This is where it begins
Hey Guys, It's been a little bit.
Motivation is everything when it comes to working out and clean eating. If you don't know why you are doing it there it no reason you will stick with it for the long hall. You want to make working out and eating healthy a life style not something that you merely just do every once in awhile or when an important event is coming up. When to keep our goals short. Like in the next two weeks I am going to lose 5 pounds. That is a good goal, but how do I actually achieve that goal. How do I work hard to be able to not just lose 1 pound but all 5. It's hard work, by putting your foot forward and getting to the gym. Preparing your lunch before going to work not just picking something you can throw in the microwave or skip it all together. Here's an Idea of a meal plan: Breakfast- Oatmeal with honey Snack- Mixed nuts Lunch- Spinach salad with shredded chicken strawberries and a balsamic vinaigrette Snack- Carrots with hummus Dinner- Hamburger wrapped in lettuce with tomatoes, avocado sweet potato fries Snack- smoothie: spinach, frozen fruits, little bit of milk to soften. This meal plan sounds amazing to me, but not everyone likes the same things. If you like some of it but not all of it just switch it out. Like if you like peppers instead of carrots or if you don't like oatmeal but you can eat cream of wheat. Those are little things that you will have to make decision on. keep changing them to be able to give you the perfect meal plan with the right amount of calories and the right amount of daily servings. Hope you have a great week!
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The First steps to success!
We talked about this last time a little bit. The first thing we need to do is create a list of goals. Small ones like weekly to monthly goals. Some of my goals would consist of... 1. Making dinner each night this week. 2. Cleaning the house ( even if it is only one room a day) 3. Studying for Finals 4. Finding ways to make myself more positive. 5. Get to the gym. Building these lists of goals will help us achieve them. Especially when they are somewhere, where we can see them each day. After writing these goals down! We got to get to work, get off your bum and do something! Starting with the first goal making dinner, meal plan! What are 7 things that I want to eat this week? Make them in a way that will satisfy you but also keep you on track with eating healthy. Just starting these goals will help you be successful " you will never fail, as long as you try" Continuing to get up and try, and one day you will succeed and you will be amazed at how far you have come. Continue to work on your goals! It will come in all do time! Workout of the day! At home! Warm up- Go for a run around the block! 3 Round squats 10 lunges 10 each side donkey kicks 10 each side glut bridges 10 step ups( if you have stairs or a sturdy chair) 10 each leg Cool down walk around the block stretch Hope you enjoy the workout! Have a great week and keep working on your goals! Remember small and simple goals! The idea of life having it's unknowns are very scary! Never really know what is coming next, if it's going to be a good day, week, month, or year. Trying to make the best out of things when it all seems so dull. Figuring out where you want to be in the next 5 years.
In my eyes, hoping for the next 5 years is to graduate school, find jobs that we love, pay off school loans, provide for our baby girl, giving her what she needs, work on savings for a house, and working on being a more healthy person, physically and mentally. Where do you see yourself in 5 years? What do you need to start doing now to be able to see those results in 5 years? How are you going to be the best you can be? Hope you all have a great week and start writing those things that you want and slowly figure out what you might do now to reach those goals! What does starting new mean to you?
I think of fresh beginnings, clean slate, and anything is possible. The winter is starting to finally be washed away and the spring air is starting to come in. I am ready for a new beginning. As some people know I am pregnant! This is a new plan and an ever changing adventure! Figuring out the next couple of months with work and school has been very stressful, but I am excited with which this baby girl will bring new adventures. Being Positive is the key, we much push forward and look for the light that is in our life. Other's have it so much worse than us. When simple things of trying to decide what next to do in our life, when they are thinking when is my next meal going to be. I am wanting to start a training program, with different workout packages, motivation to one another, helping those that struggle to become the best they can be. This is something I will be working on and continue as with my blog. It might not be every day but I will strive for once a week. If anyone is interested in getting into the program let me know. What is your new goal or dream? What are you going to start working towards???? Have a great day! We have hit the double digits ladies and gentlemen. Yay!!!
