Fitness- Is it ever easy?

Some people think just because I work-out a lot, eat right 90% of the time, that it must be easy for me.

HA! not at all. In fact, here I sit, after a great week-end of goodies, drinks, chocolates, CHEESE and now that it is Monday, I need to get my BUTT IN GEAR again.  blah!

This is why I teach classes, as it FORCES me to be accountable and right now, I have to head down to my home gym and put together a tough boot-camp for tonight's class at 6pm.  SO I better try it out myself to make sure it is a good mix for the class. Then I better get working on my Core/Stretch routine, and Spin Class again.  I like to give my classes an entirely new routine each time.  I know, I don't appreciate doing the same thing over and over again...however, as an Instructor, that makes for a lot of work!  GOOD think I love thinking of new things and searching for music to work with it.


However, right now, I could TOTALLY sit on the couch in my PJ's with a big cup of coffee, and home-made bread, toasted with lots of butter and crispy bacon.....BUT!  Egg-whites and whole grain rye it was, and now off to put on my gym clothes and push myself- HARD.

SO? Our Bootcamp Class?

Was a FULL house!

How great is that!?!?!

Now, we don't have a large room, as it is all we have access to at this point. Our YMCA is small, BUT- we are getting a new one next month! YAY!

However,  we had the room full.

Started with a great warm-up with Toni
I arranged 8 different Tabata Circuits around the room. Had them pick out weights that were challenging for them.

OFF we went!  30 minutes- GO HARD- GET IT DONE type of attitude. I played some good Rock, High energy Music and we did our best to keep everyone going....

Cool Down and Stretch

SWEAT central!  Drips on the floor...it was great!

We need to work on a few more things. I need a big whistle to blow out every 20 seconds for the switch, and I tried to work out with everyone, and that was a disaster....so I will just lead and supervise next time.

However, that means, I now have to do a work-out at home to make up for it.  dang.

Looking forward to the next class!  We will be mixing it up each week, to keep people on their toes.

So excited about my next adventure! BOOTCAMP!

I am so excited as Toni and I work so well together. She is currently teaching Step Aerobics, while I do Spin, and she is looking to start teaching a more advanced class. She is in GREAT shape, and we were rehearsing together in the conditioning room today.  I think she scared a few people! She is amazing.  We have a kick ass routine! Great music, and doing moves that work many different muscle groups with weights all at once!

Can't wait!

SPINNING!

Well, after quite a few people complaining and requesting to have me back in the Friday Morning 9 am-10 time slot a our local Y to teach SPIN!

I am finally ON the schedule!  I can't wait!  I start right after the March Break....no more 10 am classes!

This is where I teach right now...BUT.... SOON, I will be in a gorgeous NEW, CLIMATE CONTROLLED, ALL GLASS walled, excellent sound system,  brand new facility! I can't wait!  We move into it at  end of next month!

Can't wait to show you pictures of the NEW room.

Going to UTAH soon!

Salt Lake City actually...


Where they have the most yummy, fattening, breakfasts included. Biscuits and Sausage Gravy,  Sausages and cheese to add to that..Waffles, Donuts, Bagels, Muffins, Fruit and Yogurt for show! ha!

I have no issue with that, but I do have an issue with the lack of care of the environment and health.  They serve everything on disposable Styrofoam paper plates, disposable plastic cups, utensils, etc. Everything is thrown straight into the garbage.  ICK!    THAT, and no wonder obesity is a problem if you are given such a selection for breakfast. HOW can one resist sometimes.

I was really impressed when we were at the Eaton Center in Toronto.  Their food court has come a LONG way....90% of the food selections were healthy and made fresh to order. ALL of the plates, bowls, utensils, even soda pop/juice was served in a REAL glass.  Everything was served in a dish that was going to be washed and used again. Plus it just made the whole eating experience so much more civilized.  Take your time, stop, chew and enjoy.

So enough of my rant and praise....

We are off again, so here I am, getting ready to stay away from temptation.

