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Beginning Weight Training Tips

Good morning!! 🌞
This information may be confusing to those who are beginning weight lifting. I had these questions too, and now that I know the answers, I find my workouts to be much more enjoyable and structured. Let’s me clarify what these terms mean. 

Muscular Endurance & Stabilization
This level is for those who are just starting out with weight lifting. Stabilization is basically getting the right muscles to fire, with the right amount of force, in the proper plane of motion, and at the right time. This level sets the foundation for the next two levels. I recommend starting at this level for at least 3 week’s, so your muscles can get used to picking up weights.
Muscular Hypertrophy
Hypertrophy basically means gaining muscle.

And if you’re a woman, no you won’t bulk up at this stage. You’re most likely to get toned during this stage.  

Maximal Strength
This level is designed for athletes or anyone who has completed the first two levels and are looking to build even more strength. The goal of this phase is to develop the highest amount of force possible. 

*****Nutrition plays a big part when starting a weight training program. To get lean and toned you need to eat right in order for your body to experience change. 

I hope this article helps you and answers some questions for you as you begin your fitness journey. Let me know if I could be any help! 

I do have a 7-day challenge group starting next Wednesday called, “A week of hard labor.” It is for those who are just starting out on their fitness journey and who wants to lift weights. I recommend adding weight lifting to your workout plan to increase weight loss and to get toned. 

Comment down with an emoji if you would like to join my 7-day challenge group!

Always,
Be healthy. Be kind. Be a game changer. 👊🏽

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How To Get Motivated To Workout

Good morning beautiful people! 🌞
I’ve been getting a lot of emails from people telling me that a lack of motivation has kept them from reaching their fitness goals. This is most definitely not just a problem that you struggle with, but it is something that I struggle with as well. Finding motivation is a daily struggle and task. Hopefully this article would help you find that motivation to get you towards your goals! Let’s get to it!!! 💪🏽
🌟 Make a choice

          ✨ YOU make to first make that initial choice whether or not you want to live the way you’ve always have been or live a healthier lifestyle. Do you want the bag of potato chips or do you want to have more energy in your life? Make a choice. Remember your daily choices and habits make up your entire life. You don’t have to eliminate potato chips entirely. In my fitness groups I can show you that you can eat anything you want and still lose weight. 
⭐️ Make a Plan

          ✨ Let’s get organized. Put it in your calendar that you have a workout session scheduled for yourself. Once you see you have a session scheduled, then you’ll more likely to do it than if you kept it in your brain. Then make up smaller plans. What will you do during your one-hour daily workout session? 

Don’t know what to do? Message me and we can get you started on a plan. 
⭐️ Take some time to figure out why you want to get fit. 

         ✨ This is an important one. Very important. And it’s one most people skip. DO NOT SKIP THIS STEP! You have to figure out why you want to get fit. This will be your daily motivation. Do you want to be fitter for your wedding? For your kids? Do you want to prove people wrong? Do you want to inspire people?

Write it down and hang it on your wall to remind yourself why you got started. 

Finding my why has help me not reach for that donut, cake, whatever it is and it has helped me tremendously with my weight loss goals. 

What is your why?
⭐️ Watch some inspirational movies…listen to motivational speeches. 

        ✨This is something I do almost daily. I’m a sucker for rags to riches stories as it inspires me to learn more and do good. Some of my favorite inspirational movies are: Selena, Goal! The Dream Begins, Creed, Never Back Down, Karate Kid, any Jackie Chan movie, and One Chance. Also, motivational speeches help me when I don’t have time to watch a movie. Right now I’ve been listening to motivational speeches and interviews by Conor McGregor. He’s such an inspiration. 
⭐️ Just do it! 

           ✨Just dive in!!! What do you have to lose? Nothing!! But your weight. I know it’s hard. I know you may not have time. I know you don’t know what you’re doing. I’ve been through all of that! Even if it’s 10 minutes. That’s 10 minutes more you did yesterday. Just get it done and you’ll feel a lot better about your life. 
Do you want to get into a workout program?

Comment down below with an emoji and I’ll get you started with one with proven results.
Hope this helps and motivates you to live a healthier, happier life! 
Lots of love,
Kalia Lor

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Cheesesteak Stuffed Peppers

Here’s a healthy alternative to many favorites’ Philly Cheesesteak. This tastes just as good as the original. This was so simple, affordable, and fun to make. Enjoy!! 😋
Cheesesteak Stuffed Peppers 

Ingredients: 
🌟 4 Bell Peppers, halved

🌟 Thinly sliced sirloin steak

🌟 Sliced Mushrooms 

🌟 Salt

🌟 Black Pepper

🌟 Provolone Cheese

🌟Cilantro 

Directions:
🌟Pre-heat oven to 325 degrees. Place peppers in a large baking dish and bake until tender, 20 minutes. 

🌟Meanwhile in a large skillet over medium-high heat, heat oil. Add steak and cook about 1 minute per side. Set aside. 
🌟Add mushroom to skillet and season with salt and pepper. Return steak to skillet and stir to combine. 
🌟Add provolone to bottom of peppers and top with steak mixture. Top with another piece of provolone and broil, 3 minutes. 

🌟Serve hot. 

Enjoy! 

Liked this recipe? Like and share this recipe. ☺️ 

Always, 

Be healthy. Be kind. Be a game changer. 💪🏽

Kalia

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What is interval training?

What is interval training?
Interval training is when you vary your speeds during a workout, this is mainly done during a cardio workout. 
How to do interval training? 
Set your timer to zero. Begin with an easy walk for 5 minutes. Jog for a minute and a half. Run for 30 seconds. Walk for four minutes. So on and so fourth. Interval training typically lasts for 20-30 minutes. 
Why should I add interval training to my workout plan?
Interval training burns a lot of calories in a short amount of time. This type of training is much better for you than going for a walk at a steady pace. It also boosts your metabolism and your athletic performance. If you repeat this workout every other day the you’ll learn how to run faster and longer than you could ever thought possible.

Also, combining this weight a strength training workout can get you lean and toned in no time. 
Where can I do this?
Interval training can be done on any cardio activity. Whether it would be running outside, on the treadmill, the elliptical, stationary bike.. 
Add this to your workout this week and I can promise you you will see your goals soon with this addition.
Always, 
Be healthy. Be kind. Be a game changer. 💪🏽
Kalia

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