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

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

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 !

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

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 ??

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

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

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 

1. Mini PB&F: One fig Newton with 1 teaspoon peanut butter.
2. Chocolate Banana: Half a frozen banana dipped in two squares of melted dark chocolate.
3. Frozen grapes (any color): 1 cup (about 28 grapes), stuck in the freezer for 2+ hours.
4. Honeyed Yogurt: ½ cup nonfat Greek yogurt with a dash of cinnamon and 1 teaspoon honey.
5. Spiced Orange: One orange— about the size of a tennis ball— sprinkled with cinnamon.
6. Grilled Pineapple: 2 ¼-inch thick pineapple rounds (about 1 cup), grilled (or sautéed) for two minutes or until golden.
7. Berries n’ Cream: 1 cup blueberries with 2 tablespoons whipped topping.
8. Stuffed Figs: Two small dried figs with 1 tablespoon reduced-fat ricotta stuffed inside. Sprinkle with cinnamon.
9. Oats n’ Berries:  ⅓ cup rolled oats (cooked with water), topped with cinnamon and ¼ cup freshberries.
10. Dark Chocolate: One block, or three squares.
11. Nut-Stuffed Date: One Medjool Date filled with one teaspoon natural unsalted almond butter.
12. Chocolate Milk: 6 ounces skim milk mixed with 2 teaspoons chocolate syrup.
13. Cinnamon Applesauce: 1 cup unsweetened applesauce. Or, try this homemade version!
14. Citrus-Berry Salad: 1 cup mixed berry salad (raspberries, strawberries, blueberries, and/or blackberries) tossed with one tablespoon fresh-squeezed orange juice.
15. 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!
16. Chocolate Pudding: One 4oz package. Try a fat/sugar free version or a homemade one!
17. Chocolate Covered Strawberries: Five strawberries dipped in two squares melted dark chocolate.
18. Tropical Juice Smoothie: ¼ cup pineapple juice, orange juice, and apple juice, blended with ice.
19. Vanilla and Banana Smoothie: ½ cup sliced banana, ¼ cup nonfat vanilla yogurt, and a handful of ice blended until smooth.
20. MYO Banana Chips: One sliced banana dipped in lemon juice and baked.
21. Baked Apple: One tennis ball-sized apple, cored, filled with 1 teaspoon brown sugar and cinnamon, and baked until tender.
22. Fruity Waffles: One 7-grain frozen waffle toasted and topped with ¼ cup fresh mixed berries.
23. Skinny S’more: Two graham crackers with one roasted marshmallow and one small square dark chocolate.
24. Cinnamon Graham Crackers & Peanut butter: Two graham cracker squares with 1 teaspoon peanut butter and a sprinkle of cinnamon.
25. Cereal and Milk: ½ cup rice krispies with ½ cup skim milk.
26. Milk n’ Cookies: Five animal crackers with ½ cup skim milk.
27. Warm Spiced Cider: 6 ounces apple cider with sprinkles of cinnamon and nutmeg, warmed.
28. Citrus Sherbet: ½ cup lime sherbet (about one standard-sized ice-cream scoop) with ½ sliced kiwi.
29. Café Latte: 8 ounces steamed skim milk with 1 shot espresso.
30. Jelly Beans: 25 of ‘em! Although we don’t recommend these.
31. Marshmallow Pear: ½ pear diced and topped with 1 tablespoon marshmallow fluff.
32. Protein Shake: One scoop protein powder with 8 ounces water (choose from tasty powder flavors like cookies n’ cream and chocolate peanut butter!).  
33. M.Y.O. Popsicle: 8 ounces lemonade frozen in an ice pop mold, or use a small paper cup as a mold.
34. Apple Chips: Munch on ¾ cup of kinds like these, or use this recipe!

