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“I have learned first hand that your “I am” is way more powerful than you “IQ”. Believe in yourself” – Martin Rooney

It’s a simple quote from one of the most inspiring coaches there is yet simple is all it takes sometimes. It’s changing “if” to “when” and “I will” to “I did”. But it all starts with believing in yourself. No matter what your goal is whether it be in fitness or life; you are in the drivers seat. You have the most control over the situation than anyone else. Problems and obstacles are going to cross your path regardless of how hard you try to avoid them. It’s what you do with those problems that make or break you. Change the path if you must but never the destination. There is without a doubt a power behind mindset that when used through positive reinforcement, outlook and vibes that can make you unstoppable. But it all starts with you.

Keep it fierce!

Coach Rich

Metabolic Conditioning

by Jen DiCandia

What it is not?

Lets first cover what metabolic conditioning is not. Metabolic conditioning is not interval training. Metabolic exercise is also not aerobic exercise. If the body is not being pushed into the anaerobic zone at times, you are not doing metabolic conditioning. If you are taking long rests between sets, avoiding elevating your heart rate, and your workout lasts longer than 40 minutes, then you can be pretty sure you’re not doing metabolic exercise.

What it is?

Metabolic conditioning is pretty bad @$$!  When you are doing it you will know it.

In these types of movements you are not aerobic or anaerobic you are both. You will spend periods of time in the aerobic zone and periods of time above the lactate threshold. You are not just doing cardiovascular training or resistance training you are doing both. Your not isolating any particular area of the body, you are simultaneously exerting every muscle you have available. You will be moving up, getting down, exploding through a set of heavy squats, repping out as many push-ups as you can, and blasting through a 1-minute sprint. And all of this will be done with little rest between exercises. You will usually be carrying some sort of weights with you throughout the workout, abandoning them only briefly to complete a sprint drill or two.

The Benefit

Metabolic exercise is about burning the maximum amount of FAT calories possible during a workout. It is also about generating a metabolic “ripple” effect that will burn fat for many hours after the workout.

Check out our metabolic conditioning schedule at www.nvyourbody.com

BLOG – DRINK UP!

Need some help getting that winter hydration down? Try these yummy, healthy infused water recipes!

Cucumber Mint

Thinly slice one cucumber. Peel if it isn’t organic! Add the sliced cucumbers to a 1/2 gallon glass jar, add 8 fresh mint leaves, muddled, and fill with filtered water. Stir gently and place in refrigerator for at least 4 hours or overnight.

Citrus Blueberry

Slice two organic oranges into thin slices (leave the rind on for better flavor). Add sliced oranges and 1 cup of blueberries to a gallon size glass jar. Add filtered water to fill the jar and stir gently. Refrigerate for at least 4 hours and store in refrigerator.

Pineapple Mint

Peel and thinly slice about 1/4 of a pineapple. The more thinly sliced the pineapple, the more flavor it will infuse. Add to a 1/2 gallon size glass jar with 10-12 leaves of fresh mint, muddled. Add filtered water to fill and stir until well mixed. Store in refrigerator.

Watermelon Basil

Add about 2 cups of finely chopped fresh watermelon (without rind) to a gallon size glass jar. Add 15 leaves of muddled basil and filtered water to fill. Store in fridge and allow at least 4 hours to infuse.

Strawberry Lemon

Like strawberry lemonade, but better! Add 15 fresh strawberries, washed and finely sliced to a 1/2 gallon glass jar. Add one sliced lemon with rind on. Fill with water. Let sit 4 hours (to overnight) in fridge and enjoy.

Cherry Lime

Reminiscent of Cherry Limeade, minus the sugar coma. Add two cups of fresh cherries, cut in half and one fresh lime, sliced into thin slices, to a gallon size glass jar. Add water to fill. Mix gently and store in fridge until ready to drink.

Grapefruit Raspberry

Add one grapefruit, thinly sliced with rind on, to a gallon size glass jar. Add 1/2 cup fresh raspberries, muddled slightly. Add water and mix well. Store in fridge for at least 4 hours before drinking.

Mango Pineapple

Peel and thinly slice one fresh mango. Add to 1/2 gallon glass jar. Add 1 cup of finely chopped pineapple and filtered water and allow to infuse in the refrigerator for 4-6 hours before drinking.

– Stay hydrated! Kyle

This REALLY killed my sweet tooth…and it is so easy!

Enjoy! xo Jen

Chocolate Crunch Custard

1 scoop Isagenix Isalean Chocolate
4 oz water
Handful of ice
2 IsaDelight Plus™, chopped into small pieces
1 SlimCakes®, crumbled
Few fresh raspberries

Blend shake with water and ice until creamy. Pour mixture into bowl. Add and stir in IsaDelight Plus. Top with SlimCakes and fresh raspberries.

Most of us rely on coffee or energy drinks to get us through the day. Yes, they help, but then we crash! Instead of relying on stimulants to keep us going, shouldn’t we be asking ourselves why we have no energy? Nutrition, sleep, and water intake are so important for us to maintain energy levels through out the day.

So take a close look at these three things and see what needs to change. Sleep is SO SO SO important, we need 6 to 8 hours of sleep ( too many stimulants in a day can keep us from getting a a good nights sleep). Make sure your eating breakfast  (its called breakFAST for a reason), as well as several small meals throughout the day. Eating every few hours keeps us from feeling hungry and eating bad food on the fly.  Simply being hydrated can help us stay on our toes mentally and physically. When we get enough sleep, water, and the correct nutrition our bodies need, we don’t need stimulants to keep us going. For me having a coffee is just a habit, i’ll stick to my one cup of joe in the morning and thats it!

Try and change your habits one day at a time and see how your energy levels climb to the top naturally!

Keep it fierce, Dee

Are you training all the muscles in your body, or just the “targeted” areas you want to see change in?

Avoiding any muscle group is simply a bad idea because it can lead to many types of imbalances in the body. For example, many women skip chest exercises or it’s on the bottom of the workout routine for them. I used to think that only men needed to train chest, well I was wrong.
When skipping chest exercises and continuing to train every other muscle group you can develop several muscular imbalances and bad posture. Your chest plays an important role in performing many other exercises of body groups such as shoulders, back, and arms. It is possible that you might even injure your self trying to perform exercises that involve some chest muscles if you don’t have the ability to push or pull your own weight. The chest is such a large muscle area that you actually burn more calories training those muscles than training smaller muscle groups.
Chest exercises lead to a higher rate of fat burning, avoid injury, better posture, and a well rounded strong balanced body. If you’ve ever seen a women with well rounded beautiful shoulders or triceps, you would be surprised to find out that chest workouts really help develop those body parts! This goes for all muscle groups as well. If you want a stronger back, legs, tighter core, or arms, the key is to train your entire body, and you WILL get better and faster results overall!

xo Dee