Tuesday, May 6, 2014

Tuesday's tips

Today's tip is all about motivation.  I get questions all the time...how do you work out so much?  What makes you do it?  "I'm not motivated " is a common complaint. 

I won't lie and say I started this journey being motivated.  When I first started exercising I was over 300 lbs and it was hard.  Really hard.  I got tired easily and everything hurt.  I joined a local gym, and I received one of the best pieces of advice I'd ever heard.  The guy who signed me up said , "When you don't feel like coming, come in here for 10 minutes.  If you really want to go after 10 minutes, go.  But I bet you'll end up staying most times. "

He was right.  That's my tip for today.  Get yourself ready to exercise.  Get out your calendar and plan out the week- when will you exercise ? What days, what times? What will you do?

Then get yourself ready.  Going early in the am? Set out your clothes the night before.

Going after work? Pack the gym bag and put it in your car.

Tomorrow I have to work out in the early am.  This is my choice on Wednesdays...we have a staff meeting after work, and I know I'll never do it after work. Clothes are laid out, banana on counter to eat before I walk out the door. No excuses !

Try it.....let me know if this gets you to exercise!

Today's diet:
Wheat bagel with jam, egg white omelette
Snack: banana, small box of craisins
Lunch: tofu and potato
Snack: blueberries
Dinner: chocolate shakeology made with almond milk

today' workout: body beast cardio and body beast abs


Monday, May 5, 2014

ahhhh-computer problems

ahhhh- so no internet most of last week kept me away from my blog -booo!

So this week's challenge is coming a  week late- but it's a good one.

Write your wellness statement and repeat it every day...a statement that tells where you are right now with health and fitness and where you want to be... here's mine:).

I am not yet where I want to be with my weight , but I will be.  I know I can do this.  Clean eating and exercise will get me to my goal. I am a powerful, strong woman.

Getting in shape is largely mental- form your wellness statement / mantra, repeat daily (or several times daily) until you start to believe it.
Get motivated- get it done!

Today's workout: body beast bulk arms, 30 min arc trainer, 20 sit ups, 20 reverse crunches

Today's diet
egg whites with spinach, wheat toast with jam
snack: 15 raw almonds , green apple
lunch- baked chicken , roasted root vegetables
snack- red and yellow peppers, hummus
dinner: chocolate shakeology with peanut butter and a banana

Wednesday, April 30, 2014

Tuesday's tips-change your body by doing the right cardio

People often struggle with the question- what type of workout should I do?  More weights or cardio..which do I do first?

It's not a quick answer....you do need both strength training and cardio...but I can give a tip about cardio that should help everyone.

You don't want to be the person on the elliptical not getting results.....too often I see people on the elliptical on level 2 (or 4 or 6 , whatever) for 30 minutes.  This is not the way to go (although certainly better than nothing).  Interval training is what changes your body.

You can use machines to do interval training though-so if you love that elliptical - don't give it up!  Think of your workout in 5 minute segments.....3 minutes go at a steady pace (or intensity), 2 minutes go all out hard as you can.  I.e. on the elliptical I'll use resistance level 5 and go at a steady pace for 3 minutes, then crank up the resistance level to 10 for 2 minutes.  Same thing on the treadmill-walk 3 min, jog 2 min-walk flat for 3 minutes, crank incline up for 2 minutes.

You can also do interval traiining without equipment- alternate doing 90 seconds of an exercise with 1 minute of rest- here's some ideas- lunges, squats, burpees, hopscotch (literally pretend to do hopscotch, squat jumps, push ups, chin ups, sit ups, jump rope)......a half hour of this and you'll torch calories and work up a sweat.

Give it a shot and let me know what you think.

Today's workout - beast cardio (interval training at its best) and beast abs
Today's diet:
breakfast- 2 eggs, wheat bagel with jam
snack: raw red and yellow peppers, almonds
lunch: turkey burger, baked sweet potato
snack: clementines (2)
Dinner: chocolate shakeology with natural peanut butter and banana
snack: (if needed) - sugar snap peas

Sunday, April 27, 2014

last week's reflection- this week's new challenge

So last week's challenge was to prepare healthy meals AND  eat them.....I did it!  I ate each meal I listed at least once...twice for 3 of them....how did you do?
More importantly, what can you incorporate into your every day eating plan?

