You can't have one without the other ....

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

Starting today make a goal and stick with it. Think about you want to make happen in the next 30 days-60 days-90 days. Write them all down and focus on one at a time when you accomplish the first one it will give you the motivation you need to hit the next one. Remember that you can't have one without the other which means eating healthy and working out will feed off each other. Make a conscience effort to do both everyday. If you hate working out look for something else to keep you active. Take a walk after dinner to catch up on the days events. Try out a new workout video or play outside with the kids. Happy burning. Refocus and find your happy place.

When you don't like what you see... CHANGE IT! (Don't complain about it)

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

Let's face it we all get busy and the first thing to go us usually the gym. By making it a priority and making yourself a priority you will find time to fit the little things in and feel more relaxed. When you workout and release those endorphins you immediately feel better and start to see things differently. Challenge yourself to adding 1-2 days a week then when you feel comfortable with that move up doing no more than 5 days weekly. Keep track of your mood and the feeling of accomplishment and hold on to that. Use that positive energy for the days it is tough to make it a priority. Schedule this time for yourself and remember to make it work for you. Sometimes what works for others doesn't work for us so plan accordingly. YOU are worth it.

50 jumping jacks
40 walking lunges
30 squats
20 sec plank
10 push ups

Repeat 3x

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

Having the right mental state is so important because thought is behavior — your mind is your strongest tool, and the way you think of yourself manifests as your reality. We all know how easily negative thoughts about ourselves can lead to poor self-image, lack of confidence, hopelessness, and depression. You've heard about self-fulfilling prophecy, right? Well, if you tell yourself that you'll always be fat or that you'll never find happiness, chances are you will always be fat and you won't ever be happy. But imagine what could be possible if you harnessed your mental power with positive thoughts. Nothing is impossible for the willing mind. JM


I can't tell you how true this is but if you change you'r thinking you will see for yourself. Having confidence in yourself will fuel your journey in this life style change. Life is about living and loving life but you will be able to enjoy life at its fullest if you are healthy inside and out. So the next time you are faced with a decision to go the same way you've always gone or to try a new path challenge yourself to be the new you. You are going to be faced with these decisions everyday and it's how you handle these challenges that will either make you successful or stay the same. When you start working out and get your mental state right and where it needs to be you will see the decisions will be easier. So challenge yourself to 30-45 minutes 3-4 times a week for the month of March.

Lets DO THIS !! XOOXO

I WORK OUT ......: FAST forward ...

I WORK OUT ......: FAST forward ...: So as many of you may know I started the "Daniel Fast" on Wednesday. I've been asked many questions about the fast followed by the response ...

FAST forward ...

So as many of you may know I started the "Daniel Fast" on Wednesday. I've been asked many questions about the fast followed by the response "Are you crazy?" or "What are you going to eat then?". So I decided to write a little blog about the meaning and definition for me. I heard about this fast for the first time though one of my girlfriends who is more motivated and dedicated to fitness and nutrition than I could ever imagine. If you know me you know that I'm a bit of an extremist in anything that I do and I'm usually down for a good challenge. The fast was explained over cocktails and mexican food but from what I remember it went a little like this. You start this Wednesday and it last for 40 days ending on Easter (length of lent, and no I'm not a practicing catholic nor was I ever). It is a fast that limits your eating to only foods that come from a seed (fruits, veggies, beans/legumes and nuts) and eliminates the rest of the foods your used to (meat, cheese, dairy, eggs, fried food, processed food, bread and anything else that is amazing). I was instantly intrigued to challenge myself to this way of living. I have been a pescatarian for the last 8 years and eating only seafood and limited dairy. Along with this fast you are only supposed to drink water which we decided to alter to include tea and coffee as well and very limited alcohol (1 time a week). I took that following Monday and Tuesday to consume all the foods that I wanted to that wouldn't be allowed for the next 40 days. Needless to say that by the time wednesday rolled around I was in dire need of a cleanse and new routine. I embraced all the changes and have been doing quite well and it's surprisingly easier that I thought. I know that it hasn't even been a week yet but I feel like I could do this forever. I've never felt so healthy and strong on the inside and not getting stomach pains associated with my previous diet is a big plus. I know that some people may think that this "fast" is a little too extreme but for me I want to see how mentally and physically tough my body is and what changes endure and the outcomes it can produce. I've already noticed significant weight loss and an increased amount of energy. I think that everyone has there things and dare I say that this might be mine. I think that it is so important with the rate of obesity nearly double every year and the possibility of being a generation that has our parents outliving their children,  that there is no better time than now to add more fruits, veggies and whole foods into our everyday lives. If you think that this is something that you might be interested in or even want to try out I urge you do it. Starting out slower by eating only "Daniel" approved foods and drink 1 day a week and then increasing it if you feel like you like it.