So here I am making my Oatmeal Protein Packs for each morning while away. Just add hot water, stir and enjoy.    I will bring this down to the breakfast area of our hotel  in a REAL bowl!

I take these to the Gym with me too- I am always starving after a work-out and these babies, really keep your blood sugars nice and even, help repair the muscles, and give you tummy satisfaction.

Quick Oats ( about 1/2 cup)

Vanilla Protein Powder ( half a scoop)

Flax seed ( 1 Tbsp)

Cinnamon- ( pinch)

Splenda Brown Sugar ( pinch)

dried cranberries

Add hot water, and stir.

What else am I taking to Utah?

My work-out plans. YES, I will be skiing most days, but for the days I need something else, this is my plan. 


I tried this one today.  A GREAT all over work-out.

IN FACT.....I will be teaching this one at our local YMCA.

I am starting a trial Bootcamp Co-Ed, Monday nights. Hoping it is a success, and if so, will continue teaching  it. YAY!  So excited. I start the first class the day after we get back, so I am trying to get everything done and ready before we leave. I can't come back all jiggly from too many Sausages and Biscuits now can I!?! ack!  I hope I have WILLPOWER!

Fitness in Kuai, Hawaii!

due to the 5 hr difference, we're up early, so why not start the day right with a tour around, run, squats, lunges, push-ups,

Our start area, as the gym was usually full, and the scenery is so beautiful! LETS GO!

Push-ups!

RUN!


sunrise.....


Lunges up-hill...better than just running!  You should have seen the looks we got when others ran by...come on people!  You can work out anywhere....don't JUST run...work those muscles!  Get strong!   Work those quads, glutes and hamstrings, biceps and tripceps...and look at that view! He still bitched, he complained, but oh well!  This took us  40 min each day, then he went to the gym to lift heavy weights,  while I continued with arms, core and cardio.......He did great!




We had to get him a new bathing suit....he has been training so hard these last few months! WAY to go honey!



once you get your work-out done, the rest of day is all fun!

4 week Exercise Plan- Want to join me?

Fitness Trends! Love this!

Can a Series of 20 second work-outs help you fit into your skinny jeans?

This is my next big move!  To get certified to teach something like this.  It sounds amazing, painful , but awesome all around.

YAY to Spin! I had a great day! 1000 plus calories!

So as I have said before, I volunteer at our local YMCA and teach Spin, solely for fun on Friday mornings. I call it my Advanced Killer 1 hr hour 800 plus calorie work-out to get ready for the week-end.

I adore my class, I have so many regulars. All great people, that love to have fun on the week-ends, but also want to be in great shape. So they want a hard Spin class.  Spin is the best calorie bang you can get and I make sure we get full use out of our hour on Fridays as we are all busy people, so lets get it done!

I normally have a sign up, as people are always asking. " Are you going to be here Steph!?"  I am not on the regular schedule, as I do this just for fun, I am not part of the " staff"...just a volunteer.  Well, this past month I have been noticing my signs that I post  have  gone MISSING.  Imagine that.  No comment. ps: I am not the only Spin Instructor at our local Y.

Since it is the Christmas Holidays,  my sign has been removed  and things are slow, I assumed that it might be a quiet class,. Perhaps just Alan and I. Which is OK, as we both need the caloric burn after all the drinking and eating we have been enduring.

We got home Thursday night  and there was a message from the lady at the front desk at the YMCA.  " Stephanie- people have been calling -asking if you are going to run a Spin Class tomorrow morning!? ...are you?  as they want me to call them back?"  wow!? Really? People calling about ME!?  crazy.....so I called back and said, yes. the class is still on, even though my sign was taken down. So sorry for the inconvenience.

So then I thought I better make sure I have a kick butt class, as if these people took the time to call the Y, and come in  over the holidays for Spin, I better not disappoint.  I made sure I had a good routine, new music, challenging, as we all need the extra kick!   I made sure the room was booked for me as you just never know.....got it done. ( ps: even though it was suppose to be booked- it wasn't! Good that I called!)

