Monday, February 27, 2017

Does Breastfeeding Help With Postpartum Weight loss?

One of the first things I try to tell newly expectant moms when they mention breastfeeding and weight loss is...it might not work. I know, big bubble I just burst for so many of you. But...for me. I have had 3 babies now. Breastfed all 3 of them. Never pumped. Never supplemented with bottle. We are talking 24/7 boobs on call type of breastfeeding. And I did not lose 1 single pound because of breastfeeding. The only weight I lost was the first big drop after having the baby, and only about 13 pounds. After that 0. From breastfeeding. What I learned about 10 months in after having Mason is, in order for my body to lose weight, I have to buckle down with diet like, get really serious and cut the crap from my eating. I started working with a nutritionist when Mason was 10 months old and from that point on for the next 6 months, I lost 40 pounds. With Collin, again, it wasn't until I cleaned up my diet that I started to lose weight. So I knew, with Elyse. I would have to just start out ASAP after I had her, eating better and making better choices in the kitchen! So glad I did because I am currently sitting at 21 pounds weight loss since I had her. And half of that weight is from me working hard to work it off.

For some women though, yes they lose weight while nursing. My sister in law did with all 5 of her babies. And before I had my babies I would often joke that it didn't matter how much I gained while pregnant. I was just going to be part of the Allen Weight loss Plan of breastfeeding.
Here are some reasons why breastfeeding can be so beneficial to you and your baby.

1) You do burn 300-500 calories a day breastfeeding and producing milk. But remember because you are breastfeeding you might feel more hungry. Make sure you are snacking on healthy snacks and stay away from processed foods or junk foods. Even when they are calling to you! If you are following a Beachbody Program and the color coded containers system, I recommend that you bump up into the next higher calorie bracket since you are burning an additional 300-500 calories a day. I also, if I have to have it, will add an additional yellow container into my allotment to give me that fast burning calories that my body is requesting for.

2) Be sure to use both breasts each time you feed. to keep up a good milk supply you want to stimulate both breasts to make more milk. It's a good idea, even as the babies get older and they show a preference to a breast, that you still try to nurse on both breasts. Also starting on the opposite breast you started with last time. With all 3 babies my right breast is what I call my milker. That sucker produced like nothing else. But my left one not as well. But I still try to get a feeding done on both each and every time.
3) Stress and craziness around you will not make your milk supply low. There are plenty of women with stressful lives and even with poor nutrition that produce perfect amounts of milk for their babies. Low milk supply is generally caused by poor breastfeeding management (not feeding often enough) poor latch, or hormone issues with mom. If you have any concerns about the amount of milk your baby is getting be sure to talk to your babies pediatrician.

4) Exercise won't affect your milk supply. I tell moms getting back into exercise to listen to their body, when they are getting back into exercise. It is a change and often what causes a reduced supply is that the mom is not getting enough food and/or water to compensate what is being burned during your workout. This is where the tricky part is. You do not want to reduce your caloric intake. Again, you burn 300-500 extra calories making milk. If you are burning too many calories then your milk supply will dip. As long as you are eating enough calories you will be just fine! Combine that with a healthy diet and you will safely lose weight.

5) Slow and steady wins the race. Don't expect to drop 20 pounds in 1 or 2 months while breastfeeding. Keeping that balance of eating right and exercising is a fine line. I am aiming for 1-2 pounds a week of weight loss to keep my milk supply at its best.
While nursing really isn't the "quick fix"  to get back to your pre-baby body like some of us had hoped, it does burn calories and pairing it with a healthy lifestyle and balanced nutrition plan, it can help you slim down to your pre-pregnancy weight more quickly, than if you didn't. Remember it is quality of calories that counts. So ditch the junk food, processed foods and sweets and treats.

Want more daily motivation and inspiration? Click here . You'll get a FREE COPY of my CLEAN EATING GUIDE to help you get started NOW to connect the dots to your health, fitness and life! Plus join my FREE private group to give you that daily motivation to stay on track! Don't forget to follow me on INSTAGRAM and FACEBOOK.

