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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

…Fitness: One Step At a Time…

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The first step to reaching your goals is acknowledging that there needs to be a change. You need to realize that your current habits and life style are not healthy for you (and possibly not healthy for your family). Why do you want to get more active? Why do you want to lose additional weight? Your answer to those questions should be to improve your overall lifestyle.  Investing in your health NOW can help you to sustain a healthy and active lifestyle when you are older.  People who remain active at an older age tend to have less health problems and remain mobile for longer than most elderly people.

Start one step at a time:

The best way is to slowly start to incorporate healthy habits into your life.  For example try to add things week by week…or bi-weekly.  For the next two weeks try to drink more water….cook your own lunch instead of ordering fast food…walking or biking to work instead of driving…taking the stairs instead of the elevator.  Then you can add more things (and you can also possibly include a friend or get your family involved!) Try to walk for a certain amount of time when you get home in the evening. Do a workout routine while you watch your favorite shows (and take a water break when the commercials come on).  Getting into a routine can be easy if you incorporate healthy activities with your current routine!

No Gym? No Problem:

You do not have to be a member of a gym to start working towards your goals.  You can find numerous at home workouts that can be done.  You can use common house hold items as weights (such as gallon water jugs, filling backpacks with rocks or sand, stairs, etc.).  People are unaware of all of the resources that they already have at home that they do not have to go and purchase!

Eating is the main battle:

Get your eating habits on track and the inches and weight will start to melt away!! It is amazing how many people are eating improperly! And truthfully, a lot of people are not eating ENOUGH food! YES YOU NEED FOOD to fuel your body and to help you shed that extra weight. If you are not eating enough it can hinder or halt weight loss. Try to eat more protein and balance your diet with fresh fruits and vegetables.

In reality it will take 6-8 weeks before you can start to see results.  So the other key to success is to stay persistent and BE PATIENT! It will take time!!! Find things that will keep you motivated.  Try to find mini goals to obtain throughout your whole journey. The more fun you have with your journey the less stressful it will be!

… Fit Chicks Guide to #lifestylesofthefitandflexin…

There are just some things that you DO or DO NOT do once you cross over to being a fit chick.  These things are adapted simply because…it is what most fit chicks do!  Yeah I am going to go ahead and say “all of the kool kids are/are not doing it” because lets be honest….most fit chicks I know have slowly transitioned to doing/not doing some of these things!

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{1}… Throw away the scale…

At this point…who cares!!! You have been eating healthy (most of the time), crushing the weights in the gym, and looking leaner and BETTER than ever.  The scale does NOT define the fitness success you have accomplished throughout your fitness journey.  You now measure your success via the slimming waist…bulging muscles…and wonder woman like strength that is slowly developing.  REJOICE for  you are now no longer a slave to the scale (and you may even get excited when you realize you have actually GAINED a pound or two!)

{2} …You look forward to rest days….but spend some portion of your rest day looking forward to when you can get back in the gym…

Yes…sometimes you do need to take a little break from the iron temple.  You do have to listen to your body and know when to just stay at home some days.  Although it may be hard it is still necessary.

{3}…Stay away from Whole Foods (or any other health food store)…

I am in NO way bashing these places…but believe me your pocket book will thank you later for it! I can not remember ONE trip that I have made to my favorite health food store that I did not drop at least $100.  Darn those sample trays and weekly “new hot item” signs.  *sigh* they get me EVERY time…and of course you can not just grab one!  They are usually on sale for 2/$5 or 3/$8….or some random price.  And of course they will have several different flavors for you to try. So why not just grab one (or two) of each to try! What can it hurt!?? It is healthy AND on sale!

{4}…find a good tea infusing mug AND tea pot…

Realistically who makes just one cup of tea?  And for those of use who can not find time to sit at home and actually enjoy the cup of tea you have to learn how to be mobile.  Stores like Teavana sweetly beckon to you every time you walk by.  And do not even think about taking a stroll down the tea isle at the grocer store!  There is always tea on sale and they store always has new/seasonal teas brightly and boldly on display.

{5} …invest in the stretch….

When I speak of “the stretch” I am referring to Stretchy clothing.  Stretch pants…shorts…tank tops…shirts…and even bras!  Fit chicks around the globe can probably relate to me when I say that some of your favorite brands of clothing may not fit the same once those muscles start to develop.  Jeans that are too tight on your thighs but too big in your waist…cute baby T’s that wont fit over your arms….cute boots that wont zip up over your calf…*sigh* growing muscles come at a small price but you do not have to sacrifice fashion for your new physique! You will just have to learn how to adjust via new brands and stretchy material.