The next day, I get there.  Arrive to the room.  The night staff put way too many bikes in the room.  I was thinking.." oh gosh! Now I have to put them all back, ugh... waaaay too many bikes!"...ha!   Well-  lots of people walked in- strangers- and my regulars-  bikes got taken...we had to go to the storage room and get MORE bikes....those were all gone, then we had to go to the Conditioning room and get the last 3 bikes...that was it.  MAXED out!  The room was crowded!  It was great! I couldn't believe my eyes.  I thanked them all!  NEW people that I have never seen before- All via word of mouth.... ( remember- NO sign, I am NOT on the schedule, and it is Christmas Holidays)

That totally MADE MY DAY!

SO- I had to kick their butts!

HOW!? I had a great routine ready for them. I warned the new people.  1 hr.  Intensity will be too high to talk, you need water, and will get a break half way in between to get MORE water if needed.  This is an intense class to burn maximum calories, get your water ready, your towel for the sweat, get your groove on- LETS GO!

Well ..20 minutes into the class- not even near our half-way mark!   people got off their bikes to get more water already!!!  Then one girl came in---more towels anyone!?  I knew I did my job! All was good!  YAY! These people are working! ( I had to joke! come on girls!  2-3 water bottles for this class or get yourselves a camel back hydration back-pack!!)

OH! and today we learned that the Keiser Spin bikes can't go past the 1000 calorie burn. After that it starts at zero again! HAPPY! wow! 

So off we went... Here was my routine....


1 Hr spin


All My People- 3:52- warm-up. Pedal with just enough tension to feel in control, push-pull, feel the entire pedal stroke, don’t hammer down. Knees’s straight ahead, not over your toes- if so, adjust seat backwards. Shoulders up and back, neutral spine, abs engaged and IN. Look straight ahead- 3 different hand positions for intensity. Vision yourself running over hot coals, quick, light steps..fingers loose,

Good Feeling- 4:06- Zone review along with hand positioning. How HARD do YOU want to work today!?!?! come ON!

We found love-3:36 Hills- Zone 2- 30 seconds, Zone 3- 30 sec, Zone 4- 30 seconds, Zone 2 fast-30, Zone 3- 30 seconds, Zone 4- 30 seconds.

Sexy Chick-3:16- Jumps- Zone 3- UP 2, 3,4, DOWN 2,3,4- Entire song.  Work that BUTT! 

Hey Baby- 3:56- Pyramid- Zone 1, 2, 3, 4, 3, 2, 1 ( 30 seconds each)

Party Rock Anthem: 4:23- Cruise at Zone 2 for 1 minute, “ shake that”- stand up- Zone 3, go hard ( 15 sec), sit back down, Zone 2 ( chorus) bring up the tension every 10 seconds..until “ shake that”…seated and drink. “ step up fast”- get up again, slowing bring up tension to maximum until music reaches peak, then back down, Zone 2, flush it out…sprint..Body posture check. GOOD WORK!

Pain-3:51- LONG Endurance Tabata- 20 and 10. - Called PAIN for  a reason! 

Feel So Close- 3:28- * Musicality Spin* Zone 2 for 30 seconds, - music changes, Zone 4, 20 seconds, then standing jog Zone 3, Sit, Zone 2, stand, Zone 4, then Zone 3 standing jog when music is fast.

Jumpstart- 3:29- Zone 2-3- sprint during chorus. Keep the beat

Bon-Bon- 3:36- Jumps-  UP 2-3-4 DOWN 2-3-4 Zone 3!

Keep the Beat Dirty-5:34- BREAK song- Refill water, wipe the sweat- breathe…chat about the week-end!

Ready to Roll- 3:11- Tabata Strength.- OK, party is OVER!  Everyone is going to hate me again!  WORK IT GIRLS!!! give it 100%

Club Can’t handle me- 3:53 Zone 3- sprint during chorus.


