While I am training for my big audition I am also watching my diet. If I don’t plan my meals for the day, I most likely will goof up and eat something I am not supposed to. Although I am working hard in the gym that doesn’t mean I no longer have to worry about what I eat. It’s even more important than before.

I have learned that as long as I plan and have what I need, I do well. When I wake up I remind myself that I have a plan for that day and I must follow it. I have a picture in my head of my goal and I do my best to focus on it. But sometimes I lose focus quite easily when there is sugar around. I can say no to bread. I can turn down a soda or a cocktail. But put me in the vicinity of a cookie and the fight is on. Doesn’t it seem like everytime you watch what your eating is when temptation shows up? Like the pizza and cupcakes that arrive at your workplace, or the doughnuts in the morning when you arrive. Since I have started watching what I eat it seems more junk food has been around me wherever I go! Luckily I have a great support system around me of friends and family. I don’t want to let myself down, and I don’t want to let them down. As long as I keep to my plan and stay focused on my goal, I get through my day. I have my plan, I have my goal, and I am not losing focus!

Sorry for the late update but I have been so busy that I can only seem to find a time to update about once a week so y’all get the whole kit and kaboodle in one of two posts. Here are some good work outs for you that only take about 30-45 minutes. I have Rita do these plus cardio and diet. Join her on her blog – she has her daily updates and little tid bits for y’all!

Chest, shouders and triceps: All sets are done 3 times

Super set:
- Machine Chest press: 35lbs x 15 reps
- Lunges with back leg lift: 30 reps

Superset:
- Side/front lateral raises: 5 lbs x 20 reps
- Bench step ups: 20 reps

Superset:
- V-Bar tricep extensions: 40lbs x 15 reps
- Bench sit ups: x 15 reps

On Another day you can do this leg work out!

Legs:
Single Leg extension with both leg leg extension: 30 lbs x 12 reps on each side and then both legs together at 60 lbs for 10 reps.

Machine Glute extension: 45 lbs x 15 reps

Superset:
- 3 time squats: Sumo squats for 10 reps, shoulder width squat for 10 reps, close stance squat for 10 reps. 15 lbs used
- Bench abs: 10lbs x 10

Jump squats onto step : 10 reps

This training process is best done by super-setting exercises – such as a ball squat and a dumbbell shoulder press or bicep curl – keeping the mind and body responding quickly and to keep the heart rate up. Functional training also helps with balance and coordination; as people age they tend to lose these skills slowly, but by mimicking certain skills and activities they have an effective way of maintaining or even surpassing their previous balancing and coordination abilities.

Functional training is also important because these exercises promote core strength which not only helps with stability, but also posture and alignment. The core is an integral part of the body that sometimes gets neglected in exercise programs. Functional training is a double whammy so to speak – it builds strength in your core while in the same movement building strength in the targeted areas. People often hurt themselves by straining to pick up a heavy item, or twisting their backs. Functional training helps train your muscles in these similar movements, constantly working your abdominal muscles to assist with stabilizing your spine – helping to prevent injury!

Most women are not looking for big muscles or to be stage ready; they want to be lean, strong, and healthy.  Functional training provides just that if done correctly and with a sensible, clean eating plan.

If you’re looking to begin this type of personal training, let me know how I can get you started on the right path.