Why Do I Exercise Regularly???

Lately I have been asked, "How do you stay motivated & consistently exercise on a regular basis?"  This is easy for me to answer, but I think it may surprise you.  With all the fitness modeling I have done and w/ the recent World Bikini Championships I participated in, one may think that I am motivated by looking good.  That all this exercise thing is about having the perfect body, the right curves, & one that can be admired by all to see.

I can honestly say that 90% of the time as I walk in the gym or get the motivation to work out, it is not for those reasons.  Exercising has been one of the biggest healers for me and continues to be each day.  Moving my body, getting the blood flowing, finishing a rep, or running just a little more when my mind says quit, reaffirms to me that I can do hard things each day!  Life throws many challenges, but through exercise (movement) we begin to open our souls to self respect, to self-esteem, to self discovery.  I don't feel motivated every day to put on my shoes and go for a run or put on my clothes and do a weight training workout.  There are days that I would rather sit and do nothing, or finish the work project that is in front of me.  But there has never been a time that after I pryed myself from work or off the couch that I regretted doing so!  There are many reasons for me to keep my body moving and to stay motivated.

I recognize my increased energy when my little girl asks me to dance w/ her and I do.  I recognize it when I am hiking in the beautiful mountains and realize that I can climb that peak and see all the beauty from above.  I recognize it when I can shovel snow for my sick neighbor and still have enough energy to do my own.  I recognize it when I want to try something new and I have enough confidence in my bodies ability to try it.  I recognize it when I am feeling down/depressed and nothing, but submerging myself in movement can bring me peace and calm in the mind.  I recognize it when my daughter asks me to go on a bike ride w/ her and I can say, "sure."  I recognize it when I have had a late night taking care of sick kiddos, but I have enough energy to still conquer the day.  I am grateful every day that I have this body that provides me with so much joy and allows me to serve, to love, and to explore and experience the beauty that is around me!

I know that I will continue to enjoy and develop an even deeper respect for this beautiful body of mine...not for man, but for myself and for the many more wonderful experiences of health that I will get to partake in.  I challenge each one of us to move a little more.  To take 3 days a week to do some type of movement, whether that be yoga, pilates, walking, biking, running, trying the new fitness class at the gym, or going to the library and picking up a work out video and doing it!!  One thing I can promise, you will not regret doing so!

To get yourself on the right track for 2012 and make it your happiest and healthiest yet, go to 
www.bodyheartmindsoulretreats.wordpress.com

A personal insight on my experience competing at WBFF Worlds Fitness Championships

This message below is something that I wrote right before I went back stage to compete.  This is obviously a personal insight and before I say more, I would like to say that there is definitly something for everyone.  I admire the athletes that compete over and over.  It takes tremendous dedication and drive to continue competing.  This is just my insights and the way I felt in my personal journey.

"I am here waiting for the show to begin...wow, this is kind of a crazy journey and I am not really sure why I felt I should take this journey!  A little bit about my perceptions last night.  I arrived, girls seem nice, guys and girls walking around w/ make up and really dark skin!  I go in to get my spray tan...naked bodies everywhere, standing talking as fumes are flying everywhere.  I get soo sooo dark, I wonder how they really judge skin appearance after all this spray tan?  It covers every flaw you may have had.  Then I head up to the athletes meeting..over 600 athletes competeing from all over the world.  The crazy thing is, we spend lots of money on spray tans, make up, uniforms, etc, entrance fee, flights, etc to spend approx. 5 min. on stage!!!!

