Lishia Dean

Happy Valentine's Day from Lishia at T.D.T.

2012-02-11T20:40:00.001-05:00

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Happy Valentine's Day from Lishia!

Dear Blogspot,

V-Day GIVE-A-WAY.....

Click "LIKE" when opening this LINK and this enters you a chance to win 8 Killer Cardio workouts with Lishia! Name will be choose on Valentine's Evening......

Thank you from Team Dean Training!

Team Dean Training
Based in NYC
New York, New York 10024

I WANT A FREE CLASS!	NYC LOCALS - BOOTCAMP STARTS IN MARCH! SPRING SESSION 1 ~ EVERY SUNDAY 9:30AM STARTING MARCH 4TH THROUGH MARCH 25TH (CLICK HERE TO PURCHASE CLASSES) Print this coupon and present it the day of class when you bring a friend and your following class is FREE! "Friend" must be a NEW participant. Both you and "friend" must attend entire class.
Offer Expires: MARCH 25, 2012

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Day 98 .... Killer Saturday!

2012-02-11T19:02:00.001-05:00

First! The Question of the Week was:
"What nutrient does your brain need to work and of that nutrient in what form?"
The Answer: Your brain needs carbohydrates in the form of GLUCOSE!

I am going to take TWO winners who answered this question correctly! They are

SERENA LAVICTOIRE & CARI HUPPERT

I will be in touch to give you your free week of training! Congrats!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
So here is a typical Saturday for me and it was AWESOME. I can absolutely say I LOVE what I do!
6am Wake up, Feed Cats, Pack for the day, COFFEE!
7am    MY Cardio workout on the Spin Bike (Back still a little tight).
8am    My Client Moshe reaches another one of his goals... bench pressing 225! And he did it for 2 reps!
9am    My Client Ellen and daughter Ariana killed an upper body workout (and Ellen Deadlifted 100#, again).
10am My Client John toughed out his upper body workout, arms were jello.
11am Breath...ahhhh
12pm My Client Rob will be walking funny tomorrow from all the Lunges & Jump Rope.
1pm    My Client Sabin has the best workout to date! He shocked me on the strength gains in his legs.
2pm    Breath...ahhhh
3pm    MY turn again?! Randy (fellow trainer at Equinox) worked with me through a Power workout. I learned a lot but mostly I found out how mentally tough we are.... at the end of the workout, 2 min planks with a push up every 10 seconds... 3 sets!
4pm   Grocery Store
5pm   Finish Team Dean Team Clients and Prep them for next week.
6pm   Still working on them.
7pm   TIME TO CHILL and watch a movie!
Now that is a great and successful day for Myself and Team Dean Clients! You ROCK!

~Lishia Dean~

Weigh in.... 144.5

2012-02-10T09:59:00.000-05:00

I want to show those who have asked if I ever get frustrated with this battle of dropping weight... YES! This week I lost 1/2 of a pound, that's it! I worked hard, stayed on the diet and that's all I get? Well you have to factor in other things. I have a few ideas as to why it did not drop as much. BUT, I am not concerned. Just gotta stay focused!

The next question...will I have my cheat meal? Absolutely! This helps stroke that metabolism, but only if you do it 1 to 2 times a week.

This morning's cardio was on the Arc Trainer with my Text Cardio group, rock on ladies! Today I will hit shoulders and prepare for a busy Saturday of clients.

Question of the week: What nutrient does your brain need to work and of that nutrient in what form?

Whoever comes the closest to what I found wins 1 week of the Dean's Program (Cardio and Weight Training, $62.50 value). *Answer and winner announced Saturday at 830am EST*

~Lishia Dean~

Day 99....I made it!

2012-02-09T21:40:00.000-05:00

This week has kicked my @$$! That is the only way I know to say it. However I hung with it. Diet has been perfect but I am looking forward to my cheat meal....Sunday I think it will be. Today I bought my 12th coffee from Crumbs Bakery Shop. So that means I get a FREE CUPCAKE... so you can assume my cheat meal will contain a cupcake :)

But back to business. Today, like many days, was scheduled hour by hour from 6a to 9p. I found a way to get my 40 minutes of stepmill in right before I trained legs and abs. I am STILL recovering from Monday's deadlift and am about 75% back to normal. By Saturday morning I should be 100%. Recovering from a max lifts takes about a week to recover, so I am right on track.

