Monday, December 31, 2012
NEW YEAR ... NEW YOU
This is the time of year where everyone starts making resolutions to get healthy and it's not to late for you to make the same decision. It's so easy as the days and months drag on to lose focus of your goals so this year think about making a reasonable goal that you will be able to achieve. Think about making a goal for each of the following... Mind, body and spirit. When making a goal for the body start easy I think that too many people try to go to hard to fast and thats when they give up. Try making your goal to make it to the gym or to work out 2-3 times a week. This is an attainable goal and you are setting yourself up for success. I like to call this the 30-60-90 plan which means for your 90 day goal making it to the gym 2-3 times a week, your 60 day goal can be to cut out something that you can do without (start by cutting back) and your 30 day goal could be to drink 5 glasses of water a day. These are all attainable and shouldn't make you feel overwhelmed but you will feel empower as the months go by knowing that you are contributing to a year of health and wealth. All that being said my mind goal is to write more blogs and continue to research info that is useful for the readers. My body goal is to possibly run another 1/2 marathon. My spirit goal is to pay it forward more often and as much as possible. Happy New Year and I look forward to a great start to 2013. XOXOOX
Sunday, November 18, 2012
Being THANKFUL ... week 4 workouts
As Thanksgiving approaches and I start seeing everyone post about what they are truly thankful for I begin to think about all the things that we all have that we might take for granted. I'm talking about the normal everyday simple things that we might not always acknowledge. I'm thankful to have this strong, healthy and limber body, to have the ability to walk, breathe and see. There are so many things that we can be thankful for and I think that we owe it to ourselves to take care of this body, this temple, this vessel that we've been given. I know that sometimes with the pressures of life its hard to get out there and commit time to exercising or eating healthy but even if you just take a 30 min walk around the neighborhood you are strengthening your body. There are many people that aren't able to walk, to see or to even breathe who would love to be able to have that ability so for me that is my driving force. I will run every step, see everything and be thankful for every breath in their honor. FOREVER THANKFUL <3
MON-WED-FRI
30 min cardio
30 jumping jacks
30 squats
30 walking lunges
30 skaters
30 donkey kicks
*repeat this 3 times
*Skater: Stand with your feet together. Step out to the side and bring your opposite foot behind you, tapping toes to the floor arms follow. Think about looking like an ice skater.
*Donkey Kicks: Start on all fours, kick right leg up and back then switch.
TUE-THURS
50 jumprope
15 push ups
50 mountain climber
15 tricep extentision
2x 25sec plank
15 lateral raises
*repeat circuit 3 times
*Tricep extension: Start with arms above head together holding a weight, slowly lower then extend back up to starting position.
*Lateral Raises; Start with arms down to your side with weights in hand, lift arms straight out to the sides mimicking a T.
Be thankful for all you have because life is to short not to be. XOOXOOXOX
MON-WED-FRI
30 min cardio
30 jumping jacks
30 squats
30 walking lunges
30 skaters
30 donkey kicks
*repeat this 3 times
*Skater: Stand with your feet together. Step out to the side and bring your opposite foot behind you, tapping toes to the floor arms follow. Think about looking like an ice skater.
*Donkey Kicks: Start on all fours, kick right leg up and back then switch.
TUE-THURS
50 jumprope
15 push ups
50 mountain climber
15 tricep extentision
2x 25sec plank
15 lateral raises
*repeat circuit 3 times
*Tricep extension: Start with arms above head together holding a weight, slowly lower then extend back up to starting position.
*Lateral Raises; Start with arms down to your side with weights in hand, lift arms straight out to the sides mimicking a T.
Be thankful for all you have because life is to short not to be. XOOXOOXOX
Tuesday, November 13, 2012
when REST is needed ...
So after being sick since Friday I thought it would be the perfect time to blog about working out while sick. There's been much research done on the topic both for the pros and cons of working up a sweat while sick but, it all depends on how you feel. Staying healthy is the main thing and not ending up more sick should be the main focus.
safe to exercise at low intensity levels
Runny nose
Sneezing
Scratchy throat
Recommended to take 5-7 days off
Fever
Dry cough
Sore muscles
Vomiting
Diarrhea
I know that sometimes you might not want to take the time away format the gym especially if you are in a groove but trust me its for the best. So here's to a healthy holiday season and I'll be posting next weeks workouts soon :)
safe to exercise at low intensity levels
Runny nose
Sneezing
Scratchy throat
Recommended to take 5-7 days off
Fever
Dry cough
Sore muscles
Vomiting
Diarrhea
I know that sometimes you might not want to take the time away format the gym especially if you are in a groove but trust me its for the best. So here's to a healthy holiday season and I'll be posting next weeks workouts soon :)
Becca's take on the last few weeks
Support System is Key!
It has been four weeks since I started this journey and I could not have done any of this with out the AMAZING support from Michelle. I think it is so important to find someone who celebrates in your victories and picks you up in your defeats. I am accountable to myself and the results I want to achieve but I also feel accountable to Michelle because she is in my corner. I push myself harder because I see that through her support I can do it. I think this has been key to my small successes thus far. I think that since we are so close to Thanksgiving I wanted to say “Thank you!” to Michelle she is amazing and supportive and I can not begin to explain what she has done for me in terms of my Confidence and Ability. Because of her continuous support I am able to get up every morning and push myself harder than I ever imagined I could. THANK YOU! <3 data-blogger-escaped-br="br">
Love,
Rebecca
It has been four weeks since I started this journey and I could not have done any of this with out the AMAZING support from Michelle. I think it is so important to find someone who celebrates in your victories and picks you up in your defeats. I am accountable to myself and the results I want to achieve but I also feel accountable to Michelle because she is in my corner. I push myself harder because I see that through her support I can do it. I think this has been key to my small successes thus far. I think that since we are so close to Thanksgiving I wanted to say “Thank you!” to Michelle she is amazing and supportive and I can not begin to explain what she has done for me in terms of my Confidence and Ability. Because of her continuous support I am able to get up every morning and push myself harder than I ever imagined I could. THANK YOU! <3 data-blogger-escaped-br="br">
Love,
Rebecca
Sunday, November 4, 2012
Week 3 workouts
It's been a few weeks since I've started posting the workouts so this week we will be kicking it up a few notches. Hope your ready to burn calories and tone up.
Monday-Wednesday-Friday
50 Jumping jacks
15 Push ups
12 Burpees (start in standing position... squat down with hands on the ground... kick legs back to be in the plank position... bring feet back to hands in squat position and jump straight up.)
50 Bicycle crunches (crunch position with hands behind your head...meet alternating elbow to alternating knee)
50 Bicep curls (25 each arm)
1min Plank (Push up position lower to your elbows and stay... keep abs tight and butt low)
*Repeat this cycle 3-5 times (the more the better) with 1 min rest between cycles.
Tuesday-Thursday
1min Mountain Climbers (start on ground keep hands on ground and bring knees to chest as fast as you can)
50 Walking lunges
25 Squats
10 Jump Squats (starting in squat position.... squat down... Jump up as high as you can and land in squat position)
25 Calve raises on each side (stand on tippy toes..lower and go back up to toes)
50 Toe touch crunches (legs straight up laying on back and reach for your toes lifting your shoulders off the ground)
*Repeat this cycle 3-5 times with 1 minute rest between set
I tried to explain some of the exercises this week and hope that they are easy to understand. Happy Burning!! Have a wonderful healthy week XOOXOXO.
You'll always get out what you put in.. so put 100% in !
Monday-Wednesday-Friday
50 Jumping jacks
15 Push ups
12 Burpees (start in standing position... squat down with hands on the ground... kick legs back to be in the plank position... bring feet back to hands in squat position and jump straight up.)
50 Bicycle crunches (crunch position with hands behind your head...meet alternating elbow to alternating knee)
50 Bicep curls (25 each arm)
1min Plank (Push up position lower to your elbows and stay... keep abs tight and butt low)
*Repeat this cycle 3-5 times (the more the better) with 1 min rest between cycles.
Tuesday-Thursday
1min Mountain Climbers (start on ground keep hands on ground and bring knees to chest as fast as you can)
50 Walking lunges
25 Squats
10 Jump Squats (starting in squat position.... squat down... Jump up as high as you can and land in squat position)
25 Calve raises on each side (stand on tippy toes..lower and go back up to toes)
50 Toe touch crunches (legs straight up laying on back and reach for your toes lifting your shoulders off the ground)
*Repeat this cycle 3-5 times with 1 minute rest between set
I tried to explain some of the exercises this week and hope that they are easy to understand. Happy Burning!! Have a wonderful healthy week XOOXOXO.
You'll always get out what you put in.. so put 100% in !
Pieces to the puzzle ....
The last piece of the puzzle:
I finally hit my lightbulb moment this morning. While I am used to eating healthy, waking up early to go to the gym. While I am making small progress in my shape and strength I realized I need to make a dramatic change to get the results I am looking for. I have decided to commit to not drinking until November 23rd. I want to see how this small change will impact my progress. I am making this commitment for me. I know it is going to be a challenge but I am really excited to challenge myself this next month. I have found that when I drink I make poor diet choices and I am tired of simply maintaining. I want results and I owe that to myself! I am so excited to see what the next few weeks hold for me!
Love,
Rebecca
Loving Becca's honesty and I know a lot of us can feel like this from time to time. If you haven't already done so, it's definitely time to kill the all-or-nothing attitude. One great way to do that is to get real regarding setbacks. We are all bound to have lapses on the road to health and wellness, so it's critical that we learn how to handle small failures positively, to minimize their long-term destructive effects. One setback is one setback -- it's not the end of the world, nor is it the end of your journey toward a better you!
