Monday, June 26, 2017

EXERCISE: How To Get Results In 30 Minutes

I am a busy mom of 3 kids. I have said it before. It was even implied today at the store that I wouldn't have time to do other things because I am too busy with my kids, you can watch that video over on FACEBOOK HERE. And because I am busy, I choose to do 30 minute workouts at MAX EFFORT. Gone are the days of just going through the motion and using lighter weights. Now, I work for the body that I want.

I used to think that I had to exercise for 2 hours a day to lose weight. I was literally doing 2 hours of the elliptical a day 8 years ago. But that isn't the case. At all. Not if you are giving it your all and actually pushing yourself, and WORKING. You can do just 30 minutes a day of exercise.

30 Minutes Of Effective Exercise WORKS!

Just think about. If you did 30 minutes on the treadmill of walking at 2.8 speed for 30 minutes compared to doing interval training at a 30 second run and 1.5 minute fast walk, which is going to make you feel more out of breath? Which one did you work more towards. Don't get me wrong. Walking is great. If you love walking, great. But I am talking about the max effort to GET your results in your timeline.

Sure, we all have days where we drag and just don't want to do it, but you still need to do it as best as you can even on those days.
Key Things To Do In Your Next workout: 

Try before you modify: 
Make sure you are trying the move before you modify, unless you have preexisting injuries. If you are just getting into exercise or have been away for awhile. Try the move at least once to see where your starting point is. YOU MUST USE CORRECT FORM THOUGH. Don't strain yourself though. If you can't get into the move, modify for sure. But it is best to try before you modify. You might be surprised that you can do 5 jump squats when you didn't even think you could do 1!

Take your effort up a notch: 
If you have been doing the same workout for 3 weeks and you are still doing the same move at the same speed it is time to take it up a notch. Increase your weight. Or go just a hair faster. Jump higher. Whatever you have to do to take it up a notch.

Do Just 1 More:
Ever week do just 1 more rep than you did the week prior. This helps you see and feel how much stronger and better you are getting. And it is causing you to make progress in your workouts instead of just staying stuck at what you have done before.

Aim To Sweat:
If you are aiming to be sweating by the end of your workout then that means you worked your heart. And increased your heart rate. THAT IS GOOD! I have heard people don't want to sweat while exercising because they don't like to sweat or have to go back to work. Go on a walk and get a short little bit in but...It should be a fast walk and if not, then it might be time to find another time to do a more higher intensity exercise. You want to reach your goals right? Then you have to work for it! Your heart rate should go up a little bit and by doing that your body is exerting and will start to perspire to help cool you off. Even bit of sweat you drop is that much closer to reaching the body you want. Don't back off on what you are doing just because of a little sparkle!

Believe In You:
Believe that you can actually do the workout or actual exercise. Burpees, I hate them. Just like everyone else. They are hard. They spike my heart rate like CRAZY! And often I will modify before I try because I know what they do to me...But not anymore. My goal is to always do one full out. Then the next time I have them do 2 and so forth. I can no longer be stuck. I know I can do this and I know that I can work my body. Time to start believing it!

Want results you have to do something every day to get them. That means you have to workout 4-5 times a week. Think of it as your job (it can be by the way. Through coaching just like me! Have questions? Send me an EMAIL!) . Think of it as part of your everyday chore. How ever you have to think about it but you have to do it everyday. Just here and there isn't going to work anymore. It has to be on a regular basis.
Ready to make a complete lifestyle change and rock your goals and results in just 30 days? Be sure to get my 30 Days To A Healthy Lifestyle Change Workbook to help you learn the tricks to make a true and lasting lifestyle change!

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Friday, June 23, 2017

Plus Size Fitness: Upper Body Fat Blasting Workout

I can't wait for my arms and back to be toned and defined! Check out some of my favorite moves to blast the fat and help me strengthen my upper body!

8-10 reps- Repeated 2 times

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, June 20, 2017

Let Nothing Stop You Or Stand In Your Way

Yesterday, those of us with a membership to Beachbody On Demand got a free sneak peek at the newest workout that will be released next. Shift Shop. A back to the basics take on losing weight. And shifting your body and mindset to the next level!