Tomorrow morning I weigh in. Along with my result I will be asking a Fitness Question of the Week. If you get it right, you get a surprise! Stay tuned.
*To be a winner you must be a follower of my blog & "like" my facebook post Friday*
Goodnight,
~Lishia Dean~

The Big 100....

2012-02-08T20:55:00.000-05:00

Today marks 100 days until I hit the stage in Charleston, SC. Tomorrow means double-digits!

My back soreness is going away! However I still kept my cardio to the upright bike and rower. Tomorrow is leg day so I want to be 100%!

There isn't much to report today. I worked a lot, took care of business, prepped the food and ready for tomorrow. Going to turn in early tonight.

Thanks for staying tuned as things will start to get more exciting in a couple weeks when I begin adding in more bootcamps, tabata style training, routine practice and crazy cardio! Good night!
~Lishia Dean~

Day 101...Chest day and CRAZY SORE!

2012-02-07T21:05:00.000-05:00

For those of you who think athletes do not get sore, you are WRONG! We just learn to live with being uncomfortable daily, but with a great feeling of accomplishment. Today my back is sore from those deadlifts Monday, but I did it! After the soreness wears off I will be stronger!

If you have never used those icy hot patches, they are great! I put one on before bed last night, slept in it and trained my first 3 clients with it. It helps keep the area warm which opens up more circulation therefore providing more blood flow that carries nutrients to that area to help repair the tissues. I will probably do it again tonight. My gym opens at 530am, my first client was at 6am so I was there doing recovery cardio on the rower for 20 mins before my first one and that made a huge difference in how I felt today.

I was on my feet much of the day with 6 clients today, on the phone and in a meeting. So it was a full day. Finally work ended and it was time to train...CHEST! We decided to try out a new gym today, Gold's. It's cool..... tight area, lots of people but hey that is NYC. The workout ended up with 60# dumbbells for 6 reps on the incline bench, 2 plates each side on the decline hammer strength for 8 reps and 90# drop set on the machine flye. Pecs will be pumped tomorrow ;)

The only thing I am NOT happy with today is the only cardio I got in was those 20 mins this morning. I don't like to do this but I plan to do 60 minutes of cardio tomorrow instead of my usual 40 mins. I like to stay on schedule, but life happens so you have to adjust.

So as I type, brown rice is on the stove, bag is packed, body is showered and cats are fed....Bedtime for me! Goodnight!
~Lishia Dean~

Day 102....315# Deadlift

2012-02-06T22:17:00.000-05:00

Evening all! What a long, but great day. It started with 530am cardio with my TEXT CARDIO girls. Great sweat to start the morning. Today was class 1 of 12, so there is still time to join. Next it was on to 7 clients. I did get a small break to run home and work, then caught a 1 hour nap. I knew I would need this because tonight was a special workout night.

Tonight, my client Moshe who I have been working with for about a year was going to workout WITH me under the coaching of Trainer and National Bodybuilder, Adam Cohen. Both of our goals were to hit a 300# Deadlift. We killed that and decided to go for 315#! I did it once, Moshe did it 3x! See the video by clicking HERE (short, under 2 mins). It has been years since I attempted something over 300. I will SORE tomorrow.

I finally got home around 9pm, shower and time for tomorrow's food prep. My Tuesday morning is packed with clients, so I have to be prepared! Have a great evening and enjoy the video. Thanks for taking the time to watch! It was very exciting to us both!
~Lishia Dean~

NY Giants win....

2012-02-05T22:49:00.002-05:00

that's all i have to report today? here's to a great week!

Day 104 & 103...

2012-02-04T19:11:00.000-05:00

FRIDAY - Hey there, so sorry I didn't blog yesterday but it was a long day! The TEXT CARDIO class was great! Many women will benefit from this 6 week program starting Monday. So excited! And I had a physical participant, Erin join me. I look forward to spending every Mon & Fri with her sweating it out. Maybe we will have a couple other physical participants Erin!

I did NOT weight train. I started feeling blah, like I was getting sick. However, I finished my work day at 6pm and headed to a restaurant on the Upper West Side to celebrate Mez going away to become at Nurse at a hospital. I will miss him so much at Equinox. He is one of the most intelligent trainers I have ever met. :( for me but :) for him! And for all you out there that are wondering... yes I had Guinness! Yes I drank a little.

SATURDAY - I did not feel well at all. In fact unfortunately I had to cancel a couple of clients, did not work out but did computer work at home. Ladies, when you get sick on contest prep or in general, you have to let your body heal and just stop! No need to push through. Because I took time out today, I will be up and running 100% tomorrow (and no I was not sick from the Guinness, I had a 24 hour stomach bug.... I knew something wasn't right Friday morning).