A bend in the road isn't the end of the road unless you fail to turn. XOXOX
I finally hit my lightbulb moment this morning. While I am used to eating healthy, waking up early to go to the gym. While I am making small progress in my shape and strength I realized I need to make a dramatic change to get the results I am looking for. I have decided to commit to not drinking until November 23rd. I want to see how this small change will impact my progress. I am making this commitment for me. I know it is going to be a challenge but I am really excited to challenge myself this next month. I have found that when I drink I make poor diet choices and I am tired of simply maintaining. I want results and I owe that to myself! I am so excited to see what the next few weeks hold for me!
Love,
Rebecca
Loving Becca's honesty and I know a lot of us can feel like this from time to time. If you haven't already done so, it's definitely time to kill the all-or-nothing attitude. One great way to do that is to get real regarding setbacks. We are all bound to have lapses on the road to health and wellness, so it's critical that we learn how to handle small failures positively, to minimize their long-term destructive effects. One setback is one setback -- it's not the end of the world, nor is it the end of your journey toward a better you!
A bend in the road isn't the end of the road unless you fail to turn. XOXOX
Sunday, October 28, 2012
Week 2 workouts .... Stay strong and lean!
Monday-Wednesday-Friday
50 Crunches
15 Push ups
1 min Plank
30 sec Side Plank (right side)
30 sec Side Plank (left side)
50 Crunches
* Repeat 2x with 2 min rest between ..... Only if you want 6 pack abs :)
20 min Cardio (run, walk or bike)
Tuesday-Thursday
50 Jumping Jacks
30 sec Mountain Climbers
15 Jump squats
*Rest 1 minute
50 Walking Lunges (25 each leg)
15 Push ups
50 Jump rope
*Rest 1 minute
*Repeat this circuit 3 times.... Happy Burning :)
Saturday and Sunday
Rest days unless you choose to do some light exercising or stretching.
Remember that you are welcome to change any of these days and make it fit your schedule. Also remember that you can't out exercise a bad diet.
This weeks focus ... Less salt
This weeks go to snacks ... Pumpkin seeds. When you are carving those awesome pumpkins getting ready for halloween save the seeds and bake them for the perfect go to snack. Add some cinnamon for a little sweet and salty twist or try some garlic and onion powder for a salty treat.
50 Crunches
15 Push ups
1 min Plank
30 sec Side Plank (right side)
30 sec Side Plank (left side)
50 Crunches
* Repeat 2x with 2 min rest between ..... Only if you want 6 pack abs :)
20 min Cardio (run, walk or bike)
Tuesday-Thursday
50 Jumping Jacks
30 sec Mountain Climbers
15 Jump squats
*Rest 1 minute
50 Walking Lunges (25 each leg)
15 Push ups
50 Jump rope
*Rest 1 minute
*Repeat this circuit 3 times.... Happy Burning :)
Saturday and Sunday
Rest days unless you choose to do some light exercising or stretching.
Remember that you are welcome to change any of these days and make it fit your schedule. Also remember that you can't out exercise a bad diet.
This weeks focus ... Less salt
This weeks go to snacks ... Pumpkin seeds. When you are carving those awesome pumpkins getting ready for halloween save the seeds and bake them for the perfect go to snack. Add some cinnamon for a little sweet and salty twist or try some garlic and onion powder for a salty treat.
Saturday, October 27, 2012
I WORK OUT ......: Becca's take on last week ... Numbers don't mean a...
I WORK OUT ......: Becca's take on last week ... Numbers don't mean a...: It is a Marathon not a Sprint….. The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend tr...
Becca's take on last week ... Numbers don't mean a thing.
It is a Marathon not a Sprint…..
The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend traveling, spending a month in San Francisco, eating and drinking and eating and drinking, Indulging in Napa, at concerts, and with friends mixed with hardly any exercise. I am sure you are catching my drift. Late summer early fall of 2012 was certainly one to cherish in my life. Things are finally starting to calm down and in the aftermath I have come to a place where I am not content. All of my indulging has finally caught up with me.
I am finally back into my routine of exercising, focusing on diet and drinking less. So I thought after one week of consistency I would have seen some sort of result when I stepped on the scale this morning. I've nearly passed out mid work out at the gym every session this week so far and when I stepped on the scale afterward it had not moved an inch. I was frustrated, questioning why am I getting up at 5:30am every single morning, how is my body ever going to change to be one that I am truly proud of; it really seemed that all of this is pointless. That I am going to have to get used to the almost 10 extra pounds I am carrying around from the past three months. Then I spoke with Michelle, it turns out my body is thinking that this is my new normal, that it took three months to get this way and will take time and hard work to see progress. None of this happened over night so I need to continue be consistent and patient. So this week was a perfect start to consistency with exercise, diet and drinking less. I also reminded myself that continuing what I am doing is way better than giving up. There are benefits to this I just need to slow down and be proud of my steps every day even if they may be small.
Love,
Rebecca
I think that a lot of times we get into a funk when they don't see immediate results. You must remember that you didn't gain the weight over night and you are certainly not going to lose it over night. Patience and hard work will always prevail you just have to stick with it and keep your goal in sight. If you do I promise you that you're going to get out what you put in. At the end of the day its important to remind yourself that the number on the scale doesn't define who you are and what your worth. Living a healthy and happy life will enrich your quality of life not a number on a scale.
Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you--you go to it.Success is a journey, not a destination. Focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try-and keep trying.
Everyday is a good day to SUCCEED!!
XOXOOX I'll be posting next weeks workouts tomorrow so check back :)
The past three months have been filled with birthdays and drinking and birthdays and drinking, weekend traveling, spending a month in San Francisco, eating and drinking and eating and drinking, Indulging in Napa, at concerts, and with friends mixed with hardly any exercise. I am sure you are catching my drift. Late summer early fall of 2012 was certainly one to cherish in my life. Things are finally starting to calm down and in the aftermath I have come to a place where I am not content. All of my indulging has finally caught up with me.
I am finally back into my routine of exercising, focusing on diet and drinking less. So I thought after one week of consistency I would have seen some sort of result when I stepped on the scale this morning. I've nearly passed out mid work out at the gym every session this week so far and when I stepped on the scale afterward it had not moved an inch. I was frustrated, questioning why am I getting up at 5:30am every single morning, how is my body ever going to change to be one that I am truly proud of; it really seemed that all of this is pointless. That I am going to have to get used to the almost 10 extra pounds I am carrying around from the past three months. Then I spoke with Michelle, it turns out my body is thinking that this is my new normal, that it took three months to get this way and will take time and hard work to see progress. None of this happened over night so I need to continue be consistent and patient. So this week was a perfect start to consistency with exercise, diet and drinking less. I also reminded myself that continuing what I am doing is way better than giving up. There are benefits to this I just need to slow down and be proud of my steps every day even if they may be small.
Love,
Rebecca
I think that a lot of times we get into a funk when they don't see immediate results. You must remember that you didn't gain the weight over night and you are certainly not going to lose it over night. Patience and hard work will always prevail you just have to stick with it and keep your goal in sight. If you do I promise you that you're going to get out what you put in. At the end of the day its important to remind yourself that the number on the scale doesn't define who you are and what your worth. Living a healthy and happy life will enrich your quality of life not a number on a scale.
Success is not a race, be patient.
Success leads to success.
Success is always a work in progress.
Success doesn't come to you--you go to it.Success is a journey, not a destination. Focus on the process.
Some people dream about success... while others wake up and work hard at it.
Success is achieved and maintained by those who try-and keep trying.
Everyday is a good day to SUCCEED!!
XOXOOX I'll be posting next weeks workouts tomorrow so check back :)
Wednesday, October 24, 2012
EVERYTHING in moderation .... including Halloween candy.
Sitting here on the couch watching the World Series and thinking about the challenges we face with weight loss and healthy eating. Immediately my thoughts turn to the nearest holiday which is the dreaded Halloween. Dressing up in skimpy clothes and parading around at a party has never really been my thing. I much more for wearing a baggy sweater and some comfy pants while handing out candy from the drive way next to a toasty fire. Anyhow that is neither here nor there but, I was thinking this would be a fantastic blog topic. So I googled some info on the most popular halloween treats and thought I'd share them with you. While I'm always one for eating candy I try to stick to the "moderation" rule. This meaning 1 and done is usually enough and if you're anything like me eating one small piece of candy and being done is a hard task. So the next time you walk by that candy dish at work, the halloween isle at the store or someone gives you candy think about it for a few minutes before you do and you might surprise yourself.
Hersey kiss ... 26 calories
M&M plain fun size... 88 calories
M&M peanut fun size... 93 calories
3 Muskateer fun size ... 64 calories
Reese's PB cup ... snack size 88 calories ... mini 44 calories
Almond Joy... 80 calories
Butterfinger ...100 calories
Kit Kat ...73 calories
Milky Way ... 75 calories
Snickers ...80 calories
Twix... 50 calories
Milk Duds ... 40 calories
Skittles... 80 calories
Candy Corn ... 11 pieces/ 70 calories
So you see they aren't as bad as they could be if you eat them in moderation. So my advice to you if you're like me and cant resist the sweets limit yourself to 1 piece a day. You will look forward to it and won't feel so guilty if you only have one piece. You only have one life so get out there and enjoy it and take a minute to indulge in lifes little pleasures. After all you work you butt off for it (literally).
