Tuesday, October 31, 2017

How To Have A Healthier Halloween


I know you are reading this thinking "why the world would I want to have a healthier Halloween?" Stick with me though, because I know this will help you think and change some old habits you might have about the official start to the holiday season.

  1. PRE-PORTION YOUR CANDY ALLOTMENT: Make this year different than you have any other year. Choose not to binge on candy waiting for the kids to come to your door, Or the cookies and treats left out work, or candy already sitting around the house. Pre-portion out your candy allotment to help you stay on track. Use a small bowl, however many pieces you are allowing. Really, all you need is just a taste of the candy to get that "fulfilled" feeling of satisfying your cravings. 
  2. WORKOUT FIRST THING IN THE DAY: Get your workout in EARLY in the day. Get it done and out of the way so that you feel accomplished. Want a fun, post trick or treating activity? Check out my annual Healthy Halloween Games Below! Keep a list/track what costumes the kids are wearing and complete the following exercises for every type of costume that visits your door. Make it a game with your kids to help you keep track and even enjoy joining you at the end of the night.
  3. EAT RIGHT DURING THE DAY: Stay on point with your nutrition during the day. This will help you enjoy your candy allotment guilt free that night. Don't let today be an all you can eat, whatever you want kind of day. Choose to feed your body the foods it needs to help it process the other foods a little easier.
  4. HAVE ZERO GUILT: November 1, don't feel guilty for what did or didn't happen. Plan today to drink extra water, add some lemon to it too to help your body cleanse. Also plan to eat more leafy greens and veggies to help your body push the foods out a little faster. 1 day of not following your preferred eating plan will not ruin your results or derail you, but more than one night will.
  5. HAVE FUN: Enjoy your holiday, because it is a day of fun that is meant for fun. Rock your costume like the Badass you are. Love how you look. Love how you feel, and HAVE FUN! 


Want more daily motivation and inspiration? Click here get free daily advice, support, motivation, encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life! 

Monday, October 30, 2017

Learn To Be Obsessed: Second Chances Challenge

Still interested in joining my Learn To Be Obsessed Challenge? It is not too late to join! And just for those of you just starting your journey I made a new schedule to get you through the holidays and straight into the launch! Learn To Be Obsessed: Second Chances Starts on Wednesday, Nov 1!

All workouts have a modifier, so they are great for beginners, but allow for growth as you get stronger and better!


You have 2 options on how to join by ordering one of the two package options below. Just click the link you want to order and I will get in contact with you!


1) Kickstart your results with the 3 Day Refresh to cleanse your body, and get it revved up to lose weight right away, plus your year membership to Beachbody on Demand, 30 day supply of Shakeology and the Nutrition Fix color coded containers with the Kickstart Kit, daily motivation, accountability, support, community support, tools, tips, and 1:1 coaching with me - BEST VALUE 


2) Or the Annual All Access Beachbody On Demand Challenge Pack that comes with your year membership to BOD, first 30 days of Shakeology and the Nutrition Fix color coded containers, daily motivation, accountability, support, community support, tools, tips, and 1:1 coaching with me.


Want more daily motivation and inspiration? Click here get free daily advice, support, motivand encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life! 

Friday, October 27, 2017

Learn To Be Obsessed Challenge- Phase 1 Results


The other day I completed my 1st block for my Learn To Be Obsessed Challenge. A challenge that I specifically created to not only get me through the new year and NOT gain weight, but to also build my base fitness level to be ready to take on the next newest workout program to be released by Beachbody, 80 Day Obsession.

After having an emergency Appendectomy, and recovery for 6 weeks, I didn't stay true to my nutrition and wasn't able to workout so I fell back in my progress I gained over the past year. It is important for me to stick with my goals and work hard to get to where I want to be.


This first workout program block we did was with the program 21 Day Fix and my results for this program is AMAZING! I actually didn't lose any weight, I gained 2 pounds. But I lost almost 1% of body fat. I gained muscle and lost fat. And I lost 1.5 inches in my waist. And I will take that any day of the week! I have 2 programs going, my Original Schedule and my Second Chances Schedule. You decide what track you want to be on, or chat with me and we can figure it out together!