So tonight is my cheat meal. Not sure what I am having. I am waiting for a friend to come over and we will decide. But I will be sure to let you know Sunday! Looking forward to being 100% next week. Encouragement is welcomed! Thanks for your support as always!
~Lishia Dean~

Day 105...

2012-02-02T20:58:00.001-05:00

WOW, what a day. Some good things, some stressful things. That's life, right? I talked to many clients today, kicked their butts at Equinox, cleaned up the apartment which is always nice. I squeezed my cardio in barely today. I did a shoulder workout that is a bit different, so simple it was hard. Try it out:

The only exercise is the Dumbbell Lateral Raise.
I start with the 10# x 15, rest 1 min.
Next the 12.5# x 15, rest 1 min.
Next the 15# x 10, rest 1 min.
Next the 17.5# x 10, rest 1 min.
Next the 20# x 10, rest 1 min.
Lastly I went down the rack non-stop: So start at 20# x 4, 17.5# x 6, 15# x 8, 12.5# x 10, 10# x 15
Now rest 2 mins.
*I did this 3x through. If you keep your form perfect, minimal swinging, controlling the weight on the way down your shoulders will be on fire and pumped! Good luck.....

After finally getting done around 830pm, it is time to cook (doing now), shower and off to bed. Tomorrow morning is the 2nd mock class of the 6 - week Cardio Challenge. There is still time to participate if you'd like. Good night all!

Day 106....

2012-02-01T22:48:00.000-05:00

Middle of the week. I am sore from the Deadlifts Monday and the Tabata/Bootcamp with Ellen Tuesday. Today's cardio was at EDGE in NYC. I felt a little distracted so I went somewhere different for cardio. I did 15 minutes on the treadmill (incline 5%, walking fast), 15 on the Arc Trainer (resistance 30, fast) and 15 on the bike (level 10, steady pace). It was a good low impact workout since my body feels like a truck has hit it, haha. However that doesn't mean things have to be low intensity, there IS a difference.

Client load light today but I spent a lot of time with my online clients talking to them and preparing for their next week. My arms are spent as I threw some iron around with them today. I took advantage of my time and took a short nap, finished some work updating my website (see my new spotlight client), prepped the food and now it is bedtime.

Kind of a low-key day but sometimes that is needed!
*View this week's highlight video here*
~Lishia Dean~

Day 107...

2012-01-31T18:11:00.000-05:00

Happy Tuesday. Today was pretty long and is usually the only day I do not get cardio in first thing because of my client schedule. So tonight Ellen and I killed a Tabata/Bootcamp workout!

So after 8 clients, a chest workout that was cut short unfortunately, cardio with Ellen, food prepped for tomorrow...I can shower and crash.

Here is the video of the week (from yesterday). I highlighted BACK this week. The workout contains only 3 exercises but 5-6 sets of each exercise, HEAVY! Try it out. (It is 3 min & 45 sec, enjoy!)
CLICK HERE FOR VIDEO
~Lishia Dean~

Day 108...

2012-01-30T21:29:00.000-05:00

Evening all... I am FINALLY home. Today was a great productive day. It started with the first day of my 6-week Cardio Challenge at 530a! The ladies near and far loved it! I kicked 4 butts at Equinox, worked in my office for a few hours, created half of my routine for the show and trained BACK.

I captured some footage of BACK training along with my training partner and co-workers. I have to say, I am totally exhausted and going to bed shortly after preparing my meals for tomorrow. However I will have this short video up by Wednesday for you. I saved Deadlifts for last....you will like what you see.

Today's rating: 9.5! (Meal 4 was a little late, could feel it in the workout a little)
Accomplishments:
Back workout - check
45 mins of cardio - check

Have a good evening, sleep well (it's important too!)
~Lishia Dean~

And Show Prep Begins.... Day 109...

2012-01-29T19:53:00.001-05:00

I am 16 weeks out from my first show of 2012. I will be blogging each day about what I am doing, giving you workouts to try, writing down emotions (good & bad), and letting you know of what a fitness athlete goes through to hit the stage.

If you are interested, continue following this blog and feel free to share with others so they can become followers. Otherwise, I suggest unsubscribing. I thank you for your past support!

Tomorrow I plan to test my bodyfat %, take a few pictures and begin choreographing my routine. Have a nice Sunday evening...and here is to May 19th!
~Lishia Dean~

Help yourself succeed!