 

 

 We wait in line, no joke, for 2 1/2 hours to get registered.  Luckily since I hadn't prepayed, I ended up getting moved to the front of the line...wowee, lucky because people were standing there until midnight.  I crawled into bed at 11, to get up at 6 a.m for more spray tan..(really I have to get even darker...I didn't think it was possible)...the sheets are all stained.  As I lay in bed, I miss my loved ones.  I think about those who don't get enough credit from me.  Who bear with my craziness, as I hear the news playing on tv about Hurricane IRene.  My mind drifts to what really matters...there is a possible major desastor hitting on the east coast right when I am supposed to get on stage!  I am thankful my family is ok, but what about all those that are not?  Why am I spending all this superficial time getting all done up for 5 min. walking on stage to those who probably don't even really care about you.  As I fall asleep, I am still not sure why I felt such a pull to go to this show.  I am still baffled at all the athletes who come time and time again to do this...I guess it confuses me as much as the man who spends countless hours and money working on sports cars or fixing up old cars.  Deep down it is as if we are searching for somehting missing from our past...did we always want to be the pageant girl?  Did we not get that cool sports car as a teenager that we always dreamed of?  Chasing the past...not sure if that is productive or not.  I will tell you what I believe is productive...supporting those who are being hit w/ desaster.  Trying to wipe the tears of the scared, cuddling my children and making sure they know how much I love them.  Taking time to enjoy this beautiful earth and all that God has given us. 

 

Luckily I have some time before I step on stage to write my thoughts.  It feels good to clear out the confusing clutter and get very real w/ my emotions.  What am I searching for ?  I know what it is, but not sure why the pull to be here in this persuit. 

Let me tell you again what I am searching for...more for me, than you, I am sure as I make sense over and over in my mind.  I want to inspire hundreds of thousands of the truth I know..and that is, "that movement combined w/ opening up your soul is one of the most powerful things we have.  That each person in life is a child of God and that he has a divine purpose.  That purpose varies from one person to the next, but without your health and adequate movement and energy, you will not fulfill that purpose to the fullest.  I want to help each person have the energy and health that I feel so prevelant in my life.  I know what foods give energy without taking tons of time or money.  I know how to work your body to give you energy and help you look and feel your best.  When you feel good about yourself, you can't help but let your light shine.  Others will feel your incredible energy!  I don't care about spray tans, loads of make up and spending thousands on a swimsuit and evening gown.  I care about the process.  The eating clean daily and feeling my body be more energetic, recovering faster after marathons, the tightness and the way my body looks as I slip off my clothes.  I love how my children watch me struggle walking in high heels and then seeing as it becomes easier and easier with practice.  ONce again, it is not about the high heels, it is about being consistant at something and showing them that I will not give up!  I am hoping to meet w/ key influencers who will have the right connections to get my message out.  Who see a deeper side to all of this and who will help me inspire thousands to mindful results!" 

 

As I get ready to put on make up and then head over the show, I will make sure I walk out w/ pride.  I will think of my goals and who I am deep inside.  I will be that light that attracts the bugs, but also attracts lost souls searching in the night.  I will be more of the light that calls out to those who need help, hope, and inspiration.  I will be confident!   When all is said and done, I hope that I will get on the plane home and understand what really drew me hear.  Perhaps I won't know for a while, but I will be patient and continue to follow my own inspiration even if I don't understand it in the moment. "

 

 

 

Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

One Fear Conquered

I have been focusing a lot on what my fears are and some of the things I do to self sabotage myself!  I have decided to do something that is so big for me.  I am entering into the WBFF World Championships in Toronto, Canada, in August!
Let me explain why I would choose this as something to face and not sky diving or something like that.  A couple of my fears are:  judgment from those that are close to me and being in the spot light to show all my insecurities and imperfections.

Being in a fitness competition hits on all my insecurities and will help me develop the skills and mindset, I believe will help me in my quest for my personal best.  For me being in a fitness competition is not about being on stage, strutting my assets in a string bikini.  It isn't about limiting myself from healthy foods and starving myself.  It isn't about becoming a diva.  This isn't about dehydration 2 days before the event and then pigging out after I compete w/ ice cream, burgers and shakes.

Doing the WBFF shows is one of the biggest shows out there.  The best of the best come!  I know this and I know that I will have to put in the work to show my face amongst these inspiring athletes.  To me this is like investing in an education.  An education of discipline, poise, conquering your fears, "stick to itness", and putting your intention out there and letting it go, no matter the outcome.