Sexy and I know it- 3:19- Zone 2- “ girl look at that body”- get up- Zone 3- increase slowly…peak out…. “ sexy and I know it- Zone 3- seated” sprint to beat, until “ girl look at that body” * repeat*

“ Enter Sandman- Metallica” 5:31: We’re going to start off this class with an out of the saddle climb. Jack up the tension Zone 2 and find the beat. Get aggressive for the choruses, just like Metallica.

Meet me Halfway- 4:44 Guys vs girls. Zone 3. Will I am, vs Fergie. Go hard when up.

The Scientist-5:09- Cool down

Someone like You- Adele- Stretches

Today's AWESOME work-out! woohoo!

I woke up- ZERO interest in working out today- nothing, nada, ugh, ick! NO!

But I forced myself, and next thing you know, I did this!  Absolutely LOVING the feeling now! Huge amount of endorphins!  So much accomplished to start my day right, that I have to share.

Jumping Jacks X20
High Knees- X20
Step Toe Taps- fast with arms- X20

30 second rest- but do some dancing moves, as you LOVE the music you have blaring so much!

Jump back and forth over step side to side, swinging arms X20
Squat Thrust X20
Side Punches- GO HARD! ( beat them!)  X20

30 second dance rest- grab a drink

Jumping Jacks X20
Incline Mountain Climber with step- X20
Toe  Taps with arms- fast! X20

30 second dance and drink rest

Squat Thrust X20
Side Punches X20
High Knee's X20

30 second drink and dance rest

Incline Mountain Climbers FAST!  X20
Butt kickers X20
Reverse Lunge and then KICK hard!  X 20 ( 10 each leg)

Treadmill for 10 minutes.  Light run

Abdominal crunches X20 ( using weights)
Russian Twist with weight X20
Ball roll-outs X20

Put on the punching bag gloves and punch the bag as hard as you can for 20 seconds, followed by 20 seconds of lunges, X3

Squats with weights X 20

Treadmill for another 10 minutes- 2 minute light run, then 3 minutes of a hard run, followed by 5 fast paced walk with arms.

Repeat Abs one more time: I like defined Abs- so I always add more.

Abdominal crunches X20 ( using weights)
Russian Twist with weight X20
Ball roll-outs X20

Stretches for 5 minutes...ahhhhh!

LOVE IT!  Time for my oatmeal with protein powder added, a big glass of water and shower!

Exercise Tips for Extroverts, Introverts, and Neurotics

A great article I had to share- Click below

Exercise Tips for Extroverts, Introverts, and Neurotics

Rewards from exercise and nutrition

YOU feel GREAT! 

Even though we had that wonderful, over-indulgent dinner party on Tuesday, the rest of the week has consisted of fish, vegetables, lean meats, lots of protein, fiber and fruits.  5 days a week of working out. Boot camps, Tabata, Cardio and weights, and now today was my 1 hr Spin Class.

I feel fabulous!  I love starting my week-end out this way.  My 1 hr Advance Spin class has  such a great group of people.  They work SO hard, they are there to do their best and it shows!  They drip in sweat, ( we have had to mop the floor afterwards! ) but we all have a smile on our face at the end.  WE DID IT! We feel Accomplished!

There really is something to learn about fueling and treating your body right....it will do the same right back at you, by giving you  extra energy, endorphins for happiness,  sleep, good posture and form, and lean calorie burning muscle.  Negative people and comments  just roll off of you when you are in this state of mind.....it doesn't matter. YOU are happy and that is what counts. 

Live and LOVE your life.  You and your body deserve it.  Remember, you take care of it- it will REWARD you. Every little bit counts. 

Personal Training- I need a " name"

So I have started to do in home personal fitness visits.  But I need help with an official " Business Name"

Should I just keep my name?  Do something funky? I don't know?
But what I DO know?


I. LOVE. IT!

It's hard to believe it is an actual " job"...but yes it is.  The benefits? I have to stay in shape or otherwise, I'd look like a hypocrite!  My clients are great!   I pick the time, and what works with my family and my client. I can  be busy, or not.  I meet new people, and the very best part?

