Tuesday, August 15, 2017

How To Fit Exercise Into Your Everyday Life

One of the things I hear all the time is, "How do you find time to exercise with 3 kids and take care of everything else?" Not going to lie, my room is a mess with clean clothes stacked in a pile, and some dirty clothing in a pile to be cleaned on the floor. My kitchen isn't always spotless, and I might not wash my hair every day, because I choose what is important in my life to focus my energy on that. My family time, teaching and exercise is some of those things. Exercise in general makes me function better as a mom and a person. When I am struggling with my day, or my patience is wearing thin, I look at what I have done in that day and 9 times out of 10, I have yet to exercise.

I'm not saying that exercise is going to solve all of the world's problems, but it does help me, at least, feel like I have a little more control in my life. It helps me have just a little more patience with things going on around me. It helps to clear my head a little. It helps my body feel better. And knowing that I am doing something good for my body will help to make better food choices during the day.

If you are struggling to find time in your day to exercise Follow these steps: 

STEP ONE:
Write out everything you do in a day. Grab a calendar and fill it in. Every hour or minute you can think of, of the necessary things that have to be done.

Appointments for you and your family
Work for you and your hubs
School schedule for the kids
Eating
Family Time

STEP TWO: 
Now once those are filled in, do you have any remaining space in there? Just 30 minutes? FILL IN EXERCISE IN 1 30 minutes slot every day.

Notice what didn't make the list above, scrolling Facebook or Pinterest. And I don't want you to have to give up your favorite past time actives like catching up on Bachelor in Paradise or scrolling Facebook and Pinterest. But maybe schedule a dedicated time during the day that you can do that, and once that time is over with...No more. Put the phone down. Imagine how much open time you will have in a day. This is a practice I have for myself with my coaching, blogging and work. I come on the computer during certain times of the day and try not to be on my phone or computer all the time. As tempting as it is to watch the feed, it is such a time suck! All you need is 30 minutes to feel better both body and mind!
STEP THREE: 
Once you find 30 minutes every day that you can fit into your exercise, I want you to make an appointment for it, set a timer and an alarm. That way it is important for you. and every week you most important things to add to your calendar are:

Appointments for you and your family
Work for you and your hubs
School schedule for the kids
Eating
Family Time
Exercise

It's not about having time, because most of us, don't have time to exercise. But it is something that is so important that you have to make time for it! And sometimes you will have to make adjustments to your schedule, but hey, making a plan is the first step to success! Comment below after you complete this. How much time did you find in your week that you can fit a workout in? Was there more than 1 30 minute slot open?

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, August 10, 2017

Plus Size Fitness Newbies: 5 Tips To Keep You Going


If you missed part one of my Plus Size Fitness Newbies: 10 Tips To Get Started Right, be sure to check it out! Now that you have gotten started right, it is time to KEEP YOU GOING with these 5 tips to help you along in your journey! 

1) Try ANY Workout You Want
If you want to try an MMA style workout, DO IT! If you want to dance? HAVE FUN! If you want to lift weights because you are ready to get long lean muscles, then now is the time! Most workouts now, especially with Beachbody, have a modifier that is perfect for beginners. Teaching you the moves to help you build up the strength to move up to the full move when you are ready. Don't feel like you have to limit yourself with your workouts. For years, I didn't think I could ever do an Insanity style workout, until I did Shaun Week, which was 7 days of brand new, Insanity style workouts, and guess what, I was a heck of a lot stronger than I thought I was. This is your journey, you decide what you want to do and do what you can, and as you get stronger you will be able to do more!
Click here to check out the program I am doing
2) Don't Underestimate How Strong You Really Are
Try before you modify are the shop rules for the new workout I am doing right now, and I LOVE IT! Because most of the time, I would automatically go to the modified move. I don't want to hurt myself would always pop in my head. But...if you try, and achieve one full push up and then the rest on your knees, you have a place to start from. The next week, try and do 2 or 3 pushups. But don't lose form! Do what you can, and you might be surprised with how much you really can do.