I will be honoring and respecting my body by eating healthy foods that build muscle...veggies, fruits, lean protein and proper grains..not high fructose corn syrup bars and protein shakes or starvation.  I will be eating healthy while some around me may wonder why I am eating this way and why won't I have just a little sliver of cake. I will be learning how to walk and hold myself in control when everything inside me will want to run off the stage. I will be wearing a bikini that will highlight my hard work and the beautiful bodies that our Heavenly Father gave us.  Wearing a bikini on stage, while walking in a way I've never walked, seems like one of the scariest things for me.  Once again that fear of judgment, fear of showing all my imperfections, or perhaps the fear of being great and letting my light shine for others? I will be using my power of intention to keep my mind in a positive state of mind and then letting it go and not holding on to a certain outcome.  All of this is the perfect formula for standing head to head w/ my fears.  I have put in for a few local shows to opt out at the last minute due to excuses.  Once again self sabotaging and using excuses as my way out.  How many of us in our lives have a huge dream, but we find a way to get around it or make an excuse of why it didn't come to fruition?  Any of these sound familiar?
I was so busy this summer.
My kids were sick.
 I hurt my knee
 I ran out of time
 My in laws came to visit and I just had to entertain w/ cookies, white bread and of course I had to eat it. :)

I am ready to hit this head on and push the excuses out of my way.  I am ready to stand tall and make a committment and keep it, even if everything inside me says "No."  I am ready to be a light for others.  I am ready to go the extra mile and prove to myself first that Yes, I can do hard things.   I am ready to be an inspiration to others by letting my light shine and conquering my goals and by doing so, I then empower everyone around me to let their light shine!

I love the mission statement of the WBFF, it sums up how I feel.
"The desired public image of our company is to give athletes a venue in which they can compete, and be treated with the utmost professionalism. The key strategic influence is to promote health and fitness in a rapidly growing industry. Our target market is a health and fitness conscious individual who wants to embark on or develop a professional career within the health and fitness industry. Ultimately the WBFF seeks to raise a standard in bodybuilding, fitness, and modeling, and give athletes an unlimited opportunity. Our expectations are to promote our company, our athletes, and our sponsors to the best of our ability while becoming internationally known as a reputable and conscientious corporation."

I pray for your support, but even if I don't have it, I will succeed.  I pray for everyone today to do something that scares them.  I pray that we can use our minds to create a better tomorrow.  I pray we all can love ourselves as our Heavenly Father does.


Danette Allen Fitness www.danetteallenfitness.com Body Heart Mind Soul Health & Fitness Retreats, Exercise Workouts, Nutrition, Visualization & More

Which is better P90X, Insanity or Rip 60?

So what's all the hype?  Which is better?  Are they all the same or is one more specific to me and my needs?

These questions come up all the time, let me give my candid answer to help you navigate to your best answer and choose the right product at the right price for you.

I personally choose......Rip 60!!  Let me tell you why. 
1. Training in the optimization zone, creates greater calorie burn and muscle activation
2. Any one can do this work out and see results.  The straps let you adjust your body weight to create the right leverage for your body
3. The 12 DVD's progress from week to week, ensuring you lean up from the inside out. 
4. The meal plan is not only going to help you loose weight, but the food choices will help stabilize your hormones for added energy, radiance, and glow!

Body Heart Mind Soul Retreat in Costa Rica-May 2011

Come experience the best decision you will ever make!  Creating the body of your dreams, experiencing the longest zip line in the world, surfing on pristine beaches, eating and learning what foods will shape your perfect body, and  renewing your spirit and mind. 

22 Days Left to Register 

Rip 60! Get your Lean Muscle Body Today

I love this!  I am in all the work out videos.  The meal plan is created by me:  You will get the body you always dreamed of, by doing the work outs and eating the meal plan.  You can get the bikini body you have always wanted. http://www.rip60.com/

Are You Ready to Get FLAT ABS FAST?

Are you ready to get moving and "check back into life".  Here's a way to get Flat Abs FAST!