Friday, February 24, 2017

How Bad Do You Really Want It?


It doesn't matter how big or small your goals are. If you want to reach your goals it all comes down to one little question...How bad do you really want it? This is the deciding factor to if you will reach your goals. If you want it bad enough you will do everything in your power to get it. Think back to one of the biggest things you ever wanted. A new car. A new job. House. Race. Losing weight. If you decided, put in the time and the effort you made it happen. This one choice is going to have a HUGE impact on connecting the dots to your daily fitness goals, which work to reach your health goals all while still being a busy mom and taking care of your family but making it work for you!

With 4 days left of the month, how close are you to reaching your goals that you set at the beginning of the month? Are you doing something right now to help you get one step closer to your goals? What can you do starting right now to get you back on track?
If you need help or want help reaching your goals. JOIN ME in March with my EXCLUSIVE group. It is all about goal setting. Goal getting. Turning up the focus to what you really want to achieve and making small obtainable goals so you can work towards a bigger one over time!

If you truly want change to happen with your body or nutrition you have to put in the work and work for it!



Want more daily motivation and inspiration? Click here . You'll get a FREE COPY of my CLEAN EATING GUIDE to help you get started NOW to connect the dots to your health, fitness and life! Plus join my FREE private group to give you that daily motivation to stay on track! Don't forget to follow me on INSTAGRAM and FACEBOOK.


Wednesday, February 22, 2017

Be A #GoalDigger in March


It's time to announce the theme for my EXCLUSIVE GROUP in MARCH! I decided on the theme name at the beginning of February so it has been stewing for awhile now. I have been listening to the book NO EXCUSES by Brian Tracy which has really helped get me in the mindset too on making me reach my goals even more! And really when we drop excuses and make it a goal to reach our goals we ultimately become a GOAL DIGGER! 

The #1 reason why things don't happen in our lives is that we make reason not to do them. EXCUSES. If you want to change something about your life you just have to do it. Figure out your goal or what you want to accomplish, what you can do to reach it, then make a deadline on when you want it done by and then do something every day that gets you one step closer to your goal.

I have struggled with reaching goals in the past. I would brainstorm an keep them inside and "hope" that I reached them. But the action part o fit really never happened. UNIL I started to write down my goals. Making them tangible. Having them in front of me and using them to drive myself to do what I have to do to reach them IS KEY to me wanting and striving to work hard each day and do what I know I need to do.

I personally am so driven by reaching my goals right now that I have become obsessed with it (in a good way!) Which is one of the things that Brian Tracy talks about in his book. When you are doing everything you can do, and are always thinking about your goals and how to achieve them and not just talk about them but do something about them you become a goal getter or in our case a GOAL DIGGER!
MARCH'S EXCLUSIVE GROUP WILL INCLUDE:
-Access to my EXCLUSIVE group with my exclusive content to help you reach your goals.
-Exercise program of your choice using unlimited online streaming for the WHOLE YEAR! Choose from over 40 full programs, and exclusive extras to help you find a program just right for you.
-30 day supply of your daily smoothie to help you get all your vitamins and minerals your body needs with super dense nutrition.
-Nutrition Plan that fits your lifestyle and still gets results! + Portion Control color coded containers!
-Weekly goal setting with my EXCLUSIVE Goal Setting Workbook to help you write down your goals, make a plan and achieve.
-30 day GUIDE to help you stay on track
-Daily motivation and accountability
-Support in private group and one on one from me
-Community Support- using #goaldigger and #TCTD on social media
-Weekly check-ins to check your progress
ALL TO HELP YOU REACH YOUR GOALS!

Are you ready to be a goal getter? SIGN UP NOW HERE or send me a message on FACEBOOK or an EMAIL so we can CHAT!

Want more daily motivation and inspiration? Click here . You'll get a FREE COPY of my CLEAN EATING GUIDE to help you get started NOW to connect the dots to your health, fitness and life! Plus join my FREE private group to give you that daily motivation to stay on track! Don't forget to follow me on INSTAGRAM and FACEBOOK.

