Friday, June 30, 2017

End Of The Month Assessment

It's the last day of the month, wow...already!?!? It's time to look back at your goals for the month. Are you at those goals you set on June 1 or not quite yet? I personally am not quite there yet...again! (nutrition...has been my downfall! More on that later.) But I know where I need to improve on that. Think about your goals you want to accomplish next month and come up with a plan on what you can do to reach those goals.

Think of this as your end of the month assessment. But the great thing is, new month, tomorrow, and a whole new fresh start! But here is the thing...if you don't change what you allow, everything will continue.

Take the time now to figure out what happened this month, where you rocked and where you can improve. Then come up with a plan on what you can do this next month so that you reach your goals. Meal planning. Exercise planning. Daily affirmations. Daily action steps to help you stay motivated and on track.

Make a list of your goals and what the heck you are going to do to reach them for the month. And check back to it often during the next 30 days to help drive you to keep going. To make better choices. The more you look at that list the more you will get determined to keep going! It about staying on track. It's about feeling better. It's about taking care of you in the end.
Ready to get unlimited access to workouts that help you reach your goals? With over 600 workouts, and a brand new program being released July 12, he time is now to get your membership! Send me a message and let's get you hooked up!

Or click the links below to order and I will contact you!



Want more daily motivation and inspiration? Click here get free advice, info tips and support in my FREE online community + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Thursday, June 29, 2017

Guest Blog Posts at KickAss Healthy Moms

I had the opportunity to write a guest blog post. Check it out for my story and the 5 steps I have taken to help me live a healthy lifestyle change!

KICKASS HEALTHY MOMS GUEST BLOG POST

Want more daily motivation and inspiration? Click here get free advice, info tips and support in my FREE online community + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Healthy Fats For The Win!

Say it with me, "HEALTHY FATS ARE GOOD!" I grew up thinking fat was fat, no matter if it was considered good or bad. And fat was BAD. But that is not the case. There are bad fats that we want to and should be avoiding and there are good fats that our body needs!

Fats slow down food absorption which helps you feel fuller longer. Fat acts as the reserve energy source for when you need more fuel to burn while working out. They also help to regulate many of the body's hormones plus help to absorb the vitamins and nutrients from the food that you eat.

There are Healthy Fats Saturated fats and Trans fats.

Healthy good fats: Can have daily
Veggie oils
Fish (salmon especially)
Flaxseed
Nuts and nut butters (no added sugar)
Olive oil
Avocado

Saturated Fats: In moderation
Meat (fatty meats, poultry with the skin)
Cheese
Butter, lard
Egg yolks
Whole milk
Coconut oil
Chocolate

Trans Fats: Only occasionally
Cakes, cookies
Pastries
Packaged foods (including snacks)
Fried foods
Crackers
Margarine or butter alternatives
And anything with "Hydrogenated ______" in the ingredients list, avoid.
This is why I use my chart of approved foods I can eat. Not only does it help me know what foods I am allowed to eat but I also have a clear and easy way to follow how much of each type of fat I can have.

Do not be scared of healthy fats! BE SCARED of anything that says, fat free, diet or sugar free. When I do eat healthy fats, like yogurt, cheese and milk, I aim for full fat. Fat free, diet or sugar free are generally products that have been over processed, use additives or use chemicals as a replacement for sugars. Think aspartame instead of regular sugar. When in doubt, go full out. We have whole milk in our house. 4% cottage cheese. Full fat yogurt and cheese. The key though, is in moderation. I personally don't eat a lot of dairy but I want to make sure that my kids are getting the right kinds of healthy fats and no other chemicals or additives.
Remember: It is okay to have a sweet or treat on occasion and GUILT FREE! If you are eating healthy most of the time, having a dessert once a week will not derail your results. It will keep you sane! But you have to be honest about it and remember only 1 time, not every day.

Want more daily motivation and inspiration? Click here get free advice, info tips and support in my FREE online community + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

Tuesday, June 27, 2017

Believe In Yourself

For years I knew what i wanted but never really thought I could reach my goals. Am I at my goals right now? Nope, not yet. I'm a work in progress. And the key word is YET! I am working every day to reach my goals. It isn't easy. And I have good days and bad days just like anyone else. It doesn't just happen, as much as I want it to. You have to get your stuff together to MAKE it happen.

The key is TO BELIEVE IN YOURSELF! Then...

Eat better
Exercise
Love yourself as you are

Think about it...The last time you were on your journey and you stopped exercising or eating better, why? You stopped believing in you and the progress you were making and the plan you were on/what you were doing. But you HAVE TO believe in yourself. If you don't believe in yourself, you aren't going to eat better. You won't exercise. You won't put your heart into it. And you are still going to see yourself in a negative way. BELIEVE IN YOURSELF. Because as hard as you have tried, you can still reach your goals. Never give up on what you want. It is there, but you have to believe that you can reach your goals!

