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 :)

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

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

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 :) 

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

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 !

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

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 ...