2012-01-17T10:50:00.001-05:00

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Lishia Dean @ Team Dean Training

KNOCK OUT YOUR CARDIO!

Have a plan going in & you will be successful.....

Before walking into the gym, have a plan. You will be more successful if you know before you go. If you are looking for more ideas with your cardio workouts, check out the TEXT CARDIO program. If you need more structure or guidance in cardio, weights and nutrition check out the DEAN'S PACKAGE. If you need to satisfy your sweet tooth before bed without blowing your diet, check out the PARRILLO BROWNIES!

TEXT CARDIO
What is this?

Text Cardio is a program you do WITH me no matter where you live or workout. Every Monday & Friday from 5:30-6:15 am I will be doing cardio myself and sending you what I am doing via phone (text). When you receive the text complete what it says & I promise it will be challenging. They come in 5-8 minute intervals and are similar to bootcamp classes. Workouts are held on a treadmill, elliptical or stepmill. If you have more questions, contact me. Below is the 6-week schedule.

Classes are held every Monday & Friday for 6-weeks:
Jan 30th & Feb 3rd
Feb 6th & 10th
Feb 13th & 17th
Feb 20th & 24th
Feb 27th & Mar 2nd
Mar 5th & 9th

*Classes are held 5:30-6:15 am EST. If you cannot join the class at that time, you can still have the workout text to you to complete later that day!

Get all 12 classes for $60
Purchase here: TEXT CARDIO

THE DEAN'S PACKAGE
Cardio & Weight Training Workouts with a Meal Plan

It takes 3 key pieces along with rest to be successful in any fitness goal:
1) Cardiovascular exercise
2) Weight Training
3) Balanced Meal Plan.
In the DEAN'S package that is what you get.

(expires: Jan 31st at midnight OR up to 10 new clients joined)

For more information click here: TDT

To purchase 4 weeks WITH the discount click here: DEAN4

ONLY THE FIRST 10 CLIENTS RECEIVE THE DEAL, SO REGISTER NOW!

Help yourself succeed!

This month's spotlight programs are inexpensive and will be a helpful piece to your fitness goals. Try the TEXT CARDIO program & the DEAN'S PACKAGE.

PARRILLO BROWNIES

I have a sweet tooth & it's hard to go to bed hungry. Combine those things and that can be disaster when trying to reach fitness goals.

Mr. John Parrillo is my lifesaver with his BROWNIES! They come in the form of powder. Add CapTri Oil & make them to your liking... chewy, hard, hot or cold. Check out the ingredients. They have minimal impact on your blood sugar therefore making it ok to have them even while contest dieting or before bed. If you would like to purchase the brownies click HERE with only $5 shipping!

Team Dean Training
Based in NYC
New York, New YorK
Contact: LDeanfitness@gmail.com

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The first 10 get 50% OFF any package!

2012-01-15T21:53:00.001-05:00

"Welcome to Flight #2012. We are prepared to take off into the New Year. Please make sure your Attitude and Blessings are secured and locked in, in the upright position. All self-destructive devices should be turned off at this time. All negativity, hurt, and discouragement should be put away. Should we lose altitude under pressure, during the flight, reach up and pull down a Prayer! Prayers will automatically be activated by Faith. Once your Faith is activated you can assist other passengers. There will be NO BAGGAGE allowed on this flight. The Captain has cleared us for takeoff --Destination - GREATNESS!!"

Reach your GREATNESS with my help! Be one of the first 10 people to private message me of your interest in one of my programs I offer to you and receive 50% off any package (*new clients only)! Have a great week!
www.lishiadean.com

Routine Choreography!

2012-01-05T20:52:00.003-05:00

Fitness athletes & Bodybuilders! Get Routine Choreography NOW as the season has started. New equipment &

a new process for fast delivery!

COMPETITOR VIDEO MEMORIES.....

2011-12-21T17:11:00.000-05:00

COMPETITOR VIDEO MEMORIES….. You work so hard through theyear training, dieting, and then getting on stage. 99% of us can’t stay in that kind of shapeyear around but you can keep the memories and excitement of the show yeararound. View this example of a VideoMemory taken of a National Level Bodybuilder, Adam Cohen.

I am looking to create a Video Memory of a FemaleBodybuilder, Figure, Bikini, and Male Physique Athlete as an example of mywork. If you are interested in possiblybeing one of these athletes please email me HERE and I will send you the information I need.

Thank you for your participation in this service at TeamDean Training – www.lishiadean.com