Fabulously Fit with Five

100 "LIKES"

2012-03-03T14:02:00.000-07:00

I have reached 100 Facebook page "likes"! I'm pretty excited about this and to say Thank you, I'm posting a FREE work out! Most of you who voted wanted a FULL BODY work out and that is what you are going to get. I'm going to cheat a little and give you a full body work out I designed with an emphasis on the glutes. This work out is a 1 day work out you can use to burn fat and get tone. There are 4 circuits with 3 exercises. You will perform each circuit 3 times before moving on to the next circuit. Now, to keep you in fat burning mode you will only rest when all 3 exercises are complete. You will rest 45-60 seconds and then repeat the circuit until you have completed it 3 times. Here is what it looks like:

Dead lifts 3 sets 10 reps
Stability ball chest press 3 sets of 10 reps
Inverted row 3 sets of 10 reps

Stability ball leg curl 3 sets 10 reps
Push press to calf raises 3 sets 10 reps
Stability ball lying pull overs 3 sets 10 reps

Stability ball hip raises 3sets 10 reps
Reverse lunge to curl 3 sets 10 reps
Stability ball skull crushers 3 sets 10 reps

Reverse hip raises 3sets 10 reps
Med. ball double crunch 3 sets 10 reps
Plank w/ alternating hip extension 3sets of 10 reps

Now, this is 1 day I pulled from a 5 day work out program that I designed for a client in California. She is a few week into it and LOVES it so far. You will all hear from her very soon. If you are interested in the rest of this program, let me know. I will NOT be posting the remainder of this program.

Because I appreciate ALL of your support, I'm going to post the demonstration videos that go with it. Remember, this is only 1 day of a 5 day program. Only doing this work out will result in a muscle imbalance. It is full body, but with an emphasis on the glutes. You should be able to FEEL that. :)

Let me know what you think! This is my pride and joy right now...I really hope you enjoy it!

As for a personal update: I'm FINALLY taking my CPR class on Monday and that will enable to FINALLY take the CPT exam! WHOOT WHOOT! I'm excited to make this official. This is my passion and I'm so blessed to be able to share it with you.

Thank you again!

Amy

Body by Blue

Building Strength

2012-02-02T16:22:00.001-07:00

First of all...where have I been? I have been studying like crazy, training harder than normal, watching my little guy learn to walk, and putting together a "virtual training package" for long distance clients! Whoot Whoot! All of this hard work is paying off. I'm down 5 lbs since I started this! This is probably the hardest most grueling thing I have done. There are some days I think to myself, "I'm fine with where I'm at" and then the reality of a camera pointed at me hits and I focus my efforts in clean eating and busting my booty at the gym. It's come down to what I eat and when. There are days I'm exhausted and so some tweaking is needed but I think I have got it down. With that...I have a recipe to share. These are Chocolate Peanut Butter Oat muffins! Awesome for BREAKFAST! Perfect combo of protein, carb and healthy fat!

Chocolate Peanut Butter Oat Muffins

1 cup oatmeal

6 egg whites

1 scoop of choc. protein powder

2 tsp pure cocoa powder

1 Tbsp Stevia

1/4 tsp of baking powder

2 Tbsp of NATURAL peanut butter

1/3 cup water

(Makes 6 muffins)

Mix the dry ingredients together in a large bowl. Then add the egg whites, peanut butter and water. Stir until mixed well. Scoop into a muffin pan coated with cooking spray (they are pretty sticky) Bake at 350 for 25 mins.

Info per serving:

Calories 177

Protein 22g

Carbs 11g

Fat 5 g

Source: GO HERE

These look really runny in the bowl but they bake up very nicely! Great for the Kids too ENJOY!

As for my Training...I have added several different interupts to help keep my body in that fat burning zone. For example: I wanted to see more muscle definiton in my legs so I added 30 jump lunges and 10 body squats in between each super set. When my work out was complete, I ended up doing 360 jump lunges and 120 body squats every day for 5 training day. I lost 1.5 pounds that week and 1/2 inch in each of my thighs. I was happy!

I also added some more cardio. When I say cardio some people automatically think of the treadmill or the elliptical. I hate the ellipitcal. I think it's a joke. The only time you will see me on one of those is for some recovery time and for some rage of motion with my knees. However, I can accomplish that on a BIKE! Sorry about my little rant...I decided to add a BODYSTEP class to my workout. I worked it in for Saturday mornings. This class works my "problem" areas (legs and booty) while keeping my heart rate up. I love it! One more way I added cardio in was by adding 1-2 quick 15 min HIIT session. I LOVE IT as well. I'm on a steady 1 pound per week pace. That puts me right on target.

If you are looking for a boost in your work out, try adding in the jump lunges and body squats. Or simply add in 2-3 HIIT sessions after your work outs. GO HERE for a great example. It WORKS!

Now for chest excersies:

I suggested negative only push ups the other day on Facebook...

The best way to build strength in an area is to do Negative only reps. For example, I'm working on my chin ups. In order to build extra strength, I start in the "up" postition and slowly lower myself down in a 4 sec. count. I do 3 sets of 8-10. You can use this for push ups as well. Start in push up postion and drop down quickly but controlled and raise yourself slowly to a 4 second count. 3 sets of 10 will get you off of your knees while doing push ups in NO TIME! The flat bench chest press: start with weights directily above you, lower as fast as you can controled and push up slowly. To make this a little more advanced, do alternating arms. Keep the opposite arm locked while pressing the other. You see where I'm going with this...I will have example videos up soon. Until then....

Thanks ladies!

CONTEST: It's almost over! Try the Neg. only Push ups and tell me what you think. 5 POINTS

Strong Back

2012-01-10T15:26:00.000-07:00

This has been a crazy week for me...I wanted to show you some of my back exercises but I could never work out a time to have my super cute camera guy, aka hubby, to help me. So you get something a little better. I'm going to share with you my biggest success secret, Her name is Flavia Delmonte. She is awesome! I have achieve 90% of my success so far from her work outs. There now you know! She has inspired me to think "outside of the box" in fitness. I have learned so much from her. You can learn more about Flavia RIGHT HERE. So on to her back exercises. I have done this and LOVE it! Give it a try and let me know what you think. NOTE: you can substitute the barbell for dumbbells at home.

GOOD LUCK!

Inspired by my personal push up challenge (if you don't know what I'm talking about visit the "my push up challenge" page above) I wanted to show you a few chest exercises with some arm work outs that will help you increase your push ups as well. I will have that for you ASAP!

Honestly, I will only be posting once a week until I can get my CPT certification done. I'm focusing my energy there. However, I do post fun little pick me ups on my Facebook page. Please show some love and stay connected by "like" ing my page VISIT HERE

A little personal update: I'm excited to share that I will be doing my first photo shoot in MARCH! I have 12 weeks to get photo ready. I have some help from a couple trainers that I LOVE! I get some very helpful info from them. I wanted to share this experience here with you as well! I'm excited! The Purify detox/cleanse system was an awesome way to jump start this journey. I lost 2 lbs and nearly 1% of body fat for my first week. This is from an already lean state. By using that system my body is now completely ready to function at 100%. This will be FUN!

My new favorite snack: I love ice cream! especially when I'm watching a movie. Now obviously I won't be eating ice cream for a while so I came up with this sweet treat.

Berry Frozen Yogurt

1 cup plain Greek yogurt

1/2 cup berries

1 tbsp Stevia

Mix well and place in freezer until semi frozen

Delightful!