3) Use Proper Technique
Watch the modifier like a hawk you guys! When you are new to exercise, or new to doing a move, you need to watch the modifier, then back up in the workout to do the workout. Watch yourself in a mirror or record yourself so you can see you are doing what they were doing. Keeping your tummy engaged so that your back doesn't arch or so you have a flat back. Making sure that you knees aren't going past your toes in a squat. Even having a bend in both knees when you are doing a lunge, even a modified smaller range of motion lunge. Mirrors, photos and videos are going to be your biggest help  when you are just starting out because it will actually show you if you are doing the move right or wrong, and help prevent injury. Also listen to the cues and prompts from the trainer. They know the common tendencies, and I bet at some point you are going to say, "YEP, I needed that reminder!" 
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4) Wear The Right Clothes
Using the right clothing can make or break your workout. If you feel like you are over heating while you workout, are you wearing a cotton shirt? Try going for a moisture wicking shirt that helps pull the sweat off of you and is also breathable. Making you less uncomfortable. Sticking with workout appropriate tops and bottoms is key. Otherwise you can get chaffing, overheated and just feel ick! Same with what goes on your feet. Make sure you are wearing an athletic style pair of shoes. I used to workout barefoot but had so many problems with my arches feel sore and such. I needed the support from proper shoes to help me along. I am actually using running shoes right now and am looking for new athletic shoes, but running shoes, I found have good support. Just a quick AMAZON SEARCH will help you find the right clothing to help you rock your workout! And go for COLOR! When you are wearing something fun and exciting you are going to want to do your workout even more. I use Fabletics and love the quality of their clothing. And with their new Plus Size options, I feel even more comfortable in them! CLICK HERE to check out Fabletics

5) Set Multiple Types of Goals
Make sure you are setting realistic and obtainable goals. I get it. Losing 50 pounds would be amazing, but don't let that BIG number get the better of you. Start with just aiming to lose 10 pounds in 3 months. Make sure you set an end goal on it. Also don't just make goals for losing weight and inches. Set some non scale victories too. Like, you see a dress at a store and want it but they only carry it in a size smaller than you fit in it. Make that your goal dress. Work every day to get that dress. I have even bought a top in the past as my "goal outfit". Hang it where you can see it so it is your everyday motivation to push play. Also set nutrition goals. "I'm going to eat greens at every lunch this week." "Or Follow your nutrition plan to a T". And reward yourself with non food things too. You can put money in a jar every time you workout, and literally save money every time you exercise to go towards something you want. Or for every pound lost. Whatever you decide. But set goals, make a deadline for them, work hard every day for it and reward yourself in the end with something healthy and or fun! 

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, August 9, 2017

Healthy Flourless Vegan Fudge Brownies

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Who doesn't love desserts??? I do. Oh you know I do! But...what if you could have a healthier option to the desserts that you love? Check out the full recipe for this GENIUS Flourless Fudge Brownie recipe by The Big Man's World HERE!


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, August 8, 2017

Summer House Project: Board and Batten Wainscoting Project

This summer was a busy one, and it isn't even over yet. It started in May, with a couple of painting projects (the half bath and the toilet room in our bath that I never did 2 years ago) Then I decided I was ready to take on the biggie project. To finally make our house unique and not be a cookie cutter. Most of the houses on my street are this same model as ours and honestly, when we do have to move because as some point we probably will have to for Matt's job. I want my house to stand out from the rest. AND I want to enjoy it too! No more of this... What if we have to move soon, delaying project after project. So...Project No More Cookie Cutter, Commenced. 

June 21 installation began on our extra tall Board and Batten Wainscoting. The before isn't that bad. It's a nice open foyer and entry way.
Before
Our amazing woodwork contractor was a genius about how he built these. It was unlike anything I saw on any tutorial. He built each section AT HOME, then brought it here and installed it in one giant piece. That way the installation was actually secured into studs. Also, no glue or individual nailing of each board into the wall. And it is solid as a rock! So if, for whatever reason, the next people don't like the trim work, it can easily be removed without massive damage to the drywall behind.



Next came the painting of the boards in the foyer. It was a paint to paint and I thought at first that it was actually coming out blue because the white was so white, it played tricks on my eyes. And to mimic that it was all wood and not just wood trim and drywall, I dry brushed over the top with a paint brush to give it the same look as the wood pieces.

The same weekend that I painted the white trim work, I also decided to paint the boy's bathrooms. With Collin potty training soon, I figured it was time to get some scrubbable paint behind the toilet since it will be more than one "hose" aiming...and probably missing. I used leftover paint I had from other projects and didn't have to buy any new paint to complete this. The color is Benjamin Moore's Buxton Blue.
I  also got the prints on Etsy from 7 Wonders Design. Aren't they so cute!?! She was amazing to work with by the way. I ordered the more subdued colors at first and noticed I picked the wrong ones. Sent her a message and she changed up the order for me! Highly recommend her and she has AMAZING stuff for all over the house! Frames are from Target.
Next was phase 2. The stairwell. I already had chair rail in the stairwell, and thought it would be a nice touch to extend the board and batten up the stairs. Little did I know it would be a bit of a pain in the butt. Figuring out how to do the angle and get it to line up with the top landing and bottom landing. Yeah, gotta love geometry and such! Since we have a U shaped stairwell it was a little difficult but got it figured out. Our contractor did the same thing. He built the pieces at home and installed them when he got here. Yeah, he is that good!