When you see someone transform!  You see the CHANGE! the Fitness Fever comes out in them, they totally change in every element of the body.  They are happier, they have more energy, they are seeing results - feeling sexy and fabulous and they are DEDICATED to health. They LOVE themselves and that is the best feeling ever.

The key? being ready, finding what works for you! Everyone is different. Once you find it and feel the fitness high---you are there!    WHY? Because YOU deserve it.

CONGRATULATIONS!!!

I had to laugh at this---- don't get me wrong- it is so easy to stay in bed and watch TV, no one absolutely LOVES exercise, but we ALL LOVE how we feel from it.  It's the... " I did it! I got it done and I am on on fire!! !" feeling...that is the best!

Friday's 1 hr Spin- 700 plus calories!

Well, I had a few people asking me to please teach another 1 hr Friday morning class!  So  I don't want to disappoint. This is what I have lined up for tomorrow! Can't wait! I love this group! They are so motivated and want to WORK HARD! love it.

1 Hr Spin

Warm-up- Rain Over Me- Pitbull- 3:52- Positioning, neutral spine, straight ahead, push-pull, kick up, walking on hot coals, small circles, hand positions, shoulders up and back…

ZONES Review- No Superstar- 4:09-

Sprint during chorus; Zone 2-3-Club Can’t Handle Me-3:53

Party Rock Anthem: 4:23- Cruise at Zone 2 for 1 minute, “ shake that”- stand up- Zone 3, go hard ( 15 sec), sit back down, Zone 2 ( chorus) bring up the tension every 10 seconds..until “ shake that”…seated and drink. “ step up fast”- get up again, slowing bring up tension to maximum until music reaches peak, then back down, Zone 2, flush it out…sprint..Body posture check. GOOD WORK!

Bon-Bon- 3:36- Jumps-  up-1234,  down-1234

Pumped up Kicks- 4:00- Heavy Climb- Zone 2 for 1 min , Zone 3 fo 1 min, Zone 4 for 1 minute, Zone 2- flush.

Whip it- Tabata Strength 2:41- Zone 4- 20 and 10 rest.

We found Love- Rihanna-3:36- Go with the music, sprints, hills, Zone 2 1/2

Don't stop the Party- Pyramid- 6:07- Zone 1- 30, Zone 11/2, Zone 2, 30, Zone 2 ½ 30, Zone 3 30, Zone 3 ½ -30, Zone 4- 30seconds, up 2 more gears for 30, slowly back down every 30 seconds, flush it out.

OMG-4:29- Cruise- get a drink, etc…time to collect ourselves, re-fill water, breathe...

Tabata Strength- You really got me Van Halen- 2:39 20 seconds Zone 4, 10 rest.

Jumpstart- 3:29 –Sprints- during chorus, Zone 3 entire song. Seated or standing, whatever works for you. Just keep up with the beat of the song.

Check it Out-3:58- Hills Zone 2, increase slowly up…

Copacabana
3:06- Jumps. Up for 3, down 3 X 6 times. Zone 3. Rest for 30 seconds. Repeat.

“ Enter Sandman- Metallica”
5:31: We’re going to start off this somg with an out of the saddle climb. Jack up the tension Zone 2 and find the beat. Get aggressive for the choruses, just like Metallica.

Follow You Follow Me: 4:03- Cool down

Day and Night- Stretches

Because I ate chips, dip, and a million little fatty appetizers this week-end..

Lots of booze, nothing good for me at all! BUT, it was one heck of a great  40th Birthday party!  I am human.

Time to get back at the gym

1 hr spin today!



This is how GOOD Spin is! Love it!  I gave my husband a private class today...good times!

Now I am off to present this at my Resistance Training class tonight-  Tonight we have to show 2 opposing muscle groups, exercises and stretches for them.  Here is  my plan.

AGONIST: Illiopsoas vs. ANTAGONIST: Gluteus Maximus



Illiopsoas- composed of 3 muscles- Iliacus, psoas major and minor. Together these muscles work to flex the hip, rotate the hip outward, bend the spine laterally and stabilize the spine.