CHALLENGE yourself to be the BEST you

Small changes ... BIG results

Okay, I know I don't need to tell you that exercise is absolutely crucial to getting and staying healthy. Still, I can't tell you how many people tell me that they aren't working out because they are afraid they'll look stupid, they fear trying something new or, well, any other number of things you can think of. These are fears you NEED to get over. Your attitude creates your reality, so it's crucial to have the right one. The power is in your mind, so if you have negative thoughts about your self-image, if you lack confidence, or if you feel hopeless that you'll ever lose weight, you're still at square one. If you constantly tell yourself you're not capable of working out, then you're always going to feel stupid…and eventually you'll give up. But if you harness your mental power with positive thoughts that you CAN do this, and WILL do this, guess what ― you will. JM

Heading to the gym for the first time can be very intimidating and scary. Most importantly you should have a game plan before you walk in. Start by putting your plan together wether it be cardio for 45 min or lifting weights. Start with what you know and add to it as the weeks go by, asking for help if you have any questions. If you're too scared to ask someone at the gym try googling the exercise in question and you will find many youtube videos to help you. All it takes is taking the first step into the gym to start the future you'e always wanted. If you are still intimidated to go at it alone try joining a fitness class at your gym, gaining friends and confidence will help you feel comfortable. This should be a lifestyle change and not looked at as a diet. Its never to late to start over and it sure as heck doesn't have to be the start of a new year to start. So get out there and change something today. XOOXO

REMEMBER ... small changes amount to BIG results

Lacking motivation.....

There are 151 days until the first day of summer which will include bikinis and pool time. It's so hard to stay motivated during the winter months with the sun setting earlier and earlier. I've tried to get re energized and re focused many times this winter and so far this time it seems to be working. I've got crossfit on my side and my husband for a partner in the gym. We push each other everyday to work harder and complete our daily workouts it's a silent competition for me. I think that part of re focusing is reminding yourself what you're doing this for and many of us have many different reasons. My main focus is to get as healthy and as fit as I can before having a baby. I want to be in the best shape to carry a baby and I want to do my part. If your reason is for you then thats all that matters and you should be enough to keep yourself going. During the winter it's so hard to find the time and energy to go to the gym especially after you get home and it's dark out. So challenge yourself to do 30 min of some exercise in your house.

30 crunches
20 push ups
10 squats

(do as many sets as you can in 30 min)


Lets get ready for summer!!

Coming clean and starting over .... AGAIN

So I feel like I've been preaching and preaching about eating right and not losing focus but, the truth of the matter is I struggle with this often. Everyday challenges include driving past Starbucks to get to work, Pita Pit delivery of possibly the best breakfast in STL, and the fresh hot fries at work. I'm constantly faced with these challenges and I fail quite often. The buffalo shrimp are my weakness and the fries with cheese are a must. I've given up fried food before and I thought that I could limit myself to one day a week thus fried food friday was born (Thanks, April Miller). This quickly turned into a few days a week which turned into what is a salad ? I feel like I've totally lost control of my cravings and my ability to say no to the fried temptations. So I'm challenging myself to another year without fried food. I've done this before with great success so it's only fitting that I try it again. I like to post my workouts and progress to keep myself in check and let other people know that may be struggling with the same thing that they are not alone. So please join me in the year long challenge to give up something that might have control over you and your ability to say no.

Turn every set back into a COMEBACK !

XOXOOX Happy Losing :)

First step is the hardest ....

Becca and I decided that we would start the Jillian Micheals "Making the Cut" 30 day training program. Tonight was the first night of the circuit training, I've completed this once before with amazing results. We decided that we will post the work outs on here and you can do them if you choose. If you have any questions about form or technique for any of the moves you should be able to find them on her website. Tonight definitely kicked our butts and if done correctly should only take you 45 min using the rule of 45 sec rest between circuits. Heres tonights workout ....

Circuit 1
Dumbbell press on body ball with weights 10x
Dumbbell fly with cunch on ball 1/2 the weight of press 15x
Squats (no weight) 50x
1 min sprint at 7mph

Circuit 2
Plank 10sec
Close grip push up 5x
Side plank with thigh raise 10x each side
Plank 5sec
Close grip push up 5x
Side plank with thigh raise 10x each side
Plank 5sec
Burpies 10x
Sumo squat 50x
1 min sprint at 7 mph

Circuit 3
Frog push up 20x
Squat thrust 20x hold last one for 30sec
W shoulder press with leg extension 10x each leg
1 min Jump rope

Circuit 4
Bench dip 20x
Rope tri-cep press until muscle fail
Static lunge with shoulder raise 10x
1 min Mountain climber
Boat pose 30 sec

Circuit 5
1 min Jump rope
Bicycle crunch 50x
Extended plank 30sec

Happy Burning ! Let me know what you think if you try this out :)