You can see the lighting difference between the entry way and the family room at the back. Our old lights cast more of a yellow tone, the new lights don't! 
Phase 3...PAINTING! Since our contractor was already here, I asked if he could paint the hard to reach areas for me. So he painted the upstairs stairwell, and the downstairs stairwell, and also above my cabinets in the kitchen (I will be finishing that and the adjacent family room sometime next month) then I painted the rest. The upstairs hallway, the entryway, foyer and garage entry area. It was a multi-day project but I got it done. I used Benjamin Moore's Revere Pewter for the color. It is a "greige" grey/beige. In some ways it looks beige and in others it looks grey. I love it! Very cool color.



 I still need to decorate, debating on using the rug still or not. I will probably get a small bench to put in the area for my students to leave their shoes at when they are here for lessons (no more standing and balancing to get shoes on), and thought about putting little 3M hooks on the wall for a drop zone after school. I need to pick up more frames, because I have plenty of family pictures to put up on that rail. Love my new display area! The quilt that was hanging there before is still my favorite and will still be displayed but down in the basement adding more color down there in the kids area!
Check out this before and after of the painting and board and batten. Plus I got new lighting in our house. Splurged for the GE HD REVIVE LED lights on the main level and upstairs hallway. (and half bath and boys bathroom) Gives a truer color and I think it will help better with my videos. What do you think?
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, August 7, 2017

Know Your Body Type To Help You Lose Weight


Your diet is the ultimate factor in whether or not you:
  • gain fat
  • lose fat
  • gain definition
  • lose definition
  • lose muscle mass
  • gain muscle mass
  • stay the same

1. Figure out your goals
Do you want to gain muscle mass or bulk up? Do you want to have more fat loss? Or do you want to just maintain how you are now, or lean out?

2. Figure out your body type
According to BodyBuilding.com,  "Each body type or combination of body types will have a different reaction to various macronutrient ratios."

Ectomorph

An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic "hardgainers." They find it hard to gain weight and put on mass.
On the plus side, it's easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.

Mesomorph

A mesomorph is someone who trends toward being muscular. They're often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.
They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet!

Endomorph

The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.
Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph's diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight.
3. Eating Ratio
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IIFYM (If It Fits Your Macros) and Flexible Dieting is a different way to count what you are eating and how much to eat. "Notice that fat never goes below 15 percent of total calories on any of the charts. Since hormones are constructed from cholesterol and other fat molecules, getting any less than that can actually suppress normal hormone levels. This also has a negative effect on the bodily functions driven by those hormones, including growth and development, metabolism, reproduction, and mood. Low fat intake can also impair absorption of the fat-soluble vitamins A, D, E, and K. Even worse, not getting enough essential fatty acids can increase your risk of colon cancer, breast cancer, and prostate cancer." You will need a food scale ( I personally have the Ozri Pronto Digital Kitchen and Food scale in redto track your intake to make sure you are getting the right amounts and MyFitnessPal also can track them for you as well! 

You can also use a macronutrient calculator to help you know which ratio you fall in to help you reach your fitness goals.
Notice how some of the proteins and fats cross colors. That is because you have Carb sources, carbs and protein sources, protein sources, protein and fat sources and fat sources so the foods that over lap will have to be calculated between the two. MyFitnessPal does it all for you! 
Fats to eat divided in their type of fat: 
Monounsaturated Fats: 
  • avocados 
  • egg yolks 
  • olives
  • nuts
  • peanut butter
  • canola oil
  • olive oil
  • high-oleic sunflower oil
Medium-chain triglycerides-
  • coconut oil

Omega-3 fatty acids-
  • salmon, and other fish
  • grass-fed beef
  • chia seeds
  • ground flax seeds
  • soybeans
  • tofu
  • edamame
  • beans
  • wild rice
  • walnuts
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, August 3, 2017

Bell Pepper Nachos

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Are you trying to cut carbs? Or love Nachos, but need a "healthier version" to serve at your next get together? Check out these Bell Pepper Nachos to enjoy! Straight from the new Shift Shop Recipe Book! Ready to join my Shift Shop Exclusive test group and get this recipe and more? CLICK HERE to order and I will personally get in contact with you to 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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