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 !

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

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 ?

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.

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)

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

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 !!