I struggled for years to truly see myself as I am and to love who I was. I would think and tell myself that I was fat, and ugly. It wasn't until I finally dug deep and focused my energy on building my self confidence, happiness, self love, joy in my life, self respect and learning positive body image and finally forgave myself that I finally was able to let my walls down and learned how amazing I really was. Do you struggle with loving yourself as you are right? Check out my Love Yourself Fit: 7 Ways to Love Yourself Fit ebook with my tips to help you learn to love yourself as you are right now!

Want more daily motivation and inspiration? Click here get free advice, info tips and support in my FREE online community + a free copy of my Clean Eating guide to help you get started on your health and fitness journey!

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!

BE CONSISTENT: 
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. 
Benefits: 
  • 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
Support
Encouragement

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!

Friday, June 9, 2017

Elyse Cheyenne: 8 Months


STATS: 
~15+ pounds

This month has been huge in her milestones. She is now starting to crawl. It is more like the worm but still she is crawling and getting around more than she was. Plus, her personality is really coming out and she is finally laughing and smiling a lot more. Not sure if it was delayed because of the double frenectomy and recovery from that over the last couple months or but man, this past month, BABY GIRL LOVES TO GRIN!
 
Have fun with the picture overload! She is really starting to look more and more like my mini-me! 










Want more daily motivation and inspiration? Click here get free info, tips, 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, June 8, 2017

Summer Strong: FREE 7 Day EXCLUSIVE MEMBER TRIAL

READY TO GET SUMMER STRONG??? Beginning Monday, June 12-18 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
Support
Encouragement

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 a msg! 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!

Wednesday, June 7, 2017

How To Buy Healthy Foods And Save Money At The Grocery Store

SLOWLY TRANSITION INTO BUYING HEALTHY FOODS
There are some people that say, "go through your cupboards and throw away all the bad foods in your house." It's okay to slowly transition to healthier eating. Use those foods up, eat them but once they are gone, don't buy it anymore. You spent your hard earned money on those foods. Finish it up. Next time you go to the store, is when you start to buy more veggies, or different kinds of veggies.
LOOK AT THE INGREDIENTS
Skip the nutritional info and go straight down to the ingredients list. You might be surprised to find how many ingredients are in a food you love and enjoy! Or even wonder why the heck they add sugar to canned fruits! If you don't know the ingredients, don't buy it. Look for short ingredient lists and avoid the super long ingredients lists. Think about that the next time you buy bread, compared to what you put in bread when you make it homemade.

PICK AND CHOOSE WHAT YOU ARE GOING TO BUY
One of the biggest mistakes that people make when making the change to clean eating is they go to the store and stock pile up on every veggie or fruit they can get their hands on. No wonder why most people think eating healthy is expensive. To save money, you HAVE to pick and choose what fresh fruits and veggies you are going to get a week. Yes, having variety is great, but what if you don't like a veggie you get? What if you can't eat it all? You just wasted all that money. And you won't want to do it again. I personally have "must buy items" every week: 8-10 Apples, and a pack of grapes for Mason's lunch. I also am getting 4 bananas for Elyse now too. And 3 bags of spinach, bell pepper, onion and a bag of baby carrots. Any other fruits or veggies are what I consider "splurge" and I rotate through them. For fruits: one week I will get strawberries and blueberries, the next week I will get pears, or pineapple, or mangos, or oranges. And so forth. Veggies, my splurge items, fresh broccoli, fresh asparagus, rainbow carrots, corn on the cob, cabbage and so forth.

SHOP THE PERIMETER OF THE STORE
Try to avoid the inner isles as much as you can. Those inner isles are the ones with the packaged foods, preservative laden foods, chemicals and additives. Items that you want to get from the isles, old fashioned rolled oats, quinoa, lentils, brown rice. Avoid pasta, canned fruits and veggies (a lot of them have added sugar. Check out the ingredients!) cookies and candies.

BUY FROZEN FRUITS AND VEGGIES OVER FRESH
You tend to get more frozen than you get fresh at a lesser price or for just about the same. But you get more product for your money. To me that is a win win.

