The new year is right around the corner. What does this mean to you? A new year of failed fitness goals? I say, don’t set a “new year resolution”! Why set yourself up for failure and disappointment? Look at fitness and health as an everyday choice not just some fad to hop on. Look at fitness as your lifestyle. I know, I know! We hear that all the time! What does it really mean? I never truly grasped the concept until this past summer when I began our HARDbody challenge. We need to make a daily, conscious decision of health, fitness and positive attitude. Meal preparation and daily workouts will start you on your way! Surround yourself with those that are like-minded. This year, beginning now, let’s make the decision to live a life worth living! Our health, our body is all we have! Make it the best it can be! Start small.. Maybe a daily walk and build into weights, circuit etc. I am here for you! I want to help you make the right decisions in your fitness journey. You’re not alone! It won’t be easy but with the right mindset, you CAN do this!
Category Archives: General
I’m at a crossroads in my life… I have let God take control and sometimes I feel lost with His plan and others I feel strong in the way He is guiding me. A few months ago I had clear direction in my business life. I had a feeling of being pushed into school again as a physical therapist assistant. It seemed as if everything was leading me to that direction and now I am lost with that decision. Does God lead us to a decision then back track or is that me second guessing His plan? I would continue my personal training business if I were to go back to school. I just CAN’T imagine going back at this point in my life, it scares the heck out of me.
I guess I just feel lost in life at this moment… Do you ever feel that way? I have been having some really hard times with my ex and I think that has made me question things. I have been completely content with not having a man in my life. Again, leaving it in God’s hands to bring me someone when He is ready for me to be loved. Well the good ole’ ex just decided to unintentionally rub it in my face and tell me that he can’t believe I am not dating someone and that my clock is ticking! What the?!?!?! lol Okay, Im no spring chicken but come on now! Anyway, I think his words have made me feel lonely and lost in my personal life. I have this aching feeling of wanting to share my life with someone and have the above scripture be true in my life…Not only have I not snagged a guy but my besties and I just don’t hang out like we used too. Maybe this is God’s way of nudging me to be a little more persistent in my guy scouting? or to actually scout because, let’s face it, I haven’t been…haha.. Also, another thing is my daughter. I have been having a really hard time with being a single parent. I find myself, frustrated and resenting the fact that my ex has NO idea how hard this is. He offered to take her more when I needed it and I just broke down.. haha emotional girl stuff I guess. My beautiful munchkin is a handful at the age of 2.5 and sometimes I just give in to her because I’m just plain tired of fighting. Sigh….. However, her smile and laugh bring the most joy to my life than I could EVER imagine! How can a child be so magically horrific and chaotically divine at the same time
I have realized lately that I kinda have missed out on a big part of my life. The adventurous side! I have always been an outdoorsy sort of girl but my ex was NOT! haha. Now I have Addison and I just don’t make the time…. I have been watching these documentaries that show people hiking the Appalachian Trail etc and I so want to do something like that! I mean, I know it will never be to that extent but at least go hiking, camping, boating etc like I love to do! I sometimes let my daughter hold me back but I just need to let her experience these things with me! How much fun would she have?!?! I loved being a kid and my mom would let us explore the 10 acres we lived on, go swimming in the river or go hiking at Mount Scott! The most memorable times were growing up in good ole’ Ardmore, OK 😉 So, I believe I will begin this part of my life now… I’m sure you will begin to hear about it very soon!
My work is staying busy but I had to back off from the blog and daily workouts. I was getting overwhelmed, something I do very easily… I have had a lot more time for the things I need to do and hope to start posing videos for you all as we have talked about before. I think the videos will be very helpful and will be a little less time-consuming for me 🙂 The HARDbody class is still going strong, even through our Texas heat! WOW today was a killer! We plan on finding some shade for our next class 🙂 I am so excited to have such a great class of beautiful women that inspire me to push harder! Training is at an all time high! I love giving the personal attention and love hearing and seeing success stories! Each client has their own story and I am blessed by each one of them!