I usually share this portion with my hubby:)

CONTEST: Try these back exercises and let me know what you think! 10 POINTS Leave another sweet (sugar free) recipe in the comments and receive 5 POINTS

Thanks Ladies!

Fresh Start!

2012-01-05T15:41:00.003-07:00

Wow! It feels like it has been FOREVER! I love my new Internet. We have been without for about a week. Now, it time to get caught up. I love the beginning of the year! It's a great time to start fresh, hence the new blog look. What do you think? Anyway, I LOVE resolutions, as long as they keep changing every year. Weight loss seems to be at the top of the list for most people. I know my gym has been a little fuller since January 1st and statistically speaking, most of the newbies will be done by February. NOT GOOD! For those of you who have made resolutions, I have a few tips you could try to turn those resolutions into habits. First of all, write them down where you can SEE them everyday and read them. I like to use a dry erase marker on my bathroom mirror. Next, is to find a partner! It is so much easier to have a support system. You always want to surround yourself with people that support you, and that are headed in the same direction as you. For example, a work out or running partner is awesome! You are less likely to skip a gym session or a run if you have to call your partner to cancel. Third, is to set a time line. Some people set a resolution for the year and that can be overwhelming. Set a date! For example, be sugar free for 3 weeks. By setting a date, you can see an end point. Once you get to that end point, reevaluate your goal. Push yourself to the NEXT level. You will soon see that your way of thinking will change. Keep in mind, it takes 3 weeks to make something a habit. You can do it! I have a post that I did a while back that has some more good info. Visit Here

Here are a couple updates:

I will HAVE my CPT by Feb. 17th! WHOOT! I did take some time off in December to enjoy the season. My family also celebrates 2 birthdays and an anniversary. We love to party but It feels great to be back.

that means...

The CONTEST is almost over! There are a few of you who are rockin it! As a refresher, this is what I'm giving away:

10 personal training sessions by ME! valued at $500.00

1 Purify Cleanse and Detox system valued at $130.00

30 day supply of Zrii Achieve, all natural meal replacement valued at $108.00

If you want to get caught up or are NEW you can still do so! I have labeled all challenges under the contest label. Or, visit RIGHT HERE to get started.

I have some chest and back exercises to show you, I'm just waiting on the video...I will have that up this weekend.

CONTEST: In the comments, leave your thoughts on New Year's resolutions. Love/Hate or any tips you have for keeping them. 5 POINTS

Thanks everyone!
"Take control now. Forget about the negative thoughts which others have told you - that you are too old or too young. Stop letting the thoughts of others rule your life; stop being weak and cowardly, blaming your lack of progress on those negative programs. If you begin now and become a do-er, you will have earned your right to remain here."
~Thomas D. Willhite~

Starting the New Year off right!

2011-12-30T12:02:00.001-07:00

I posted a while back about the PURIFY detox/cleanse system. I just wanted to let you all know that I'm doing it again! I highly recommend this system especially with all of the health and wellness resolutions out there. It's a 7 day system that won't interrupt your daily routine. It's ALL NATURAL! I'm all about that! If you are serious about getting healthy and losing weight this is the jump start you need! Visit this website for a detailed description of this system. www.zrii.com/purify Now, if you haven't guessed it already I am a distributor in this company. I believe in their products and use them myself. I would not share them with you or be apart of something I didn't believe in. I have seen some pretty amazing things happen because of these products and this company. My family has benefitted tremendously. We are moving toward a healthy and prosperous future and I'm excited. If you are interested in experiencing this yourself let me know! I would love to help you get there! I wish everyone a happy and safe new year! I can't wait to get my Internet up, I have so much to share! Thanks and HAPPY NEW YEAR!

We have a WINNER!

2011-12-12T21:33:00.000-07:00

First of all a special thanks to Sellers Studio-photography by erin for sponsoring this "mid-way give-away".
Thank you to all who participated as well. I wish I had enough to give each and every one of you a sample of this amazing product. I have seen this product change the health of those I love. It is not a DIET. It is an all natural meal replacement formulated by Dr. Deepak Chopra. Please visit HERE to learn more about Nutriiveda Achieve and more amazing products that will change your life and your family's lives. Thank you again for participating. Drum roll please.....Congrats to Danielle Banry! You get to try this amazing meal replacement for 2 weeks! Now, I will send you recipes and fun tips on how to benefit fully from this product BUT...we will all want to hear about your experience :)

Thank you again to ALL of you who are supporting me. This Blog has turned into a blessing for me. I'm humbled by the amazing response I have had so far. I love hearing from you. You all are so motivating and I thank you! Keep up the good work :)

Up next...

Chest and Back!

Booty Booster!

2011-12-08T13:29:00.001-07:00

I'm SO SORRY this has taken me so long, it has been a crazy week! First of all, I'm excited to give away a 2 week supply for the Nutriiveda ALL NATURAL meal replacement. This product has changed my family's lives, and I'm excited to share it with you. Yes, I said my family's lives. My kids even drink it for breakfast. I add fruit & milk and it's the HEALTHIEST meal of their day. This is NOT a diet drink. (we all know those don't work!) It's a meal replacement. Visit HERE for more information on this amazing product. If you haven't all ready, SIGN UP for your chance to try it FREE for 2 weeks! It's super easy! Click HERE

On to the BOOTY! The glutes are the largest muscle in the body, therefore it's one of the body's top calorie burning muscle! If your glutes are weak, it causes a disruption in our body's muscular balance. This can lead to pain and injuries. NO GOOD!

HERE are the BEST GLUTE EXERCISES!

Deadlift
Hip raises
Reverse hip raises

Now, before you get to those you need to know how to activate your glutes before you work them with heavy weight...

(enjoy the silly music, it's a little better than the racquet ball courts going crazy)

There are several levels in this demonstration. You can pick one you are comfortable with and use it. For beginners you would use the raise without weight. For the advanced, you would add the stability ball and weight. The key is to focus on your glutes. Keep them tightly squeezed. I would perform 2 sets of 12-15 reps if you are using this as a warm-up. If you are using this as part of your work out. I would do 3 sets of 8-10 reps.

Now, I decided to throw in a bonus demonstration that works your hamstrings as well as your glutes...

The key here is to again, KEEP YOUR GLUTES TIGHTLY SQUEEZED!

You want to roll the ball in while curling your heals toward your booty. Roll the ball from your heals to your toes. Keep abs tight and feel the burn! I didn't demonstrate this but you can turn your toes outward or inward to work different areas of the hamstring. For the advanced, do this with one leg. Add this to the exercise above for a great booty exercise. ENJOY!

If there is something else you would like to see, LET ME KNOW :)

Love this one...
"He that is good for making excuses is seldom good for anything else."
~Benjamin Franklin~
CONTEST: Leave your favorite motivational quote or phrase in the comment box for 5 points!

Thanks:)

Mid-way Give-away!!!

2011-12-06T13:22:00.001-07:00

Ok, I am about half way through my certification. It is taking me a little longer than I expected but I'm ok with that. This is the most busiest time of year right? Well, I have appreciated all the support and effort in helping me "spread the word". I wanted to crank it up a bit! :) This is exciting! I will be giving away a 2 week supply of Nutriiveda Achieve! I will include some awesome recipes, including the ones I use pre and post work out.

NutriiVeda is a 100%-natural meal-replacement drink . It combines 7 Ayurvedic botanicals and over 22 vitamins, minerals, high quality protein, soluble fiber, and essential amino acids.
The scientifically proven ingredients in NutriiVeda have been shown to help you lose fat, maintain normal blood sugar levels, curb appetite cravings, and promote greater energy levels. It is also casein and gluten free and contains no preservatives. (so it’s totally natural) This is retailed at $51

Here's how it's going to work. You must complete these 3 challenges to qualify: (some of you have already completed the first two)

1- Become a "follower" of my blog
2- "Like" my new Facebook page (I post updates constantly) click HERE to do so.
3- Leave a comment on this post sharing what MOTIVATES you and WHY!