Never track your progress based solely on the scale. It doesn't tell the whole picture.

Not sure where to start in your weight loss journey? Join me in my current challenge to help you start with the right program that will fit your busy lifestyle, get great nutrition every day and learn the right amount of food you should be eating daily. Plus 1:1 support from ME! It all start with you getting your year membership to unlimited streaming access over 600 workouts for variety to keep you motivated and your first month supply of my favorite, cravings crushing drink! CLICK THE BUTTON BELOW TO ORDER and I will reach out to you within 24 hours!


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, October 25, 2017

Plus Size Fitness: Mom and Baby Modified Exercises

Some days, I don't always get quiet time like I want. Elyse decided she didn't want to sleep when I needed to get my exercise in. So...I used her as my weights. Always remember to fully support your baby. And keep their heady steady and supported especially the younger (or newer) they are. Slow down your movements and go at your own speed. Elyse was kicking along with me and leaning in to me. She had so much fun just being held and moved around.

Check out these 3 moves that you can do with your baby!

Complete as many reps in 1 minute as you can, twice. Take a 45 second rest between sets.


 PIN FOR LATER! 

Want more daily motivation and inspiration? Click here get free daily advice, support, motivand encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life! 

Tuesday, October 24, 2017

How I Lowered My Cholesterol Levels

8 years ago, I was given the news that my cholesterol was high, and combine that with being over weight my chances of getting pregnant weren't looking that good. And having a healthy pregnancy, more than likely not. That is when I decided to make a change to my lifestyle. So that I could have the family I wished and hoped for for so long. Last week, I got to compare my current lifestyle to my previous and the results are AMAZING! Keep reading to see how I reduced my cholesterol by 53 points!
DISCLAIMER: I am not a medical professional, these are the things that I did that positively affected my cholesterol levels. Be sure to speak with your medical professional about what you can do if you have any questions.

Eat more veggies-
#1 thing. FILL your plate with veggies. Americans don't eat enough vegetables in general. Because they are bland, gross, too healthy, or remind us too much of missing out on something. I will be the first to admit that I really don't like salads. Why, because it reminds me of dieting. If I can sneak my veggies in another way, I will do it. Like I add a huge handful of spinach to my daily shake, even though the shake is equivalent to eating about 6 servings of salad. But I do it so that it is one less salad that I "have" to eat. But even then, I still try to add a salad, or veggies to my plate for lunch and dinner and making sure that it is at least 2 cups worth every time.

Eat less processed foods-
I don't buy microwave meals anymore. I rarely buy frozen meals, entrees, or even pasta for that matter. I go as far as making cakes from scratch to avoid eating processed or over processed foods.  Shop the perimeter of the store. Avoid the inner isles as much as you can. I buy sugar that hasn't been processed as much so it is courser in texture and also not stark white. I buy bleach free flour that sometimes I have to sift to lighten it up a little. But...it hasn't been processed too much and that is what I care about.

Eat whole fruits, foods and veggies-
I eat whole eggs, I try to limit to 2 at a time, max of 3 if I am increasing my protein. But I eat the whole damn egg. We eat full fat butter, and drink whole milk in the house too. No fat free, 0 fat or reduced fat foods. It goes back to over processed foods. Healthy fat is good for you, not bad. And as long as you are eating in the right portions, that is what matters and how this all works. I'm not saying go eat 2 dozen scrambled eggs, bacon and a stack of 10 pancakes in one sitting. Know your portions and you can still enjoy your eggs, turkey bacon and a pancake or 2 without feeling guilty or over stuffed later.

Read the ingredients-
Read the ingredients in the foods you are buying to know exactly what you are putting into your body. Only buy the foods that you know how to pronounce or actually know what it is on the ingredients list. Next time you are at the store, go look at the Breyer's ice cream. Compare natural vanilla flavor to the snickers flavor and let me know what you find. Which one do you really think you should get???