XOOXXO
Just think of all those women on the Titanic that said, 'No thank you' to dessert that night. And for what ?
-Erma Bombeck
Hersey kiss ... 26 calories
M&M plain fun size... 88 calories
M&M peanut fun size... 93 calories
3 Muskateer fun size ... 64 calories
Reese's PB cup ... snack size 88 calories ... mini 44 calories
Almond Joy... 80 calories
Butterfinger ...100 calories
Kit Kat ...73 calories
Milky Way ... 75 calories
Snickers ...80 calories
Twix... 50 calories
Milk Duds ... 40 calories
Skittles... 80 calories
Candy Corn ... 11 pieces/ 70 calories
So you see they aren't as bad as they could be if you eat them in moderation. So my advice to you if you're like me and cant resist the sweets limit yourself to 1 piece a day. You will look forward to it and won't feel so guilty if you only have one piece. You only have one life so get out there and enjoy it and take a minute to indulge in lifes little pleasures. After all you work you butt off for it (literally).
XOOXXO
Just think of all those women on the Titanic that said, 'No thank you' to dessert that night. And for what ?
-Erma Bombeck
Monday, October 22, 2012
I WORK OUT ......: Week 1 WORK OUTS
I WORK OUT ......: Week 1 WORK OUTS: MONDAY- WEDNESDAY- FRIDAY 20 min cardio (walk or run... outside or inside) 20 walking lunges 12 squats (feet shoulder width apart) 12 ...
Week 1 WORK OUTS
MONDAY- WEDNESDAY- FRIDAY
20 min cardio (walk or run... outside or inside)
20 walking lunges
12 squats (feet shoulder width apart)
12 squats (feet together)
20 walking lunges with kick back
*Repeat this circuit 3 times
TUESDAY-THURSDAY
25 jumping jacks
25 mountain climbers
25 fake jump rope
*Repeat this 4 times with 1 min rest between
10 push ups
10 tricep dips (do this on a stair or a chair)
10 bicep curls (each arm)... use weights if you've got them ... canned food will work for the moment
*Repeat 3 times
30 sec plank
25 crunches
*alternate these without stoping 4 times
These workouts were made with you in mind and you do these at home. It wont take a lot of time but trust me you will feel it. Make sure to take 2 days of rest a week and you are more than welcome to switch up the days to fit your busy schedule. Remember you have a choice everyday to change your life. Ask yourself today ... Are you worth it ?
XOXOOXO much love
20 min cardio (walk or run... outside or inside)
20 walking lunges
12 squats (feet shoulder width apart)
12 squats (feet together)
20 walking lunges with kick back
*Repeat this circuit 3 times
TUESDAY-THURSDAY
25 jumping jacks
25 mountain climbers
25 fake jump rope
*Repeat this 4 times with 1 min rest between
10 push ups
10 tricep dips (do this on a stair or a chair)
10 bicep curls (each arm)... use weights if you've got them ... canned food will work for the moment
*Repeat 3 times
30 sec plank
25 crunches
*alternate these without stoping 4 times
These workouts were made with you in mind and you do these at home. It wont take a lot of time but trust me you will feel it. Make sure to take 2 days of rest a week and you are more than welcome to switch up the days to fit your busy schedule. Remember you have a choice everyday to change your life. Ask yourself today ... Are you worth it ?
XOXOOXO much love
I WORK OUT ......: Fall down 7 times and get up 8
I WORK OUT ......: Fall down 7 times and get up 8: The Week Long Birthday Hangover- This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing w...
Fall down 7 times and get up 8
The Week Long Birthday Hangover-
This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing week celebrating my 30th Birthday and having a week away from work and from my normal routine. This has caused me to eat more, drink more and exercise less. I am frustrated today because I feel like I have taken 10 steps backward. I have over indulged in every way possible. I have not said no to anything regarding food and drinks. I know that half of the battle is your diet which I have failed on this week. I only spent two sessions at the gym as well.
I am looking forward to getting back on track next week and continuing to move forward with my fitness goals. This journey for me is not only about losing weight and being healthy it is about embracing my body and loving ME for the beautiful person I am inside which I hope reflects outward as well!
With all of my negative progress this week I will say I have never felt more loved and amazing as I did with my friends and family. I was so over the moon to feel all of the love that was given to me. I am so truly blessed in my life! I think the poor choices I made this week are just a minor set back in this journey and I am looking forward to what the next year holds!
Love,
Rebecca
The last week has been a rough one for her and the weeks ahead look promising. Remember you are the only one that can do this, no one else can do it for you. The only thing standing between the old you and the new you is a choice. Once you make that choice — and start being true to yourself — it has a ripple effect on your entire future. There are so many people out there who are giving up, accepting what they believe to be their fate, and literally lying down to die. Don't be that person! We only have one life on this earth, so it's time to take control and live the life you were meant to live! Each step you take, whether it's dumping the processed junk in your kitchen to taking the time to honor yourself, is a positive change toward a healthy future. Keep it up and you just might inspire the future of those around you!
This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing week celebrating my 30th Birthday and having a week away from work and from my normal routine. This has caused me to eat more, drink more and exercise less. I am frustrated today because I feel like I have taken 10 steps backward. I have over indulged in every way possible. I have not said no to anything regarding food and drinks. I know that half of the battle is your diet which I have failed on this week. I only spent two sessions at the gym as well.
I am looking forward to getting back on track next week and continuing to move forward with my fitness goals. This journey for me is not only about losing weight and being healthy it is about embracing my body and loving ME for the beautiful person I am inside which I hope reflects outward as well!
With all of my negative progress this week I will say I have never felt more loved and amazing as I did with my friends and family. I was so over the moon to feel all of the love that was given to me. I am so truly blessed in my life! I think the poor choices I made this week are just a minor set back in this journey and I am looking forward to what the next year holds!
Love,
Rebecca
The last week has been a rough one for her and the weeks ahead look promising. Remember you are the only one that can do this, no one else can do it for you. The only thing standing between the old you and the new you is a choice. Once you make that choice — and start being true to yourself — it has a ripple effect on your entire future. There are so many people out there who are giving up, accepting what they believe to be their fate, and literally lying down to die. Don't be that person! We only have one life on this earth, so it's time to take control and live the life you were meant to live! Each step you take, whether it's dumping the processed junk in your kitchen to taking the time to honor yourself, is a positive change toward a healthy future. Keep it up and you just might inspire the future of those around you!
Tuesday, October 16, 2012
I WORK OUT ......: Challenge yourself!
I WORK OUT ......: Challenge yourself!: My best friend and I have been working out together for almost a year now. We've done everything together from running 7 miles to bootcamps ...
Challenge yourself!
My best friend and I have been working out together for almost a year now. We've done everything together from running 7 miles to bootcamps at 6am. As we were preparing to celebrate her 30th birthday last week, we came to the conclusion that it was time to start documenting our journey. We've seen this done a few times and the results have been astounding. So our journey has started we have a starting weight and starting pictures. We will be working out and tracking all of our progress throughout the next year. Every week on friday we will be taking pictures of our progress from the week before. I will have her post some of her thoughts, struggles and triumphs throughout the week. Also if you have any questions or anything you want us to talk about please feel free to ask. I should also let you know that this journey is about getting healthy and toning our already fit bodies and dedicating some time to our health and well being.
Im beyond happy to introduce you all to my very best friend Becca. She is a 30 year old motivated woman with a goal in sight and dedication to power her along the way. I would like to invite any of you out there that our struggling with lack of motivation to join us and together we can all be better. We started this journey on my friends 30th birthday and plan to have an amazing year ahead with a celebration of all the hard work on her 31st. This next year is going to be the best one yet.
If you are in on our year of inspiration all you need is a few things to get started. Weigh yourself in the morning before you eat anything. Take a few snap shots of yourself in a swimsuit and remember these pictures are very important. You will not have to share these pictures with anyone but sometimes a picture is worth 1000 words. Sometimes when the scale isn't moving you can see physical difference thus making the pictures a very important part of the journey. I will post a weeks worth of workouts every sunday that you can print out and follow throughout the week and don't require a gym.
The hardest step to take is always the first one but, I can promise you that you will never regret a workout or getting healthy. XOOXOX
Monday, October 8, 2012
Get your mind right..... TODAY
When you're trying to lose weight, you can't change just your eating habits. You have to work out to maintain your muscle mass, too. This ensures that the calories you do consume go toward rebuilding and repairing your muscles. If you restrict calories without working out, once your diet is over, you're in big trouble. Your body is smart; it tries to think about long-term survival and wants to hold on to all the calories it can. When you starve yourself, you're making your body think it's going through a famine, so it does everything it can to conserve calories — including cannibalizing your muscles for fuel. Without those muscles, your metabolism is slower. Muscles are crucial to keeping that metabolism humming, so keep yours strong! JM
Understanding the way your body works when you don't eat and when you add in exercise is important. In today's society everyone is looking for the easiest and quickest way to lose weight but, very rarely are they concerned about the healthiest way. If your wanting to lose weight and start a gym routine the main thing to remember is to start slow. Changing just a few things about your everyday diet and only exercising 3 times a week. After your body gets used to this first stage (which can take a few weeks) start adding other changes. It's way easier to conquer a mountain when you take it a step at a time instead of sprinting. Here's your chance today is the start of a new week and a new you. Chose 1 or 2 things to either eliminate or cut down in your diet and pick 3 days this week that you can exercise for a minimum of 30 min.