Yesterday was all speed and agility training. And I struggled hard with the whole workout. Especially the last move. THE CRAB WALK. It is a move I haven't done in years. I did it in middle school gym class. And even then at 125 pounds, I didn't like it. It is just awkward. My wrists aren't that flexible and ugh, it is hard.

Let me tell you, it is a lot harder when you are 240 pounds! My butt weighs a lot more and my midsection made it difficult to crunch in and do it "comfortably" (is it really that comfortable?) But, no matter how hard it is, you keep trying. EVERY TIME! Laugh about it, but then keep going. Don't stop. Keep trying. And use this as your starting point. Check out my sneak peek video of shift Shop!

Want instant access to Shift Shop when it is released next month? The Beachbody On Demand All Access Pass is exactly what you want. Plus you get access to 600+ other workouts to choose from, nutrition guides from every workout program and access to special trainer advice! $99 for a year membership to Beachbody On Demand! Or bundle it with Shakeology as the Beachbody Body On Demand All Access Challenge Pack, for an even bigger savings (20% off the normal price, plus you get the nutrition fix system of color coded containers!) and getting your daily dose of nutrition to help you cut your cravings! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Monday, June 19, 2017

Intermittent Fasting: How It Works

I have a LOT of friends who are doing intermittent fasting, and getting AMAZING results, 12 pounds lost in just 1 month. Intermittent fasting is not a diet, but more of an eating pattern. Which means you eat all the calories you are supposed to eat during a specific window of time during the day, then nothing else during the rest of the day.

There are a couple of ways most people are doing this: 

  • Eat during a specific window in a day. Most common is an 8 hour window from noon-8pm. But there are 6 and 4 hour windows too, 
  • Skip two meals one day a couple of times a week taking a full 24 hours off from eating. So say you ate 3 meals in one day then skip breakfast and lunch the next day, and then eat dinner. 
  • By cutting out an entire meal each day you are on average consuming fewer calories per week.
  • Body spends more time burning the energy in the food you are eating and during the fasting state your body will more likely take the energy needed from your fat stores.
  • Could help your body learn to be more efficient in processing foods and burning the calories you just ate.
But what about eating 6 times a day? 

I can see the draw to this style of eating because, it seems easier. Some of the work taken out. Don't feel like you are eating all the time. And when eating 6 times a day, portion sizes is so important. If you are eating too much for each meal, it won't work. But fasting, you can eat just 3 meals in the 8 hours. 

Can I do this while Breastfeeding?

Believe it or not, I have actually seen some moms doing this, or wanting to do this while nursing. I get it. As a nursing mom, who is STUCK with 5 pounds left to go to reach her pre-pregnancy weight, the more I hear about this the more I wish I could do it. But...and that's a BIG BUT, doing fasting of any kind you risk losing your supply. Your body needs food and fuel to produce milk. And by not giving it that, then your body can't make it. Unlike energy use/calorie burning, your body can't make milk by pulling it from fat cells. It actually needs food. For my church, we are encouraged to fast 1 Sunday a month for 2 meals. Pregnant and nursing moms are excluded from that. So I have personally never fasted while pregnant or nursing. Your body burns up to 500 calories nursing. If you combine that with exercise you are in a deficit of calories already, which means, as long as you are eating what you should be and not all the "extra" stuff, you will lose weight. Most moms hold onto weight, me included, because I sometimes eat extra desserts, or extra carbs, or extra whatever.

What you can do while breastfeeding or even if you aren't breastfeeding is to eat certain types of foods by a certain time. This serves the same purpose, with your body using the energy the foods creates to burn and then you burn your fat later in the day when your body doesn't have the fast burning foods available. Which foods do you eat and by when? Eat your carbs by lunch. On the 21 Day Fix Nutrition Plan I am supposed to eat 4 yellow containers a day of carbs (I am in the highest bracket for the fix). That is about equal to about 2 cups of carbs a day. My goal is to eat a cup at breakfast (1 cup of oatmeal) and a cup at lunch (1 cup of brown rice) and then no more carbs the rest of the day. And you would just adjust the amounts as needed per what bracket you fall under. Where you get your energy from the rest of the day is through your protein which is a slower burning source of energy for your body. Meaning my afternoon snack is usually a protein with fruit, dinner is a protein with veggies, and after dinner snack is a fruit. Check out my chart in the yellow to see what counts as a carb. Because some things you think are veggies are actually counted as carbs. 