EASY!

Remember! This mid-way give-away is open to EVERYONE! So tell your friends! For every friend you get to enter and qualify for this mid-way give-away, you get one extra ENTRY! -it pays to spread the word :)

Once you qualify, your name will be entered into a drawing. All challenges must be completed by December 12, 2011 at 8:00 pm MST.

Wait there is more!

Special thanks to this contest's sponsor:

Sellers Studio, photography by erin

A relaxed, flexible photo shoot experience for almost any occasion! Check out my portfolio at http://photos-by-erin.blogspot.com and be sure to look me up on facebook! From weddings, and senior portraits to sports and fitness shoots - get 15% off your next photo shoot booked with me when you "like" my facebook page! visit HERE

Gift certificates also available!
I usually shoot in the Oregon area, but will be opening up session bookings for the Utah and Arizona areas some time next year! So be sure to follow me on facebook to get the latest updates!
Good luck with the rest of the challenge and stay motivated!

Erin Sellers, photographer
email: sellers.studio@hotmail.com
http://photos-by-erin.blogspot.com

Thanks everyone again for the awesome support!

GOOD LUCK!

6 pack Ab/cardio workout

2011-11-26T20:46:00.001-07:00

I had an awesome Thanksgiving weekend. I hope all of you did as well. I always enjoy being with family and enjoying good food. I was able to get ALL my workouts in plus a couple added ones for good measure. I will say, I'm glad it's over. It's time for a little damage control. This is the ab/cardio workout I do every week. It's tough, and it's set up as 6 circuits. The idea is to complete this work out in 45 minutes. My PR is 49 mins. Yeah, it's tough. Try to rest as little as possible but don't compromise form. Keep your core tight and back straight. (belly button to back) Good Luck!

Weighted crunch 3 sets of 10 reps

Stability ball crunch 3 sets of 10 reps

Stability ball Jackknife 3 sets of 10 reps

at this point you can rest 45-60 sec

Jumping jack 2 mins

Running high knees 30 sec

Plank 30 sec

rest 45-60 sec

Mountain climber crossover 3 sets of 10 reps ea. side

Stability ball plank touchdown 3 sets of 10 reps ea. side

Russian twist 3 sets of 10 reps ea side

rest 45-60 sec

You will then do a HIIT session

Walk 1 min/ Sprint 1 min 5 sets

Side plank 3 sets 30 sec ea. side

Weighted v-up 3 sets of 10 reps

Plank twist 3 sets of 10 reps

rest 45-60 sec

Lateral hops 3sets of 30 sec

Burpee 3sets of 30 sec

Squat jumps 3 sets of 30 sec

Don't forget to stretch and cool down. This is an intense work out and it will defiantly challenge you. I hope you enjoy it! I DO!

CONTEST: This one is simple. For every person that you get to "like" my new Facebook page, you get 1 point! just make sure you let me know who they are for full credit

"Confidence is contagious. So is lack of confidence."
~ Vince Lombardi

Thanks!

The misunderstood CARBS

2011-11-21T16:01:00.001-07:00

First of all, thanks for voting on the polls this past week. I have to admit, the carb question was kind of a "trick" question. All of you got half the question right by answering, "depends on what carbs you eat". The other half of the answer is, "depends on WHEN you eat them". Now remember, this is all information I have studied and practiced myself. I'm not a nutritionist but I think most would agree with me. Let's get into it!

So many people have this preconceived notion that carbs make you fat. This is NOT true! It's the over consumption of calories and not enough exertion of energy. Carbs are in fact essential to your weight loss goals. They are the main source of energy for your body. They help regulate your body’s blood sugar levels. There are two classifications of carbs, simple and complex. Simple carbs are easily digested and include foods like, fruits and honey. Complex carbs are more of the starchy foods like whole grains. Now, some of you are wondering, "how much do I GET to eat?" The answer is; it all depends on your goals. For fat loss and muscle gain, carbs should generally make up the highest % of your macronutrient calories (50%-70% daily). 1 gram of carb is equal to 4 calories. Here is a list of carbs. Ideally you want to consume most of your daily intake from the upper part of this list.

· Legumes: kidney beans, black beans, black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, pinto beans, butter beans, navy beans, lentils

· Fruit: apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries

· No-sugar added apple sauce

· Light Yogurt (no sugar added)

· Other Vegetables: artichoke, beets, pumpkin, rutabaga, squash

· Whole Grain Breads: 100% Whole Wheat, Pumpernickel, Rye, Oat Bran, Buckwheat, Barley Kernal

· Other Grains: barley, basmati, quinoa, 100% whole wheat tortilla wraps

· Oatmeal, oat bran

· Sweet potato, yam

· Wild rice, brown rice

· Couscous

· Cornmeal

· Cereals: All-Bran, Special K, Cheerios, Fiber One, Bran Chex, Bran Flakes

· Pasta – any type

· New potatoes

· Corn, Peas, Parsnips

· Bananas

NOTE: I NEVER count my fresh veggies! I eat as much of those glorious things as I can.

Now, let's talk about the "timing" of carb consumption. There is tons of research out there that shows that

Glucose tolerance is highest in the morning. So, enjoy your oatmeal! Now, ideally the perfect scenario would be an am work out. You would have your breakfast with a large portion of your carb intake about 1 hour before your work, and your post workout meal (1-2 hour window) would carry most of the rest. PERFECT! This is because your body, post work out, is prime for carb consumption just like in the a.m. Now if you absolutely can't work out in the morning you can tweak this a bit. Have most of your carbs for lunch and afternoon snack, and then have the last bit post work out. Just remember, the absolute best times to consume carbs are in the morning and post work out!

Now, with Thanksgiving this week try to be extra active. If you aren't a major gym junkie and won't be hitting up the gym on Turkey day, go for a walk instead of taking a nap after the big meal. But, ENJOY your day, you deserve it! I will have your damage control 6 pack abs work out ready for you by the end of the week. :)

I just wanted to say how thankful I am for my health and the health of my family. It has been a good healthy year. I'm also thankful for you in sharing my passion for health and fitness.

"Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary."

~Margaret Cousins~

CONTEST: Find my new page on facebook HERE and hit "like". If you aren't a facebook user, just forward this on to a friend and don't forget to let me know so I can give points. This will be worth 5 points!

Just a heads up, I'm thinking about doing a mid-way give-a-way! So, keep in mind that every time you "share" my post or blog or get someone to "like" my page on facebook, you get a point. (Just let me know you did it) fabfitwithfive@yahoo.com

Have a wonderful Thanksgiving!

Shapely Shoulders

2011-11-14T21:47:00.001-07:00

First things first. Now, I was asked a great question in the comments of THIS post. Here it is, "I voted on both too. thanks for telling us about the way you set up your workouts. would you maybe write out an example of what days you work what muscle groups or do you do whole body training most days? and do you do abs every day or just one day? thanks amy! i am loving all your helpful advice:) " -Jackie
Thanks Jackie for following me and for asking that GREAT question! My answer is, I do full body workouts everyday with an emphasis on a major muscle group. With that said, I work my abs everyday, however there is one day I focus the majority of my work out on my abs. Every once in while I do concentrated work outs to build a particular area or group. So, I'm giving you a 15 minute shapely shoulder work out! Do this work out with enough weight to challenge yourself. It's perfect for at home as well. If you don't have weights grab 2 big cans of spaghetti sauce and get to work. It's set up like this...