I am still staying on track with my fitness goals. We have passed our deadline but I still continue to push to get closer to my goal. I am taking each day in stride and am learning everyday about my willpower or lack there of 😉 Somedays are better than others, I guess we all have that, right?
I know, looking in, my life seems pretty ideal. My brother pointed that out to me in a joking matter a few weeks ago and I do know that I have been blessed. I am thankful for all that I have and all that God will give me. Every day has its moments of taking steps forward and some backwards. I take each step to learn about myself and about my God. That’s all that can be expected, I believe
I wanted to share a few photos from this past weekend… I am kinda on a not so perfect slump in my eating. I’m still working out 5 days a week but just not eating as clean as I know I should to get to my goals.
Bathing suit season is here! I really want to buy a new bathing suit! I have had all of mine for years and I am finally at the point where I’m getting inspired to buy a new one 🙂 I love Teeny B Bikinis! They are skimpy and sexy with a brazilian booty cut! yay!! haha Anyway, this is a good one of me, I mean, if I’m sitting my stomach pooches so laying down and standing pics are better 😉 lol You will see one on my FB of my not so perfect tummy. One day I’ll get the abs I dream of
See, I do workout in my skivvies! Thought I’d share since I said a while back that it’s very freeing and sure makes you realize the areas that jiggle! lol
For being the key to weight loss, your metabolism is incredibly simple. It’s just all of the chemical processes in your body added up. So the higher your metabolism, the more calories you burn. And while your metabolic rate is influenced by genetics, your workout can really rev it up big time.
Exercise can increase metabolism in three ways: 1. It burns calories during the workout session. 2. It burns additional calories directly following the workout session, which is known as the afterburn affect. This post-exercise metabolic boost can last 24-48 hours. 3. It increases calorie-burning lean muscle mass. One pound of muscle burns an extra 6-50 calories a day.
But when it comes to boosting your metabolism, not all exercise is created equal. Here, how you should prioritize your workouts to get your metabolism humming:
#1 Choice: Strength Training Lifting weights will boost your metabolism in all three ways and should be your first priority if you really want to burn more fat more easily. Have you ever noticed that men can lose weight by cutting out their nightly ice cream while women have to count calories like crazy before the scale will even budge? That’s because men tend to have more metabolically active muscle than women. Complete a total-body strength-training program two to three days a week to build significant lean muscle mass and boost your metabolism, even if you’re cutting calories.
#2 Choice: Interval Training This type of cardio workout, in which you push your exercise intensity for a short period of time and then recover, will burn calories during exercise as well as give you an afterburn effect. In one study comparing the effects of 15 weeks of interval training with 20 weeks of steady-state endurance training, researchers found that the participants who completed interval workouts lost nine times more fat than those who completed endurance workouts.
#3 Choice: Steady State Endurance Cardio and Aerobics When you hit the pavement, you burn calories during the run, but you don’t get the benefit of an afterburn effect or of building muscle. And be careful: If you overdo it, you could actually end up losing muscle, which can slow your metabolism. In one study published in the International Journal of Sports Medicine, participants completed six long runs in seven days, after which the average weight loss was 6.1%. However, 5% of their weight loss came from lean mass and only 1.1% came from body fat. Stick to a little running—about 30 minutes on the days following your strength-training sessions—to help recover from your workouts without burning through muscle.
FOODS TO BOOST YOUR METABOLISM
They say attitude is everything and when it comes to achieving and maintaining a healthy weight, this certainly holds true. Physical change will not happen until you make a mental change. Are you going about this all the wrong way? Yo-you dieting? The mental change will come about when you realize you do not need to diet anymore. You need to eat healthy, exercise and not obsess about the scale. Nothing is going to be perfect overnight; you have to give yourself time to lose weight, weight train and be kinder to your body. If you have a bad day and eat something not too healthy, you have to forgive yourself and move forward. Do you wreck the whole day with food choices, thinking since you screwed up one meal, why not make the whole day a massive binge day? Be kinder to yourself and realize it was one mistake, get back on the wagon and just do it.