Motivation gets your started and habit keeps you going. Xoxox
Understanding the way your body works when you don't eat and when you add in exercise is important. In today's society everyone is looking for the easiest and quickest way to lose weight but, very rarely are they concerned about the healthiest way. If your wanting to lose weight and start a gym routine the main thing to remember is to start slow. Changing just a few things about your everyday diet and only exercising 3 times a week. After your body gets used to this first stage (which can take a few weeks) start adding other changes. It's way easier to conquer a mountain when you take it a step at a time instead of sprinting. Here's your chance today is the start of a new week and a new you. Chose 1 or 2 things to either eliminate or cut down in your diet and pick 3 days this week that you can exercise for a minimum of 30 min.
Motivation gets your started and habit keeps you going. Xoxox
Tuesday, October 2, 2012
MOTIVATION ahead ....
Having a vision of the future affects your behavior now. You can't achieve success if you're not moving toward something. Think about your ultimate long-term goal, and then break it down into less overwhelming mini-goals. Then find some incentives to help you stay the course. The key is to let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind when thinking and writing about that future, so you can let it become real. There's no deadline. Just commit to the process and take it day by day. JM
It's so easy to stay on the couch curled up watching movies instead of working out but that will never make you happy in the long run. Trust mr there are mornings that I lay in bed snuggled up with my husband and ask myself WHY!??? One thing to remember is that everyone lacks motivation at some point but habit gets you started and motivation keeps you going. Once you've gotten in the groove and made exercise part of your routine you'll find it very frustrating if you miss a session. Make a commitment to yourself to do it for you and as often as you can. Anyone have any motivational tricks ?
Happy and Healthy Tuesday
It's so easy to stay on the couch curled up watching movies instead of working out but that will never make you happy in the long run. Trust mr there are mornings that I lay in bed snuggled up with my husband and ask myself WHY!??? One thing to remember is that everyone lacks motivation at some point but habit gets you started and motivation keeps you going. Once you've gotten in the groove and made exercise part of your routine you'll find it very frustrating if you miss a session. Make a commitment to yourself to do it for you and as often as you can. Anyone have any motivational tricks ?
Happy and Healthy Tuesday
Thursday, September 27, 2012
Stop putting it off and start taking it off... the weight that is.
I've heard so much in the past few weeks "I don't know where to start" or "I don't have a gym". I'm here to tell you that you should stop putting it off and just get out there and do something. When you're starting out it's ok to start off small with shorter workouts don't get to overzealous doing a 2 hour workout for the first time. Chances are if you start out to strong you will tire more quickly and be to sore the next day to workout for a few days. So if you're looking for a quick easy way to get started try this little workout. Doing this workout through your day whenever you have the time or set aside 30 min a day and see how many times you can repeat it. Aim for 3-4 days a week.
50 jumping jacks
5 push ups
20 crunches
20 mountain climbers
30 second plank
This workout is so quick and effective you could fit this in almost anywhere throughout your day. Try doing once when you wake up, another set before the shower and 2 before bed. It's so quick it wont feel like a workout but the more you do it the more results you're going to see and you don't have to dedicate 2 hours to the gym.
Don't be mad at the results that you didn't get with the workout you didn't do.
Happy Thursday XOOXOXOX
50 jumping jacks
5 push ups
20 crunches
20 mountain climbers
30 second plank
This workout is so quick and effective you could fit this in almost anywhere throughout your day. Try doing once when you wake up, another set before the shower and 2 before bed. It's so quick it wont feel like a workout but the more you do it the more results you're going to see and you don't have to dedicate 2 hours to the gym.
Don't be mad at the results that you didn't get with the workout you didn't do.
Happy Thursday XOOXOXOX
Thursday, September 20, 2012
Only YOU can do it!
I've heard it so many times before "I wish that I had someone to workout with" or "I wish we lived closer so that we could work out together". While I love hearing all of this it's so important that you hold yourself accountable and you know that you can do it alone. It's so easy to be dependent on others to meet you at the gym and power you through the workout but, what do you do when your forced to do it alone? Truth is that we are only in control of ourselves and what we do and I don't know about you but I'm not willing to say "I don't have the body I want because my buddy didn't want to workout". Having a workout partner will definitely help you along the way and make success that much sweeter but don't depend on that to do the work for you. So the next time that you are faced with a situation leaving you at the gym alone I challenge you to kick it up a notch and workout for the both of you. Stop holding yourself back and start sprinting toward your goal right NOW.
Todays workout:
30 min Cardio
25 walking lunges
20 squats
15 calve raises
+Repeat this circuit 3 times with 30 sec rest between
Courage doesn't always ROAR. Sometimes it the quiet voice at the end of the day that says "I will do better tomorrow".
Todays workout:
30 min Cardio
25 walking lunges
20 squats
15 calve raises
+Repeat this circuit 3 times with 30 sec rest between
Courage doesn't always ROAR. Sometimes it the quiet voice at the end of the day that says "I will do better tomorrow".
Tuesday, September 4, 2012
CARDIO is KING!!
If you have a bad back or knees, in addition to strength training, try adding cardio that's easy on your joints but can still get your heart rate up. While I can't speak to your specific situation, consider low-impact forms of cardio such as swimming, recumbent biking, rowing, cross-country skiing, walking, and shadow boxing with light weights in each hand. JM
I've said it before and I'll say it again I LOVE CARDIO! I can't tell you enough about the great benefits of cardio. This is a great workout that you can really do anywhere and don't have to have a pricey gym to get your cardio in. If you are just starting out and intimidated by lifting weights or lack of knowledge about the equipment cardio can help you get more comfortable with the gym setting. Even if you can't get your strength training in getting some cardio in will give you the satisfaction of sweating it out. Make sure that you add cardio to your routine and keep up the hard work with your weight trainng.
Cardio
45 min of cardio
15 push ups
25 jumping jacks
50 crunches
*repeat 5 times with 1 min rest between
Run... because someday you wont be able to <3
I've said it before and I'll say it again I LOVE CARDIO! I can't tell you enough about the great benefits of cardio. This is a great workout that you can really do anywhere and don't have to have a pricey gym to get your cardio in. If you are just starting out and intimidated by lifting weights or lack of knowledge about the equipment cardio can help you get more comfortable with the gym setting. Even if you can't get your strength training in getting some cardio in will give you the satisfaction of sweating it out. Make sure that you add cardio to your routine and keep up the hard work with your weight trainng.
Cardio
45 min of cardio
15 push ups
25 jumping jacks
50 crunches
*repeat 5 times with 1 min rest between
Run... because someday you wont be able to <3
Monday, September 3, 2012
Labor day workout .... No stopping now
Just as you work to pay the mortgage or car payment, you should do your work in the gym to protect your most important asset — a healthy body. Can’t make it to the gym? Go for a run near home, work out with an exercise DVD, or do my circuits at home! Do whatever you can to get moving and burn major calories. Or do you know a friend, family member, or co-worker who also wants create a healthy lifestyle? Work together to help each other eat right, work out, and stay motivated. Taking the journey with friends, coworkers or anyone else who is trying to get a healthy or ripped bod like you. JM
Taking a few days off is good for your body and your muscles. Making sure that you hold yourself accountable on days that aren't your typical days are the days that are going to matter most. Even though today is Labor Day and you are off work it doesn't mean that your workout should be. Some of my best workouts are done right before a holiday celebration. When you workout before the party you'll feel more inclined to eat healthy and make better decisions because you don't want to lose what you worked for this morning. I challenge you to get out there and workout today before the parties start. Don't set your mind to the thinking that you will start back up tomorrow and today is a free day. Working out should be something you look forward to and want to do. If it were easy everyone would be doing it all the time. Challenege yourself to be better and get further. So today find something you like to do for your workout whether it be running, walking or lifting weights just DO SOMETHING.
Happy Labor Day
Its definitely NOT easy but it will be worth it <3
Taking a few days off is good for your body and your muscles. Making sure that you hold yourself accountable on days that aren't your typical days are the days that are going to matter most. Even though today is Labor Day and you are off work it doesn't mean that your workout should be. Some of my best workouts are done right before a holiday celebration. When you workout before the party you'll feel more inclined to eat healthy and make better decisions because you don't want to lose what you worked for this morning. I challenge you to get out there and workout today before the parties start. Don't set your mind to the thinking that you will start back up tomorrow and today is a free day. Working out should be something you look forward to and want to do. If it were easy everyone would be doing it all the time. Challenege yourself to be better and get further. So today find something you like to do for your workout whether it be running, walking or lifting weights just DO SOMETHING.
Happy Labor Day
Its definitely NOT easy but it will be worth it <3
Thursday, August 30, 2012
BEAT mindless snacking ... and OVER EATING
I want you to eat every four hours ― breakfast, lunch, snack, and dinner. This way of eating keeps your stomach from rumbling and your metabolism happy. Starve yourself for any portion of the day and you cheat yourself out of a bump in your metabolic rate. When you first start to eat every four hours, you might find that you're not very hungry when the four hours are up. But that's the idea ― you don't want to be famished by the time you eat again. You want to head off extreme hunger, which is a signal that your blood sugar has dipped too low and will lead to cravings and overeating. JM
As the fall and winter sneak up on us and our schedules become bombarded with the holidays, football games and children's activities it's important to be prepared. When I speak of being prepared I mean carrying some back up snacks with you at all time everyday put some fresh veggies, fruit or cheese sticks in your purse so that it's always at hand when hunger hits. You can also stash some granola bars, trail mix or mixed nuts in your car, your office and anywhere else you spend time. When you have a great plan in place it is easy to beat the urge for those nachos at the game, the McDonalds drive thru and the gas station candy bars. It's easy to succeed when you have your plan in place and your goal in sight. You have worked way to hard for to long to let little slip ups add up and defeat you so get out there and get prepared to rule your life. Happy Snacking!!