Shoulder press- 3 sets of 10 reps, rest 60 sec & repeat 2 times
1/2 bent over lateral raises- 3 sets of 10 reps, rest 60 sec & repeat 2 times
Y press- 2 sets of 18 reps, rest 30 sec & repeat
Arnold press- 2 sets of 8-10 reps, rest 20 sec & repeat

I demonstrated these lifts here...ENJOY!

Ok, I love feedback! Please give this a try and let me know what you think!

Wellness-
I can't help but over hear women talk about their weight loss progress. When one friend asks, "How much did you lose this week?" The other responds "Only one pound!" then they continue on about how disappointed they are and how they want so much more. Well, lets put that one pound into perspective shall we...Take a look at this!

This is what one pound of FAT looks like...I'll take one pound of fat loss any day OR week!

Perspective ladies!

Here is a little trick I would like to share with those of you who may be struggling with what you eat.
Take a picture of what you eat, BEFORE you eat it. You don't have to post it or share it with anyone. Just look at it before you dig in. What this does is make you think about what you are eating. Take a second to think about what your support system would think about this meal. (whoever that person or group is) This will help slow down your impulse to eat whatever and whenever...Try it!

I will leave the polls open a few more days! Don't forget to vote!

CONTEST: Do this shapely shoulder work out and then let me know what you thought! 5 points Also, recruit a friend to follow my blog. They don't have to join the contest. Just let me know what new follower is your "recruited" friend. 10 points

Thanks and remember...

Strong is the new beautiful - Nike

Less rest/ More work

2011-11-10T14:25:00.001-07:00

I'm not a big fan of cardio. I only hop on a treadmill to perform HIIT or to cool down/recovery. Some people love cardio and that is great however, keep in mind THIS post. So, some of you may be wondering how I keep my caloric burn and heart rate up. Well, I incorporate my cardio into my weight training. Some of you who I may run into at the gym will notice, I don't stand around, chat, or take rest periods lasting longer than about 45 seconds. My work outs are designed in super set format, and I usually perform 4+ circuits. This keeps my heart rate up the entire time and I continue to burn calories longer post workout. Now, on my strength training days, I do something a little different because my goal isn't focused on burning fat it's to build strength and muscle. The burning fat just happens. So, I add whats called a dynamic interrupt. These come in real handy when you are waiting for a piece of equipment that is being used when the gym is too crowded ;) It's designed to keep your heart rate up. So in between circuits I perform a series of body weight exercises. Such as; jumping jacks, mountain climbers, push ups, lunges, squats and plank. It usually lasts for about 2-3 minutes. Visit HERE for a leg workout you can use as a dynamic interrupt.

In summary, cut your rest time down, stop socializing, stay moving, and push yourself! You will see results!

I will be posting a shoulder work out this weekend to start off your new week next week!

CONTEST: vote on both of my polls for 5 points! Just make sure you let me know you voted. (easy) I'm working on a post and it's based off these results!
If you are new to the contest, I have labeled all posts with, "contest". These posts include small challenges that help you earn points. You can also use that to get caught up!
Don't forget to check the comments from THIS post! There are some awesome recipes! Thanks to all who shared!

Thanks everyone!

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish."
~John Quincy Adams~

How to NOT pack on that Holiday weight...

2011-11-07T16:20:00.000-07:00

This is my most favorite time of year! I love the colder weather. I love sweaters, boots and scarfs! I love being with family and celebrating all of the holidays. I also love the FOOD! Who doesn't? I have some tips that will help you keep those holiday pounds at bay and help you enjoy every minute while doing it. Let's get started!

If you aren't active now, get active! Start moving, get to the gym or hit the pavement or even put in that DVD, whatever it is that you do, DO IT! Make it a priority to stay physically active throughout the rest of the year, and don't wait until New Year's to "start over". These are a few reasons why: First, this time of year can be VERY stressful! The best way to combat stress is through exercise. While you exercise, "feel good" endorphins are released. You will enjoy the feeling of self accomplishment and experience a clear mind. This is SO important this time of year! Second, you will sleep better. Who doesn't need a better quality of sleep? We can be so busy with holiday errands and parties. We need to understand that sleep is critical to not only beating stress but to weight loss and management. The third reason why exercising now is important, you will burn those extra calories you WILL be consuming! If you aren't exercising, you will gain some weight! That is a promise! Exercising will help you truly enjoy this season while looking and feeling great!

This time of year can be a time to help those in need. This is something that can also help you. Let me explain. Now this is Holiday Weight Management 101 by Amy Blue. This is something I believe to be true. Some of the reasons we over eat may be feelings of depression or boredom. Some people experience these feeling more so during this time year, and as a result more weight is packed on. I personally believe that if we wrap ourselves up in serving those around us, we simply forget our own issues or our personal burdens that may be making us feel down, suddenly don't seem as hard to bare. There is a feeling that comes from serving others that you can't get from exercise or eating right. Also, by filling up our free or unproductive time with service we avoid eating out of boredom. So, please incorporate service one way or another into your everyday tasks. It will change your season and your life.

All the wonderful FOOD is the biggest problem for me. Who else has a hard time saying no to chocolate in any form? I love this, "I would give up chocolate, but I'm not a quitter". Anyway, back to FOOD in general. Now for most people staying on a diet or avoiding eating anything not so good for all together is very unrealistic. Understand this, it's ok to enjoy all of the yummy holiday food. However, there are a few ground rules. Everything in moderation. Don't eat until you are uncomfortable. Pick and choose, don't have a full serving of everything! Make healthy choices when you can. For example, volunteer to bring the veggie tray instead of the cookies. Make your food from scratch. Stay away from processed quick and easy meals. That way you can regulate what goes into it. There are also plenty of healthy substitutes that you can use in your recipes.

Try these:

Sugar-Stevia You can buy a large bag of stevia anywhere and it measures out just like sugar. We used it to make bread and it works great.

Sour cream/cream cheese-Greek yogurt I have replaced sour cream all together with all natural plain Greek yogurt. It's high in protein and very low in fat.

Vegetable oil-Applesauce or Coconut oil It depends what you are using it for.

Try to be creative with your meals and incorporate fresh veggies and fruits. Eat less of the processed foods. You will find fresh just tastes better. There are tons of healthy recipes out there...have fun experimenting.

CONTEST: Please share any other healthy substitutes you use that aren't listed above and receive 2 points. Share an awesome HEALTHY holiday recipe and receive 10 points!

One mistake a lot of us make is, we drink our calories. So many of us are soda drinkers, juice drinkers, or one of my weaknesses, hot chocolate. All of these are high in calories and have NO nutritional value. You can keep the weight off by drinking WATER! Ok, with that said, the same rules apply to your choice of holiday beverage as your holiday meal.

Most importantly, just stay in tune with your body and don't over do anything. Take time to relax and enjoy your blessings this season.

"Happiness is the only good. The time to be happy is now. The place to be happy is here. The way to be happy is to make others so."
~Robert G. Ingersoll~
Thanks to all who are supporting me in this contest. I have had an overwhelming response and I'm humbled. If you have yet to join in on the fun, do so! Visit HERE and get started. It's fun and super easy! Remember, any time you forward on a post or share my blog, let me know, you get 1 point. The more you share the more points you receive! You can leave me a comment or e mail me at fabfitwithfive@yahoo.com
Thanks again :)

Outside Inspiration!