Exercise often-
At least 3-4 days a week. Exercise not only helps the way we look and strength in our body, but it helps your heart pump more efficiently. It helps loosen up your joints. It helps with your mental clarity and stamina. (dealing with the stressors of 3 kids!) Exercise helps you age better. Helps you have less aches and pains as you age. Helps your body react faster. Move better. Exercise is not a punishment. It is a way to help you be better. I wish I knew this when I was younger. Stop thinking of exercise as the enemy, it's not. It is your ally. Sweets, treats, junk food, candy, over buttered popcorn, those are your enemies and they are trying to tear you down. Change how you think, make the change and your body will change.

Remember slow and steady wins the race. Small changes over time lead to huge results. You might not think that cutting out pop daily would help, but for me, that was just the starting point!


Want more daily motivation and inspiration? Click here get free daily advice, support, motivand encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life! 

Monday, October 23, 2017

Weight Loss Help: When The Scale Doesn't Go Down


Have you been working out super hard, eating rabbit food, cutting out all sugars, exercising daily and still the scale doesn't go down, or maybe it went up? But...my clothes are fitting so much better. I have more energy. I feel smaller. YOU ARE NOT ALONE!

I just finished phase 1 of my Learn To Be Obsessed Challenge and I didn't lose a single pound. I actually gained 2 pounds. BUT! (and that's a big but!) I don't use the scale as the only way to track my progress. I go off of how I feel both inside and out. Strength and energy wise. I track my measurements. I take pictures. I use a fat loss monitor. In 21 days I gained 2 pounds. but I lost .8% body fat. So, I gained muscle and loss fat. YEAH BABY! And most women, will lose inches before they will lose actual poundage.
There could also be another reason why the scale hasn't gone down. You could be coming up on your cycle. You might have had a heavy meal. Haven't had a bowel movement in a couple days. Dehydrated. Your goal should be to exercise daily (at least 3-4 times a week but try for as many days as you can with healthy activities) And eating more of the right kinds of foods and less of the ones we know we shouldn't be eating. Start with eating more veggies. Swap out bread and pasta for oatmeal, lentils and quinoa. Or zoodles if you have to have pasta! You body wants you to be healthy. It just takes time for it to realize, "oh, hey, you are trying to help me!"


Don't give up. Don't get frustrated with what the scale is telling you. Because that just measures your mass and the effect gravity has on it. It doesn't define your worth or show you the whole picture. Remember...small changes lead to huge results. Hang in there.

Not sure where to start in your weight loss journey? Join me in my current challenge to help you start with the right program that will fit your busy lifestyle, get great nutrition every day and learn the right amount of food you should be eating daily. Plus 1:1 support from ME! It all start with you getting your year membership to unlimited streaming access over 600 workouts for variety to keep you motivated and your first month supply of my favorite, cravings crushing drink! CLICK THE BUTTON BELOW TO ORDER and I will reach out to you within 24 hours!


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, October 20, 2017

Getting Your Healthy Checked Out


Since June, I have felt "off". I knew something was up with me. Not only did I stop losing weight, but I started to gain. I started going through more bouts of depression. I lost my sex drive. I lost my excitement to exercise and started making excuses. And after I had my appendicitis Matt and I decided it was time to get a primary care physician (for the first time in 8 years) and get our health checked out.

After talking to my new doctor, I told her that I wanted to have a hormone test done because I didn't feel right and just wanted to confirm that my PCOS had come back. I know my body pretty well you guys. I can tell when things are up. But when my cycle starts going super long, which this is the first time in 8 years that it did that, with the fatigue, depression, weight gain (even though I was exercising regularly) and huge carb cravings come back.

