Stop putting it off and start taking it off... the weight that is.

I've heard so much in the past few weeks "I don't know where to start" or "I don't have a gym". I'm here to tell you that you should stop putting it off and just get out there and do something. When you're starting out it's ok to start off small with shorter workouts don't get to overzealous doing a 2 hour workout for the first time. Chances are if you start out to strong you will tire more quickly and be to sore the next day to workout for a few days. So if you're looking for a quick easy way to get started try this little workout. Doing this workout through your day whenever you have the time or set aside 30 min a day and see how many times you can repeat it. Aim for 3-4 days a week.

50 jumping jacks
5 push ups
20 crunches
20 mountain climbers
30 second plank

This workout is so quick and effective you could fit this in almost anywhere throughout your day. Try doing once when you wake up, another set before the shower and 2 before bed. It's so quick it wont feel like a workout but the more you do it the more results you're going to see and you don't have to dedicate 2 hours to the gym.

Don't be mad at the results that you didn't get with the workout you didn't do.

Happy Thursday XOOXOXOX

Only YOU can do it!

I've heard it so many times before "I wish that I had someone to workout with" or "I wish we lived closer so that we could work out together". While I love hearing all of this it's so important that you hold yourself accountable and you know that you can do it alone. It's so easy to be dependent on others to meet you at the gym and power you through the workout but, what do you do when your forced to do it alone? Truth is that we are only in control of ourselves and what we do and I don't know about you but I'm not willing to say "I don't have the body I want because my buddy didn't want to workout".  Having a workout partner will definitely help you along the way and make success that much sweeter but don't depend on that to do the work for you. So the next time that you are faced with a situation leaving you at the gym alone I challenge you to kick it up a notch and workout for the both of you. Stop holding yourself back and start sprinting toward your goal right NOW.

Todays workout:

30 min Cardio

25 walking lunges
20 squats
15 calve raises
+Repeat this circuit 3 times with 30 sec rest between

Courage doesn't always ROAR. Sometimes it the quiet voice at the end of the day that says "I will do better tomorrow".

CARDIO is KING!!

If you have a bad back or knees, in addition to strength training, try adding cardio that's easy on your joints but can still get your heart rate up. While I can't speak to your specific situation, consider low-impact forms of cardio such as swimming, recumbent biking, rowing, cross-country skiing, walking, and shadow boxing with light weights in each hand. JM

I've said it before and I'll say it again I LOVE CARDIO! I can't tell you enough about the great benefits of cardio. This is a great workout that you can really do anywhere and don't have to have a pricey gym to get your cardio in. If you are just starting out and intimidated by lifting weights or lack of knowledge about the equipment cardio can help you get more comfortable with the gym setting. Even if you can't get your strength training in getting some cardio in will give you the satisfaction of sweating it out. Make sure that you add cardio to your routine and keep up the hard work with your weight trainng.

Cardio
45 min of cardio

15 push ups
25 jumping jacks
50 crunches
*repeat 5 times with 1 min rest between


Run... because someday you wont be able to <3

Labor day workout .... No stopping now

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

Taking a few days off is good for your body and your muscles. Making sure that you hold yourself accountable on days that aren't your typical days are the days that are going to matter most. Even though today is Labor Day and you are off work it doesn't mean that your workout should be. Some of my best workouts are done right before a holiday celebration. When you workout before the party you'll feel more inclined to eat healthy and make better decisions because you don't want to lose what you worked for this morning. I challenge you to get out there and workout today before the parties start. Don't set your mind to the thinking that you will start back up tomorrow and today is a free day. Working out should be something you look forward to and want to do. If it were easy everyone would be doing it all the time. Challenege yourself to be better and get further. So today find something you like to do for your workout whether it be running, walking or lifting weights just DO SOMETHING.

Happy Labor Day

Its definitely NOT easy but it will be worth it <3

BEAT mindless snacking ... and OVER EATING

I want you to eat every four hours ― breakfast, lunch, snack, and dinner. This way of eating keeps your stomach from rumbling and your metabolism happy. Starve yourself for any portion of the day and you cheat yourself out of a bump in your metabolic rate. When you first start to eat every four hours, you might find that you're not very hungry when the four hours are up. But that's the idea ― you don't want to be famished by the time you eat again. You want to head off extreme hunger, which is a signal that your blood sugar has dipped too low and will lead to cravings and overeating. JM

As the fall and winter sneak up on us and our schedules become bombarded with the holidays, football games and children's activities it's important to be prepared. When I speak of being prepared I mean carrying some back up snacks with you at all time everyday put some fresh veggies, fruit or cheese sticks in your purse so that it's always at hand when hunger hits. You can also stash some granola bars, trail mix or mixed nuts in your car, your office and anywhere else you spend time. When you have a great plan in place it is easy to beat the urge for those nachos at the game, the McDonalds drive thru and the gas station candy bars. It's easy to succeed when you have your plan in place and your goal in sight. You have worked way to hard for to long to let little slip ups add up and defeat you so get out there and get prepared to rule your life. Happy Snacking!!

