The 3rd place WINNER!

First things first.  Congrats to Jack+Alli for choosing the 10 free sessions.  I'm excited to work with you!  Also, congrats to Jackie! Her choice was the Achieve Meal Replacement.  You will LOVE it! That leaves the Purify System up for grabs!

Drum roll please..........

Congratulations to The Moriaritys! You have won the Purify System! Thank you so much for your support.  Please email me your mailing address and I will get that sent off to you ASAP! fabfitwithfive@yahoo.com 

This contest is officially closed!  Thanks everyone for all of your support!  

What is new?

I designed a beginner level program with postpartum moms in mind.  This program however, is perfect for all women. It's designed using the perfect formula for fat loss and muscle gain. There are variations for every exercise to increase the level of difficulty.  For those of you who follow on Facebook www.facebook.com/bodybyblue, you may be seeing some of these Body by Blue member's results.  A few of them will be posting their overall results here on this blog for ALL to see.  If you are interested in this program, email me for more info. fabfitwithfive@yahoo.com

I am currently working on a 2.0 version of this program that is more advanced.  It will challenge you, no matter what your current fitness level is.  This will be released in a couple weeks.  I'm super excited about it! 

Stay tuned...I will be giving you all a sneak peak at this program!

Thanks!

"It's possible." said pride.
"It's risky." said experience.
"It's pointless." said reason.

"Give it a try." whispered the heart.


 Amy

Contest WINNERS!!

It has been a LONG haul. I appreciate the support from all of you over the past 6 months.  This contest has been fun but it's time to announce the WINNERS!  Now, these are the three prizes that I am 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

Here's what I'm going to do, I'm going to let the person that has the MOST points choose which prize they would like to claim.  The person that has the second highest amount will have second pick, and the last remaining prize will be raffled off among all of those who had at least 25 points. 

Drum roll please....

JACK+ALLI you are the 1st place WINNER! Congrats!  You will have 1st pick.  If you are interested in the 10 personal training sessions and are not in the Utah area, we can work out a virtual package.  You will have 7 days to get back to me and tell me your choice.  Thanks so much for your participation and Congratulations!

JACKIE you are the 2nd place WINNER! Congrats!  You will have 2nd pick.  You will have 7 days to let me know your choice, once jack+alli has made their choice. (I will let you know once they do) Thank you for your support and CONGRATS!

3rd place WINNER!  THIS IS IMPORTANT!

I will announce the 3rd place winner once the first 2 prizes have been claimed.  In the mean time, you have the opportunity to earn extra entries into this drawing.  Those who qualify (25 pts.) will have 1 entry into the drawing. For every friend or family member that you get to follow my blog or my Facebook page, you will receive an extra entry into the drawing. You just need to make sure you tell me who the new member is.  This is EASY!  Find me on Facebook at www.facebook.com/bodybyblue or click the pic on the right.
GOOD LUCK TO YOU!!!

I look forward to hearing from you very soon!  fabfitwithfive@yahoo.com

I'm excited to award these prizes and start my new business, Body by Blue.  I'm on a mission to help every woman, especially moms, get fit and stay healthy.  I have designed a program to do just that.  This program can be done at your favorite gym or in the comfort of your own home.  I have several Body by Blue team members already on this program.  You will be hearing form them VERY soon!  If you are interested please feel free to contact me.

Thank you again to all who have participated in this contest.  I plan to continually further my education in the health and wellness field.  I'm so blessed to have a place to share it, right here.  Thank you again!  I so look forward posting with a new spin.  Stay Tuned! 

"Act as if what you do makes a difference. It does."
William James

Amy

Just me...

WOW!  It has been a LONG time.  I must warn you, this post is VERY personal to me, and may be more information than you want to know. Serioulsy, I think I might be a little crazy to post this but  I feel it's important. Now that the disclaimer is out of the way,  let me explain where I have been and why it has been so LONG.  There has been a turn of events in my life that has created a great deal of stress, physical pain and emotional chaos.