Your mental state before you start a workout can play a big part in how that workout goes. Yes, working out can help improve your mental state by pumping those endorphins through and relieving stress. But who wants to just “get” through a workout? Enjoying the workout and being proud of it is so much more beneficial. By going into your workouts with a better attitude you are ensured to get much more from it. Enjoying your workout will help you push harder. You’ll improve your endurance, your stability, your muscle strength much faster if you push it.
I had to start from the beginning. I had to re-adjust my mentality before I could commit to such a program. I had to start thinking that I CAN do this and soon enough I began to believe it!
Hello HARDbody challengers!
I hope the weekend was a good one for you all! I wanted to take a minute to talk about how to stay focused on your goals, whether it’s a holiday, work event or just a bad day. We all have rough patches in our fitness life, if you’ve read my story, you know that even as a trainer, I’ve had my pit falls. We are on day 6 of our 98 day HARDbody challenge and keeping these key factors in mind will help you stay on the right path. Staying healthy or sustaining your weight loss routine can be very challenging, especially when you first embark on changing your everyday routine. But you will never regret taking control of your future and living a much healthier life. It requires consistent work, but once you create a routine, it will feel like small steps to avoid major health problems. The accomplished feeling and positive results will be like nothing you’ve ever experienced
1. Nike has the best slogan, JUST DO IT! It’s so true in our fitness lives… My client this morning said that the hardest part of working out is showing up. I challenge you, don’t look back, keep moving forward. Take the first step towards your fitness goals and don’t think twice. Put your tenni’s on and just do it!
2. Humans are creatures of habit and the first few weeks while your body adjusts to changes can be tough, but you will find your body craving the healthier foods and the daily workouts. Creating a schedule for your workouts is a key factor along with planning your meals. Make sure it works for your life because otherwise it’s easier to fail. Life is all about balance and that’s why it’s important to also schedule your days off like our active rest weekends.
3. It’s easy to forget how great you feel after a tough workout. Everyday can be a struggle to remind yourself of this, especially when you’re tired or stressed. No one ever regrets a good workout and yet how many of us regret sitting on the couch all night or eating that greasy pizza? It can take time to see results, so the best thing you can do is ignore the excuses and discouraging thoughts, and stay focused on your goal
4. Find ways to create a healthy environment in your home and office. Discard anything that promotes unhealthy habits, like salty snacks in your office. Also set up an area of your house for indoor workouts. Create a relaxing environment somewhere in your house to de-stress, since stress causes your body to crave sugar. Keep a protein snack in your car like unsalted nuts to curb cravings before you hit up your kitchen the second you walk in the door!
5. Many people don’t understand or don’t want to believe that being healthy is not something you GET TO – it’s something you live by. Once you recognize it’s not just a few months of workouts or dieting, you learn to take it one day at a time. You’ll learn what things you can do without and how to slowly change bad habits.
Well let’s see here… This weekend I didn’t do too well with staying on track. Friday evening I had every intention of just having a few drinks and being home early after a bday party BUT it so didn’t work that way. I ended up having a few too many michelob ultras, jello shots(yes, Im living vicariously through my college years), played beer pong(oh my! I seriously have issues) and then I stayed up until 3:30 am!! This of course made for a rough day on Saturday… I did not work out or even have an active rest weekend, I left the active part out. LOL! This is why I don’t like to drink and stay out late too often. Plus, I didn’t eat much then when I was hungry, I ate pizza… Sunday was a no workout day as well but I did stay on track with eating…
So, its spring break time!! What do you think of when you think of these words? This is what I use to think and how my spring break use to be, back in the day. Isn’t it funny how life changes as we “grow up”
Monday was a great day, back on track! This week won’t be as intense due to her not being in school, so I’m doing what I can.
Breakfast: 2 hard boiled eggs, greek yogurt
Snack: almonds and raisins
Lunch: Salad with chicken
Snack: greek yogurt and almonds
Dinner: grilled chicken and asparagus
Breakfast: 3 egg omelette with chopped asparagus, cherry tomatoes and ground turkey
Lunch: Chick fil a salad
Dinner: grilled chicken and broccoli and 2 chocolate chip cookies 🙂
no workout today 😦