Eat 5 vegetarian meals this week (you can do more if you like).

The logic behind this is ....no one ever got fat from eating fruits and veggies lol- it's good for you.

Here's a few ideas and I'll share as I eat this week.
Brown rice and stir fried veggies or black beans
oatmeal and fruit
black bean burritos
tofu and veggies
tempeh and veggies (I like tempeh and sweet potatoes)
fruit salad for breakfast
shakeology (there are even vegan options)

What can you eat that's vegetarian this week?

Today's workout : Body Beast Bulk chest , 30 min elliptical
Today's diet:
egg whites with spinach, wheat English muffin with natural peanut butter
lunch: chocolate shakeology with a banana
snack: sliced mango

Not sure what I'm having for dinner yet....

Friday, April 25, 2014

challenge check in

I feel like I'm doing well making and eating those healthy foods I listed on Sunday.....I've made and eaten everything on the list at least once (twice for some of them)....how about all of you?
I find for me meal prepping ahead of time makes a huge difference. I also noticed certain days I pack a heartier lunch because I need to (like Wednesday-staff mtg. day equals an extra hour at work....so I pack a larger, but healthy lunch, to get me through.

Reflect on your week...how's it going?  Did you make those things you listed? If not...you still have a day to do it! Even if you made some of it.....good start! Think about what you liked and if you can see yourself integrating that into your regular diet.

Today's workout: Body Beast Bulk Shoulders, 30 min elliptical

Today's diet:
2 eggs on wheat English muffin
Snack: green apple, 15 raw almonds
Lunch: balsamic chicken, roasted root vegetables
Snack: orange, grapes


Wednesday, April 23, 2014

april's specials

Wednesday is Beachbody Specials day- so here goes!
TWo challenge packs on sale this month- Brazil Butt Lift and Focus T25.  Focus T25 is a 25 minute a day workout in which you can get rapid results.....and both challenge packs come with shakeology. I drink my shakeology everyday-greenberry is my favorite!  It really has helped me with suppressing cravings- if you want to learn more, here's a link to a video about shakeology!

Also on sale until May 7th is the Ultimate Reset diet.  I did this about a month ago- no exercise- and you truly do "reset " your body.  I lost weight, lost inches off my lower stomach (problem area) , gave up caffeine (lol I was addicted) and just felt great overall.  It's an awesome program if you know your eating is way off track and you need help with nutrition.

Interested?  Email me (april6678@sbcglobal.net) or comment for more info.
Check out my site : http://beachbodycoach.com/april6678 to check out any of the products.

Today's workout:
Body Beast Cardio and Beast Abs
Today's diet

egg whites and wheat English muffin with p.b. (natural)
snack: green apple, 15 raw almonds
Lunch: black bean burrito
Snack: pear, pumpkin seeds (1/4 cup)
Dinner : chocolate shakeology , natural p.b. , banana

Tuesday, April 22, 2014

tuesday's tips

I'm always open that I am still on my weight loss journey...but on this path, I have discovered a few things that work...I want to share with everyone -hence Tuesday's tips.

Eat your meals in a pyramid.  That means breakfast is the biggest meal (think base of pyramid), then lunch, and dinner is the smallest (yes you can have healthy snacks in between).  I started doing this when I read that (I can't remember which) either Sylvester Stallone or Arnold Scharzenegger craved milkshakes and he always had them in the am to help burn them off).  I found I lost weight faster when I started eating a bigger breakfast....it really is the most important meal of the day.

Today's workout : Body Beast Bulk ARms, zumba
Today's diet:
Breakfast- 2 eggs on wheat English muffin
Snack: green apple, 15 raw almonds
Lunch: Balsamic chicken, roasted root veggies
Snack: celery with natural p.b.
Dinner: Greenberry shakeology with a banana
Snack: 1/4 cup pumpkin seeds