I hope everything is going well for all of you! Comment or email me if you have any questions I can answer or if you would like me to write about a certain topic! Today is all about Abs and Cardio, First before I give you a workout though I want you to all understand that you do not have to make a day abs. When you are working out you have to keep your core tight so that you can have good form for whatever exercise you are doing. Technically everyday is abs day, when you stand up straight you are working your abs. Some people want more defined abs and that's when you add in the more ab workouts. Here's the workout Ball passes 3sets 10reps media4.popsugar-assets.com/files/2013/04/26/967/n/1922729/98073441605590af_ball-pass.xxxlarge/i/Ball-Pass.jpg leg raises (on the floor) 3 sets 10 reps www.womenshealthmag.com/sites/womenshealthmag.com/files/images/0911-leg-raises.jpg flutter kick 3 sets 20 reps www.fitneass.com/wp-content/uploads/2014/11/Flutter-Kicks.jpg in and outs 3 sets 10 reps pepperminting.files.wordpress.com/2013/11/abs1.jpg Cardio Stair stepper Get on and start with a lower level like 6-8 do that for 1 minute. Increase your level to about 10-14 do that for a 1 minute. Repeat for 10 minutes. Treadmill Start the treadmill do an incline of 4 at a speed of 4 for 1 minute. Increase the incline to 15 at a speed of 4 for 1 minute repeat for 10 minutes. Bike Start the bike do a level of 6-8 for 1 minute. increase your speed to a 10-12 for 1 minute. repeat for 10 minutes, You can do all three of them and get all your cardio in or just pick one and do it for longer. Keeping your heart rate up is important, helps you to continue to burn more calories faster. Good luck, hope you like it, and it makes you sore. Let me know how it was. Hey Guys,
How's everything going? Anyone hit a goal that they have been trying to get too? Let me know how things are going! Email me: [email protected] Today I want to talk about calorie counting and how important it is. To either be gaining weight or losing it or even trying to maintain your weight. The standards are that women should not go under 1,200 calories and men should not go under 1,500 calories. Counting calories seems like a lot of work, which I will agree with but it also helps you keep on track. Although if you keep up with what you are eating throughout the day and adding it together. Whether that be on paper or an app, it becomes a little easier. It also helps you be more accountable for what you are eating instead of eating but not knowing what you ate. It is also nice to be able to have a plan for when you are going to eat, how many calories you want to eat in that meal. Knowing these items, helps you to be able to not focus on food so much. Helps you know that you aren't actually hungry you just might be bored if you just ate. It depends on the person but a good guideline to stick to is eating about every 2-3 hours. Having breakfast, lunch, and dinner but also a snack between everything. Also a good thing to work on is always keep yourself busy don't let yourself get in those moments where you want to eat the whole kitchen. Make a list of things that you have to do so that you are always moving, and not focusing on food. How to figure out how many calories you should be eating? There are lots of website you can just google and plug in some numbers and get your answer. There are a lot of different answers when doing this so I suggest doing several and taking a roundabout number. If you are trying to lose weight, a pound is 3500 calories. You need to cut back on your caloric intake to be able to achieve weight loss. If you are wanting to gain weight you need to eat 3500 more calories. People do this in a span of a week or two weeks. For losing weight it is a lot harder to eat less but can be very possible. You can't just eat less or more, to lose weight or gain weight you need to be working out and building muscle and burning calories. This will help change the fat in your body to lean muscle. A slow process but if you are consistent with eating and working out can be very possible quickly. Hope this will help you with your goals this week! Let me know if you have any questions! Work Cited: Baechle, Thomas R., and Roger W. Earle. Essentials of Strength Training and Conditioning. 3rd ed. Champaign, IL: Human Kinetics, 2008. Print. At home workout!!
First some vocabulary might be needed. Reps- how many times you are going to do that exercises at once. Set- how many time you are going to do that group of reps. Let's get started Start off with a little warm up - Do 30-40 jumping jacks Start out with jumping squats do 20 reps Standing lunges 10 reps each leg Repeat 3 times. Rest 30 secs between each set. Push ups 10 or to failure (if you can't do 10). - Try to do guy push ups before go to girl push ups. Dips 20 or to failure. Repeat 3 times rest 30 secs between each set. Speed skaters 10 on each leg Rest for 30secs Wall sit for 1 minute Repeat 3 times Plank hold for 30secs Side plank hold for 30secs for each side Repeat 3 times rest 30 secs between sets. Knee to elbow plank 10 on each side Russian twists 20 on each side Repeat 3 times Make sure to cool down - Walk around your house a couple of times, slow your heartbeat back down. Stretch -Touch your toes -Wrap your arms around you -Tricep stretch -Butterfly stretch. Hope you sweated your butt off!! Let me know if you liked the workout! Don't let busy days make you miss out on your workout, you still can get it done at home. Don't let yourself get off track, remember your goals and get'em done. Hey Guys,