Hopefully some of this information was helpful.  I would like to think that it is safe to say that some of my fellow fit chicks can relate to what was said in this post.  If not…that’s ok! Maybe you can teach me a few things that I have not figured out yet!

 

…Legion Of Boom…

 

 

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“Legion of Boom”

A connected group of individuals who help, encourage, and fight for their fellow fitness brethren.

A group of people championing the ideas of pushing yourself past your limits and demanding excellence out of everything you do.

A group of people feeding into the power of being connected via some form of strength and desire to succeed.

A connected family progressing through the trial and tribulations that life may produce yet overcoming them ten fold and stronger than  yesterday.

A group of people never settling for meritocracy, but working together as one to uplift and motivate the fitness masses.

Never working alone…but as one unit…crushing goals and aspirations…navigating to that next level sh*t…

 

When you finally feel like you have found your purpose in life….BOOM

When you have a purpose to live for and fight for every singe day….BOOM

When camaraderie supersedes any means of selfishness or feeling alone….BOOM

Knowing that you are not alone on this road to success.  Even though you can not see those working just as hard as you, they are there every day grinding and pushing as hard as you RIGHT BESIDE YOU…BOOM

What does it mean for YOU to be apart of such a big movement?

Are you ready to join the Legion? 

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…Friday FITspiration…

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My Friday FITspiration is dedicated to this girl with me in the picture.

She has been working SO hard and not letting anything stand in her way.

She made some goals and she is doing what is necessary to accomplish them!

And to be quite honest on some days she keeps me accountable and motivated!

YES EVEN SOME OF THE FITNESS GURUS NEED A LITTLE MOTIVATION!

She is by far one of my favorite accountability partners and i think it is great that everyone has one!
Even if they do not workout with you, the fact that you have someone that will keep you pushing can make a tremendous difference!  Knowing that someone is there supporting you, and cheering for you to reach your goals can help to keep you motivated even on those day you do not feel like doing it!

This can be a friend, family member, co-worker, or even a pet! I have several clients who tell me that their dog will not let them get comfortable until they are taken on a walk each night!

You have to find your own sources of motivation to keep you pushing through your goals.

You CAN do anything that you set out to do.  But, in order to reach those goals you have to get up and do something about them!

What are you going to accomplish in 2014?

…2014: Your Year for Fitness…

Since we are only a few weeks into 2014

there is still enough time for you (and your fitness partner) to make some realistic health and fitness goals!

One of my favorite sayings:

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“Summer bodies are made in the winter time”

That means…If you want to be ready to flaunt your body on the beach (or at the pool) this summer you have to start NOW!

May or June is several months away. That gives you PLENTY of time to get your goals made and start working towards them.

What is stopping you!??

Your answer to that questions should be: NOTHING!

If you want something bad enough you will do what is necessary to get things done.

SO WHY WAIT ANY LONGER!
Getting health and fit in 2014 will befit you in so many ways!

Not only will you feel better you will also look better!  You will have so much more energy, you will improve your overall mood, and you will start to grow into a happier and more accomplished person!
These are only a few side affects of what reaching your health and fitness goals can do for you. The list will go on and on

So make today YOUR day to make a change!

…Motivational Monday…

keep pushing

…Weekend Workouts & Meal Planning…

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My clients say that they slack off the most during the weekend.

After a long hard week all most people want to do is relax and enjoy some good unhealthy foods.  This is OK as long as you enjoy some good food in moderation AND you still stick to your workout plans.

Reaching your health and fitness goals does not mean that you have to give up your favorite foods or miss out on quality time with your family and friends on the weekends.  This is when you HAVE to learn how to balance your life so you can accommodate your goals as well as the other things that are going on.

Key tips to sticking with your workouts on the weekends:

  • Sure you want to sleep in! Sure you want to be lazy and stay in bed all day.  But these things will not help you reach your goals!  The truth is you should probably get up and get your workout done first thing in the morning.  Even if you get to sleep in just a little bit, still find motivation to get up and get it done.  This will allow you to get it done and have the rest of the day to lounge around or get other things done!
  • If you like sleeping in, that is OK!  Plan another time later in the day that you can set aside to get your workout done.  Get in the routine of having your workout during the weekend around the same time.  Getting into this routine will help you to keep up with your workout schedule.
  • Try to find ways to incorporate the family or your friends!  Get up and get fit with them!  Find activities that you all can do.  They can also help keep you accountable for getting your workout done.