2011-11-02T22:08:00.000-06:00

I think Amy is an inspiration to a lot of moms. I'm so glad she agreed to share her story here...

Hi there! I'm Amy J from 125 Before 25 and Win, Lose, or Blog and I'm so excited Amy asked me to guest post here today. I've known Amy and her cute family for a couple years and I admire Amy's determination to get her body back after each kid. I, on the other hand, have always struggled with my weight. In college, I steadily gained weight until I got married...since then it's been up and down a little over the last 5 years. At the end of 2010, I hit my max weight and size...both numbers I swore I'd never see myself at. At 5'3" I was a size 18 and 183 lbs.

Buying a size 18 was seriously depressing for me, I told myself I'd never have to do that, but I did. It took me until April of this year to do something about it. I heard that Win, Lose, or Blog was accepting Season 4 applications and I sent one in.

Here are the really scary, I just woke up, take a picture of how fat I am pictures I sent in:

I was lucky enough to get selected as a Season 4 contestant. It was just what I needed to do to kick my butt into gear! For me, it wasn't just a contest, it was the start of a lifestyle change. I started counting calories and tracking fitness on livestrong.com. I stopped eating out for the *most* part, I gave up all soda and I started the torturous task of not only losing weight, but getting my butt into shape.

I started running several times a week and did some kind of aerobic/toning exercise for an hour a day 5-6 days a week. The first time I ran it was death. I did about 30 seconds and thought I'd fall over, but I pushed through it until I ran my first 5K in July.

Over the last 6 months, I have lost 45 lbs. I had wanted to reach my goal weight of 125 lbs by my 25th birthday in September, but I came up 13 lbs shorts, which I'm ok with, because that just means the journey isn't over quite yet.

Here's me on my 25th Birthday:

I've gone from a size 18/XXL to a size 10/M.

Over the last 6 months, I've hit my slumps here and there and that's when I knew I needed to re-access some things. Either my diet or exercise was off. Sometimes it was as simple as not changing how many calories I was eating, but what I was eating. Not all calories are created equal. For me, I have to very careful with how many carbs and how much sodium I eat. I looove carbs and every now and then, it's easy to find myself filling my daily diet with more calories from carbs than lean meats and veggies. Other times, I knew it meant it was time to switch up my workout routine. Amy gives some great advice on this in her post here.

When losing weight, I think it's very important to set mini goals along the way, as well as a long term goal, but it's also important not to get discouraged if you don't reach every one of them. Something I've had to remind myself throughout this weight loss journey is that..

{image source}

You can too!

I'm continually blogging my journey. Feel free to drop in and give me a little nudge to keep working towards my goal! Also, I'm now a team member for Win, Lose or Blog and you can find me there weekly as well as see current contestant battling through their weight loss journey. Check them out and cheer them on if you get the chance.Thanks for having me here today, Amy!

Thank you Amy! CONTEST:Leave a comment for Amy and receive 2 points!

This is BIG!!!

2011-10-27T21:01:00.001-06:00

This post has been in the works for a few weeks. I'm so excited to share this with you! It's official, I'm starting my personal training certification with NASM! I will be sharing my entire experience here with you. I'm excited to further my knowledge and pay it forward. It's time to celebrate! I plan on completing this process in the next 60-75 days! It will be a challenge with my 5 little ones at home but, it will be worth it. So while I'm completing that challenge I have one for you. Are you up for it? I will be giving away 3 prizes. 2 are for the top 2 people who earn the most points and the 3rd will be raffled off. Let me explain how this will work. For every time you leave a comment, share a post on Facebook or Twitter, refer a friend or even vote on one of the polls, you will earn a point. I will be posting little challenges here and there and they will all be worth a certain amount of points. If you complete them, you get the points. There will be a minimum of 25 points required in order to qualify. It's easy! You are probably wondering what the prizes are...Ok, I will tell you!

10 personal training sessions by ME! valued at $500.00

1 Purify Cleanse and Detox system valued at $130.00

30 day supply of Zrii Achieve, all natural meal replacement valued at $108.00

How does that sound! Just in time for NEW YEARS! I'm SO excited, and I hope you are too!

Let's get started, here is the first challenge:

These are 3 required challenges you must complete to enter into this contest WORTH 5 pts!

1st- Leave me a comment at the end of this post, telling me you are up for the challenge and WHY!
2nd- Become a follower of this blog (located on the right)

3rd- Forward this post to at least 2 friends via email or share this post on Facebook, Twitter,or even your own blog. (located at the end of this post by the comment box, or use the "spread the word" located on the right)

NOTE: You will need to let me know you have completed the 3rd challenge by CC me at fabfitwithfive@yahoo.com in your email. Also, anytime you refer a friend you need to have your friend let me know via comment box or email.

See...It's EASY!
Help me get the word out!!!! I will be sharing what I learn right here, so stay connected! LET THE GAMES BEGIN! and thanks for all your support thus far!

If you are not from my area and would still like to participate, please do! We can make different
arrangements regarding your prize.

"Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be."
~Karen Ravn~

CONTEST RULES: Must be 18 years old or have parents permission to qualify. All Zrii distributors are ineligible for product prizes. Please be honest in your reports of completed challenges. I reserve the right to refuse services and prizes to anyone I feel is ineligible. Please feel free to email any questions to fabfitwithfive@yahoo.com

Healing Wisdom » Diets Don’t Work: How People Actually Lose Weight, by Deepak Chopra

2011-10-20T15:33:00.005-06:00

Healing Wisdom » Diets Don’t Work: How People Actually Lose Weight, by Deepak Chopra

This article is amazing! There is a lot of information that is important for everyone. Please pass it along.

Full body work out!

2011-10-18T20:05:00.000-06:00

The audio on this is hard to hear...

This is a descending pyramid circuit.You will start with 10 reps each exercise. Then rest for 20 seconds and repeat with 9 reps each exercise. Then rest for 20 seconds and repeat with 7 reps each exercise. You will continue until you work your way down to 1 rep each exercise. You will then rest 60 seconds and REPEAT! The exercises are: bent over dumbbell row, body squats, push ups, forward lunges and floor sit ups.

You can do this at home or in the gym. You can add this to the tail end of a work out, or add it to your cardio days. It will get your heart rate up and work all the major muscles in your body. Warning: ITS TOUGH!

For those of you who need to start on your knees for push ups, I have demonstrated the CORRECT way to do them. Notice there is a straight line from my knee all the way up to my shoulder. Too many make the mistake and bend at the waist. Do as many as you can not on your knees first. You will be able to build the strength you need to get off your knees. Try it!

If there is something you want to see or hear my opinion on...let me know! I'm up for ideas.

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
~Thomas Edison~

Battle Belly Fat!

2011-10-15T18:29:00.001-06:00

Do you want to lose that unwanted belly fat? First, you need to understand why your body may be storing extra pounds around the middle. It's a hormone called Cortisol. Cortisol is a hormone that is produced by the adrenal cortex in the adrenal gland. You may have heard it referred to as the "stress hormone" and that high levels are often associated with fatigue and lack of sleep. This is true however, we can't sleep away 10 pounds. (that would be nice though) It's also important to understand that Cortisol is also produced by pretty much any type of exercise. But, the good news is that exercise also produces other hormones that offset the effects of Cortisol. One of them is Growth Hormone (GH). This is pretty much the most effective hormone produced in your body that helps you gain muscle and burn fat. GH is also AWESOME in fighting the effects of Cortisol. So we now know that both Cortisol and GH are produced in our bodies by exercise, so we need to create as much GH as we can to fight the Cortisol and burn that belly fat. My favorite trainer ever, Roman from Roman Fitness System,http://www.romanfitnesssystems.com/ has figured out a way to train that will do just that! It's called Lactic Acid Training. He explains ALL the details in his work out, Final Phase Fat Loss, which I have done 3'x and LOVE it! I will just give you the basic run down. Now some of you may know what lactic acid is, it's the stuff that flows through your body and cause's it to hurt a little. (muscle soreness) So, your body naturally wants to fix itself and to do so, it needs to regulate the acidity. Your body produces, guess what, GH to do so! Here's how you do it...When you are lifting the weight, you are producing a lot more lactic acid than when you lower it. For those of you who really understand what I'm talking about, lactic acid training to some degree can be thought of as "inverted tempo training". So you will be lifting the weight over a period of 4 seconds and lowering the weight extremely fast. For example:

Yes, these are mine!