My take on which plan to follow

If you are eating the right amount of calories, the right types of foods, exercising (not going through the motions but actually working) and not indulging too much. YOU WILL LOSE WEIGHT regardless of what plan you are eating on. The key is EATING. It all goes back to portion control. Even while fasting you are still eating the same types of foods, and the same amount of calories but just during a window of time. It's not like you are eating anything you want then fast for 16 hours. You have to put the right foods in your body no matter what. This is truly the reason why I do the 21 Day Fix nutrition plan. It finally taught me how much food my body needs and what types of food I really should be feeding it. You can get access to the entire 21 Day Fix program, and containers, plus your year membership of Beachbody on Demand and your first month of Shakeology with the Beachbody On Demand Annual All Access Pass Challenge Pack (yeah, it's a mouthful but totally worth it! 

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!

Tuesday, June 13, 2017

Why You SHOULD Exercise With Your Kids

It's day 1 of summer break and I did what I used to think was impossible. I worked out, by 8:30am, with my 2 boys and Elyse was sleeping.

I am a busy stay at home mom of 3. And as you know, getting things done with your kids can be challenging. But...Sometimes you just have to do it and show your kids, to show them, what is important to you, what really matters to you, and hopefully by your example you are able to pass on to them a desire to also do good things for their bodies too.

A few years ago I would nave never exercise with my boys because they would just get in the way too much or I couldn't get as good of a workout in because I would focus on them too much, or really, whatever reason I could come up with.

I am now that example to them though of enjoying exercise and encouraging them to join along. There are plenty of times that they were off doing something else, when they originally said they wanted to workout with me. But what I did, was keep going. I didn't stop. And every now and then they would join me, then go back to doing something else. But every time they joined me we made it fun. They thought it was a game and that is what it is really all about.
Too many times I hear that people can't exercise because their kids are home, or they don't have time, or they don't want to exercise in front of their family. Don't let them be your reason why you can't workout. They are the very reason why you should.
READY TO GET SUMMER STRONG??? Beginning Monday, June 12-18 (it's not too late to join us!) There is an EXCLUSIVE release on Beachbody On Demand. Shaun Week. You know Shaun T, the guy who created Insanity, T25, MAX:30 and CIZE. Yep, and you can have FREE access to this brand new, 7 day workout program and free unlimited access to Beachbody on demand for not just 7 days but 14 days! On top of that, for the week of the 12th I will be hosting this group in my FREE GROUP Connect The Dots To Your Fitness, Health & Life just as I do my EXCLUSIVE GROUP! Giving you a FREE glimpse inside what I do as your coach!

Daily motivation
Daily accountability
Extra Tips
Weekly chat

If you are ready to try out Beachbody on Demand, and want in on this EXCLUSIVE offer to "try before you buy" with me as your exclusive coach, this is your week! Start your FREE trial by SATURDAY so that you have access to Shaun Week by Monday. Takes less than 10 minutes to enroll! OR start now so you can snoop around Beachbody On Demand for the next few days! 

CLICK THIS LINK TO SIGN UP FOR YOUR FREE 14 DAY TRIAL TO BEACHBODY ON DEMAND! (Choose the 3 month standalone option for your free 14 day trial)

Have questions? Send me an email! Let's chat!

*Must join the trial under me as your coach and not already working with another Team Beachbody Coach

** You will have to enter a credit card to sign up, but you have the option to cancel the membership or upgrade to the all access pass or bundles to save you money and get you hooked up with Shakeology!

***it can take up to 2 days for your Beachbody on Demand account to set up.

Want more daily motivation and inspiration? Click here get free advice, support and encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Don't forget to follow me on INSTAGRAM and FACEBOOK!


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