When they get tight, your ROM in the thighs gets compromised, poor movement, running techniques, prone to injury.


Stretches before workout: Dynamic Stretch ( movement) Leg Swing- Best before physical activity- gets body ready for movement. Stand with Left side facing wall or table- Left hand for support- Right food on floor- Swing leg high up and down- Repeat with other leg. Can also do laterally.

Bound Angle Pose: Seated on floor- back straight, grasp feet and pull them in as far as possible, carefully push down your knees. Hold 20-30sec.


Exercise for the Iliopsoas Muscle:

Leg Lift: Simple way to isolate the hip flexors. Lie down on the floor with arms at your sides until straight. Lift your right leg until the hip is at a 90* angle, slowly lower down to the starting position. If more than 15 reps can be done easily, ankle weights may be added. Or progress by doing this in a standing position. Can do on chair or ball. Do 2 reps of 12.



GLUTEOUS MAXIMUS:  The Antagonist of the Illiopsoas. The largest of the 3 gluteal muscles. ( maximus, medius, and minimus)


Gluteal Stretch:

In seated position, legs straight out- bend one knee and put over opposite leg. With upper body still straight- pull back on knee and feel stretch in opposite buttock. Hold for 20-30 seconds, switch.


Gluteus Maximus Exercise:



Leg- Buttock Raise:

Lay flat on back, arms at side, one knee bent, lift one leg straight up, body aligned, buttocks off the floor and down. 2 sets of 12 each side.



To make this more difficult, you can add weights, and or hold for a few seconds while up.

Tonight's Spin Routine

Warm-up: Moves like Jagger 3:21

Push-pull, pull your feet up, focus on up, left foot, right foot, both, Neutral spine, belly button in like you’re wearing a tight pair of jeans, or about to get a puck to the gut! Shoulders up and back..neutral spine, use your legs and lungs, do not use the handle bar as your stress ball. Let it all out with your legs and breathing…knees straight ahead, and even ( demonstrate), wiggle fingers, 3 different hand grips, think of running over hot coals, lightly down, kick UP! Don’t mash down the pedal ( just your quads get the work-out) but if you – use a smooth motion, push pull, and you will recruit your glutes, hamstrings, and hip flexors too! , SMILE, breathe, lift your ribs, drink, this is YOUR work-out….you decide how badly you want it.

ZONES: Sexy and I know it 3:19 Lets review our Zones-- Zone 1 easy- warm-up RPE- 5-6, HR Max- 50-60% Zone 2- Challenging, but comfortable, RPE-6-7, HR Max: 65-75%, Zone 3 Challenging, and uncomfortable- RPE-7-8, Max HR-75-85%, Zone 4- Breathless, not maximum, but close, winded. RPE- 8-9, HR max- 85-90%- ( move them all over the place for the remainder of the song)

Party Rock Anthem 4:23- Cruise at Zone 2 for 1 minute, “ shake that”- stand up- Zone 3, go hard ( 15 sec), sit back down, Zone 2 ( chorus) bring up the tension every 10 seconds..until “ shake that”…seated and drink. “ step up fast”- get up again, slowing bring up tension to maximum until music reaches peak, then back down, Zone 2, flush it out…sprint..Body posture check. GOOD WORK!

Pyramid; ( OMG- 6:35)

Zone 1, 30 sec, + 2 gears, 30 seconds. Zone 2- 30s- + 2 gears 30s, Zone 3- 30s- + 2 gears 30s, Zone 4- 30 s, push it! + 2 gears- 30s. Zone 3- 30 s, - 2 gears for 30s, Zone 2- 30s, - 2 gears for 30s….flush out.

Bon-Bon- 3:36- Jumps-  Up out of saddle for 1234,  over your saddle but not down 1234, Zone 2-3

We found Love- Rihanna- 3:36 ( new song- #2 on the charts), play with the music, feel it out, go hard when the song goes hard,

Rebellion ( Lies) 5:11 Hill Climb: Zone 2- 30 seconds, and increase by 1-2 gears every 20 seconds--- tough one! Long and steady, we can do this! Do your push/pull, use all of the leg muscles to help you out. Quads and hamstrings- make them both work for you.

