Tuesday, February 9, 2016

Caught up in a storm of crazy!!!

Ever feel like you are being pulled in a million different directions, there's not enough time in the day or enough minutes in an hour!

This used to be the daily story of my life, and sometimes when i'm not careful, i still fall into this trap thinking i have to do it all!!!! This is taken from my morning devotion and i think we could all use this to start our morning, instead of the typical crazy running around frantic…He knows how to direct our time without draining our souls! 

"In the midst of all our hurry, I’d forgotten to leave time for our souls to breathe. We had no time for lingering on sidewalks or pausing to help a friend in need. We had no time for delighting in God’s Word or savoring a sunset. And in the words of a frenzied mom, we had no time for miracles!



"When My Presence is the focal point of your consciousness, all the pieces of your life fall into place. As you gave a Me through the eyes of your heart, you can see the world around you from My perspective. that fact that I am with you makes every moment of your life meaningful." 

Monday, September 30, 2013

Healthy for the Holidays

Each month, i will be bringing you new and totally awesome fitness calendars! These calendars will focus on getting you to tone and build muscle while shrinking that fat. Our goal is to make eating healthy and being active a habit that you do automatically, without having to even think about it!  Let's get to it.


There will be a new focus every month and a new set of workouts. Follow along the daily calendar and watch your progress over the next 30 days. 

This month we're working on the upper body. I recommend using 5-8lb dumbbells. You may need to up your weight if this seems too easy.
Along with this strength workout, make sure to include some type of cardio at least 3 days a week for 30 minutes. This will help torch the stubborn fat. I included a quick cardio every day that you should also complete.

Here is the calendar, print it out, tape it up, whatever works. Just make sure you do it everday! It won't work just taped to your fridge or sitting on your desk. I've given you the tools, now put them to good use!







Monday, June 17, 2013

Get the Body You've Always Wanted


When you come to your first Bootcamp session you'll notice that we target the entire body in the most efficient  way, with interval training. Interval training includes any exercise that switches between intense bursts of activity and less-intense activity. The benefits of this type of exercising: 
  
1. It's Efficient
Short on time, this is the workout for you!! Fitness levels and performance levels improve quickly!  Research shows you can achieve more progress in 15 minutes of interval training  (done three times a week) than the girl jogging on the treadmill for an hour.
  
2. Burn More Fat! (even while you sleep)
Not only do you burn more calories, but the effect of that intense exertion kicks your body's repair cycle into overdrive. This means you will burn more fat and calories in the 24 hours after an interval training workout than you do after a steady-pace run.
  
3. Lose Weight, Not Muscle! 
Anyone who has been on a diet knows that it's difficult to not lose muscle mass along with fat loss. Cardio  alone seems to encourage muscle loss(not good!), studies show that both weight training and high intensity interval workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores not hard earned muscle! 
  
Commitment to a partner or a group will get you up and out the door even when you don't feel like working out!  The best thing is, it's open to all fitness levels.
Don't miss Tuesday & Thursday 6:00 am Boot Camp! 
 
Check out the Schedule under "Bootcamp" and I look forward to seeing some new faces!

Wednesday, June 12, 2013

Everyone loves to Eat


Wednesday Morning and my house looks like a bomb went off!!! 
Options: Gym/Clean??? Neither seemed very appealing at the time.

Needless to say, the Gym won. Since i've started teaching my own fitness classes i haven't been going to our local gym very often so we've decided to stop our membership. So...next week it's over & i thought i'd squeeze in a few more workouts! The cleaning will be there when i get back! 

So, just hit the gym for a totally intense workout & feel totally accomplished, now i need to tackle this house!
But first....i've got to refuel and feed my body to build those muscles

Do you eat after your workouts??? 
What do you eat?? 

Some people think that when they work out they get a "free pass" to eat whatever they want…
This is not the case! You cannot out train a bad diet! 
Make sure you're not overindulging on empty calories just because you worked out - this will cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles. Make sure to take in  complex carbs& lean proteins after your workout. 