LIFT the weight over a period of 4 sec

LOWER the weight as fast a possible with good form

IMMEDIATELY begin the lifting again

NOTE: You will want to do a full body work out structured like this, and be on a structured diet.

I have personally trained like this and have seen results!

If you need more info to incorporate this into your work out, let me know.

Try it out and let me know after a few week, what your results are.

Nutrition Tip:

How many of you use butter, PAM or even veg. oil to grease your pan?

I'm sure there are a few... but try coconut oil instead. Coconut oil is one of the best "fats" to use for cooking. Even though coconut oil provides a generous amount of fat and calories, it has been proven to increase your body's metabolic rate. This makes it easier to lose weight! Now, a reasonable amount to use would be about 1-2 tsp three times a day for cooking. I use it when cooking my eggs or to saute my veggies. It tastes GREAT!

"If you really want something, you can figure out how to make it happen."

~Cher~

Thanks!

Squats!

2011-10-10T21:15:00.001-06:00

Exercises: Squats
This exercise targets your quadriceps, activate your core and just about every other muscle of your lower body including your glutes, hamstrings, and calves.
How to Squat
1) Stand as tall as you can with feet spread shoulder-width apart. Your lower back should be naturally arched. Hold your arms straight out in front of your body at shoulder level. Brace your core and hold it that way throughout the entire exercise.
2) Lower your body as far as you can by pushing your hips back and bending your knees. Pause and slowly push yourself back to the starting position. Your torso should stay upright and your arms should stay in the same position from start to finish. The tops of your thighs should be parallel to the floor or lower.
keep your core tight and don’t let your lower back round.
Keep your weight on your heels, not your toes throughout the entire exercises. You should be able to wiggle your toes at any given moment during your squat.
Knees should always follow the direction of your toes.
By adding a jump at the end of your squat, you will increase your heart rate and switch your body to fat burning mode. Try 10 squat jumps at the end of every circuit throughout your workout. By the end of your workout, you will have added 120 squat jumps. Increase reps each week and also add in some weights every few days to really challenge yourself.
Let me know below how you are doing each week and make sure to add the strength you gained and the inches you’ve lost around your thighs!

www.flaviliciousfitness.com

Looking for a snack that will help curb your sweet tooth?

Try: a handful of frozen grapes and raw nuts! YUM!

I hope these demonstrations help...ENJOY!

Legs That Get Noticed

2011-10-04T20:54:00.002-06:00

Legs That Get Noticed: Here is an exercise I use at the end of my leg workout to really burn out my legs. I also use them throughout my workouts on non-leg days to keep my heart rate soaring, tapping into fat burning mode.

Here’s How
1. From a standing position, lower your body into a split squat
back leg- stand on the ball of your foot with heel raised
keep your core tight
keep your chest up
2. Quickly switch directions and jump with enough force to propel both feet off the floor (scissors kick)
3. Repeat, alternating between each leg

Try This
At the end of your workout or for a warmup:
Split squat jumps for 30 seconds (count these every workout to see how you advance)
Rest 30 seconds
Repeat for a total of 5 minutes
Your legs will be SCREAMING!

168% -> That’s the percentage increase in core activation when people think about tightening their abdominals, according to a Utah State University study.

http://www.flaviliciousfitness.com/

ENJOY!

Not fast enough?

2011-09-28T15:37:00.004-06:00

Ok, I see this happen a lot, and I have experienced it A LOT! The number on the scale either slows way down while on it's way down, or it stops moving all together. There are a number of theories. Most people want to cut calories and increase exercise. This seems like the most accurate "guess" but it's not entirely correct. I have a solution for you. It's called muscle confusion! Some of you may be confused right now but give me a chance to explain. As we set our calorie intake and do our 30 mins or more of exercise each day, day in and day out, our bodies get "comfortable" with it. Once we reach the point of "comfort" we need to throw our bodies for a loop! It's as easy a making a change! If you have been running as your choice of exercises, change it. Try something different, like weight training or resistance training. Changing your work out is key! If you have been eating the same foods, make a change. Try this for one week, and I will guarantee a downward movement on the scale. Get rid of all complex carbs for 7 days. Yep, it's not for the weak of heart. It will take a large amount of self control, but you have it in you! Stay away from ALL breads, pastas, rice, potatoes, and any other grains. Eat mostly protein and veggies at every meal, with some added fruit here and there. You will break through this "slow spell", I promise.

Now some of you may be thinking "she is seriously nuts" and I guess I would have to be a little crazy to have already tested out some of the theories I'm sharing with you. However, I know these things work! Test it for yourself.

"It's lack of faith that makes people afraid of meeting challenges, and I believe in myself." - Muhammad Ali

CLEAN and staying that way!

2011-09-26T13:43:00.006-06:00

I finished this detox/cleanse system Saturday night. My conclusion is that this product does exactly what it says it will. In my already lean state, I lost 1 pound. My husband lost 3. We both noticed a big difference in our appearance. We are seeing a little more muscle definition in places that we didn't before. We both have more energy, and are enjoying a better quality of sleep. We also lost any cravings for sugar and unhealthy food choices. It was easy to use and it didn't interrupt our everyday activities. We are especially looking forward to seeing how the lasting affects of using this product will work. I highly recommend using this first and only all natural detox/cleanse system to start or re-start your wellness journey. Visit www.zrii.com/purify for more information. SERIOUSLY! It's amazing! My words here, don't do it any justice. We will do this again in January!

To help maintain our "cleanliness" we will be using this juice cleanse recipe!

Serving size= 1 cup

6 asparagus spears (med. size)

1/2 cucumber

1/2 cup of purified water

1 lemon (juice only)

Cut asparagus and cucumber into quarter size cubes and blend together with water. Squeeze in lemon and blend until watery consistency is achieved.

Add ice if desired!

We will do this once a week until it's time to use the Purify system again. Try it and let me know what you think! http://www.flaviliciousfitness.com/

"People are just as happy as they make up their minds to be. " -Abraham Lincoln

ABSolutley!

2011-09-22T13:06:00.009-06:00

Happy Thursday!

Today I'm giving you an AB workout! The key to a strong and lean body is to have a strong core!

Some of you are going to LOVE me and others might want to yell and scream at me. This one is tough!

You will need: stability ball and a medicine ball or weight

Circuit #1- (rest only 45 sec in between circuits NOT exercises)

10 reps -medicine ball crunch- keep elbows locked and sit up while pushing the ball up to the ceiling

10 reps- stability ball crunch- a sit up that is performed on the stability ball

30 seconds- plank position - get into push up position, back straight, abs tight, and lower down so you are resting on your forearms. Make sure your elbow and shoulder are in line, and hold!

