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SPECIAL REPORT #2:
How To Get In Shape...

Get A Killer Body and Keep It!

By Brian and Angie Maroevich, Owners of Royal Tan and Spa
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The idea of getting in shape and sculpting a killer body is very appealing. But the work that it takes to get a killer body can be a little daunting to some. Especially if you are not used to working out consistently, and eating a healthy diet.

But before you think about exercising and how you are going to change your eating habits, let me ask you a question. What is a killer body to you? Do you simply want to lose 10 pounds and tone your muscle? Do you want to dramatically change your body into a contest winning body? Maybe a killer body is just a couple inches off your waist, and a nice healthy glow.

What's the secret to a killer body? The answer is quite simple: Goals.

Step 1: Write down your ultimate goal. Be specific and realistic. For example, if you have a full time career, maybe becoming a world champion body builder or super model is out of reach for a while. But losing 20 pounds, getting into a size 6 or a size 4, and competing in triathlon or duathalon is achievable. Hey, if you want to be a world champion body builder, then go for it. No limits.

Step 2: Work backwards. Now that you have written down your ultimate goal, set realistic short term and long term goals. For example, if your goal is to lose 40 pounds and compete in a triathlon in 1 year, set quarterly, monthly, and weekly goals. Here is an advanced example:

First Quarter: Run 3 miles in 30 minutes, lose 12 pounds, swim 10 laps in 10 minutes, bike 20 miles in 60 minutes.

Second Quarter: Run 5 Miles in 45 minutes, lose 24 pounds total, swim 15 laps in 15 minutes, bike 25 miles in 60 minutes.

Third Quarter: Run 7 miles in 60 minutes, lose 36 pounds total, swim 20 laps in 20 minutes, bike 25 miles in 115 minutes.

Fourth Quarter: Run 10 miles in 75 minutes, lose 40 pounds total, swim 25 laps in 30 minutes, bike 25 miles in 45 minutes.

Next break down each quarterly goal into weekly goals.

These are pretty lofty goals, especially if you are pretty out of shape. It all depends on what your goals are.

Maybe you are happy with just losing the weight and being able to run 5 miles in 1 hour, or taking a long hike and not getting too tired. It all depends on where you are now, where you want to be, and what you are willing to do to achieve your goals.

But the secret is to write down your ultimate goal, and break it down into smaller goals as described above.

Goal setting tips:

  • Did you know that it takes 21 days to develop a habit? Starting today, do a quality exercise every day for 21 days. Do not do the same exercise every day (See Step 4). This way you will begin a routine, which is a perfect start for your 'Ultimate Goal'.
  • Every time you achieve one of your goals reward yourself. Have a dinner party or buy yourself a gift. You deserve it!
  • Sign up for an event. Look for local or events nearby that you can train for. You might find a short marathon, an introductory triathlon for beginners, maybe even something like a mountain biking event. This will give you a tangible goal to work toward.

If you don't quite hit your goals, don't worry about it. As long as you feel like you really gave an effort that's all one can ask for. Here is something to remember:

There is no such thing as unachievable goals, just unachievable deadlines.

Getting a killer body and keeping it is not as difficult as you might think. Certainly, some people have a better 'base' than others. In other words, some people are already in decent or above average shape, and they can achieve their goals faster than others.

Step 3: Eat healthy. I know, it may sound scary, maybe even scarier than exercising all the time, but eating healthy doesn't mean starving yourself and eating lousy tasting food. Quite the contrary actually. There is a whole world of excellent, healthy foods out there. For example, instead of eating hamburgers, try eating Boca Burgers on whole wheat buns, with Veginaise, and hint of Wasabi mayonnaise, lettuce, tomato, and maybe lightly sautéed mushrooms. This is very tasty, has plenty of protein, and quite a bit of calories.

All I can say is forget about the McDonalds and Burger Kings. There is nothing in 95% of their meals that is healthy. It's all mass produced, grease filled, chemical saturated stuff that is bad for you, and frankly bad for America. You should read the book Fast Food Nation.

Also, stay away from soft drinks, and junk drinks disguised as diet or energy drinks i.e. Rockstar, Red Bull and so on. They are not good for you, and dehydrate you. Drink more water, and eat more fruit.

I remember when I realized that I had to change my diet. I thought that we were eating healthy the whole time we were going out for dinner, but it turns out that when you go to a restaurant and order fish and vegetables, you have to be careful as to how they are cooking the fish, and what they are putting on the vegetables. Same with chicken dishes. They will often put heavy amounts of oil and butter to make it taste good, and too much of those things is not going to help you lose weight or reduce your cholesterol.

It's the little things you do that will ad up to great things for your body. For example: No mayonnaise on your sandwiches, less oil, fewer carbs etc. It's not hard, and you won't sacrifice flavor if you do a little tasting and testing. It's actual quite fun.

OK, enough preaching about your diet.

Step 4: Cross train. Don't stick to one exercise regime. Change it up. Your body gets used to the same exercise and as a result you don't give your muscles a chance to recover. Recovery is an important part of training and exercising. But it doesn't mean sit on the couch for a week. Cross training helps you balance your muscle groups, reduces your chances of injury, and relieves boredom from the same regime. An example of cross training is running for a couple of days, biking the next, working with weights, and one of our favorites...

Power Yoga. We love doing Power Yoga at home because it's challenging and is a great strength training excercise. It's also excellent for your mental health as well. If Power Yoga is not for you, I recommend doing regular Yoga. It is a must for anyone who wants to improve mentally and physically.

Step 5: Maintain. Once you get to a good place physically, don't stop. Keep your routine going, and keep active. Set new goals. See how far you can take it. It might be one of the best journey's of your life!

Tip: Right when you feel really tired and you don't want to work out, that is exactly when you shoud do it. Often times you are tired because your blood is not flowing and circulating which causes your brain to get less oxygen, and when you have this combination it makes you tired. So when you feel that way, go running, do some push ups to the blood flowing, and then you'll see what I mean.

If you get to the point where you feel like you must work out after you missed a day, or your chomping at the bit to get out and do some excercising after missing a day or not completing a workout the day before, you know you are at or near your goals.

Side Bar: Are you interested in a support group for getting in shape, or do you want a personal trainer? Let me know. We want to help! I will put together quality resources and even a support group if that is what you want. Email us.

I hope this article inspired you to get into better shape. I know you can do it!

For more tips go to www.SonomaBodyWraps.com

*Please consult your physician and/or nutritionist before going on an diet and exercise regime.

Copyright Brian Maroevich, All Rights Reserved

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