Check out my Fitness Video now available at Walmart!
(Which includes a Free 14-day membership to Gold's Gym, healthy eating guide, quick workouts, and more)

Danette Allen Fitness
www.danetteallenfitness.com

Are You Ready to Get Into Your Skinny Jeans?

Check out my Fitness Video now Available at Wal-Mart! (which includes a FREE 14-day Gold's Gym Membership)

Danette Allen
www.danetteallenfitness.com

Get Slim Without the Gym...3 minutes to flat ABS!

Most of us want to maximize our time when it comes to getting lean and fit. Part of the battle is finding time and money to get the body of our dreams. Either we run out of time to go to the gym or we don't have the resources to pay for the gym membership.

What if I told you there were four exercises that engaged every muscle group that you could do that required no equipment and would save you time and money!

These four exercises are called the ‘No Gym Workout.' These exercises encompass the use of your own body weight. Essentially your body becomes your machine which ultimately burns more calories and shapes all your major muscle groups creating a long lean sculpted body.

1. Plank w/ knee twist: Place your body in a plank form and then pull your knee to the opposite elbow, rotating on each side. 16 repetitions total.

Muscles engaged: core, transverse abdominals, deep pelvic floor muscles, shoulders, back, triceps, and obliques

2. One Leg squat w/ upper body extension: Standing on one foot, squat back through your glutes, and then power up through the heal of your foot. Once leg is straight extend forward. 10 on each leg

Muscles engaged: core, quadriceps, glutes, stability muscles, and increases cardiovascular output

3. Squat jumps reaching for the sky: Start squatting very low, then power up through your legs as your arms extend reaching for the sky. 15 total

Muscles engaged: Max calories burned, all leg muscles, core, arms

4. Plank w/ push-up/alternating arm extension: Push up, then reach arm straight for the sky, alternating on each side: 12 total

Muscles engaged: core, chest, abdominal muscles, shoulders, triceps, biceps, and rotator cuff.

Does Drinking Diet Drinks really give you energy and help you loose weight?

With claims like "don't waste your work out," "healthy sustained energy," and the promise of a "shake for breakfast and lunch with a sensible dinner will help you loose weight," what diet drink do you choose?
The question to be asked is: Do these diet drinks (EAS, Slim Fast, Atkins, and Muscle Milk) do what they claim? Do they give you sustained energy all while helping you loose weight?
Studies conducted by the Mayo Clinic state that manufacturers of protein shakes may claim that their products decrease body fat or promote weight loss. But there is no evidence that this is true. Eating a source of protein as part of a meal or snack is a good idea. You'll likely feel satisfied longer, which means you're likely to consume fewer calories overall. Occasionally having a protein shake with added vitamins and minerals as a meal supplement is better than skipping a meal. However, these types of shakes — even if the labels shows added nutrients — do not replace all of the benefits of whole foods, such as fruits and vegetables.

Also, the down fall of these drinks is that nutritional supplements can be marketed without FDA approval of safety or effectiveness. Athletes who choose to ingest these supplements should be concerned with the safety of long-term use. They are low-nutrient, low-fiber, highly-processed, high-calorie "foods," whose consumption reduces the phytochemical density of your diet.

The diet drinks studied contain large amounts of protein. Ingesting more protein than your body needs is not a small matter. It ages you prematurely and can cause significant harm. The excess protein you do not use is not stored by your body as protein; it is converted to fat or eliminated via the kidneys. Eliminating excess nitrogen via your urine leaches calcium and other minerals from your bones and breeds kidney stones
Bottom Line:
By not consuming diet drinks you are saving money, saving your health by eating real foods versus processed foods, and you may cut back on fat/ meal. So if you are going for weight loss and increased energy there are better alternatives. Instead of purchasing a drink, grab a precut fruit bowl, a yogurt, string cheese and an apple, or grab a grilled chicken breast from the deli.
Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Free Pilates Class

Hello Everyone...I want to invite you to a Free Pilates class that I will be teaching tonight at Lululemon in Park City at 6 p.m    Come and get your flow on.  You will leave feeling strengthened, lengthened, and rejuvenated.  Best part...FREE!!  It is sponosred by Lululemon. 




Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Bikini Worthy Buns

1. Ball-dips.

Head & shoulders relaxed on ball. Feet parallel & at a 90 degree angle.
Drop hips down & up all while squeezing your glutes. Do 15 repetitions.

2. One leg hip dips

Lay on back. One foot down at a 90 degree angle, lift one leg up. Lift hips up and down putting
your weight down through the heel of the foot on ground. Do 12 repetitions on each leg.

3. Band-walk.

Keeping feet parallel and leading out with your heel step to one side for 12 steps and then 12 steps back.

4. Straight leg lift

Using the double band get on all fours. Hook the band through your hand and around your foot.
Lift up and down with a straight leg. Do 15 repetitions on each side.

5. Side leg Kicks.

Using the double band get on all fours. Hook the band through your hand and around your foot. With straight leg, swing out to the side of your body, keeping your leg hip height and then return back. Do 10 repetitions on each side.

Equipment Needed:        
        Stability Ball
        Resistance Bands (Single Loop and Double Loop)
        Yoga Matt



Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health &Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events &More

How to Get Fit for Under $30!

GET FIT FOR UNDER $30

As mentioned on television, KSL Studio 5....Here are Five easy tools to stay healthy and even lose weight - for under $30!

1. "Fit At Any Level" Workout DVD
$10.00, http://www.danetteallenfitness.com/

2. Stability Ball
$8.00, Wal-Mart

3. Red Versa Tubing
$7.00, http://www.power-systems.com/

4. Blue Resistance Band
$3.00, http://www.power-systems.com/

5. A Chair


Click HERE to download an instructional exercise booklet.

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Danette Allen Fitness
www.bodyheartmindsoul.com
"Live Your Best Life!"

Health & Fitness Retreats, Exercise Workouts, Nutrition, Motivational Tools, Events & More

Incredible abds

"Live Your Best Life--Body Heart Mind Soul"
Health & Fitness Retreats


www. Body Heart Mind Soul .com

THE 3 SECRETS TO INCREDIBLE ABS
Danette Allen

Being in the fitness industry for the past ten years, I am constantly asked two questions, “How do I tone up my abdominals and get the six pack I have always dreamed of? Is it possible to achieve a toned mid section after having children?” Absolutely yes! You can achieve incredible abs (even after having children)! There are three key things to keep in mind to achieve those incredible abdominals you have always wanted:

It is not true that you receive great abs by doing a lot of crunches. Doing a lot of crunches will strengthen your muscles, but by not cutting down on body fat, you are only strengthening everything under your fat layer. You have to lose body fat to see the muscles underneath. Doing cardiovascular, fat burning exercise will help you see the muscles you have.
Nutrition plays a huge role in the appearance of your abdominals. You have to eat a balanced diet and avoid or cut back on simple carbs and high fat products.
Doing the right abdominal exercise with the right form is essential to help you achieve the abs of your dreams. Remember that quality is better than quantity.

Here are two specific exercises I would suggest to achieve incredible abs, 1) the plank 2) the ball. Both exercises will help you focus on your core muscles, which are the underlining muscles that hold and pull your body together. By strengthening your core you will shape your abdominals flat.

The plank is one of the simplest ways to increase core strength. Find a flat surface, place your elbows and your toes down. Make sure your body is in a flat bridge. Hold the position for 15 to 30 seconds. Keep your glutes from going above or below your hips. Stay flat!

Ball exercises can help as well. Most people do these wrong and wonder why they are not seeing results. Place your lower back on the ball. Knees should be at a 90 degree angle. During the motion of the lifting and lowering of your body, the ball should remain stationary. Do not lower your body beyond the same height as your hips. Go slow and start with 3 sets of 15 repetitions.

Remember in your quest to achieve incredible abs three keys must be in place. 1) If you have a higher percentage of body fat, do at least 30 minutes of cardiovascular workout. 2) Eat a well-balanced, low fat diet. 3) Make sure your technique and the abdominal exercises you do are effective.