Rain Over Me- 3:51- Look to your left. You are about to race that person. We are in southern France- The weather is great- small hills ahead though. Pace yourself, but try and get ahead when I tell you. That person to your left just passed you, crank it up to Zone 4, out of the saddle and pass them! ( 1 minute!) GO! You can do it! Chase them down….with a smile of course! Ok, time for a rest, you are in the lead, 1 minute of zone 2 recovery, but keep up the pace.. uh oh!? They took the lead on you again! ZONE 4, hard- 1 minute!….you WON! ( but somehow, we ALL won!? Yay! For us!)

We are the Champions! 3:01- Cool down….pat yourself on the back.  GOOD job!  woohoo!

Stretch the arms, get off bike, hamstrings, quads, hip flexors, glutes, calves...

then off to do some Resistance training for Upper body.

Need accountability and support! .. aka KICK IN THE ASS!?

I have a friend that needs a little motivation and has asked for help.  ( Hi Amanda!)

 I know all of us need it, as living fit and healthy isn't always easy- for ANYONE. It's hard work, as it is so much easier to sit down and relax, put on our comfy PJ's, turn on the tube, or open a book/magazine.
Not to mention we have tempting, tasty convenience foods all around us, we're all busy, trying to make a living and keep life going  for the kids, husband, etc... ok...we all know, I don't need to keep going.

500 calories lost in a day will make you lose 1 lb a week! I promise you that.

Find a way, even it you only have 10 minutes to do a quick run or jumping jacks at your work desk! DO IT! What I have been taught.. when anyone asks? " What is the best exercise!?"  Answers:  " ANY that you WILL DO!"..

every little  bit DOES count...be it in your food or activity level. 

So these are my tips:

1. Surround yourself with people that are fit, people that already have the routine going, and have kept it up. The last thing you need is for someone to say .." sorry, I can't join you at the gym today, or go for that walk"...or " it's OK to take that 1 little donut- I had 3!"...no. Don't need that.   Usually these people are at the gym. You will get to know the "regulars" there, go and find out their names, and say " see you tomorrow!" and be there.

2. Plan your meals- Pick a day for the groceries and make sure you have all the ingredients. The crock-pot and freezer is your friend.

3. DO not eat out often. ( only very special occasions)

4. Eat all day long- But have small healthy snacks with you at all times. NEVER allow yourself to get hungry or the temptations get strong to grab that quick, greasy convenience food. ALWAYS have food on you

5. Read labels on food.  Only buy the items that you think are WORTH it....It's amazing what you find out by reading the labels. Eat well- if you LOVE cheese like I do, then only eat the aged, best cheese you can find. Remember, you won't eating the whole large pack anymore, so small and GOOD.

6. MOVE!  anytime you can move- do it.  Kids are at a sporting event-- you walk around the field, or arena, take the stairs anytime you can.... * remember every bit counts!* --10 minutes is all you need  but do it 3 times a day for cardio!

7. GAIN muscle-  it burns more fat. It is your friend. Get some weights- put them by your TV.  Do your reps, and increase 5% weight each time . Force your muscle to do maximum weight until failure. As soon as you can no longer do proper form, that is all you do. Do NOT do this daily. It will defeat the purpose. They need to rest to grow, so do this no more than every other day. Or use different muscles daily

8. FIBER! ( fills you up and goes down the toilet!) Plus helps prevent colon cancer, and stomach problems.

9. WATER!- gotta drink that, or the fiber will do the opposite affect. NOT cool.  Plus it fills you up, and replenishes your fluids so you don't feel hungry.