30 min Cardio
*2min jogging followed by 1 min walking repeat 10 times
50 jumping jacks
20 walking lunges
30 squats
30 sec mountain climbers
*Repeat circuit 4 times with 30sec rest between sets
To be prepared is half of the victory <3 XOXOOXOX
As the fall and winter sneak up on us and our schedules become bombarded with the holidays, football games and children's activities it's important to be prepared. When I speak of being prepared I mean carrying some back up snacks with you at all time everyday put some fresh veggies, fruit or cheese sticks in your purse so that it's always at hand when hunger hits. You can also stash some granola bars, trail mix or mixed nuts in your car, your office and anywhere else you spend time. When you have a great plan in place it is easy to beat the urge for those nachos at the game, the McDonalds drive thru and the gas station candy bars. It's easy to succeed when you have your plan in place and your goal in sight. You have worked way to hard for to long to let little slip ups add up and defeat you so get out there and get prepared to rule your life. Happy Snacking!!
30 min Cardio
*2min jogging followed by 1 min walking repeat 10 times
50 jumping jacks
20 walking lunges
30 squats
30 sec mountain climbers
*Repeat circuit 4 times with 30sec rest between sets
To be prepared is half of the victory <3 XOXOOXOX
Tuesday, August 28, 2012
No money for a GYM ?
It’s a tough economy. If you can’t afford pricey gyms or equipment, then let's get a little creative here. Instead of dumbbells, how about jugs of water, canned goods, candlesticks, or books? Anything that you can grip firmly and securely and that weighs at least 3 to 5 pounds will work. Also, let's not forget the most obvious tool we have: our own body weight. Think old-school Jane Fonda ― yes, it's true that exercise has progressed leaps and bounds since she introduced her workout video in the early eighties, but some of that stuff was great for at-home workouts. Remember all those leg lifts she used to do? Not to mention the crunches, squats, lunges, wall squats, and those wide circular movements she did with her arms that made your shoulders feel like they were on fire. Lace those sneakers up and pound the pavement or run stairs at a nearby stadium, school, or in your apartment building or home. JM
Now is the time to eliminate ALL of the excuses that you have been using in the past to avoid working out and comfort yourself in staying the same. Everyone has the exact same amount of hours in a day and truth is some people are busier than us and some have nothing going on. If you want a healthy and active lifestyle you will make time for exercising. If your excuse is that you don't have the money for a pricey gym then you should know a few things:
1. Its free to lace up your sneakers and run outside.
2. Workout videos can be fairly cheap and last forever. (trade them with your friends monthly to keep it fresh)
3. Buying 1 set of weights to keep at your house is less than $20.
4. Doing an outdoor bootcamp with your friends can be free if you use your surroundings. Think pushups, lunges, sprints, jumping jacks and other body weight exercises. (having workout partners will only drive your success but, don't depend on them to much that you cant work out alone if something happens to your friend)
5. Walking your dog, taking a walk with a friend and hiking are all free!!
YOU CANT BE MAD AT THE RESULTS YOU DIDNT GET WITH THE WORKOUT YOU DIDNT DO!!
So you see anyone can have the body they want with minimal expense or equipment. If you're still struggling you might be lacking the drive and that my friends is something you can't buy or get for free.
Wednesday workout
30 min cardio
*2 min jogging/1 min walking (repeat 10 times)
30 sec plank
50 jumping jacks
30 sec plank
50 jump rope
30 sec mountain climber
*repeat 4 times talking a 2 min break between each circuit
Now is the time to eliminate ALL of the excuses that you have been using in the past to avoid working out and comfort yourself in staying the same. Everyone has the exact same amount of hours in a day and truth is some people are busier than us and some have nothing going on. If you want a healthy and active lifestyle you will make time for exercising. If your excuse is that you don't have the money for a pricey gym then you should know a few things:
1. Its free to lace up your sneakers and run outside.
2. Workout videos can be fairly cheap and last forever. (trade them with your friends monthly to keep it fresh)
3. Buying 1 set of weights to keep at your house is less than $20.
4. Doing an outdoor bootcamp with your friends can be free if you use your surroundings. Think pushups, lunges, sprints, jumping jacks and other body weight exercises. (having workout partners will only drive your success but, don't depend on them to much that you cant work out alone if something happens to your friend)
5. Walking your dog, taking a walk with a friend and hiking are all free!!
YOU CANT BE MAD AT THE RESULTS YOU DIDNT GET WITH THE WORKOUT YOU DIDNT DO!!
So you see anyone can have the body they want with minimal expense or equipment. If you're still struggling you might be lacking the drive and that my friends is something you can't buy or get for free.
Wednesday workout
30 min cardio
*2 min jogging/1 min walking (repeat 10 times)
30 sec plank
50 jumping jacks
30 sec plank
50 jump rope
30 sec mountain climber
*repeat 4 times talking a 2 min break between each circuit
Monday, August 27, 2012
Be the INSPIRATION you need
Its like a breath of fresh air and I'm instantly inspired to blog every time that someone tells me they've read my blog and it's helped them with their weight loss journey. This weekend like many others we went out with friends to have drinks and watch a band. As we were sitting there one of our friends came over and said thank you for writing your blog I've lost 52 pounds along with the help of weight watchers, eating healthy and your blog. This instantly made me inspired to write about the encounter this morning. I've been thinking a lot about inspiration lately and what I could to inspire others but, recently it occurred to be that to be inspiring you have to be inspired. So you see its like the circle of life in a way and you get out what you put in. Everyone needs a little push now and then and I would like to thank you for doing that for me. Truth is that you are a hero and an inspiration to many people through all that you do. Let me just start with saying that 52 lbs is no easy feat and to have the dedication and motivation to make it that far is amazing. I'm also so thankful that through social networks and blogging I've been able to make a difference for a few people. So for that I say Thank You!
Monday Funday
40 min of cardio
* 2 min walking and 2 min jogging (repeat until you reach 40 min)
12 Push ups
12 Bicep curls (each arm)
12 Bench press
*repeat cycle 3 times
25 crunches
50 bicycle crunches
25 toe touches (lay on your back with your legs straight up and reaching for toes while crunching)
*repeat this 3 times
I love inspiring people, and if I can make a difference in one person's life, then that's a success for me.
-Sasha Azevedo
Friday, August 24, 2012
I WORK OUT ......: Dealing with life....One bite at a time!
I WORK OUT ......: Dealing with life....One bite at a time!: It's important to have an arsenal of recovery behaviors to manage emotions in healthy ways. Try engaging in a hobby you enjoy, reaching out ...
Dealing with life....One bite at a time!
It's important to have an arsenal of recovery behaviors to manage emotions in healthy ways. Try engaging in a hobby you enjoy, reaching out to a loved one for support, or experimenting with incompatible behavior, which is behavior that steers you away from the self-destructive behavior. For example: Exercise, take a hot bath, or get your nails done. Doing things that make you feel beautiful make you less inclined to binge. JM
Emotional eating is very common and many of us will make meal decisions based on our feelings. We use food for celebration, when we are sad and during time of boredom. Many of our daily activities are centered around food from birthday celebrations to catching up with friends over cocktails. These little get togethers can add up on the calorie counter and can sabotage your hard work in the gym. Look for alternatives to eating such as meeting for mani/pedis or shopping. If it's not possible to not have the event around the meal try to choose healthy options such as fruit and veggie trays. Eating before you go can also ensure that you don't go overboard on the guilt ridden treats and drinks. Be mindful XOXO.
Friday
30 min cardio
30 walking lunges
15 squats
20 jumping jacks
30 sec mountain climber
* repeat cycle 3 times
The only workout you will ever regret is the one you didn't do!
Emotional eating is very common and many of us will make meal decisions based on our feelings. We use food for celebration, when we are sad and during time of boredom. Many of our daily activities are centered around food from birthday celebrations to catching up with friends over cocktails. These little get togethers can add up on the calorie counter and can sabotage your hard work in the gym. Look for alternatives to eating such as meeting for mani/pedis or shopping. If it's not possible to not have the event around the meal try to choose healthy options such as fruit and veggie trays. Eating before you go can also ensure that you don't go overboard on the guilt ridden treats and drinks. Be mindful XOXO.
Friday
30 min cardio
30 walking lunges
15 squats
20 jumping jacks
30 sec mountain climber
* repeat cycle 3 times
The only workout you will ever regret is the one you didn't do!
Thursday, August 23, 2012
Change your eating habits ...
Remember, just because you’ve made it a point to eat healthy doesn’t mean you can’t go out every now and then to enjoy restaurant food. You just have to know what to look for, what to avoid, and where to make substitutions. You can order the chicken fajita, but instead of the Mexican rice and refried beans, ask for black beans or a salad on the side. Opt for the grilled vegetables instead of the twice-baked potato or French fries. Substitute the hash browns for sliced tomatoes. You get the idea — this stuff will take a little extra thought at first, but in no time it'll be second nature. JM
It's so important that if you're changing your lifestyle and working out that you also change eating habits. It's very hard at the beginning to change everything all at once so take it step by step. If you are going out to eat or you are at a party be mindful of what you are eating. Making small swaps will lead to bigger things. If you eat out everyday for lunch or dinner try swapping one or two days for a homemade meal. When you start reaping the benefits from the swap you will be more driven to change more and not feel so overwhelmed. We all know that sometimes you just have to have a piece of cake and thats fine but everything in moderation.