I will post another part of the list tomorrow <3

the weekend is where the HARD work begins

Every weekend without fail there are parties to attend, birthdays to celebrate and reasons to eat, drink and be merry. This weekend you have the choice to honor your goal and stay focused or fall off and start new on monday. I will tell you that if you fall off the wagon your goal will be further away than ever but, its important to remember that this is a lifestyle change and sometimes you're going to eat that cake and it okay. Everything in moderation will keep you on track without feeling guilty. Every weekend you have to ask yourself if you want to be strong this weekend or weak. I often tell people that weekends are the toughest and its because all the free time and celebrating but stay strong and focus on your goal you will be a weekend warrior.

Fab AB friday

50 crunches
30 sec mountain climbers
50 bicycle crunches
30 sec plank

Repeat 4 times and add 45 min of cardio

Jumpstart that metabolism for this weekend and don't forget that sunday is Father's Day :)

There's no substitute for a full-time dad. Dads who are fully engaged with their kids overwhelmingly tend to produce children who believe in themselves and live full lives.

NUMBERS don't define YOU !!

I've heard many people be discouraged about losing 1 or 2 lbs when they thought that they could lose more. The harsh reality is that your weight gain didn't happen overnight and neither will your weight loss. When you were packing on these unwanted lbs it probably took a few years and while losing it won't take nearly as long it will still take time. You must possess mass amounts of motivation and dedication and you must be strict and firm with yourself on all your health decisions. Focus on feeling more comfortable on your skin than what the number on the scale reads. I promise you when you let go of the holy number you will find a happier healthy you and sometime extra lbs will fall off without the stress you are causing your body.

Let’s face it, weight loss is never easy. That doesn’t necessarily mean that it can’t be inspiring. It is extremely important to approach losing weight as a positive, life-changing experience. You're reinventing yourself. Educate yourself about the benefits of exercising, and push yourself to try new and healthy foods. If you approach weight loss in a positive way, you will only see positive results! Keep working hard, and I know you will LOVE the new and healthier rock star you've become.


Without DETERMINATION your goals are just dreams <3

Adjust your focus and re-set your goals

    It's always important to be honest with yourself about how much your relationships are really affecting your attempts to lead a healthier life. Many people blame their partner, for example, when they themselves should take on more responsibility. It's easy to blame someone else when you don't make it to the gym in the morning, but is it really that person's fault? If you have a clear goal, your motivation and determination must come from within ― not from an outside source. The support of your loved ones is invaluable, but those who always lean on someone else to motivate them will never succeed.
    Setting goals is essential for living the life of your dreams. I mean, how are you going to get anywhere in this life if you don't identify your destination? Think of your ultimate goals as destinations, and your short- and long-term goals as road maps to the life you want to live. The path to get there may not be the smoothest or shortest, but it will make arriving at your end destination even that much sweeter. After all, life truly is about the journey and you should never be afraid to be 100 percent yourself. JM

You have the power to be where you want to be..... Do you have the determination ?

2 for Tuesday

25 jumping jacks
12 push ups
12 tricep dips
12 Bench press
12 Bicep curls (each arm)

50 Bicycyle
25 Crunches
15 Mountain Climber
30 sec Plank

Repeat this 2 times

Cardio for 30 min


If you want to live a happy life, tie it to a goal, not people or things <3 XOXOXOX

One size fits ALL !!

When I say this I'm talking about CALORIES. There isn't different serving sizes for different people, We all get the same portions. Weight loss is about burning more calories than you're taking in and packaged foods are no exception. Many items that are billed as healthy on the front label, reveal another story when you check out the ingredients on the back. Don't be fooled by advertising. Avoid bad choices and be on the alert for these common food label traps:

Fat Free: Fat-free foods can be higher in carbs than their regular counterparts and may have almost as many calories. Fat-free cookies are a perfect example. Fat-free is not necessarily a better choice, so read your labels carefully.

Serving Size: If it seems too good to be true, then it probably is. You cannot use half a bottle of butter spray and still think you're getting zero calories and zero grams of fat! It's true that per serving it's just that, but spray your entire bowl of popcorn and you've got way more calories and fat than you intended.