So...i just got my blood work results back (6 vials of blood and 3 days later I still have a bruise!)...I'm healthy as a horse and vitamin level is great (thank you Shakeology), thyroid is great, blood count is great, glucose level is great! I even have good cholesterol. And by the way...8 years ago, I was tested and my cholesterol was 53 points higher. I have actually lowered my cholesterol because of my healthier lifestyle.
I do have a hormone imbalance though, which is what we expected since I was diagnosed with PCOS when I was 20 years old. And to help with the symptoms of PCOS is to lose weight...But my hormone imbalance makes it difficult to lose weight. So I'll be talking to my doc on what she suggests to help me lose weight without having to take medications and such.

1 other Area to actually work on, my triglycerides level was high. Since I am not pre-diabetic (they were actually really good levels!) And I'm not taking meds it is an indicator of obesity, too much fat around midsection and/or too high of a carb diet. So...just proof that I need to continue on my health journey and stay laser focused on my nutrition. I have made huge improvements to my overall health but there are still areas of improvement.

If you feel like you are off, or not sure. TALK TO YOUR DOCTOR! Get your blood work done to see what is going on inside of you. You might be surprised by the results or you might find something that you have to work on. You never know until you get the results! 

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, October 18, 2017

Weight Loss Help: Tips To Stay Motivated

It's easier said than done...Ever heard that one before? It is so easier to say, "I'm going to lose weight." than for it to actually happen right. But...2 things to put into practice is to believe that you can lose weight because belief in something is empowering and realizing that it will not happen over night. It can be so frustrating to go try and lose weight and not lose weight, or lose weight then stall. But...keep on trying. Look at the whole picture.
  • Take monthly pictures to track your progress.
  • Don't weigh yourself daily.
  • Take your measurements once a month.
  • Track your fat % and aim to lower that monthly.
  • Journal your feelings. What you are going through.
  • Don't get discouraged if you gain weight in the beginning especially if you are weight training.
  • Eat healthy and clean most of the time 
  • Have a burger, or chocolate or ice cream or whatever you need to stay sane though... (notice that it isn't and, it's an or you have to decide what you are going to indulge in.) 
  • Enjoy the process. And remember how strong you are mentally and physically. Losing weight is not for the weak. It takes a strong, determined and focused mind set.

So...what can you do today to help you realize how amazing you are doing at your journey?

Want more daily motivation and inspiration? Click here get free daily advice, support, motivand encouragement + a free copy of my Clean Eating guide to help you get started on your health and fitness journey! Are you following my INSTAGRAM yet? Check out my stories and feed to see how I fit a healthy lifestyle into my busy mom life! 

Tuesday, October 17, 2017

Fido Fitness: Pets Need Exercise Too!

Sometimes while we are in our own health and fitness journey we forget about a very near and dear part of our family. I'm not talking about the kids but our 4 legged kids too! Our pets! This post is inspired by puppyspot.com Fido Fitness campaign to help you get fit with your four legged friends!
I grew up with yellow labs, and when Matt and I were first married we added Archer to the family. Fun facts: Archer was half pug half beagle. Making him a Puggle. We got him prior to his breed becoming a popular "designer breed". He was born on our wedding day was named after Jonathan Archer in Enterprise (our favorite show that we watched together). Sadly, beloved 4 legged kid, Archer passed away a year and a half ago at 13 and a half years old. After his exciting puppy days most of the time we found him just chillin' on our couch passed out, or trying to hide from the kids. We did our best to exercise with him because he became overweight around 8 years old as his metabolism started to slow down and he didn't want to go on walks as much. Plus, if you dog was anything like Archer, they LOVE human food! Archer always found ways to get extra food, from the kids throwing it on the ground to getting extra treats. But we had to do some serious exercise with him to help him maintain his weight as he got older.
Of course walks were recommended as the "exercise of choice" by our vet, but there are so many other exercises that dogs can do and that are fun, not just for them but for the whole family! Most dogs need between 30 minutes and 2 hours of active exercise a day depending on the size, breed and overall health. Like a Chihuahua will not need as much active exercise as labrador retrievers, which is a hunting breed. They want to run! If you are unsure how much exercise your dog needs, contact your vet just to be on the safe side, but start with a walk and see how your dog does. Remember, tongue out, ears back and wagging tail are all good signs that your dog is enjoying their walk. If they start to drag behind you panting excessively or are stopping frequently (besides peeing on every mailbox!) you might want to start with less time on the walk and then build up the more you go. Just like with your own journey. You can't expect your dog to go from 0 activity to walking 2+ miles right away. They need to adapt to it too!
Exercise Activities for the whole family! 