 Let's start with where we left off.  I was getting ready to take my CPT exam and be in my first fitness photo shoot.  I was well beyond "right on track" with diet and training to be in the best shape possible for my shoot.  I contemplated  a decision that would change my life.  I decided to take this rather large window of opportunity to have what is know to be cosmetic, but in my case and mind was corrective surgery.  I decided to have a breast augmentation and a lift, to restore what I once had pre-kids.  This is something I have been wanting to do for several years.  February 14th, I went in for what I thought would be the best Valentines Day present ever.  I went home that night and began the recovery process.  It went well for about 4 days.  I started to bleed on day 5.  I had developed a hematoma.  This is one of the risks involved in this type of surgery.  It was simply draining on its own.  After 3 weeks of "draining" it finally stopped.  It left however a rather large hole that exposed my implant.  I was to then undergo a corrective surgery where they would go in and make sure all of the remaining blood was gone, and correct my incision. That surgery went well.  I was sent home with a drainage tube attached and actually felt pretty good.  I was to change the tubes as they filled.  We went through all of the tubes a little too soon. I had developed a seroma. (it's the same thing as a hematoma, the only difference is the red blood cell count)  We went and saw the Dr. and the excess fluid built up inside and created pressure on my new incision.  Note! My skin in that area was already very thin.  So, the incision had started to open again.  They acted fast and very carefully gave me 9 stitches and instructed me to do absolutely nothing for the next 4 days to see if the stitches would hold.  Needless to say, they didn't.  The only other option at this point was to remove the implant, sew me up and let the area completely heal.  That is what we did. So for the next week and half, I changed drainage tubes.  The drainage tube actually became the problem and my skin started to open up yet again.  They removed the tube, and I was to now left with an open wound.  My husband was instructed to pack this wound that runs along the bottom of my breast in both directions.  This was very uncomfortable.  My hubby was a super star! He did most of the changing.  Over this time I had developed some chest inflammation and back pain.  We all thought this was a result of the trauma to my chest.  As time went on, it got worse.  I actually went to a chiropractor who then explained to me that it was an "out of place" rib! (?)  He proceed to "treat" me.  However, The pain elevated to excruciating.  I could not move and had a hard time breathing.  After a week or so, I finally decided to see my Family Dr.  I explained to him my situation and history.  He then told me that it was simply just inflammation and that, in time, it would heal.  So, over that weekend, I started to feel a little better.  We had an appointment with my surgeon on Monday to finally give me stitches and let me heal.  I went in on Monday and he discovered some crazy tissue that was developing.  He searched for the source and found a "tunnel" that went all of the way to the top of my breast.  He numbed me up and had to "clean"out all of the bad tissue.  The good news is, this was the source of my chest and back pain!  So, now I have a 4 inch opening at the bottom of my breast that has 2 holes my amazing husband packs with gauss 2 times a day.  One hole is 2 inches wide and goes 4 inches up.  The other is a small tunnel that bends up the side.  The whole process takes 15-30 minutes and is extremely mentally exhausting.  We don't know how long it will take this wound to heal.  It could be 2-4 weeks. We are just taking  it one day at a time.  I have finally been able to focus and get off medications.  I feel so much better now that the chest and back pain is fading.  During the past 10 weeks, I have had to put off everything I loved.  No playing with the kids, and no weight training or cardio training, and no volleyball.  I was depressed.  I lost 8 lbs of mass, and have had no appetite.  My kids have suffered too.  They have had to deal with a grumpy mom that was constantly in pain and always exhausted.  I had turned into someone I thought I would NEVER become.  I had hit the bottom.  With the support of my husband, family, and friends, I was able to pick myself up and dust myself off.  I'm not the type of person that "regrets" anything.  Our mistakes make us who we are.  I don't regret this decision.  I am still very hopeful in the end result.  I don't blaim anyone, this is all just strange and it happened to me. I personally feel that I am meant to learn something from this experience. I plan to take it all in and make the best of it.  I hope to be done with all of this in the next 8 weeks.  I CAN do this!  I CAN do anything I set my mind to!  Now that my mind is in the right spot, everyday gets easier.  I hope to start cardio training by the end of next week! I'm excited to take that step.  I want to personally thank all of my family and friends that have supported me, and said kind, motivating words to encourage me.  I love you all.  I hope there is someone who reads this and can draw strength from it.  So, that is what I have been up to for the past 10 weeks, but I'm BACK! I'm excited to get moving again. I NEED this!

I do have some GREAT news in the mist of all of this chaos!  I was finally able to take my CPT exam today.  I PASSED! It's officially, official.   So, I will be announcing the winners of the contest in 1 week.  That will give any of  you a chance to catch up or go beyond.  To do so, go to the "contest" label on the right and it will give you all of the post that have contest challenges included.  GOOD LUCK!  I'm so excited to wrap this up! I apologize for this taking soooo long and I appreciate the support!

Thanks for your support!

-Amy

Building Strength

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

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!

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~

Booty Booster!

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!!!

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

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

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

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

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...

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!

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..

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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!