Tuesday, February 21, 2017

Make Your Workouts A Priority: 6 Tips to Stay Motivated!


The hubs joined me in my Plyometrics workout yesterday! Had to chase him upstairs to get a picture with him! 
I hear every day..."I can't find time to workout out!" 3-4 years ago, my workout routine was, get dressed, get my kid strapped in the car. Drive 15 minutes to my gym. Take my kid to the kid zone. Find a locker to stash my stuff. (Try to remember the combo on my lock!) Go out and find a machine or wait for a class to start. And sometimes at the beginning of the year, I would have to wait awhile for a machine to be open. Then exercise on the elliptical or treadmill. Then I would hang out at the gym to reach the 2.5 hour max limit for my kid to be in the kid zone because a) he loved it and would pitch a fit to leave and b) I am paying a lot of money for this gym membership, I need to get my monies worth! Get my stuff, pick up kid. Drive the 15 minutes home and get kid into bed because he was exhausted and then shower for myself. That right there is 3.5 hours. You are right! I DON'T HAVE TIME FOR THE GYM!

If you are having a hard time finding time to exercise. you might want to look at how you exercise first. Sit down and figure out exactly how long it takes you to go exercise. The prep process to actual exercise. Think about if what you are doing is working or if you need to change it. For me, being a busy mom of 3 kids, 2 kids home full time, the gym just wasn't working for me anymore so I switched to home workouts using Beachbody on Demand.

No matter how you want to exercise you have to make it a priority! Check out how I stay motivated to get my workouts in almost every day!

1) Schedule your workouts in to your day. Just like an appointment. Add in travel time too if you have to travel so that you physically see how much time it will take you to do your workout.

2) Remember WHY you wanted to start exercising. That driving force that made you get your gym membership or order that new workout. What brought you to that point that you decided you wanted to exercise every day.

3) Think about how good you feel after you finish your workout. At the end of a workout, especially a HARD one,  I love that BADASS feeling I feel of "WOW! I TOTALLY ROCKED THAT!"

4) Don't get frustrated if you struggle. Too many people go too hard in those first few workouts and they get super sore and then take days off to recover. Allow your time to grow and get used to the workouts you are doing. Trust yourself and the process.

5) Remember that this is a journey. That you will have times and days that you will slip up, or not follow your plan exactly. The goal though, is to get right back to it and keep trying. Never give up because some progress, is still progress!

6) Find a workout partner if you have to too, to help you stay motivated!

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.

Thursday, February 16, 2017

21 Day Fix: What To Expect For Workouts


Now that you are ready to get started with the 21 day fix and you know how the containers work and how to use them. It's time to get a little sneak peek into what the workouts are like!

21 Day Fix comes with 7 main workouts (Total Body Cardio Fix, Upper fix, Lower Fix, Pilates Fix, Cardio Fix, Dirty 30 and Yoga fix), 2 ultimate workouts (Barre Legs and Flat Abs Fix) and now 2 additional workouts that are only available on Beachbody On Demand (Cardio Core Fix and Dirty Dozen). The Daily schedule is:
My favorite workouts: Upper and Lower. Dirty 30 and Dirty Dozen are my next favorite. I STRUGGLE with the cardio workouts still. They challenge me which is GREAT! That's what you want. Something that still makes you work. Each workout has a modifier so it is perfect for beginners or someone coming back after an injury (or having a baby!) And there is plenty of room for growth. Don't think that just because this is good for beginners that advanced people won't get anything out of this because you will. The newer you are the lighter weights and less reps you will do in the minute. The more advanced you are, heavier weights and more reps you should do! But above all, no matter what level you are. Give it your all every time. Each workout is only 30 minutes long. That's it. And you will get a total body workout. You should be sweating by the end!

Want a little peek into some of the moves from the 21 Day Fix Workouts? Check out these videos. Each video is 1 minute or less! You can also view them and MORE at my YOUTUBE CHANNEL!