Active Fetch
Throw the ball for your pet and have your kids chase your dog! It helps the dog go faster and your kids will enjoy the running too. And don't just stand there waiting for the ball to come back, do some pushups, squats or lunges. You can have your kids join you and see how many squats or lunges it takes for your dog to bring it back to you guys!

Doga!
There is actually some yoga classes with and for dogs. You can just do a search for Doga Classes Near Me to look into any local classes. Or, just let your dog chill with you while you do some yoga!

Interval Running: 
One thing we did with Archer was have him do some running with his walking. You can do interval training with them. Run from one mail box to the next, then walk for 2, then run for one and so forth. Not only is it good training for your dog, but you too, and it could help to discourage them from marking their territory on EVERY SINGLE MAIL BOX! It gets them active and engaged in the walk! Again, if you are doing interval training, you will not need to go on as long of a walk as they will tire out more quickly from the increased activity. But the more they do it the more used to it they will get. Start small, and work your way up.

Swimming:
Have your dog take a dip in the pool too. It's best to visit a lake or find a puppy friendly pool, unless you have one yourself. Not only does it take pressure off of their joints but it is a great cardio workout for them too.

Too hot or cold outside for your pet to walk safely?

The pads on dogs feet are pretty hardy, but...Black asphalt in the summer can burn their feed, and they can get cold paws too. Make sure to always have your pets safety in mind while helping them be healthy. Either invest in booties, or shoes for them to help them or find other ways to exercise them indoors.

Indoor Walking:
Have a treadmill? You can encourage them to take a walk on the treadmill. They might just like it. What we did in our house is play hide and seek. I would hide and Archer would seek me, and sometimes it would time him some time, and he would be running all over the house trying to find me. Just whistle to let them know you are still in an area where they can find you.

Chase:
Also you can play chase in the house. Chase your dog, or have them chase you. Gets you running and them too.

Shadow:
Have a dog that likes to follow you? Walk or run up and down the stairs multiple times in a row. Archer would follow me everywhere I would go, especially when I was pregnant. I would walk up and down the stairs and he would do it right along with me, huffing and puffing the whole way.

In the end, make exercise fun for not only you but your dogs too. Be excited about walks and they will be. Plus they love having that bonding time with their human friends. I would give anything to be able to have Archer sitting at my feet and giving him big hugs right now, but he is watching over us now. Love those dogs for as long as you can, and help them feel and look their best too by living a healthy and active life with them!
Oh...and want to check out some cute Pet Inspired workout clothing? Check out Barks & Burpees for some of the cutest mom dog apparel ever!

Check out some of the awesome info you can get over at puppyspot.com. Be sure to check them out for more info on your dogs breed to help you better understand what they need to be their 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, October 12, 2017

21 Day Fix Approved Apple Cinnamon Protein Pancakes


I am always looking for new recipes, and we love to do pancakes for breakfast on Saturday mornings. A tradition that I got from my Grandpa Ben. I'm super excited for these HEALTHY and 21 Day Fix Approved Apple Cinnamon Protein Pancakes by Beachbody! YAY! for eating normal foods and not having to give up anything to reach my goals!

Apple Cinnamon Protein Pancakes

(source)

Portion Fix Containers: 
½ Purple
½ Red
½ Yellow


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, October 11, 2017

What Is Your Scale Telling You?