10. SWITCH It UP!-  keep your body in a good routine, but keep it exciting as well. Change a gym class, to something new, rev up your new music play list, join a sport, go for run that day, or go for a bike ride....swim...never let your body get " use" to all of this health and fitness....Keep it guessing!  Try new foods, start every meal with a vegetable ( soup or salad) easy on the sauce!


and WHY do we do all of this?  Because we LOVE ourselves and want to keep it that way!  YOU deserve it and you want to  be around longer!  1 hr a day, should do it.  Dedicate it to YOURSELF.  Your family and friends will LOVE you for it. Let one of your other " time wasters" go, and put it towards FITNESS and HEALTH!

Feeling Great! A great way to start YOUR day!

A great way to start the day!

apple cider
kale ( including the stems)
spinach
celery
green grapes
ginger root
chia if you can find it ( or any bulk fiber)
ice

Courtesy of Joy McCarthy

Put the above in a blender and make a wonderful, yummy drink * yes! it tastes good!* I promise!  and start your day right.

Go for a walk outside- Yes! that dog of yours is looking at YOU! get out there!- breathe in the fresh clean air and notice the nature around you...dress for the elements- there is no reason not to go out each day.

Head to the gym- feel the nice burn. Get a good sweat going on.. Be aware of your muscles, say hello and smile at others- give out plenty of compliments, don't argue, don't fight,  but if someone starts? Change the subject. Smile...

Have a nice HOT shower, lots of nice smelling soap, and get ready for your day. Put ON your AWESOME pants, and continue to enjoy YOUR most  glorious day you've been blessed with.

Beach Body BootCamp!

Was today's work-out...

I went downstairs ( today is a PD day, so the kids are home with me) I wasn't sure what I wanted to do for my work out today. I was still a bit sore from yesterday's ABS. Oh my!  That one really works.  So I punched the bag for a bit...felt aggressive and on fire! ha!  Then got on the treadmill, but my back wasn't feeling it again today...

So Beach Body Boot Camp it was.

Burpee's X 10
Side Lunge X 10
Push-Up X 15
Jack Knife Sit-up X 20
Plank- 1 minute
Lateral Mountain Climber X 10
Reverse Lunge - X 20
Bench Dip- X 20
Russian Twist X 20
Split Squat Jumps X 10 each leg
Foot Up Split Squat X 10 each leg
Standing Side Crunch  X10 each side
Incline Push Up X 15
Side Plank 30 seconds each side.

REPEAT all of this 3 times!  1-2 minute rest and water break in between. 

 Aftewards I realized I made a mistake.  My abs should have been avoided in this workout today, since they are obviously still recovering from yesterday.  Right now- 3 hrs later...I feel tired, exhausted,  lacking any appetite, sore.   Am I coming down with a cold? Perhaps, but I think it is a huge RED FLAG! I totally over-trained this week.  NO more for me on the week-end...time to rest the body and get it ready for Monday.

Today's Work Out- Focuses on a 6 pack of Abs!

I thought I'd share my at home work out today. I didn't feel like going to the gym, so this is what I did instead.

It focus's on Weight Loss, and a goal towards 6 pack Abs. I threw some lunges in there too.

Step 1: Run for at least 20 minutes- aim for 30 or even better- 5 km. ( you need to burn calories and fat to see these new abs of yours, right?)

Step 2: Rest for 3-5 minutes, drink lots of water.

Step 3: Do the Plank. Hold for at least 30 seconds, but you want to aim for 2 minutes eventually.

Step 4: Do 1 set 15 reps of V-up crunches - work your way up to 2 sets

Step 5: Do 1 set of 15 reps of Bicycle crunches- work your way up to 2 sets.



 Then I then took the doggie out to the mail box and back and did walking lunges there and back. OUCH!  ( I don't have a short laneway) lol


Rest at least 24 hrs before doing this again. You should be " aware" that you did something to your abs the next day...you WANT that feeling, that means you challanged yourself enough that the muscle needs to repair itself and GROW!  IF you mess with them again during this repair process, ( 24-48 hrs) you won't get the results you want, and the muscle will continue to get damaged without being able to heal and grow.  Instead, work on cardio, arms, legs instead...then go back to the abs in a day or two.