Yesterday I was interviewed by Katherine Hobson from U.S. News & World Report on 7 ways to shake up your workout. Check it out-
http://health.usnews.com/blogs/on-fitness/2009/04/29/your-strength-routine-7-tips-to-shake-it-up.html
Wednesday, April 29, 2009
Friday, April 24, 2009
My Big Fat Ass
My Big Fat Ass
By Rachel Cosgrove
At the gym yesterday, sitting in my office and I hear “I can’t get my big fat ass up there.” I immediately throw open my office door and look to see if who I think said what I think she said and by the look on her face (as if she had just been caught in the cookie jar) she did. And then she said- “I just got busted! I didn’t know you were here!”
This is one of my clients who has been working her butt off to get the body she wants. She has struggled for years and is ready once and for all to do this. She has been training hard, eating clean and her body is changing. She fits into a pair of jeans she couldn’t before and she has been steadily dropping body fat.
Over her journey my biggest goal has been to get her to change the way she talks to herself because I know that even if she manages to get to where she wants to be, she won’t be able to stay there with this kind of internal dialogue going on. When she started she constantly would say things like, “I am just destined to be fat.” “I am frustrated; I’ll never get a handle on my food.” I knew that in order for her to succeed we had to change this Stinkin’ Thinkin’, a term I heard weight loss expert Kara Mohr use, and get her focusing on positive thoughts. I don’t tolerate this kind of negative talk in my gym- it does nothing for you and it does absolutely nothing for those around you. I will not tolerate it and yes she did get busted!
The crazy thing is most women talk to themselves negatively all the time. Constantly putting themselves down and finding every flaw they have but they never recognize their own strengths. If anyone else were to talk to them the way they talk to themselves they most likely would not be friends with that person for long. Isn’t it interesting that as women we think it is ok to talk to ourselves in a way that we would not tolerate anyone else talking to us? Bottom line: You don’t deserve to be talked to that way! Don’t let anyone tell you that you are fat, that you have no willpower, that you are frumpy…not even yourself!!!! Got it?
I am a huge believer in your mind being very closely connected to your body. I believe our bodies listen to everything we say. Every thought, every word, everything and after planting them in our subconscious, our bodies take each of these as a command for what it needs to do. We have about 50,000 thoughts a day. If the majority of these are negative, your body and life will reflect that. If you keep saying- I am fat when you are trying to lose weight, you will not succeed. If you say out loud that you have a big fat ass…guess what…your body thinks it is a command. You must start to visualize where you want to go, what you want to look like and how you want to feel and focus on that.
You may be thinking…this is fine and all until you head outside of the gym into the real world where you get surrounded by people who are constantly bombarding you with negative thoughts. “You’re lifting weights? You’re just going to get big and bulky and never going to lose the weight.” “Why don’t you just have a glass of wine and some bread…don’t deprive yourself! It isn’t working anyway an
d you’re no fun these days!”
Alright girls, here is what you need to do in these situations- You are Wonder Woman! Remember Wonder Women’s wrist bands? Your wrist bands deflect any negative comment. So, next time someone says something to you to try to bring you down and sap your motivation deflect the comment with your super power wrist band and don’t even let it get to you.
By Rachel Cosgrove
At the gym yesterday, sitting in my office and I hear “I can’t get my big fat ass up there.” I immediately throw open my office door and look to see if who I think said what I think she said and by the look on her face (as if she had just been caught in the cookie jar) she did. And then she said- “I just got busted! I didn’t know you were here!”
This is one of my clients who has been working her butt off to get the body she wants. She has struggled for years and is ready once and for all to do this. She has been training hard, eating clean and her body is changing. She fits into a pair of jeans she couldn’t before and she has been steadily dropping body fat.
Over her journey my biggest goal has been to get her to change the way she talks to herself because I know that even if she manages to get to where she wants to be, she won’t be able to stay there with this kind of internal dialogue going on. When she started she constantly would say things like, “I am just destined to be fat.” “I am frustrated; I’ll never get a handle on my food.” I knew that in order for her to succeed we had to change this Stinkin’ Thinkin’, a term I heard weight loss expert Kara Mohr use, and get her focusing on positive thoughts. I don’t tolerate this kind of negative talk in my gym- it does nothing for you and it does absolutely nothing for those around you. I will not tolerate it and yes she did get busted!
The crazy thing is most women talk to themselves negatively all the time. Constantly putting themselves down and finding every flaw they have but they never recognize their own strengths. If anyone else were to talk to them the way they talk to themselves they most likely would not be friends with that person for long. Isn’t it interesting that as women we think it is ok to talk to ourselves in a way that we would not tolerate anyone else talking to us? Bottom line: You don’t deserve to be talked to that way! Don’t let anyone tell you that you are fat, that you have no willpower, that you are frumpy…not even yourself!!!! Got it?
I am a huge believer in your mind being very closely connected to your body. I believe our bodies listen to everything we say. Every thought, every word, everything and after planting them in our subconscious, our bodies take each of these as a command for what it needs to do. We have about 50,000 thoughts a day. If the majority of these are negative, your body and life will reflect that. If you keep saying- I am fat when you are trying to lose weight, you will not succeed. If you say out loud that you have a big fat ass…guess what…your body thinks it is a command. You must start to visualize where you want to go, what you want to look like and how you want to feel and focus on that.