How is everything going? Anyone doing anything awesome over the summer? Anybody seeing any improvements? I would love to hear about what's going on with you! The subject I wanted to talk about today is Nutrition! Who struggles with nutrition? I definitely do. It is probably the hardest thing that I have to deal with on a daily basis. Yesterday, I started working on a meal plan. Breakfast: Oatmeal Oatmeal 1/2 cup Quick Oats Coffee creamer (French vanilla) 4 Tbsp Honey 2 Tbsp These three ingredients make breakfast amazing, and it's only 410 calories! You can't always have the same thing everyday, I understand that. I know I'm not the only one who gets sick of eating the same thing over and over again. You can always switch out the oatmeal for some eggs. I like to throw some veggies, usually bell peppers, or turkey (sandwich meat), in with the eggs to give it some more flavor and change up change up the texture. Make sure you are always making something you'll enjoy, but is healthy at the same time. You can't just be on a diet for a week and expect it to work. I look at it as, diets die, life styles last; remember that. Make sure you are excited and looking forward to eating, rather than seeing it as a chore that you dread! Lunch:Chicken salad Chicken 3oz Black beans 1/4 cup Romaine lettuce 1 1/2 cups Red peppers 1/4 cup Avocado 1/4th of an avocado Dressing is the hardest part of making a salad, for me, because that is where all the calories come from! I have recently tried the Skinnygirl Raspberry Vinaigrette dressing. Its only 5 calories for 2 Tbsp, and it doesn't taste that bad, actually. The avocado gives some good flavor to the salad, so you might not even need any dressing, I just like a little extra flavor. Dinner: Chicken-n-veggies! Chicken 3oz make veggies of any kind like broccoli, squash, and zucchini are my favorites. 1/4 cup to 1/2 cup with a carb like white rice, wheat noodles 1/4 cup Sometimes people make dinner out to be a really hard meal. It can actually be really simple; just grab a protein, veggies, and a light carb. I know it is easier said than done, but the meal I gave you will take about 30 minutes to cook. Hopefully this will be simple enough for most of you that you don't freak out when it comes dinner time. Sauces are something that you want to try and keep away from. Some sauces are actually packed with calories. Wouldn't you rather fill your stomach with meat and veggies that will give you the nutrients you need!? Dinner can still be very delicious, you just have to take a little time and think about what is in the food. Nutrition/meal planning is hard. I think most people struggle with getting a grip on it, whether it's understanding it or actually having the motivation to put it to action. Struggles start to happen when you go out to dinner. There is a lot of grease, or butter on foods that you have to watch out for. If you go to a friends house they sometimes have appealing snacks which of course turns out to be junk food. Don't make yourself suffer, just try to do the best you can and you'll achieve your goals. Just don't expect to see results in a week, it will take time, be patient. Hopefully this will help some of you out! The Beginning!
When was your first time in the gym or working out in your living room? When did you fall in love with working out and being fit and active? My story, To be honest, I don't really remember the first time I worked out in a gym. My family was pretty active growing up. We played soccer, gymnastics, and I swam in high school. I do remember attending some sort of workout class though at the YMCA . That was fun, but I never really loved it, until, I think, around my senior year. I started getting into more of the free weights instead of just cardio. I remember learning how to squat and deadlift from my brother. Knowing more about working out now and taking the classes that are required for me to become a personal trainer, has helped me to apply what I have learned. Make sure you always have a good teacher/trainer, or youtube it. There are some misleading videos on youtube, so be careful, but there are a lot of good ones too! When I came to college is when I got a little more serious about working out. I tried to go to the gym everyday and work all the different muscle groups on their specific days, but it really was more of a safe haven. I loved going to the gym and freeing my mind of everything bad or irritating and I just worked out for as long as my body would allow. I tried to eat healthy and workout hard. When I did, everything else seemed to not be as bad. In another blog post I talked about motivation and what helps motivate you. I don't just go to the gym to be fit and look good. I go because It's exciting to work for a new PR (personal record). I like the feeling of getting a good sweat in and knowing that I put everything I had into the workout. Although, working out is very important for your health and mobility in future age, I like to focus on the fact that it is fun and exciting to be in the gym. This is my story, still being written, but this is the beginning of a beautiful journey (hopefully). Let me hear your stories!! I would love to know where you started, how you got here, or why you have decided to start now! Hope to hear from you !! :) Hey Guys, Anybody got a sweet tooth?!? Late at night while I am watching a movie or just getting caught up on stuff. I sometimes get a craving for ice cream!! Who doesn't want ice cream, right? So when this happens, I go to the freezer and pull out a frozen banana and a bag of mixed berries from the store . I put them both in the blender then add a little milk or water just to help it blend and give it a better consistency. You could also add some sort of green, chia seeds, oatmeal, or even peanut butter if you're needing some extra calories. 1 person serving: Calories: 140 1 medium banana 1/2 cup of berries ( Strawberries, Blueberries, Raspberries, and Blackberries) couple of cubes of ice. Delicious! try it and let me know what you think? |