I am addicted to my scale. Yep...I fight with myself every morning NOT to get on my scale. I used to be that person that would weight themselves daily, and if I didn't like the number, I would step off, then get back on, maybe lean a little bit to make the number go down, just a little bit. Even weigh myself multiple times a day to see if there was a change (like right after a workout) Then if that scale number wasn't where I was hoping it would be...I would get PISSED at myself and think...What can I do better?
Any of this sound familiar?
I have finally dropped back to weighing myself weekly to check my progress, but even then, I I have a goal to only do it once a month because honestly...What is that scale telling you? Does that number define how you feel on the inside? Does that number tell you how amazing you are? Does that number define how many people you could inspire that day through your actions and words? Does that number tell you how amazing you are?
It tells you how strong gravity is pulling your mass down to the earth. THAT'S IT! And it can fluctuate so much depending on how much water you are retaining, if you are on your period, how much you ate the day before, if you have had a bowel movement or not. It's time to break up with your scale.
If you are a habitual weigher, I challenge you to not step on that scale daily. Cut back to once a week. Make a slow steady change. Then try to cut back to once every other week...Then once a month. Heck if you can do it, ditch the scale all together because again, it doesn't tell you the whole picture of what your journey is doing for you. You can see more progress in body from the way that you feel or in monthly progress pictures.
Don't ever let anything judge you. Live your life the way you want to and not how media or society thinks it should be. Rock your life. Rock how you feel!

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, October 10, 2017

Plus Size Fitness: Core Strengthening Workout

Who wants stronger abs??? Who wants stronger abs without doing any crunches?!? Check out these exercises that will work your entire core! 

Complete 3 sets of 8-15 reps per side with a 30-45 seconds rest between each exercise.








Want more PLUS SIZE FITNESS EXERCISES? Check out this Total Body Strengthening Workout

PIN FOR LATER


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, October 5, 2017

October's Clean Week Group


Are you ready to get started again but not sure where to start, or what will work best for you? Or do you find it difficult to get in and stay in a healthy routine? Do you have goals but not sure how to get started? Wanting to change but not sure you want to make a long term commitment?


I challenge you to 1 week...

1 week of clean eating

1 week of workouts at your own pace

1 week of superfoods to kick cravings




Is your health worth the investment of 1 week...YES!! You and your health are worth it!!

Give me 1 week to see how easy it can be to implement clean eating and fitness into your daily routine.
I'm opening up a special group running week long challenges. 1st week long challenge begins MONDAY OCTOBER 16! Order today so that you are in the FIRST week's group for a special giveaway! WANT TO JOIN ME? ORDER THE BRAND NEW CLEAN WEEK program! It's here to help you commit to your first week and ROCK IT! With 7 samples of Shakeology, nutrition guide to help get your eating on track and daily exercise that are specifically designed to help you see results in just 1 week! Yep, just 1 week! Plus you get ME as your coach to help you through it all and a whole group of others just like you to support you too! AVAILABLE in US, Canada NOW and UK (starting Oct 19!) 



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, October 4, 2017

Working Out After Surgery or Extended Break

I'm back in my old schedule after my appendectomy 6 weeks ago. Not being able to workout, like really workout, has been hard for me. I honestly didn't think it would take that long, but I could feel my insides pulling when I was trying to do some exercises and it didn't feel comfortable. So why push things. I took a long recovery and now I am feeling great and ready. But 6 weeks without working out was hard mentally. I need my daily exercise to get through the day. It's my personal therapy session and helps me be a better mom. I'm not going to lie, I started to get the blues a bit during recovery and that was hard to get over. But...now that I am 2 days strong into my workout routine, mentally, I'm feeling so much better. Body wise, I AM SORE AF!

Are you just getting back into exercise after an extended break? Here are some things to remember:

How often do I need to work out? 
Anything is better than nothing but a good rule of thumb is 3 days a week. Basically every other day. Then try to remain active the other days, by going on a walk, doing yoga or stretching. I'm personally following the 21 Day Fix program right now, which is a 7 day a week program for 3 weeks. Each workout during the week is different, and rotates between total body strength training (there's 2 of these in the week), cardio, upper body, lower body, yoga, pilates.