Cardio Blast
2 min walking
1 min jog
*repeat this 10 times for a total of a 30 min cardio session.
25 jumping jacks
25 jump rope
10 squat jumps
* repeat 3 times with 1 min rest between sets
Eat well to live well. XOXOOX
It's so important that if you're changing your lifestyle and working out that you also change eating habits. It's very hard at the beginning to change everything all at once so take it step by step. If you are going out to eat or you are at a party be mindful of what you are eating. Making small swaps will lead to bigger things. If you eat out everyday for lunch or dinner try swapping one or two days for a homemade meal. When you start reaping the benefits from the swap you will be more driven to change more and not feel so overwhelmed. We all know that sometimes you just have to have a piece of cake and thats fine but everything in moderation.
Cardio Blast
2 min walking
1 min jog
*repeat this 10 times for a total of a 30 min cardio session.
25 jumping jacks
25 jump rope
10 squat jumps
* repeat 3 times with 1 min rest between sets
Eat well to live well. XOXOOX
Wednesday, August 22, 2012
Building your future .... muscles
I see many gym-goers lifting the same weights week after week — this is just one way to keep your body from changing. So how do you figure out how much to lift if you don't know your 1-rep max? Here's what I suggest, especially if you're a beginner: 1) Choose a weight you can only lift with good form for 12 to 16 reps (which constitutes 1 set). You don't need to go into complete muscle failure, but make sure you're challenging your body. 2) Begin with 1 set of each exercise, slowly working your way up to 2 to 3 sets (adding a set each week). 3) When you've added sets and have a solid foundation (after 6 to 8 weeks), add enough weight so that you can ONLY do 8 to 12 reps. 4) Continue to progress by adding a rep each week until you reach the max reps (no more than 16); then increase your weight again and drop your reps back down to 8 to 12. JM
I used to be scared of doing weights for the fear of getting BIG. Recently I started working out with my husband and lifting weights. I've noticed a difference in the way my muscles look and the way my body is burning fat. I've forever been a runner who didn't focus much on weights or lifting but, truth is that you need to build the muscles as well as doing cardio. Investing in your future is as simple as buying some weights to use at home to build your muscle. You don't have to have a huge gym or expensive weights just the cheap ones will do. Start small and then climb ... buy 1 or 2 sets to start with maybe 10lb and 15lb. Making sure that you can do the excises and not compromise the form.
Happy lifting
Legs
30 min Cardio
30 walking lunges
20 squats
50 jumping jacks
*repeat cycle 3 times
PAIN IS TEMPORARY BUT PRIDE IS FOREVER <3
I used to be scared of doing weights for the fear of getting BIG. Recently I started working out with my husband and lifting weights. I've noticed a difference in the way my muscles look and the way my body is burning fat. I've forever been a runner who didn't focus much on weights or lifting but, truth is that you need to build the muscles as well as doing cardio. Investing in your future is as simple as buying some weights to use at home to build your muscle. You don't have to have a huge gym or expensive weights just the cheap ones will do. Start small and then climb ... buy 1 or 2 sets to start with maybe 10lb and 15lb. Making sure that you can do the excises and not compromise the form.
Happy lifting
Legs
30 min Cardio
30 walking lunges
20 squats
50 jumping jacks
*repeat cycle 3 times
PAIN IS TEMPORARY BUT PRIDE IS FOREVER <3
Tuesday, August 21, 2012
SHOUT it out !
Once you turn your negatives into positives, you might just become your own biggest fan! But having a network of people who genuinely want to see you happy and successful is also essential. The key is to find people who are supportive without being asked. Whether it's your mom, your partner, your kids, or your best friend, an encouraging and steady presence in your life can bring strength and courage when you need it most. JM
I know that people are driven by other people and even though my post about working out might be "annoying" to some, They might be inspiring someone else to workout. I've been asked everything about my status' from "Is that all you do? workout" or "every time I'm on Facebook you're running" or "Your status updates about running are so annoying". The truth is I hold myself accountable by posting it on my social network. Through Facebook I've found many others that have a love for running some of whom I've been friends with for years. We may be miles away but being able to push each other through fb or talk about running and have someone that "gets it" can sometimes me the only motivation that you need. On the flip side I've also had people tell me that they love my blog or when I say I'm working out it forces them to get up and do something. Bottom line is you shouldn't be ashamed to shout it from the rooftop if you are working out and changing your life. You will find many others that are in the same boat that you are and you will be able to build a support group. Having friends and family that know what your goals are and how dedicated you are can be the driving factor behind your success. So go ahead and tell everyone you know!
Tuesday Toner
30 min of cardio
*Running/walking, biking or elliptical
10 push ups
50 crunches
10 push ups
40 sec plank
10 push ups
30 crunches
10 push ups
20 sec plank
Repeat this cycle 2 times (more if you feel it)
The key to change is to let go of fear. XOOXOX
I know that people are driven by other people and even though my post about working out might be "annoying" to some, They might be inspiring someone else to workout. I've been asked everything about my status' from "Is that all you do? workout" or "every time I'm on Facebook you're running" or "Your status updates about running are so annoying". The truth is I hold myself accountable by posting it on my social network. Through Facebook I've found many others that have a love for running some of whom I've been friends with for years. We may be miles away but being able to push each other through fb or talk about running and have someone that "gets it" can sometimes me the only motivation that you need. On the flip side I've also had people tell me that they love my blog or when I say I'm working out it forces them to get up and do something. Bottom line is you shouldn't be ashamed to shout it from the rooftop if you are working out and changing your life. You will find many others that are in the same boat that you are and you will be able to build a support group. Having friends and family that know what your goals are and how dedicated you are can be the driving factor behind your success. So go ahead and tell everyone you know!
Tuesday Toner
30 min of cardio
*Running/walking, biking or elliptical
10 push ups
50 crunches
10 push ups
40 sec plank
10 push ups
30 crunches
10 push ups
20 sec plank
Repeat this cycle 2 times (more if you feel it)
The key to change is to let go of fear. XOOXOX
Monday, August 20, 2012
RE-FOCUS to RE-MAKE your body ....
So I haven't written a blog in a while to the busy life that I live when my husband is on the road. Now that he is home I've slowed down and I'm getting back to the basics. There are so many times that we all face unforeseen things in life that change our routine. It is how you deal with the changing routine that will determine the success or failure of your weight loss and fitness goals. So its time to reevaluate and rededicate yourself to the bigger picture of what you want. Take today to reflect back on the past few days, weeks and months and pick out the things that are holding you back. If your schedule has changed and it has no chance of going back you're going to have adjust and make time. I've fovea been a morning person when it comes to working out and running but over the past year I've been transformed into a night person. Whether you are morning or night person you have to dedicate yourself to making time for your workout. If you want to reach your goal you have to be willing to sacrifice other things. You wouldn't miss an appointment with your boss so don't miss your workout, you're your own boss. Don't cancel on yourself! This is the one thing that you will do for yourself, to better yourself everyday. Take pride in taking some time to improve your body and your mind.
Monday's KICKSTART
30 min of cardio
- Running, walking, biking or elliptical.
20 Walking lunges
10 squats
20 jumping jacks
*repeat 3 times
STRETCH it out
Happy are those who dream dreams and are ready to pay the price to see them come true.
You can have that dream body but you're going to have to pay the price to get there. XOXOOXOX
Monday's KICKSTART
30 min of cardio
- Running, walking, biking or elliptical.
20 Walking lunges
10 squats
20 jumping jacks
*repeat 3 times
STRETCH it out
Happy are those who dream dreams and are ready to pay the price to see them come true.
You can have that dream body but you're going to have to pay the price to get there. XOXOOXOX
Wednesday, July 18, 2012
Eat to live don't live to eat
When you rigorously workout, it is possible to feel like your daily calorie target isn’t enough. That’s okay. Before you increase your calories, however, you should make sure you are eating correctly for exercise. Always try to have a preworkout snack, about 45 minutes to an hour before exercising. Your post workout meal should be about 45 to 60 minutes after working out, and contain both protein and carbs. Eating according to this pattern will yield the best results and, hopefully, give you the energy you need to keep trekking through your workouts.
If you try this eating plan and still feel that you're hungry and undernourished, up your calorie intake on days you exercise by about 50 to 200 calories. I recommend snacking on fruits and veggies rather than dense, high-calorie foods to increase your calorie intake. You do have to remember calories in and calories out, but your effort is also about maintaining a healthy lifestyle for the rest of your life. Staying within your calorie range is the best option to stay on track and not feel deprived. JM
Workout today
30 min cardio
20 walking lunges
20 squats
20 sec wall sit
(repeat 3 times)
Today's diet is tomorrows body ... Food for thought !
If you try this eating plan and still feel that you're hungry and undernourished, up your calorie intake on days you exercise by about 50 to 200 calories. I recommend snacking on fruits and veggies rather than dense, high-calorie foods to increase your calorie intake. You do have to remember calories in and calories out, but your effort is also about maintaining a healthy lifestyle for the rest of your life. Staying within your calorie range is the best option to stay on track and not feel deprived. JM
Workout today
30 min cardio
20 walking lunges
20 squats
20 sec wall sit
(repeat 3 times)
Today's diet is tomorrows body ... Food for thought !
