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.

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 :) 

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

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

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!

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 

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

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