How long should my workouts be? 
There are a ton of 20-30 minute workouts out there like 21 Day Fix or 22 Minute Hardcore. They are great because they are easy to fit into your schedule because they are 30 minutes or less. But remember workouts that are short, tend to be more intense. Because in order for your body to benefit from short workouts you have to push yourself. 40-45 minute workouts are a good amount of time for lesser intensity workouts. Honestly, I have been taking breaks when I need them and my 30 minute workout on Monday ended up taking 45 minutes. But, as I get stronger and better, I won't need as many breaks. Listen to your body!
What's the best time of day to workout? 
That is your choice. What time of the day is easiest for you and that you can do on a regular, consistent basis. Are you a morning person, afternoon or late night exerciser. First rule of thumb, is to find the time in your schedule. Sit down with your schedule for you and your entire family and block out 30-45 minutes every day. Preferably at the same time each day so that it is easy to remember and can be developed into a habit.

What to eat before you exercise
Depends on what type of workout and really how you feel. For years, I didn't eat anything before I exercised. Especially for running. It made me sick to my stomach to run with food in my stomach. But, it is a good idea to give your body some fuel to use while you exercise. A banana is a good snack to eat before a workout plus it helps to reduce cramping with the potassium in it. If you are going to really hit it hard, a healthy snack of carb and protein is PERFECT! Like a whole wheat english muffin with some peanut butter in it. But you do have to count that towards your containers a day if you are following the nutrition fix program! And I personally enjoy my "no excuses juice"15 minutes before my workout. It's a pre-workout drink that helps to give me energy without caffeine or the jitters and helps my endurance while I am exercising!

How much weight should I use during my exercises? 
When you are getting back into exercise, you have to start over again. Which means, get back slowly into your exercise. For me, I go back to 0 weights, then work my way up. But the great thing, I'm not down for long. Muscle memory is an amazing thing! Listen to your body and add weights when you are feeling up to it and go slow. Don't add too much too quickly otherwise you can injure yourself.

Feeling sore after your first workout? WORKOUT MORE! 
This is my thinking. Your body needs movement to help loosen up those sore muscles you worked the other day. If you are feeling sore. MOVE. As much as it hurts, and I get it, but MOVE THOSE MUSCLES. Within 5 minutes you will not be feeling sore and after your workout you will feel amazing. But also remember, don't push yourself so hard during your workout that you injure yourself. Day 1 of your exercise do 50% max effort to allow your body to adjust. Then the next week increase your effort and go from there. Your body needs time to adapt, and it will adapt very quickly!

What to eat after your workout
Remember to get a good snack in after your workout. Your body has worked hard. Aim for protein rich foods to help your body heal and recover faster. Personally, I like to use Shakeology as my after workout snack. Plus with it being a chocolate shake, yeah, it feels like I'm cheating just a little. I'm a little rebel!


Are you ready to get started again but not sure where to start, or what will work best for you? Or do you find it difficult to get in and stay in a healthy routine? Do you have goals but not sure how to get started? Wanting to change but not sure you want to make a long term commitment?

I challenge you to 1 week...

1 week of clean eating

1 week of workouts at your own pace

1 week of superfoods to kick cravings



Is your health worth the investment of 1 week...YES!! You and your health are worth it!!

Give me 1 week to see how easy it can be to implement clean eating and fitness into your daily routine.

I'm opening up a special group running week long challenges. 1st week long challenge begins MONDAY OCTOBER 16! Order today so that you are in the FIRST week's group for a special giveaway! WANT TO JOIN ME? ORDER THE BRAND NEW CLEAN WEEK program! It's here to help you commit to your first week and ROCK IT! With 7 samples of Shakeology, nutrition guide to help get your eating on track and daily exercise that are specifically designed to help you see results in just 1 week! Yep, just 1 week! Plus you get ME as your coach to help you through it all! AVAILABLE in US, Canada and UK (starting Oct 19!) 

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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