So you have seen all 3 posts now. You have seen the commercials on TV. Are you ready to get your hands on 21 day fix and finally get the results you deserve? Beachbody All Access Pass IS the way to go because you still get access to the workouts (plus ultimate upgrades), access to every other workout. Plus you get Shakeology and you still get the color coded containers! Plus you will get to work with me ONE ON ONE to help you reach your goals by using my private Facebook group with a community of women committed to their goals too, access to my tools, guides, and daily motivation support and accountability! CLICK HERE TO SIGN ME 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!

Monday, February 13, 2017

Beginning Treadmill Interval Training

Some days it is just too cold outside to go running. To keep from getting bored on the treadmill you can do one of two things. First, use the personal TV on the machine, your phone or tablet to watching something or listen to your favorite personal development book so that you are working on yourself from the inside out to keep your brain occupied on something else. 

Secondly, do interval work. This keeps your body guessing and keeps your brain from losing focus. It also will test your endurance as it is a way to spike up your heart rate for short bursts of time then allow yourself to rest a little on the walking sections.


This is also good practice if you want to use this technique in a long distance race. Similar to the Galloway method of speed walking and sprinting for short periods of times. This training below is for beginners! 
You can adjust these speeds based on your current running level but the point it is to push yourself. Remember to listen to your body and if you have to skip an interval, then skip it but do as many as you can! 

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!

Saturday, February 11, 2017

Healthy Red Velvet Cupcakes

Source: Team Beachbody
Exclusively on Beachbody On Demand is the Healthy Red Velvet Cupcakes episode with step by step directions to make these amazing, dye free, vegan cupcakes, and yes, they are still red just without the dye! Wanna check it out and some of what BOD has to offer FREE 30 day Trial of Beachbody on demand to try it out, or UPGRADE to the Standalone ALL ACCESS PASS to get access to every workout program and exclusive content! Option to bundle the ALL ACCESS PASS with Shakeology too so you can get MAX RESULTS! Plus get me as your coach to help you reach your goals, WIN, WIN, WIN!

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!

Thursday, February 9, 2017

Old Ways Won't Open New Doors

Know the saying, "You can't teach a dog new tricks." Well, that is not true. The yo-yo dieting cycle of reducing calories, exercising more, lose some weight, then stop doing everything only to gain the weight back, plus, needs to STOP! It doesn't work. It really doesn't. Why? Because it is too extreme of a change to sustain. Humans don't like change. And to completely change your lifestyle in such a drastic style just won't work. It didn't work for me, and I think if you are in here it probably didn't work for you either.

It's time to change how you think of losing weight.
Nutrition: It all starts with nutrition. Really! To lose weight you need to fill your body with healthy whole foods. Healthy food has more volume than junk food. So you will actually feel full sooner eating healthy foods compared to junk foods. Compare the calorie count of junk food to the calorie count of fruits and veggies. Think about it, how much junk food did you have to eat to feel full compared a large salad which is quite filling.

Exercise: Think of exercise as the way to make your body stronger, lean, defined. Not as your way to lose weight. That means, no more spending hours in the gym burning 1000 calories to counteract your calorie intake.
Don't Be Perfect: Doing a diet plan 100% doesn't work, or actually it only works for so long before you want to give in to a treat, or start making excuses. (21 Day Fix is so popular because it is only 21 days long and it is easier to follow a program that is short) Allow yourself to not be perfect. Eat healthy whole foods 80% of the time, and allow yourself an indulgent meal occasionally. and you won't feel guilty because it is allowed! I am following my program for the next 21 days, but agreed to let our Valentines Date be my off day. And honestly I am so excited for it! And I won't feel any guilt for it. Being 100% on nutrition and workouts just don't work for me! I have found that 90/10 or 80/20 is the best way to think about it for me.
Excerpt from my Love Yourself Fit ebook
Love yourself: In the end, this is a journey of bettering yourself. You have to love yourself first though. Don't forget to tell yourself how amazing you are!

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!

Wednesday, February 8, 2017

21 Day Fix: How The Containers Work

If you are new to the 21 Day Fix program, be sure to check out my Tips To Getting Started Post as well!