Trans fats: While you're being smart looking at the packaging that says "trans fat-free," but you see on ingredient list that it contains partially hydrogenated oil. You may think your meal is in the clear because the outside packaging, and while it's technically true if you only eat one-serving, but if you're going for more than one serving, you'd be eating the nasty trans fat too — something you're supposed to avoid at all costs! JM

So this monday morning take a few seconds to get refocused and re-set your goals. You can do anything you want if you want it bad enough.

MONDAY WORKOUT

30 sec Plank
25 Crunches
12 Push ups
30 sec Wall sits
30 sec Flutter kicks (explained at the bottom)
15 Jump squats
30 Walking lunges

. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. 




Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.

Don't worry... Be happy

So often we focus on everything we’re not, instead of the great things that make us who we are. I know it can seem impossible to acknowledge the good qualities — that you do indeed have strong legs or awesome eyes — but doing so will make you happier and more confident. You’ve got to stop comparing yourself to everyone else! You aren’t them. You’re YOU. Embrace compliments about your new body, slimmer arms, or nice haircut, and stop shortchanging yourself. Try to understand that your imperfections make you human — and they make you the amazing rock star you are.

Don't be mad at the results you didn't get from the workout you didn't do !

Thursday workout

20 min cardio

12 push ups
15 tricep dips
50 bicycle crunches
30 sec mountain climber
30 sec plank

repeat 3 times


“Striving for success without hard work is like trying to harvest where you haven’t planted.”

QUIT the habit that's killing you

Many people keep smoking because they're afraid they will gain weight if they stop. Here's a news flash: It's not the quitting that makes people gain weight ― it's the extra snacking they do to replace the habit and ritual of smoking. To prevent this extra eating, have a plan in place for when you have cravings ― instead of eating to cope with them, do something productive. Call a friend or find someone to vent to. You CAN beat your smoking habit, and you SHOULD.

One of the reasons people find it tough to quit smoking is that the habit becomes a comforting ritual ― an excuse to take a break from the hectic day. Just because you're quitting doesn't mean you have to stop taking time out for yourself. At work, get away from your desk a few times a day, even if it's just for a walk around the block. At home, use the time you would spend smoking to do something you enjoy, like reading a few pages of a book or chatting on the phone with a friend. You might be surprised when you realize how much time those smoke breaks were sucking out of your day ― and how many better things there are to do!

It's always a tough battle committing to quitting but set a goal and stay focused. Make sure you keep your goal about you and it's for your health do it for you and not because someone told you to. Take it one step at a time and overtime it will get easier. When you pick up a good habit like working out you'll find that you want to get rid of all the bad habits so here's your chance. Put out that cigarette and start walking every time you get the urge.

Harsh truth: If we lose the battle against tobacco, we will lose the war against cancer.

Wednesday workout 

20 min cardio 

30 sec Mountain climber 

25 Jumping jacks

10 Jump squats 

20 Walking lunges 

Repeat circuit 3 times

If you have a question or topic suggestion let me know :)

Exercise your mind and the rest will follow .....

After doing some research on mental health and exercise I found some great information from a study done by  doctors Ashish Sharma, Vishal Madaan and Frederick D. Petty. It doesn't take much for us to become stressed, anxious or depressed. Our jobs, families and life events cause us to have mental lapses and even mental illnesses. Other times, the weather or regions we live in may cause us to feel “blue.” Though it is sometimes difficult to pick ourselves up off the floor, exercise is a perfect solution that will help us gain our mental strength back. It's proven that even small amounts of exercise can help us mentally. To get started, try taking a walk three times a week for 10-20 minutes. As the days progress, increase the amount of time you spend on cardiovascular activities. Jogging, swimming, cycling and dancing are also good activities that allow you exert energy and relieve those stresses. Find an activity that you like and stick to it! Even bring a friend along to keep you company or join a gym.