DON'T GET PRE-CHOPPED OR PRE-PREPED FOODS
Those pre-chopped, cut or cleaned foods are more expensive than doing it yourself at home. I know it is so nice to have an onion already chopped for you but when it is upwards of $.50 or more just for it to be cut up for you, in my world, I can cut the foods up myself. Save the money! Some foods it might be necessary but just know that you will save a lot more if you buy the whole fruit or veggie over the connivence packaging. I do get the "salad in a bag" at Trader Joe's, but I limit how many I get and I see it as a "splurge item" and I have to be under my budget to get 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 6, 2017

Self Guided Workbooks

Are you ready to take your result to the next level? I have opened up my store with my personally created guides and workbooks. These are the very tools that I have used to help me not only lose weight, but to change my lifestyle to a healthy lifestyle and reach my goals! Use these as a self guided study to help you reach your goals in whatever program you are doing to help you stay on track. Be on the lookout for more ebooks to come!

https://connectthedotsginger.squarespace.com/ebooks

To celebrate the opening of my new store take 20% off your purchase using the discount/promo code at checkout: NEWSTORE (limited time only)

Featured Ebook: 30 Days To A Healthy Lifestyle Change
Daily action step workbook to help you create healthy habits for a true, lasting, lifestyle change. 58 pages.
Love Yourself Fit
Tips on how to learn to love yourself fit through 7 simple steps! Building your self confidence, self love, happiness, joy, self respect, forgiveness an positive body image.

 #GOALDIGGER Weekly Goal Setting Workbook
Month long goal setting journey starts here! Goal setting strategies. Action steps brainstorming. And Weekly checklists using daily action steps to help you achieve 4 goals in just 1 month!

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 5, 2017

5 Tips To Tone Your Body This Summer

Are you looking to lean up your body this summer. I AM for sure! It is my whole goal this summer with my Summer Slim Down Program available in my Exclusive group with me as your coach. To help me lean down and sculpt my body more I am following these 5 tips:

1) 150 minutes of moderate cardio workout per week
That comes out to 30 minutes, 5 days a week. My goal is to do some sort of cardio every single day. Even my strength training exercises will be more cardio based super sets. Going from one exercise to the next with little rest between. Cardio burns calories and calories burn fat. Good cardio exercises to do: jogging, running, bike, dancing exercises, swimming. You want to maintain a pace which you can still talk during.

2) HIIT (High Intensity Interval Training) Cardio 2 days a week
With my cardio, 2 days a week I will be doing Higher Intensity Interval Training. HIIT means that you alternate short bursts of high intensity exercises with moderate exercise. I loved doing interval training when I was running. Run a moderate pace for 2 minutes, then a faster pace for as long as I could. Core de Force does it perfectly. Core de Force is broken down into 3 minute blocks. They do 2 minutes of exercise then 1 minute of HIIT.

3) Strength Training 2 days a week, not consecutive days
Total body strength training or breaking it down between upper body one day and lower body the next time you have strength training. Strength training is necessary to build lean muscle. And muscle burns fat when you are resting. To build muscle you lift heavy weights with less repetitions. To lean out you use lighter weights and more repetitions.

4) Ab exercises once a week
Ab exercises help to support our back and our whole body. I haven't done much ab workouts for awhile. why do I need to when I have so much fat covering them. They will never be seen. Was always my excuse. But the more I am learning about how important they are the more I realize I need to be doing them. Do you have low back pain, do more core work! Do you struggle with balancing? Do more core work. Carrying around a baby and even my older kids, I need my core to help me lift them and hold them so I don't throw out my back or hips. 10 minutes of ab work is a good goal to start with and you don't have to do traditional ab workouts either. There are plenty of programs out there that do core strengthening without even getting on the floor. PiYo Core is one of those! Avoid ab workouts while pregnant and if you have diastasis recti.

5) Can't outwork a bad diet
To truly tap into those results the diet MUST change! Do not expect to lean out when eating doughnuts every day, or candy, or cake. In this case you can't have abs and eat cake too. Live the rule of 80/20. 80 percent of the week eat as clean and healthy as possible. Avoiding simple carbs (white flower, pastries, pasta)  and sticking with complex carbs (oatmeal, quinoa, brown rice). Try eating your carbs earlier in the day, breakfast and lunch, so that your body uses the energy they create during the day. Eating at least 3 servings of veggies a day. My personal plan with the Nutrition Fix calls for 6 servings of veggies a day! Choose lean protein like chicken, egg whites over fatty protein like certain types of steaks. Then one meal a week, let yourself indulge and enjoy the fun meals. Having this balance allows you to lose weight because one bad meal won't derail your results. More than one meal will though. If you truly want results, STICK WITH YOUR NUTRITION!
Are you ready to make that complete healthy lifestyle change but don't know where to start? I have created a 30 day workbook with daily action steps to help you make a complete healthy lifestyle change. 30 Days To A Healthy Lifestyle Change is available in my EXCLUSIVE private Facebook group as part of my Summer Slim Down To Success 60 Day Program as a TOOL to go along with your Beachbody On Demand All Access Pass workout programs and journey. If you are interested in joining us and are ready to order CLICK HERE and I will send you an email after you order with your materials and get you added to the group!

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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