The hardest thing about losing weight is the FOOD PART OF IT! Nutrition. Healthy Eating. Clean Eating. Whatever you want to call it, that is the part that most people struggle with. Why??? Food is good. Food is AMAZING and it is yummy and IT IS HARD TO CHANGE HOW YOU EAT! Plus, restaurants are serving up huge portion sizes that are enough for 2-3 people most times and sometimes the portion sizes we eat at home are too big. And for me, I grew up in a household where you had to eat all your food. So combine HUGE PORTIONS with the thought of having to clean your plate, leads to over eating.

The Color Coded Containers were created to solve the problem of over eating and make learning portion control easy and fun without having to count calories. If the food fits in the container and it's on the approved food list, you can eat it!

How the 21 Day Fix Containers Work

There are six colors for each type of food group:
The green container is for vegetables. These can be cooked or raw, sliced or chopped. Some examples include lettuces, kale, squash, peppers, mushrooms, and onions. Go ahead and really squish the lettuce into there to create a nice big salad! This is the only container that I personally suggest that you can a) squish full of and b) eat more of during a day. We all could use more veggies!
The purple container is for fruits. Berries can easily fit into this container as can grapes and cherries, but you’ll want to cut larger fruits like watermelon, or fruits with pits, like peaches.
The red container is for protein. Fill it with chicken breast, yogurt, eggs, tofu, or shellfish. For some of the other protein, consult the food list in your guide.
The yellow container: carbs & starches. This is where you’ll fit in foods like rice, beans, sweet potatoes, and whole-grain pasta into your diet. No squishing of foods here, please! For foods that don’t easily fit into your container such as waffles and tortillas, the portion amounts are in your 21 Day Fix guide.
The blue container is for healthy fats. Mashed avocado, nuts, cheese, and hummus are just a few of the things you can put in this container.
The orange container is for seeds and dressings. It is the smallest and is used for calorie-dense foods like seeds, olives, coconut, and 21 Day Fix-approved dressings.
There is also a teaspoon measurement included in the 21 Day Fix program, and this is for oils and butters, such as olive oil and peanut butter.
How To Use Them
First, take a look at the calorie bracket chart to figure out how many containers of each color you should eat each day for your calorie range. Once you know that then and you know what goes in the containers, it’s time to use them. Use the first 2 weeks to use the containers every single day so you can truly see how much you are supposed to eat and help you learn portion control!  If you’re paying attention to macronutrient percentages, you’ll notice that the plan is roughly 40% carbohydrates, 30%protein, and 30% fat.
Feel free to mix and match foods in each container too. Have some 1/2 yellow of rice and 1/2 a yellow of quinoa at lunch to give you 1 full yellow container.
I personally measure out the portion in the containers and then empty the container out onto a plate or into a bowl then rinse them out so they are ready to go next time I need them.

Why the 21 Day Fix Container System Works
Containers in action over at my 21 Day Fix Approved South-Western Egg Cups Recipe

No counting calories. Just count and follow how many containers you use a day. And it’s a lot easier to keep track of three green containers than x number of calories.
It is plenty of food. Often when people begin this program, they find that they’re full even before they’ve finished all their container portions for the day. That’s because healthy food has more volume than junk food. If you find you find this is the case for you, only eat what you can, but make sure to eat a little from all the containers instead of just filling up on your favorite kind and avoiding what you like the least. Start with your red and green containers on your plate, leaving your yellows for last if you find you are getting too full. It can take a week or two for your body to get used to the volume of food you will be eating, which is the correct amount of healthy food that you want to fill your body with!
It teaches you how much you really need! Portion control is about moderation and being aware of what you’re eating. The containers help you do this. After you’ve completed your first 21 days, you’ll have a good idea of how many fruits, vegetables, lean proteins, and healthy fats you should be eating every day.
Need some ideas on what to eat? Check out the perfect companion for your containers to get amazing meals, the FIXATE cookbook. Has options for Gluten Free, Vegan, Vegetarian, and it isn't just for the containers. It does have the nutritional info for each meal in it including macronutrients counts. Good, healthy eating is what this book is all about and I use it ALL THE TIME! 

