eats? away your muscle, and makes you
flabbier, not ?harder?
Chest:
Flyes
Chest Presses
Dumbbell ?Tree Hugs?
Incline Dumbbell Bench Press
Push Ups
Biceps:
Bicep Curls with dumbbells
Bicep Curls with Bar
Biceps with Cables
Hammer Curls
Back:
Bent Over Row
Standing Dumbell Row
Dumbell PullOver
Super Womans-Lay On Floor and Lift Up
Back
Workout for Week One-For the
First Week, Start Slow, At a Challenging
Weight
Mon-Shoulders and
Triceps
Tues-Legs
Wed- Abs and Fun Cardio
Day
Thurs-Chest and Biceps
Fri-Back
Sat-Abs and Fun Cardio
Day
Sun-Active Rest Day, Grocery
Shopping, and Food Prep Day for the week
Ahead
Lean Dessert Protein Shake Recipe for
the Week:
?German Chocolate
Cake?
1 Scoop of BSN?s Lean Dessert Protein
Shake, the Chocolate Coconut Candy Bar Flavor
4 to 8 oz of water, depending on how
thick you want it
1 tablespoon of virgin unrefined coconut
oil
1tablespoon of ground flax
seed
Mix in blender on hi
speed
Workout for Week
Two-
Goals for Week Two: Increase
the Weight and Up the Cardio
Mon-Shoulders and
Triceps
Tues-Legs
Wed- Abs and Fun Cardio
Day
Thurs-Chest and Biceps
Fri-Back
Sat-Abs and Fun Cardio
Day
Sun-Active Rest Day, Grocery
Shopping, and Food Prep Day for the week
Ahead
Lean Dessert Protein Shake Recipe for
the Week:
?Banana Nut Bread?
1 Scoop of BSN?s Lean Dessert Protein
Shake, the Banana Nut Bread Flavor
4 to 8 oz of water, depending on how
thick you want it
1 Small ripe banana
2 tablespoons of raw walnuts
(optional)
1tablespoon of ground flax
seed
Mix in blender on hi
speed
Week Three
Goals for Week Three-Keep Up With
the Momentum, and Increase the Reps and
Weights
Mon-Shoulders and
Triceps
Tues-Legs
Wed- Abs and Fun Cardio
Day
Thurs-Chest and Biceps
Fri-Back
Sat-Abs and Fun Cardio
Day
Sun-Active Rest Day, Grocery
Shopping, and Food Prep Day for the week
Ahead
Lean Dessert Protein Shake Recipe for
the Week:
?Cherry Vanilla Milk
Shake?
1 Scoop of BSN?s Lean Dessert Protein
Shake, the Whipped Vanilla Cream Flavor
4 to 8 oz of water, depending on how
thick you want it
3 Marciano Cherries, with a touch of
juice
1tablespoon of ground flax
seed
Mix in blender on hi
speed
Week Four
Goals for Week Four-Increase the
Weight Again, and Add in Plyometrics to Challenge Yourself,
and to Really Start Training Like an
Athlete.
Mon-Shoulders and
Triceps
Tues-Legs
Wed- Abs and Fun Cardio
Day
Thurs-Chest and Biceps
Fri-Back
Sat-Abs and Fun Cardio
Day
Sun-Active Rest Day, Grocery
Shopping, and Food Prep Day for the week
Ahead
Lean Dessert Protein Shake Recipe for
the Week:
?Fresh Cinnamon Roll?
1 Scoop of BSN?s Lean Dessert Protein
Shake, the Fresh Cinnamon Roll Flavor
4 to 8 oz of water, depending on how
thick you want it
2 tablespoons of raw walnuts
(optional)
1 tablespoon of ground flax
seed
Dash of Cinnamon
Dash of Nutmeg
Mix in blender on hi
speed