REST 45 seconds and repeat 3 times

Circuit #2

HIIT session- sprint 1 min walk 1 min repeat 4 additional times

Circuit #3

10 reps- medicine v-up- lay down, arms start above your head with elbows locked. While keeping legs straight bring them up, simultaneously reaching up to touch your toes with the ball or weight

30 seconds each side- side plank- same plank position just resting your weight on one arm and face sideways. Keep hips up and abs tight. Try to keep your body in a straight line. Shoulder needs to be incline with elbow

10 reps each side- Russian twist- start in sitting position, bend knees and lift off the ground. Hold medicine ball or weight close to body and while keeping back straight but slightly leaned back, and abs tight, you will twist side to side using your core.

REST 45 seconds and repeat 3 times

Circuit #4

Finish with another 10 min HIIT session- 1 min sprint, 1 min walk.

Don't hate me yet...try it for 3 weeks and you will see a GIANT change in your core area.

Fun thing about this work out is that it takes care of your cardio session too!

CHALLENGE: Try timing yourself the first time you try it. The idea is to do as much of it without rest as possible...you want to burn! Each time you do this, try to beat your last time.

Note: this is a modified version of the ab work out I'm currently using...if you are advanced, send me a message and I can give you the other half! ;)

Good luck and enjoy!

Nutrition tip: There are a lot of people who work out early in the morning and don't eat before they do. This is crazy! (unless you are on some extreme program) Your body needs fuel to perform properly. You need to eat a healthy meal or small snack with protein before you work out, so those nutrients can feed right into those muscles. Some of you may be thinking, "but I can't eat that early". My advice is to start small, grab a handful of nuts and a half of an apple. Or have one piece of whole wheat toast with peanut butter. Also, remember to eat a high protein snack or meal within 30 min of completing your work out. It will help with the muscle building process.

Wellness advice: Remember your affirmations? Are you using them? If not, START! It will change your life. Also, find something to do for yourself for 15 mins. Read a book, take a walk, or just sit quietly and meditate. Taking this time for yourself is big. It's important for us to "unwind" so our bodies can handle the stress that is around us.

"Nobody who ever gave his best regretted it." - George Halas

Thanks!

HIIT It!

2011-09-21T07:34:00.009-06:00

Yesterday, I focused on those who just love cardio. Well, what about those of you who HATE cardio...I have something for you too. It's called HIIT. It means High Intensity Interval Training. This type of training allows you to burn more calories than slow and stead cardio in half the time. It also keeps your metabolic rate elevated for a longer period of time. Sounds good to me! Here is how it works, you are going to alternate periods of intense work with periods of rest. Here is just 1 example:

Work Rest
1 min 1 min

1 min 1 min

continue for 15-20 mins

You can do HIIT on any cardio machine. For a treadmill your work speed/incline should be set to a difficult level. Then your rest should be exactly that, a rest. Walk and recover.

NO WORRIES! If you don't have cardio equipment, do this outside. Sprint for 1 min, then walk for 1 min. HIIT is hard but extremely effective. I add it to the tail end of my workouts to get an extra burn. Or, I do it if I don't have time for a full session of slow and steady cardio. Try it and let me know what you think.

Nutrition Tip:
I hear so many people talk about how they wish they had more energy. I have a suggestion, make sure you add one serving of lean protein to each meal and snack. This is a big deal. Eating only carbs at a meal or snack will cause your blood sugar to spike and then drop fast, and this leaves you feeling fatigued, hungry, and you may even experience cravings for more carbs. Eating protein at every meal and snack will help you control your blood sugar levels and leave you feeling satisfied longer.

You might be thinking, "who wants to cook at every meal and snack?" Well, NOT ME! I pre-cook a few chicken breast at the beginning of the week, and that way, I have them ready at what ever time of day I want them.

Other protein sources that are great: raw nuts (walnuts are the best for you), natural nut butters, eggs, cottage cheese, and all natural Greek yogurt.

So my healthy snack idea for you today is: 2 tbsp of all natural peanut butter and 1 apple. Use the PB for dipping. SO YUMMY!

Wellness Idea:

Compliment someone else's progress today. Everyone knows some who who is working on a healthier lifestyle. Let that person know how awesome they are doing, or encourage them to keep going. You will be surprised how good it makes YOU feel.

Thanks, and...

"Just Do It"- Nike (love it)

Too much Cardio?

2011-09-20T13:24:00.003-06:00

Detox/Cleanse Update: I have more ENERGY! I know some people have lost weight being on this in their first few days. I have lost .5 lbs. Now, I don't expect to loose very much, maybe 1-2 lbs, but it's only because of the already lean state I'm in. The energy is a big thing for me. Definitely a noticeable difference, and who doesn't need more energy? :) If you want more info on this amazing product visit this site: www.zrii.com/purify

Fitness tip:I was at the gym today and I noticed a ton of people in the cardio area. I never see these people lifting weights. It's probably because of a few reasons: 1) They don't know any better (this is ok) 2) They are intimidated by weight training and have no idea where to start 3) They are seeing results on the scale with cardio alone.

These are all legitimate reasons, however knowledge is power so here you go...

FACT: too much cardio is hard on your joints and ligaments

FACT: too much cardio will result in burning muscle not fat

Now, those of you who are just doing cardio, understand this...you need a balance! Running is awesome and it's great for your cardio vascular health, however you also need to pay attention to the muscles in your body. FACT: the more muscle you have, the more fat you will burn. Some of you are probably thinking..."but I don't have a gym membership" and I have an answer for you, You don't need a gym membership, I can help.

TIP #1- invest in free weights ranging from 2-10 lbs (depending on your current strength) Also, a stability ball is a must! (those are the really big bouncy ball looking things :) You can work every muscle in your body with just those two pieces of equipment.
TIP #2- you can also get a great work out with just your body weight. Example; body squats, push ups, lunges (forward and back), and tricep dips.

Please, incorporate weight training into your work outs, you will notice a big difference in your progress.

Need more ideas, let me know...

Nutrition tip:After you work out, it's a must that you have a high protein snack! You have about 30 mins to effectively replenish those muscles. They need protein! Try this post work out snack: a veggie omelet covered in fresh salsa....delicious!

Wellness advice: Take 15 mins each day to write in a journal. No matter what kind of a day it was...write it down! It's important to spend that personal time with yourself and reflect on your day.

Thanks so much, and have a GREAT day :)

"Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future." Deepak Chopra

Let's get started!

2011-09-19T13:31:00.003-06:00

Ok, I wanted to first update you on the Purify system I'm taking. (www.zrii.com/purify) So far so good. I have definitely noticed less bloating. My stomach feels lighter. This is just after one full day. I'm excited to see what the next few days brings.

Now, LET"S GET STARTED!

I'm really excited about the response I have received by starting this blog. I know there are so many out there who are looking to begin the lifestyle changes necessary for a healthy new you, and there are those who just want to tone up and lose those last 5-10 pounds. This is exciting! My first piece of advice is, set a goal. Whatever it may be, for example; I'm currently working on lowering my body fat percentage by 2% by the new year. That is my goal! Someone may want to increase their mile time this week, or lose 10 lbs in 30 days, or even stay at a healthy rate of weight gain during pregnancy. Whatever it is, be specific, and set a date. Next, find a support system. This is SO important! You need to surround yourself with positive influences. There are going to be times you want to give up, and you need someone who will lift you up and encourage you. Ok, once you have accomplished those two important steps you can continue. By the way, I hear I'm a good motivator ;) I would be happy to help.

