Fitness & Strength
Jessica Rumbaugh’s 10 week Body Transformation Challenge! Want to see your body change? Get fitter than you’ve ever been before? Now is the time! Here’s what to do: Send your “before” photo to Rumbaugh.Jessica@gmail.com along with your entry form (found on the Body Changing Tools page) and any additional information you’d like to share. The Contest will run for 10 week plus an additional week at the end to accept results forms and choose the winner. #1 First Prize includes a new ipod with Jessica's Favorite workouts downloaded! plus a New York City training session with me! #2 Second Prize is a pair of sennheiser PMX 80 sport headphones, my favorite model to train with. Anyone is eligible! All that is required is that you make a healthy change in your life and demonstrate that you have gotten results. I’m interested in the personal growth and learning process as much as the physical change, so please share both! Winner will be judged not only on their outer transformation but on what they have learned during the process. Steps to get started in the 10 week body transformation challenge: 5 steps to start Step 1) Fill out the entry form. (send to Rumbaugh.Jessica@gmail.com) Entry will be closed by midnight Eastern time next Monday August 2nd (the start of the contest). All questions about the contest must be sent to Jessica Rumbaugh Facebook page. http://www.facebook.com/photo.php?pid=5154751&id=703187329&comments=&alert=#!/profile.php?id=1248575058 Step 2) Take your "Before" photos (do not send an old photo, it must be current, against a white wall is best, bikini or swim suit not required but recommended, and smile is allowed!) these photos will NOT be posted without your consent. For my eyes only unless you specificially want to share. Step 3) Write down your thoughts about your current lifestyle and habits and what you would like to see change. Step 4) Make a plan. Decide what changes you intend to implement, pencil them into your weekly schedule and do them! Be precise: “Run more” doesn’t work as well as “Run 30 mins on Monday morning and 30 mins on Thursday night”. There are lots of tips for planning on JessicaRumbaugh.com video 1 Step 5) Start your transformation. Do not hesitate, do something today that will contribute to your results. Keep working hard for 10 weeks and then..... Step 6) Take your "After" photos Step 7) Type a paragraph or two about your inner transformation, what you've learned and what you'd like to share with others. Final Step) Send in your results! —I must receive your results including “after” picture and paragraph about transformation within 7 days of the end date of the 10-week Challenge (October 11th). The winner will be announced the following Monday (October 18th) and prizes will be mailed shortly after. Tips for Success: 1: Clean out your pantry of junk (if it’s in the house you are going to eat it, so get it out!) Don’t think of it as wasting money, the money is gone, at this point you are saving yourself from unwanted fat cells! Just toss it and don’t look back. 2: Commit to it! The guidelines will be set by YOU but you can follow my exercises and nutrition recommendations for best results.Watch my JessicaRumbaugh.com videos for weekly motivation, tips and advice. 3:Blog or journal during your transformation to help you assess yourself along the way, send me questions whenever you get stumped. Sharing your progress and plan with others will help you stay accountable and on-track so I encourage as much sharing as possible. It also helps you learn a lot about your body and how it responds to certain exercises, foods, programs, etc. 4: Don't doubt yourself. I know you can do it, do you know it yet? Add Comment Watch my videos, follow my tips, see your body change before your eyes. Make sure to take a before photo along with measurements so I can see your progress! The winner will get a prize (and a hot body). :) Let's do this!! Better Body Formula 07/08/2010
Formula to achieve your best body in 10 weeks So what does it take to get the kind of body you’ve always wanted? To be able to look in the mirror with pride and confidence? After having gone through the process several times myself, I have come up with a 5 part strategy to owning the body of your dreams. The key points are these: · Training · Nutrition · Mentality With these three areas of focus targeted in on your goal you will be on your way to incredible results. When it comes to your total plan, think of it in 5 parts: 1. Proper Cardio Training Cardio. Do it. That’s basically all there is to it. I might add that intensity is a good thing, and form is important, don’t waste your time by sloppily jogging for 20 minutes, when you tie your sneakers on and start up the i-pod decide for yourself that you are doing this to make a change (rather than to check it off your to do list) and keep the results in mind while you go. I honestly believe that those positive commitment thoughts will release happy chemicals into your body that assist in the magical results. Besides, If you are hating the process all the way through then maybe it’s not worth it anyway. Find another goal. 2. Proper Muscle contractions (resistance training, toning, shaping) Whatever you want to call it, you must challenge your muscles. They will not develop tone and shape without being called upon to exceed their current capabilities. There are different methods to challenge yourself, speed, weight, high-rep, isolation, isometrics. The weights are not necessary but the contractions are, weights are a tool that assist you in making those contractions more powerful. Whatever sport you are into, if you use your muscles they will change. 3. Nutrition Plan Nowhere in this formula does it say anything about starving yourself. Not eating is not an option! You must eat. And eat often. Just make better choices. There are always choices, try to look outside the box, steer away from “comfort foods” (aka, emotional eating) and get creative with your flavor choices, it’s not just about grilled chicken all the time, there are limitless options when it comes to dieting, just open your mind, think outside the box and have fun with food. There are plenty of ways to flavor food without added calories and fat, think herbs, spices, citrus, etc.. 4. Adequate Amount of Sleep and Rest Rest is key to building muscle and burning fat, this can be difficult for the anxious, but you MUST make it a priority if you want to see real results. If you are training hard this won’t be difficult to do. You will be tired by the end of the day, and should feel energized upon rising. Another note on rest is that you should be giving yourself at least 1 day off of physical activity per week. Call it recovery day and pull that card when you need it. Or schedule it into your weekly plan. Don’t over stimulate your body, it will rebel and work against you. You should be able to feel it when you’ve had enough, pay attention to those cues like excessive soreness and fatigue. 5. Nutrient Supplementation I much prefer to do the addition diet rather than subtraction. Stop focusing on the cupcakes that you won’t be eating and start thinking about all the incredible variety of delicious natural foods that have powerful body sculpting properties. When people thing of the word supplementation they automatically picture a big vitamin shop with walls and walls of pills and powders promising various results, well guess what! Supplementation does not always mean popping pills and powders. You can supplement your diet naturally with actual food! This just means that you are adding to your diet certain ingredients that you know will help you see results. Examples are: adding flax seeds to your morning oatmeal for extra fiber, Blueberries to your smoothie for antioxidants, Broccoli and carrots to your pasta for vitamins, or salmon to your weekly menu for fish oils. See, the miracle of food is that it contains all sorts of good stuff besides calories. Use the best quality foods you can find and you won’t need to take anything else. When you combine all of the above factors, the results will come fast. If you do only one or two, such as just nutrition or just exercise as most people do, then results will be slower or not at all. The combined power of a good diet plan, strong muscle stimulation, and positive thinking will produce a body that will amaze you. |    JessicaFitness competitor in training ArchivesOctober 2011 CategoriesAll  |
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