Tuesday, July 17, 2012
Hate for fuel
As you keep working out and becoming stronger, you will become aware of your strength — not just in the gym, but in other aspects of your life. Trust me, this will be a major boost to your confidence level and it will change your frame your mind for the better. It's all baby steps, but they make a big difference over time. Keep working out, stop feeling stupid, and start feeling great! JM
Have you ever been really mad, sad or even happy about something ? What did you do with these emotions ? Last night as I was talking to a gf and hearing a story that made me sad and mad at the same time. I immediately came home changed clothes and headed to the gym to workout my frustration. So many times when we're happy we celebrate and reward ourselves with food and drinks but the truth is food is fuel not a reward. Sometimes when we are sad we may choose to take a nap or hide and when we're mad we may resort to emotional eating and even drinking. I know that we've all been there and the circumstances of the feeling maybe different but the outcome can be the same. I've had a lot of time to test all of the possible outcomes with my husband being gone for 6-7 weeks at a time. I think I deal with it different every time but the one consistent variable is exercise. It's an instant mood lifter and gives you the feeling of being unstoppable all while taking your mind of what's going on around you. So my challenge to you the next time that you are face with any kind of overwhelming emotion ask your self what you can take away from the situation. Use the hate, anger and love all as fuel to light that fire under your feet. Who knows after a few weeks you'd be surprised by the results.
Tone your arms today
15 pushups
10 bench dips
20 (alternating) bicep curls
10 pushups
Repeat 3 times and add 20 min cardio for the ultimate satisfaction.
Let HATE power your FATE
Have you ever been really mad, sad or even happy about something ? What did you do with these emotions ? Last night as I was talking to a gf and hearing a story that made me sad and mad at the same time. I immediately came home changed clothes and headed to the gym to workout my frustration. So many times when we're happy we celebrate and reward ourselves with food and drinks but the truth is food is fuel not a reward. Sometimes when we are sad we may choose to take a nap or hide and when we're mad we may resort to emotional eating and even drinking. I know that we've all been there and the circumstances of the feeling maybe different but the outcome can be the same. I've had a lot of time to test all of the possible outcomes with my husband being gone for 6-7 weeks at a time. I think I deal with it different every time but the one consistent variable is exercise. It's an instant mood lifter and gives you the feeling of being unstoppable all while taking your mind of what's going on around you. So my challenge to you the next time that you are face with any kind of overwhelming emotion ask your self what you can take away from the situation. Use the hate, anger and love all as fuel to light that fire under your feet. Who knows after a few weeks you'd be surprised by the results.
Tone your arms today
15 pushups
10 bench dips
20 (alternating) bicep curls
10 pushups
Repeat 3 times and add 20 min cardio for the ultimate satisfaction.
Let HATE power your FATE
Monday, July 16, 2012
It's ALL about YOU
Make it a point to turn YOU into your first priority. Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ultimate person you’d like to be — strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you'll find yourself taking the active steps needed to achieve them. Today's the perfect to day to recharge your motivation and redefine your goals. What's your goal ??
Try for 20 min of nonstop cardio today.
Lots of small changes pack HUGE results! Are you worth it ?
Try for 20 min of nonstop cardio today.
Lots of small changes pack HUGE results! Are you worth it ?
Saturday, July 14, 2012
Renewed motivation ...
I haven't written in a while and need to get back on track. Everyone goes though periods of time where you might lack motivation. It's important to remember that these "down times" can serve as motivation or ruin all your hard work it's your choice. So its up to you to decide what your break will turn into. It's very hard to stay motivated all the time with the pressures of grown up obligations and the demands of adulthood. Here is your chance to jump back on the wagon and remember nobody can change their past but anyone can start a new future. So let's do this together and make this next week our best week.
Friday, July 6, 2012
Are your children at risk to be a statistic ?
The family environment you set for your kids is associated with their risk of developing obesity. A survey of 8,000 children found that those who didn't eat many meals with their families but watched a lot of TV were more likely to become overweight by the third grade. Also, boys and girls who are encouraged to diet are three times more likely to be overweight five years later, because of increased binge eating, skipped breakfasts, and other unhealthy attempts to lose weight. Don't let this happen to your kids. Spend time playing outside with your kids, eat dinner and breakfast with them, and show them how much you care about their total health. JM
It's important to lead by example in all aspects of life and when you have children it shouldn't be any different. Making it a lifestyle change for the family and not a "diet" can change the outcome of the change. Making sure that your family is behind you in getting healthy will help you reach your goals while changing the overall family health as well. Make it a family project to make healthy meals and find new foods that you havent tried before. Create a happy and healthy atmosphere at home and it will make for healthier decisions outside of the home.
Fab AB friday
1 min mountain climber
50 crunches
1 min plank
50 bicycle crunches
Repeat this circuit 4 times for the ultimate burn (1 min rest between each set)
It's important to lead by example in all aspects of life and when you have children it shouldn't be any different. Making it a lifestyle change for the family and not a "diet" can change the outcome of the change. Making sure that your family is behind you in getting healthy will help you reach your goals while changing the overall family health as well. Make it a family project to make healthy meals and find new foods that you havent tried before. Create a happy and healthy atmosphere at home and it will make for healthier decisions outside of the home.
Fab AB friday
1 min mountain climber
50 crunches
1 min plank
50 bicycle crunches
Repeat this circuit 4 times for the ultimate burn (1 min rest between each set)
Wednesday, July 4, 2012
Sweat it out early ....
The easiest way to make sure that you're on pace to complete your goals is to stay on track. Make it count whenever you can make it to the gym or fit a workout in. If you know that your 4th is going to be filled with family and fun with not much time for your normal routine do something early. Waking up early and getting your sweat on before the day gets to hectic will insure that you stay on track. Overall have a safe and happy 4th of July and enjoy yourself.
Quick burn
25 squats
25 walking lunges
25 push ups
25 tricep dips
50 crunches
50 bicycle crunches
Repeat this cycle 3 times for the ultimate burn :)
Happy healthy 4th of July
Quick burn
25 squats
25 walking lunges
25 push ups
25 tricep dips
50 crunches
50 bicycle crunches
Repeat this cycle 3 times for the ultimate burn :)
Happy healthy 4th of July
Monday, July 2, 2012
HOLIDAY HELP
This weekend as everyone is partying and playing the last thing you want to do is gain weight or set back the completion of your goals. So this weekend when you're preparing the food and picking out what you are going to eat be mindful to what is going to help you reach your goals. When you're asked to bring a dish bring something that you wouldn't feel guilty eating like a fruit or veggie tray. If you change the items that you have to chose from your mind will change and you won't feel obligated to eat the high calorie snacks. I'm not saying that you can't indulge and enjoy a piece of cake or some icecream but I am saying be mindful to what is going to help and hurt your goals. During holidays a lot of people tend to get stressed when they are planning the get-togethers and the meals. So make time for yourself and get your workout in. You will reduce your stress levels and feel more inclined to make the healthier decisions.
Quick and easy workout
30 jumping jacks
20 walking lunges
10 squats
5 pushups
15 tricep dips
25 sec plank
Repeat 4 times and add 30 min of cardio (walking, running, biking or anything you like)
The only workout you'll regret is the one you didn't do !!
Quick and easy workout
30 jumping jacks
20 walking lunges
10 squats
5 pushups
15 tricep dips
25 sec plank
Repeat 4 times and add 30 min of cardio (walking, running, biking or anything you like)
The only workout you'll regret is the one you didn't do !!
Friday, June 29, 2012
Move inside
What can happen if you get too dehydrated or exert yourself in the heat too long? Here are some possibilities, from the least to the most severe:
Heat cramps ― muscle pain or spasms
Heat exhaustion ― a state of elevated body temperature that's a precursor to heatstroke
Heatstroke ― a life-threatening condition in which your body temperature rises above 106˚ F
If you experience muscle cramping, dizziness, fast and shallow breathing, cold and clammy skin, or nausea or vomiting, get out of the heat immediately and get some water. Heat-related illnesses are no joke, so don't take any chances! JM
This heat is no joke but, your workout doesn't have to suffer. You can still burn those calories inside and I'm going to tell you how. Start with some high intensity cardio and add body weight exercises with it.
Todays workout
50 jumping jacks
1 min jumprope (fake jumprope if you don't have one)
1 min mountain climber
Repeat 3 times with 30 sec rest between each exercise
16 walking lunges
8 squats
8 inside squats (feet together)
Repeat 3 times with no rest between the exercise. Rest 2 min after each set is complete
12 push ups
20 tricep dip
30 plank
Repeat 3 times only resting when you have completed the whole set
Drink TONS of water !! Aim for 64 oz a day and you will be hydrated.
When in doubt sweat it out
Heat cramps ― muscle pain or spasms
Heat exhaustion ― a state of elevated body temperature that's a precursor to heatstroke
Heatstroke ― a life-threatening condition in which your body temperature rises above 106˚ F
If you experience muscle cramping, dizziness, fast and shallow breathing, cold and clammy skin, or nausea or vomiting, get out of the heat immediately and get some water. Heat-related illnesses are no joke, so don't take any chances! JM
This heat is no joke but, your workout doesn't have to suffer. You can still burn those calories inside and I'm going to tell you how. Start with some high intensity cardio and add body weight exercises with it.