You may be thinking…this is fine and all until you head outside of the gym into the real world where you get surrounded by people who are constantly bombarding you with negative thoughts. “You’re lifting weights? You’re just going to get big and bulky and never going to lose the weight.” “Why don’t you just have a glass of wine and some bread…don’t deprive yourself! It isn’t working anyway an
d you’re no fun these days!”Alright girls, here is what you need to do in these situations- You are Wonder Woman! Remember Wonder Women’s wrist bands? Your wrist bands deflect any negative comment. So, next time someone says something to you to try to bring you down and sap your motivation deflect the comment with your super power wrist band and don’t even let it get to you.
Another scenario us girls come up against is when we are hanging with our girlfriends and one of them starts in on the body bashing comments- “I hate my pooch…” Your first instinct is to join in and say, “I have a pooch too, mine is worse than yours…” Do not do it! Do not join in with the body bashing. Again, your body is listening. Instead, tell your friend you think she looks fabulous and change the subject!
Take a moment to yourself and think about why you go to the gym everyday. Think about why you keep an eye on what you eat. Think about what it is you want from this lifestyle and what motivates you to stick to it? If you have been struggling with getting the results you want then start to listen to that voice in your head and tell it to shut up and change those thoughts to focus on where you want to go and how you will feel.
Next time you catch yourself saying, “I can’t get my big fat ass up there.” Or “I look fat in this outfit.” Immediately catch yourself and cancel that thought with something positive and motivating!
Train hard and stay focused on what you want from all of your hard work. You deserve to feel empowered, confident and have nothing but compliments and positive thoughts! You’ll find that with this new attitude you’ll inspire others!
Friday, April 17, 2009
Mission Miami
One of my clients is training for Ms. Figure and Ms. Bikini Fitness America Competition in Miami, Florida. She lives in the UK. She and I started working together for this competition in February after I met her at our mentorship last year and she is now 10 weeks in to her training and has put on 6 pounds of muscle. She is doing great and I am excited to see her dial it in these last 8 weeks for her competition on June 15th.She has decided to give her training meaning and to make a difference she is raising money for a charity. Go to her blog to read about her, her training, see pictures and to make a donation- http://blog.alexandra-wilson.co.uk/
Keep up the good work Alexandra!
Monday, April 13, 2009
Article in Women's Health
Check out this article in Women's Health- great article! And not just because I was featured in it.
http://www.womenshealthmag.com/weight-loss/weight-training-tips
Finally the word is getting out there that women need to lift weights and stop being scared of bulking up.
My vision is that one day you will walk into any commercial gym and it will be packed with women lifting weights because they have finally learned all of the benefits including increased metabolism, decreased risk of osteoporosis, decreased risk of injury, anti-aging and a beautiful body and are no longer scared and intimidated. It would look like any beauty salon, because women will have learned that lifting weights is just as important to their looks. That is how our gym looks-
To get a copy of my lecture on how females should workout,
Training Jill not Jack, Click here for more information.
http://www.womenshealthmag.com/weight-loss/weight-training-tips
Finally the word is getting out there that women need to lift weights and stop being scared of bulking up.
My vision is that one day you will walk into any commercial gym and it will be packed with women lifting weights because they have finally learned all of the benefits including increased metabolism, decreased risk of osteoporosis, decreased risk of injury, anti-aging and a beautiful body and are no longer scared and intimidated. It would look like any beauty salon, because women will have learned that lifting weights is just as important to their looks. That is how our gym looks-
To get a copy of my lecture on how females should workout,
Training Jill not Jack, Click here for more information.
Monday, March 23, 2009
Thursday, March 19, 2009
Training Jill, Not Jack at the NSCA PT Conference
This past weekend I spoke at the NSCA Personal Trainers Conference. My talk was called Training Jill, Not Jack. I had a great time meeting some of you. If you missed the talk you can purchase it on DVD and not even leave your home! It is available in my store- Click Here.Here is the workout I did at the Practical Session-
Warm Up- Movement Prep/Corrective
Squat to Stand, Lunge w/ reach, YTWL
Core
A1- Plank 1 x 60s 30s
A2- Bridge Marching- 10ea mod 30s
Strength
B1- Front Squat 2 x 8ea mod 30s
B2- 2 Point DB Row 2 x 8ea mod 60s
B3- Partial Co Cont Lunge 2 x 8ea mod 30s
B4- Push Up 2 x 8ea mod 30s
D1- One Legged Romanian Deadlift 2 x 8ea mod 30s
D2- Rotational OH Press 2 x 8ea 30s
Finisher-
Squat Thrusts/BW Squats or BW squat jumps
Pyramid- 1,2,3,4,5,4,3,2,1
Tuesday, March 03, 2009
My Photo Shoot
What a week I am having! I had my photo shoot for my book last week and it went so great! My model was awesome- beautiful, fit and could do all of my exercises! I got to get my make up and hair done too and get some shots done for my author photos- it is all very exciting! After seeing all of the pictures it really makes this seem real that I have a book coming out. The pictures really brought the vision to life. I am so excited how my book is all coming together- it is going to be great!
I also got brought in a few days early to help out with a Men's Health book and then was asked to stay for another week to help out. I definitley know my way around a photo shoot now. I have learned so much. It has been a lot of fun!
In the mean time my profile is up on precision nutrition. You can read about me on their site at-
http://www.precisionnutrition.com/expert-profile-rachel-cosgrove
Hope everyone is having a great week!
I also got brought in a few days early to help out with a Men's Health book and then was asked to stay for another week to help out. I definitley know my way around a photo shoot now. I have learned so much. It has been a lot of fun!
In the mean time my profile is up on precision nutrition. You can read about me on their site at-
http://www.precisionnutrition.com/expert-profile-rachel-cosgrove
Hope everyone is having a great week!
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