30 min Cardio
*2min jogging followed by 1 min walking repeat 10 times

50 jumping jacks
20 walking lunges
30 squats
30 sec mountain climbers
*Repeat circuit 4 times with 30sec rest between sets


To be prepared is half of the victory <3 XOXOOXOX

No money for a GYM ?

It’s a tough economy. If you can’t afford pricey gyms or equipment, then let's get a little creative here. Instead of dumbbells, how about jugs of water, canned goods, candlesticks, or books? Anything that you can grip firmly and securely and that weighs at least 3 to 5 pounds will work. Also, let's not forget the most obvious tool we have: our own body weight. Think old-school Jane Fonda ― yes, it's true that exercise has progressed leaps and bounds since she introduced her workout video in the early eighties, but some of that stuff was great for at-home workouts. Remember all those leg lifts she used to do? Not to mention the crunches, squats, lunges, wall squats, and those wide circular movements she did with her arms that made your shoulders feel like they were on fire. Lace those sneakers up and pound the pavement or run stairs at a nearby stadium, school, or in your apartment building or home. JM

Now is the time to eliminate ALL of the excuses that you have been using in the past to avoid working out and comfort yourself in staying the same. Everyone has the exact same amount of hours in a day and truth is some people are busier than us and some have nothing going on. If you want a healthy and active lifestyle you will make time for exercising. If your excuse is that you don't have the money for a pricey gym then you should know a few things:
 1. Its free to lace up your sneakers and run outside.
 2. Workout videos can be fairly cheap and last forever. (trade them with your friends monthly to keep it fresh)
 3. Buying 1 set of weights to keep at your house is less than $20.
 4. Doing an outdoor bootcamp with your friends can be free if you use your surroundings. Think pushups, lunges, sprints, jumping jacks and other body weight exercises. (having workout partners will only drive your success but, don't depend on them to much that you cant work out alone if something happens to your friend)
 5. Walking your dog, taking a walk with a friend and hiking are all free!!

YOU CANT BE MAD AT THE RESULTS YOU DIDNT GET WITH THE WORKOUT YOU DIDNT DO!!

So you see anyone can have the body they want with minimal expense or equipment. If you're still struggling you might be lacking the drive and that my friends is something you can't buy or get for free.

Wednesday workout

30 min cardio
*2 min jogging/1 min walking (repeat 10 times)

30 sec plank
50 jumping jacks
30 sec plank
50 jump rope
30 sec mountain climber
*repeat 4 times talking a 2 min break between each circuit

Be the INSPIRATION you need

Its like a breath of fresh air and I'm instantly inspired to blog every time that someone tells me they've read my blog and it's helped them with their weight loss journey. This weekend like many others we went out with friends to have drinks and watch a band. As we were sitting there one of our friends came over and said thank you for writing your blog I've lost 52 pounds along with the help of weight watchers, eating healthy and your blog. This instantly made me inspired to write about the encounter this morning. I've been thinking a lot about inspiration lately and what I could to inspire others but, recently it occurred to be that to be inspiring you have to be inspired. So you see its like the circle of life in a way and you get out what you put in. Everyone needs a little push now and then and I would like to thank you for doing that for me. Truth is that you are a hero and an inspiration to many people through all that you do. Let me just start with saying that 52 lbs is no easy feat and to have the dedication and motivation to make it that far is amazing. I'm also so thankful that through social networks and blogging I've been able to make a difference for a few people. So for that I say Thank You!

Monday Funday 

40 min of cardio 

* 2 min walking and 2 min jogging (repeat until you reach 40 min)

12 Push ups 

12 Bicep curls (each arm) 

12 Bench press 

*repeat cycle 3 times 

25 crunches 

50 bicycle crunches 

25 toe touches (lay on your back with your legs straight up and reaching for toes while crunching)

*repeat this 3 times 

I love inspiring people, and if I can make a difference in one person's life, then that's a success for me.

-Sasha Azevedo