Todays workout
50 jumping jacks
1 min jumprope (fake jumprope if you don't have one)
1 min mountain climber
Repeat 3 times with 30 sec rest between each exercise
16 walking lunges
8 squats
8 inside squats (feet together)
Repeat 3 times with no rest between the exercise. Rest 2 min after each set is complete
12 push ups
20 tricep dip
30 plank
Repeat 3 times only resting when you have completed the whole set
Drink TONS of water !! Aim for 64 oz a day and you will be hydrated.
When in doubt sweat it out
Wednesday, June 27, 2012
IMPULSE eating
Have you ever been standing in line at Starbucks for a coffee and are faced with the question "Do you want a muffin with that ?". You may face this situation or different ones throughout the day and how you deal with these situations is a factor in your weight loss. If you constantly find yourself unable to say NO in these situations you need to find another route. If its you making coffee at home and bringing it with you to work instead of stopping at Starbucks. This will save you the impulse calories and save you some money too. If avoid these situations isn't an option for you I have another impulse stopper and you can do this anywhere. If you find yourself faced with an impulse decision take a step back and re-evaluate the situation. Ask yourself a few questions before you buy or eat that ... Are you hungry ? Would you feel guilty about it later ? Is this helping or hurting your goals ? Is there a healthier option? Take a few minutes to go over the scenario in your head, walk around the store and last but not least after you beat the urge you MUST pat yourself on the back and celebrate the victory. Stocking your bag or purse with some pre portioned healthy snacks will also help you fight the impulse.
EAT FOR THE BODY YOU WANT NOT THE ONE YOU HAVE
Thought this workout looked fun its crossfit inspired .....
25 squats 5 push ups
20 squats 10 push ups
15 squats 15 push ups
10 squats 20 push ups
5 squats 25 push ups
add 30 min of cardio for the extra burn
EAT FOR THE BODY YOU WANT NOT THE ONE YOU HAVE
Thought this workout looked fun its crossfit inspired .....
25 squats 5 push ups
20 squats 10 push ups
15 squats 15 push ups
10 squats 20 push ups
5 squats 25 push ups
add 30 min of cardio for the extra burn
Monday, June 25, 2012
WEAK vs STRONG..... Which are you ?!?
Back from the weekend and feeling a little sluggish because it's Monday? Well try something new today challenge yourself to find a new cycle class or maybe try that yoga class you've been talking about. Your mind and body need some excitement and switching up your workout routine will also help you break out of a rut. Some people lack motivation on Mondays I like to think its because they are looking at them all wrong. Instead of looking at it as being a lazy day look at it as the beginning of a 7 day challenge against yourself. It's going to be 7 days of greatness and you're going to succeed in getting all your workouts in this week and eat healthier than last week. Monday's aren't for the weak minded people so get out there and be STRONG!!
15 squats
20 walking lunges
10 pilé squats (point toes outward)
50 jumping jacks
Repeat 4 times and 30 min of cardio
Your legs are not giving out ..... Your mind is giving up KEEP GOING !
15 squats
20 walking lunges
10 pilé squats (point toes outward)
50 jumping jacks
Repeat 4 times and 30 min of cardio
Your legs are not giving out ..... Your mind is giving up KEEP GOING !
Friday, June 22, 2012
Do you INSPIRE others ???
When you think about working out and getting healthy you think about how good it is for YOU. It amazes be that by doing this huge thing for yourself you can actually serve as an inspiration for many. People will always be inspired by someone they look up too and often times they will let you know just how much it means. You can find new workout partners and even find someone to motivate you. I think that when you change your life for the better many people are intrigued and want to know your secret. Share all of your success and the steps to get there and soon you'll have a million friends that want to workout with you so it's a win win. While striving to be the best at everything you do others will be inspired by your motivation and dedication helping you helping others pass it on.
Workout
30 sec mountain climber
30 sec plank
10 push up
30 sec wall sit
Repeat this 3 times through
Add 40 min of cardio to turn up the burn
YOUR BODY HEARS EVERYTHING YOUR MIND SAYS <3
Workout
30 sec mountain climber
30 sec plank
10 push up
30 sec wall sit
Repeat this 3 times through
Add 40 min of cardio to turn up the burn
YOUR BODY HEARS EVERYTHING YOUR MIND SAYS <3
Thursday, June 21, 2012
Are you PUMPED ?!?
Not only do high-intensity workouts burn more calories per session, they also trigger higher post-workout metabolism rates and fat afterburn. This means you'll continue to burn calories and fat for longer AFTER your workout too. How great is that? Having sung the praises of high-intensity sessions, I have to say it's also true that carb calories become fat calories after a while anyway, so when it comes down to it, a calorie is a calorie is a calorie. Forget the notion of a fat-burning zone. There is only one moral of the story: Burn as many calories as possible whenever you work out. Words of wisdom for JM
Today's workout
50 jumping jacks
30 squats
20 lunges
10 pushups
30 sec mountain climber
30 sec plank
1 min rest
Repeat
Do this workout 3 times though ....only stoping at the end of each completed circuit for 1 min.
HAPPY BURNING
You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.
– Arthur Ashe
Give me some feedback ;) Anyone seeing results ?? Or have anything you think I should change ? Or anything you want me to blog about ??
Today's workout
50 jumping jacks
30 squats
20 lunges
10 pushups
30 sec mountain climber
30 sec plank
1 min rest
Repeat
Do this workout 3 times though ....only stoping at the end of each completed circuit for 1 min.
HAPPY BURNING
You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy.
– Arthur Ashe
Give me some feedback ;) Anyone seeing results ?? Or have anything you think I should change ? Or anything you want me to blog about ??
Wednesday, June 20, 2012
Making time.......
When you set your goal and define all the steps that are needed to get you there you must follow them or risk not meeting your goal. If your goal is your priority you will succeed for sure. Making time for you to complete your goal should be a priority. Many of us get busy throughout the day and by the time evening comes around we don't have the energy to workout so we skip it. You can eliminate this issue all together by committing to waking yo early to get a workout in before the hectic day becomes your excuse. If you like to workout at night you must be committed to working out first thing after getting off work and making everything else second. If you have something to do at night and you know that ahead of time switch your workout to the morning for a day. You might be surprised how much weight it takes of your shoulders when you get that workout in. I'm not saying your never going to miss a workout but if you are committed to making sure you get them in you will make the time for them. If you want it bad enough you will make the time to get there.
Workout
50 jumping jacks
12 push ups
40 crunches
15 squats
30 bicycle crunches
20 walking lunges
repeat 3 times followed by 30 min cardio
I don't find the time to exercise .... I MAKE the time to exercise <3
Workout
50 jumping jacks
12 push ups
40 crunches
15 squats
30 bicycle crunches
20 walking lunges
repeat 3 times followed by 30 min cardio
I don't find the time to exercise .... I MAKE the time to exercise <3
Tuesday, June 19, 2012
That's what friends are for
I’ll be the first one to admit it; losing weight isn’t easy. It takes hard work and commitment – and not to mention enlisting others for support. For example, if you are out with friends and they would normally want to share a big plate of the nachos supreme, recruit them to help you out by going with a healthier choice. There should be no shame in your game by being honest with them (after all, that’s what friends are for!). Let them know that you are watching what you eat, and this is something that is very important to you. Have them help you resist – even if it means keeping the chips on the other side of the table, no matter what. Chances are that someone else in your crew is also cutting back, so be each other’s rock and still let the good times roll. JM
Today's workout
12 squats
12 walking lunges
12 push ups
30 sec jumping jacks
Repeat 4 times add 50 crunches to kill your abs ;)
The only workout you'll ever regret is the one you didn't do
Today's workout
12 squats
12 walking lunges
12 push ups
30 sec jumping jacks
Repeat 4 times add 50 crunches to kill your abs ;)
The only workout you'll ever regret is the one you didn't do
Monday, June 18, 2012
What are you snacking on ??
Every once in a while hunger will strike you and you will need a snack. Its important to keep focused on your goal even when this feeling hits and choose a healthy snack. It's very easy to pre-package a few snacks and keep them in your purse or at your desk so that when that feeling hits you are prepared. With the beginning of a new week I challenge you to reevaluate your goal and see if you are on the right track and if you've fallen off today is the day to get back on. It's so easy to dream about the perfect body and want to have a tone physique but the truth is that it takes hard work and focus. So today try to rededicate yourself to your goal and reaching that goal. There is no time like the present to change your life <3
Monday workout
30 Jumping jacks
10 push ups
50 crunches
30 walking lunges
20 squats
Repeat 3 times and do 30 min of cardio
IT'S NEVER TO LATE TO SET A NEW GOAL AND GET HEALTHY
Below is a list of 100 cal snacks that I found on Pinterest....
SWEETS
- Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
- Chocolate Banana: Half a frozen banana dipped in two squares of melted dark chocolate.
- Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
- Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
- Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
- Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
- Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
- Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
- Oats n’ Berries: ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup freshberries.
- Dark Chocolate: One block, or three squares.
- Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
- Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
- Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
- Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
- Maple-Pumpkin Yogurt: ½ cup non-fat regular yogurt (go Greek for extra protein!) with 2 tablespoons pumpkin puree and 1 teaspoon maple syrup… like this!
- Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
- Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
- Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
- Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
- MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
- Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
- Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
- Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
- Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
- Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
- Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
- Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
- Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
- Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
- Jelly Beans: 25 of ‘em! Although we don’t recommend these.
- Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
- Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).
- M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
- Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!
I will post another part of the list tomorrow <3
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