Here are some sample food combinations for your post exercise meal:
  • Bread, a bagel, or an English muffin with cheese or peanut butter
  • Cottage cheese with fruit
  • Yogurt with fruit
  • Veggie omelet with toast or roll
  • Eggs and toast
  • Turkey, ham, chicken, or roast beef sandwich
  • Vegetable stir-fry with chicken, shrimp, edamame or tofu
  • Crackers with low fat cheese
  • Rice or popcorn cakes with nut butter
  • Protein Shake (with milk, yogurt, & added protein powder)
  • A protein or energy bar
If you haven't worked out yet, get to it! And then remember to eat!!! Your workout isn't over until you've refueled your body!

Tuesday, May 21, 2013

The Pain of Discipline is Far Less Than the Pain of Regret


We all like to feel like we can succeed, right?? If we don't feel like we're going to be victorious, we're not going to take that leap of faith, are we?

I want you to breakthrough your barriers and move forward with a growing momentum that will ultimately help you achieve your goals and make them a reality instead of just a dream. 

This only works if you stick with it. Just reading what i post won't get you anywhere, so commit to yourself for the next month that you will make a change. Whether you choose group bootcamps or one on one trainings. Make it happen, the only thing standing in your way is you! 

For the person who loves interaction and is the social butterfly, Bootcamp class is a wonderful tool to help you reach your fitness/weight loss goals in a group setting.
➣It holds you accountable: folks are expecting you to show up every week.
➣It motivates you: when you see others losing weight and making progress, it makes you want to work harder. If they keep going, you're not going to want to be "the quitter".
➣You motivate others:  when you start losing weight and seeing changes, others will want to continue working out harder to reap the same benefits you are!

Yes, we meet early...6:00am, but as long as you are disciplined and care enough about yourself to get healthy, you'll learn to love getting up early. It's one of those feelings, when you are done with your workout first thing in the morning, you feel accomplished. Like you can take on whatever the world throws at you. You don't have to stress all day whether you're going to be able to fit in exercise because you've already done it while half of the world still sleeps! 

~ If 6am just isn't possible because of work schedules (not just because you're not a morning person, that's not an excuse) than I've got another option for you that you can do from home anytime you want. 

Online Personal Training.
➛I equip you with guided meal plans designed for your weight loss goals.
➛I provide workouts structured specifically for your fitness level and fitness goals.
➛I take the pressure and planning out of figuring out how to eat healthy and what types of exercises you should be doing.
➛I send you reminders to workout and to fight off those cravings that arise at 3pm.
All you have to do is execute the workouts when it's convenient for you, follow the meal guidelines, get plenty of rest and you're guaranteed to see results. 

I've figured it all out for you. You can have results or you can have excuses. It's hard work but it's easy when you have all the guidelines laid out and handed to you. Take hold of the reigns and lets start moving.

Monday, May 20, 2013

Lose your muffin top!!!

If only our muffin top looked as cute as it sounded!!! Everyone is looking for a quick fix!. I was reading on the Internet today and i think i found one. Read on!

Step 1: Wear high waisted underwear because the low rise dig into your sides creating a muffin top appearance .

Step 2: Wear Mom Jeans: the low rise dig into your sides making your sides bulge over even when there isn't a bulge. They may feel a lot like mom jeans but give it some time. No one sees the top  of your jeans anyways!

Step 3: Wear a long jacket.....
Read more: http://www.youbeauty.com/body-fitness/clothes-that-hide-muffin-top#ixzz2TrInV5bY

LOL. These have got to be the worst 3 pieces of advice ever....yes i agree if i am covered with clothing, wear my undies up to my belly button and my jeans even higher i won't have a muffin top but i will also look like an old fart shopping in the senior section of the store...sorry not gonna happen, i'm still in my 20's!

Folks....work out and eat right! that'll get rid of the muffin top while still managing to hang on to your fashion sense!

My top 3 ways to slim the muffin top with fashion choices:

1. Wear jeans that fit your body making sure to buy the right size! Too small of jeans will cut into your sides and give you that dreadful muffin top. The right size might not be the same size you wore in high school. Accept this and buy clothes that fit your "now" body.

2. Undies: no need for granny panties, go commando! If there aren't any waist bands than there is nothing to dig into your sides, right?

3. Ditch the long jacket that'll cover all your best assets! Wear a fitted tailored jacket that doesn't swallow you and shows off your curves!

Whichever set of tips you choose, the choice is yours, make sure it's a comfortable one that fits your body and makes you happy. :) Happy Monday Folks!