Eating healthy is also a hard task for some people.  BUT it should be EASIER on the weekends!
For those who are usually super busy during the week, you can utilize your extra weekend time to cook and prepare meals for you (and your family if you have one) for the whole week!

I personally use Sunday as my day to cook and prepare all of my meals.  I will head to the store on Friday or Saturday to get everything I need.  And Sunday morning after my workouts I will come home and cook all of my food.  It seriously only takes me about 90 minutes to cook ALL of my food for the next 7-10 days.  YES THAT IS ALL IT TAKES!

Once you make a plan and get into a routine it is easy to keep it going.

…Holiday 5K!…

 

How did you and your family kick off this past 4th of July weekend?

Are you looking for more fun and HEALTHY things for you and your family (& friends) to participate in during the upcoming holidays?

A great suggestion…

RUN A 5K!

 

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This past weekend I managed to roll out of bed early and run the annual Firecracker 5K that my local food bank hosted

All of the proceeds went towards purchasing food and other good for our local food bank.

These types of events go on ALL THE TIME! And they are more frequent during the summer because of the great weather and more people can usually participate in them.

If you are looking for a reason to get you and your loved one more active find a 5k in your area and sign up to run it!

NO you do not have to run the whole time.  You can run at your own pace and if you need to stop and walk you can do so.  There should be staff members along the route just in case you have any medical issues.

You can train with your friends/family and participate in the event together.

Some of these races do offer prizes for top finishers of the race.  Some of these races give out free gifts at the end of the race (such as shirts, medals, drinks, food, or other items other local companies have donated).

Like I said, this is a GREAT way to kick off any holiday weekend.  AND you can do these kind of events with your whole family!  If you have a child you can push them in the stroller.  If you have a pet, you can have them walk (or run) with you during the race!

This is the perfect way to work towards your health and fitness goals AND support a local charity that is in your area.

I hope that you guys had a safe and HEALTHY holiday weekend!

…Knowing what you eat: Counting Calories…

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Do you know exactly what you are putting into your body?  Do you even know how much food you are consuming each day?  It is said that most people consume as little as TWICE as many calories than they actually need each day.

One of the most important things you need to do to help you reach your goals is to figure out what you are eating and how much you are eating!! There are DOZENS of applications you can download onto your smart devices and they are also accessible on your computer.

You can find an easily accessible and FREE calorie counter site at: http://www.nutracheck.co.uk/

Once you get singed up with these programs feel free to play around with it!! You need to get use to how the program works so you will become efficient as being able to navigate and use the program properly.

Using these types of programs will allow you the change to closely monitor HOW much food you are eating and what kind of foods you are eating.

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I suggest a few things:

– when you decide you want to make a healthier change, sign up for one of these programs and track what types of food you eat for a FULL week

– when the week is over go back and look at what you eat a lot of and what you need to eat more of.  You will be surprised to see that you consume too much salt, sugar, or another type of food.  You will also be able to see that you do not eat enough veggies, fruits, or protein.  This will allow you the change to actually see what areas you need to improve on.  

– next find some healthy recipes and go shopping! You have to find recipes that will be fitting to your needs!  Usually breakfast will be around 300-400 calories  snacks will be around 200-300 calories, and lunch and dinner should also be around 300-400 calories!  The goal is to spread your meals out throughout the day so you do not feel like you are going hungry!  YOU DO NOT WANT TO SKIP MEALS!! THIS CAN HINDER YOUR WEIGHT LOSS!  You want to try to stick to a regular eating schedule.  I would suggest eating about every 2-3 hours.  have breakfast, and then a small snack, lunch, another snack, dinner, and if you are still hungry in the evening have another SMALL snack.  You want to try to stop eating about 2-3 hours BEFORE you go to bed.  But you do not want to go hungry and you should try NOT to skip any meals

-keep track of what you eat in these applications.  They will let you decide if you have the right serving size or more than the suggested serving size.  If you stick to the proper serving sizes, a steady workout routine, and drink water you should start to see results in about a month!

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Reaching your goals will take TIME! You will have to be patient! You can not eat healthy for a week and expect 15-30 pounds to just vanish!  Yes that would be nice but it is not realistic.  You have to stay consistent with eating right AND working out.  Eating right is the MAIN priority.  If you are not feeding your body the right foods it will hinder the results you want to see!! You can spend all the time you want in the gym, but if you eat junk food all of that hard work will go to waste.  So this is why it is SO important to get your diet under control so you are able to reach the results you want.

And there you have it! I just gave you the tools you need to help you jump-start your new health and fitness journey!

Any day is a great day to start living healthier…why not start today!?