Remember that brains and minds are like machines. If too much stress is put on them, they are bound to run down. Too keep these machines running, you must keep them in top shape. Exercise will help you do this and will also help you to gain in other areas of your life. Once you begin exercising, you will find that sleep becomes easier, overall health improves and energy and stamina improve, and self confidence improves. You also lessen the risk of heart attack, high blood pressure and high cholesterol. It all starts in your head. If you are feeling run down, stressed or depressed, don't lay on that couch, or hide in your bed; take a walk and feel the benefits of exercising.

I've also included a link today to a friends personal testimonial on her weight loss journey and if this doesn't inspire you I don't know what will. This is a true tale of dedication and motivation at its best and she definitely has the body to show for all her hard work. WAY TO GO GIRL <3

Testimonial

by Rachel Maddux on Monday, June 4, 2012 at 12:45pm ·

Getting Started

I had been an athlete all my life, even in college. When days of practices and games stopped I never had the motivation or desire to work out on my own. Before I knew it I had just turned 23 and at a scary 289lbs. I ate fast food 2 sometimes 3 times a day and smoking at least 2 packs of cigarettes a week. Never making any healthy choices. Then one day I knew I needed to make a change and fast. I threw out a full pack of cigarettes on my way home, grabbed my dogs leash and went out for a jog.

The Transformation

3 months into my weight loss I had lost over 40lbs on my own. It was getting harder to lose and that is right when Complete Nutrition opened up in the mall I was working at. I went down daily to learn about all the supplements from the staff there and started taking a regimen of supplements recommend for me. I took the burn, the boost, the night shift pills and occasionally the cheat pills when I needed to. This helped me shed off the next 40lbs I lost and with the help of pre&post workout protein drinks from Complete Nutrition it helped me train and run my first ever 5k!

The Set Back & Start Over

It was almost a month to the day after my 5k race and being down 80lbs I found out I was pregnant. As happy as I was to be having a baby a part of me was disappointed and scared of any weight gain I would have during the pregnancy. Working 50 hours a week while pregnant left very little energy for the gym. I would try to walk or jog but usually only ended up having the energy to do it once or twice a week. Before I knew it I was at my last OB visit before being induced and was back at 272lbs. It was devastating to say the least that all my hard work in the year before had disappeared - but knew I was having a healthy baby girl and at that time that's all that mattered. Months after having my daughter I was still over 250lbs and impatient and frustrated to say the least. I worked out regularly and was eating healthier but nothing seemed to be changing on the scale or my body unfortunately. I went back to see my friends at Complete Nutrition and got the CTS360 Clinical Kit and started seeing immediate results once I mixed that in with my diet and exercise

Today

Now I am 25 and my daughter is15 months old and I am literally in the best shape of my life with much thanks to Complete Nutrition, their staff and their supplements! I am now 180lbs as I type this and preparring to run a 10k this summer and a half marathon in the fall! Trying on bridesmaid dresses with my best friends and being able to get dresses within the same size range as them was a day I never thought I would see! I'm wearing dresses and clothes sizes I wore when I was 14! Less than 3 years ago I was shopping at the back of the rack at stores and on the "Plus size" sides of the store wearing size 24 jeans! Now I am a size 12 in jeans and can go shop anywhere without the fear of them not having my size! Thanks to everyone at Complete Nutrition for giving me a life I never thought I would have and making it so I can live life to the fullest with my daughter now too!

2009 - 289lbs

40 Wks Pregnant - 272lbs

June 2012 - 180lbs

Todays 5 MIN AB BLAST 

30 sec Mountain Climber 

30 sec Plank 

30 sec Crunches with legs at 90 degrees 

Repeat this circuit until you get to 5 min doing it thorough without rest !

BE COVERED WITH SWEAT NOW OR BE COVERED UP AT THE POOL LATER ?? YOU CHOOSE XOXOXOOX 

Happy Tuesday