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, February 7, 2017

4 Month Postpartum Update


Exercise: For the past 4 weeks I have been doing a combo of 21 Day Fix and 21 Day fix Extreme. I started adding Extreme in half way through the month. I have been using my Beachbody On Demand. Feeling so accomplished that I get to move on to the extreme workouts. Schedule I have been following is:  

Recovery: Good. I haven't had any bleeding since the end of November. Which I thought I was back on a regular cycle but I guess I'm not. Way not! 
Weight: Pre-pregnancy weight:237.7. Weight morning of birth: 264.8. Current weight February 1: 243.9. I lost a total of 1.6 pounds. I was aiming for min of 2 pounds lost, max of 4. I did lose a lot of inches though, so I am quite pleased with that. Adding in the strength training. I already am feeling much stronger. 


Next Months Goals: I am still aiming to lose .5-1 pound a week since I am breastfeeding. I think that that is a safe amount to lose without sacrificing my supply but also making sure I am eating enough "good stuff". Goal for eating is to follow the meal plan 90% of the time, allowing our Valentine's Dinner to be my only "off meal". In all honestly, the accountability from sharing my journey and in my groups is what is keeping me going everyday. I have a natural drive to exercise and eat right, but I have even more of a kick to just KICK BUTT and show everyone that it is possible to lose weight while breastfeeding. (interested in joining my private support groups? Send me an email or comment below!)
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, February 6, 2017

Elyse Cheyenne: 4 Months

Happy 4 months to my sweet little pea! She is getting so big, but not so big. Girlfriend is still sizing up pretty small per the growth charts but she is growing. This past month was like the golden age of her. She was so sweet and so great for us. We started out the month with Collin in the hospital. And she was so great. She had to spend so much time with us in the hospital, then Matt would take her in the afternoon to nap in her bed to stay on her schedule and to give me a little break. 
Doll sent to Elyse by my high school friend that she is named after! We love it. And Elyse (my friend) saw the fabric and thought of me since it has my 2 fave colors, teal and red! Wanna get your own? Check out her super cute shop on ETSY! EllieandFern
STATS: 
11 pounds 6.7 oz
23.5 inches
41 cm head circumference

Then we flew out to Utah for a quick weekend away for my grandfather's funeral. She was amazing. Staying up way to long during the day and sleeping so well at night and on the plane. The recovery from that hasn't been too great but we are getting back into a schedule.

Big, bright blue peepers! 
I absolutely love her personality coming out. One thing she loves, to watch her brothers run around the house. She will just watch them. She gets so excited too. I think she wants to join along, but she isn't showing any signs of being mobil which I am quite alright with, considering Collin was crawling by 5 months I am totally ok with her being a baby much longer than that. She does love her tummy time. She will just hang out on it forever. She can roll from front to back, but only when she wants to. She has been stopping herself from flipping which is pretty awesome. She doesn't not roll from back to tummy yet. She is a such a sweet and happy baby, even though she was all serious for her photo shoot, but she really is a happy baby and still loves to be called "pretty girl!" 



Elyse got to see Guppy and Gummy again when we went to Utah. She sure does love them!
Not always a happy camper! 
Snuggling with Gummy at the funeral.
Happy Baby! 
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, February 3, 2017

Importance Of A Good Night Sleep For A Healthier Day

Inspired by Casper.com: Sleep Like A Champion
As a busy mom of 3 and with a nursing 4 month old, sadly sleep doesn't come as easily as I would like it to. Often getting woken up in the middle of the night to feed sweet baby Elyse is so hard because my body WANTS to sleep and not only that, it NEEDS to sleep. Ever notice on the days that you exercise that you end up getting a really, really great night sleep. Well, during that night sleep that is when you are actually recovering and repairing your body from the workout. Making you feel better the next day (or sometimes more stiff, just need to do some squats or arm movements to help loosen up those sore legs and muscles!)