Let me ask, how many of you have ever used positive affirmations? If you have not, let me tell you, THEY WORK! I'm a firm believer in them. The idea is, it will take you 30 days to change the way you think. I encourage ALL of you to write down 3 affirmations and put it somewhere that you will see it EVERYDAY. Let me share with you mine, "I love my BUTT!" "I have energy!" "I am strong!" These are personal to me. They all started out as things I thought I didn't have or didn't like about myself. Every morning and night, read them out loud to your self, and mean it. In 30 days you will start to believe it! TRUST ME!

WOW! That is my wellness advice for you today. You need to do these 3 things before you start your journey. This is for everyone no matter the circumstance or fitness level. Please try this, I would love to hear back from you!

Now for my healthy nutrition tip!

Everyone needs to cut out or extremely cut back on..........SUGAR! Here is why, sugar has been proven to be the cause of several diseases, including diabetes, cardiovascular disease and cancer. Sugar consumption also causes hormonal imbalances due to high levels of insulin and blood sugar. These hormonal swings affect your attitude, and ability to concentrate. Well, that is good enough reason for me. :) So, some of you may be saying, "well, I don't eat that many sweets..." Let me challenge you all to look at labels. Sugar is in almost everything that is processed. Be aware of how much you are consuming.

There is GOOD NEWS! Don't get too mad at me yet. There is an awesome alternative. I use the word alternative and NOT substitute because the sugar substitutes or aka Splenda, Nutrasweet, and Sweet'N Low, are even worse for you and you need to STAY AWAY from them! Stevia is my favorite. It takes the place of sugar in my house. You can get it at any grocery store. It's a no calorie, all natural alternative. It doesn't trigger a rise in blood sugar either. I love it!

http://www.thedietsolutionprogram.com/

Well, I hope you were able to take something from this post. Please leave any comments you may have....I'm up for conversation!

Have a great day!

"The indispensable first step to getting the things you want out of life is this: decide what you want." - Ben Stein

Day 1

2011-09-18T15:33:00.003-06:00

I started an all natural detox/cleanse system today. Some of you might be thinking..."Why use a detox/cleanse ?" others may be saying, "I heard those were bad for you." and finally there may be a few that are wondering "Don't you have to starve yourself ". I will answer it all. The system I'm using is call Purify by Zrii. It's the only total cleanse/weight loss system used at the Chopra Center. It's certified Organic. Most cleanses use harsh diuretics and artificial chemicals. Purify uses a gentle blend of Ayurveda herbs to help extract and eliminate toxins built up inside cells. Lets go right to the question, "Why use a detox/cleanse system?". Well, we all know there are toxins in everything around us; the air we breath the water we drink the food we eat, and so on. Those toxin remain in our bodies forever unless we take action to get rid of them. These toxins can make us feel tired, we may have digestive problems, suffer from headaches or migraines, have skin disorders, allergies, we may get frequently sick or have a weak immune system, anxiety, and even depression. The first thing we want to do when we feel any of these is TAKE A PILL! There is a pill for everything these days. We need to focus on the source and stop masking the symptoms. Let me make it easy, here are the top 5 reasons you should cleanse: 1) to jump start weight loss 2) cleanse the digestive system 3) detoxify body tissues 4)increase your energy 5) have a more radiant, luminous complexion. That sounds good to me!

Here is how the system works...I take 4 AM Detox capsules once I get up and before I eat breakfast. Yes, I get to eat! With my breakfast I take 1 scoop of Fiber with water and 1 Tbsp of Detox Oil. Ok, here is where I'm going to be totally honest. The oil was fine, it has a lemon aftertaste and was actually refreshing. The 1 scoop of Fiber was a little difficult to get down. It wasn't the taste, it was the texture. So, I will be trying different ways to get it down as the week goes. Anyway, so I then ate a snack around 10:00 am and had lunch at 12:00 and another healthy snack at about 3:00 pm. With my dinner I will take the 1 scoop Fiber and the 1 Tbsp Detox oil. Before bed, I will take 2 PM Cleanse capsules. Then I start it all over again the next day. It's a 7 day system.

While you are on the cleanse you obviously want to make sure you are eating a sensible meal and I will get into what that means another time. I'm feeling fine so far, I don't think I will notice anything until tomorrow. If there are any changes I will be sure to post them. I'm excited to get this going. I look forward to sharing this experience with you.

I'm back!

2011-09-17T14:55:00.000-06:00

It took me about 5 months after having baby#5 to get this back, but I DID IT! And no, I didn't do 1000 sit ups. Stay tuned and I will tell you all my secrets. Also, I'm starting an all natural detox/cleanse system on Sunday. I will be sharing my experience right here. I'm a little nervous because I have never done one before, but I'm always up for trying something new. Check this website out! www.zrii.com/purify

Welcome!

2011-09-17T14:09:00.001-06:00

This is the first of many post that I hope you find helpful. I have had five kids in the last eight years and have had to loose a total of 200 pounds. After each one of my kids, I was able to return back to my pre-pregnancy weight. I used several different methods to do so. Some of which got me there faster than others. I kept a journal and I'm now sharing it with you.

A lot of you know me and know that I have always had an active lifestyle. I was a super star High School athlete. I went on to play college volleyball for two years, and then moved home to marry my best friend and #1 supporter. We started our family a short time after that and my active lifestyle took a back seat. My first pregnancy was great and I only needed to loose 25 pounds. I did this by running on the treadmill while my new baby was asleep in the swing next to me. This weight came off super fast. I was 22 years old and didn't pay much attention to what I ate either. It WAS awesome! I thought baby #2 would be just as easy. Well, not so much. I was super sick and laid around all day. I stopped running and ate WHATEVER the "baby" wanted. It was great! Once baby #2 got here and the dust settled, I hopped on the scale to see what kind of damage control I would need to do. I was SHOCKED, I needed to loose 50 pounds! My first thought was "What the ...how did that happen?" Then it all came back to me. I was 24 years old and thought that maybe this time I should try a "diet" so I picked Weight Watchers. My mom and sister in law had great success with this diet. So I came up with a game plan and started working it out. I counted my points and ran on the treadmill everyday. The weight came off pretty quickly but with more effort than the last time. It took me 6 months to do it. We then received a surprise. We found out we were pregnant with baby #3. WOW! ok, so in my mind I thought, "I just lost all that weight!" Well, I gained it all back plus 10 more. This time around we decided to get a gym membership. I lost all 60 while counting points and doing cardio only exercises. It was really difficult, and took me about 8 months. There were a lot of tears and days I messed up, but I did it. I added weight training to my work outs and achieved things I thought I never would after having kids. It made a big difference. The weight started to melt off. We decided to have baby#4 while staying active with a cardio / weight training program. I only needed to loose 40 pounds when all was said and done. That was a big improvement! I guess I was doing something right. I got more involved with weight training and changed up my cardio a little. I studied nutrition and developed a new insight on food. I was able to loose all 40 pounds plus 10 more in half the time. My body look better than it did when I first got married. I had great muscle tone. I felt TERRIFIC, and loved the way I looked. When baby #5 came to mind, I will admit there were some selfish feelings. I didn't want to give up what I had worked so hard for, my body. I quickly overcame those feelings and developed yet another game plan for that pregnancy. I watched what I ate and continued my work outs. When our family was finally complete, I only had 25 pounds to loose and I quickly lost them! I then made some more changes to my diet and weight training exercises and have been able to crush my previous personal stats.
With all this said, I guess what I'm trying to say is that I know what it takes and I have been able to do it 5 times! I hope with the information I share here someone will find motivation or use one of my technique's and find success. Thanks so much, and I look forward to sharing!