The amount of sleep you get does affect how much your body will burn fat while sleeping and help control your cravings the next day. And ultimately help you be able to say no to cravings because you won't be as tired and just give in. The average adult is only getting anywhere between 5-7 hours of sleep, but we really need to be getting 8-9 and if you are training  being closer to the high side of that would be ideal. Plus, if you plan on going to the gym in the morning...and you don't get as much sleep as your body needs the night before you are more likely to skip your workout because you are too tired. (How many have hit the snooze button instead of working out?) ✋🏻

Check out these tips to help you get a better night sleep so that you can let your body heal and recover from training and to help you ultimately lose weight
Casper Mattress

1) Turn off your electronics a good 45 minutes before you sleep so your body produces enough melatonin while you sleep to get that good, deep restorative sleep.

2) Ambient sound. Anyone like falling asleep to the sound of waves when sitting on the beach? I do. I have an ambient sound playing at night right now to help me sleep and turn off my brain!

3) Go to bed and wake roughly the same time everyday to help regulate your internal clock.

4) For my New Moms: Try to snag a short nap earlier in the day so that you are getting a good amount of sleep overall since the nights can be so hard.

5) Go to sleep just 30 minutes earlier than you do right now. See if that helps you feel better in the morning. And try to aim to get 8-10 hours of sleep.

6) The harder you workout, the harder you sleep! Don't be afraid to push yourself a little in the workout. For me it means a better night sleep because my body just wants and needs that rest.

7) Make sure you have a good firm mattressThe newer mattresses available now have done some major research and utilized sleep technology to enhance your sleep experience.

8) Also be sure that the room is slightly cooler. Personally I hate being hot when I sleep. Sleeping in the winter time is my favorite over summer because how much do you love the weight of your blankets while you sleep??? The best!

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!

Thursday, February 2, 2017

21 Day Fix: Tips To Getting Started

Are you new to starting the 21 Day Fix this month? Or maybe you have access to it with the new Beachbody On Demand All Access Annual Pass online streaming service. From this 21 Day Fix Grad, there are a few things to know to getting started with the 21 Day Fix to make sure you are getting your best results possible! Make sure you bookmark or pin this post so that you can easily refer back to it during your next 21 Days!

To get started, first check out this video by the creator of 21 Day Fix- Autumn Calabrese for 7 simple tips to losing weight!

Ok...so WHAT DO YOU NEED TO GET STARTED? 

1) WEIGHTS- You will need to get a set or 2 of hand weights or resistance bands. A light set and a heavy set. For hand weights a 3 and a 5 pound pair or a 5 and an 8 pound set are good starting points (Target has some!). Resistance bands you will want to get can be found here! It is a light, medium and heavy resistance. 

2) TAKE YOUR MEASUREMENTS- You can download a measurement chart from the Beachbody On Demand 21 Day Fix workout page in the Getting Started section or just email yourself your measurements. Just keep track because that is where you going to see results first!

3) TAKE YOUR BEFORE PICTURES- Everyone hates doing these, and you do not have to show anyone but TAKE THESE PICTURES! You will be glad you did because you will actually SEE your results and see the changes that the scale might not reflect.


4) LEARN WHAT YOU CAN EAT- Get familiar with the 21 Day Fix Approved Foods list- These are foods you want to be eating all the time anyways because they are healthy whole foods. But PIN this picture so you can refer back to it often and see what foods are ok to eat!

5) PLAN YOUR MEALS- Figure out your calorie bracket and Start planning your weekly meals on a calendar! If you are part of my health and fitness FREE group you can print off a PDF copy in the group!


JOIN A SUPPORT GROUP

Contact your Team Beachbody Coach and find out if they have a Challenge Group you can join. Accountability and support from others who are also doing workout programs just like you is a huge key to success. If you don't already have a coach and would like to join my group, please contact me!

Hopefully these tips help you get started with your success in reaching your goals. Remember DREAM big because if you are dedicated and committed to reaching your goals, you will soar past them!

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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