Sending out checks for $30 today to all but two people. Congrats everyone on a job well done and even my two who didn't lose--they only barely gained. The average American gains 10 lbs during the holidays and baby--
YOU DEFIED THOSE ODDS!!!
Be proud. Real Proud.
Good work and I hope to work with you all in the future, Happy New Year!
Monday, December 31, 2012
Sunday, December 30, 2012
Competitors-
Ok friends, here is the list I have so far of people joining the challenge. Remember to weigh in and text (if you need my number send me an email or facebook me fitchickmom@hotmail.com) me a picture of your weight TUESDAY morning before NOON!!
Every weigh in after will be Saturday before NOON!! Do not forget! Before noon or it is a missed weigh in, I will have all weights posted for you to view by 10 pm Saturday nights. If you don't want your name written on the blog like it is (example : TERI) please specify that and what you want me to use instead--inititals, a nickname whatever.
No crazy lose weight fast tricks--I will know if you try, I have been a weight loser and weight loss facilitator for three years now and I know how the scale works so don't try to trick me, yourself, or your body--it wont work long term.
I think it would be SUPER DUPER cool if you all wanted to give me a little summary of who you are and why you are getting rid of extra pounds this year--and how you are going to ensure this is the last year you make this resolution!! I'd love to post it for motivation and so our cheer leaders can see how amazing we are!
Matt 273.6
Karen 186.4
Brecca 186
Eranda 163.4
Joey 200
Shannon 146
April 162.6
Callie
Amanda 181.2
Laura 150.6 By 217.6 Nicole Andrea 178.5
9 people, so that is a total 360$ for our pot... tell your friends and family and lets add some people if we want to make that pot bigger!!!
Fitchickmom@hotmail.com
Find me on facebook
Let's get goin!!
Every weigh in after will be Saturday before NOON!! Do not forget! Before noon or it is a missed weigh in, I will have all weights posted for you to view by 10 pm Saturday nights. If you don't want your name written on the blog like it is (example : TERI) please specify that and what you want me to use instead--inititals, a nickname whatever.
No crazy lose weight fast tricks--I will know if you try, I have been a weight loser and weight loss facilitator for three years now and I know how the scale works so don't try to trick me, yourself, or your body--it wont work long term.
I think it would be SUPER DUPER cool if you all wanted to give me a little summary of who you are and why you are getting rid of extra pounds this year--and how you are going to ensure this is the last year you make this resolution!! I'd love to post it for motivation and so our cheer leaders can see how amazing we are!
Matt 273.6
Karen 186.4
Brecca 186
Eranda 163.4
Joey 200
Shannon 146
April 162.6
Callie
Amanda 181.2
Laura 150.6 By 217.6 Nicole Andrea 178.5
9 people, so that is a total 360$ for our pot... tell your friends and family and lets add some people if we want to make that pot bigger!!!
Fitchickmom@hotmail.com
Find me on facebook
Let's get goin!!
Quinoa Fried Rice Type Thing
I promise you this lunch was so much better than it looks here. Don't ask my 5 year old though, she is still mad at me since I make her take 3 whole bites of it, and wouldn't make her a separate lunch since she didn't like it--which she said before she tried it. AND I loved it, hubby loved it and Bubba the 3 year old downed two bowls....so she's outvoted and gonna be mighty hungry come dinner time.
I made almost a whole cup of quinoa with 2 cups water and 1 chicken bouillon cube. While that was cooking I put in a skillet a bit of all natural pork sausage and cooked. Added an egg and scrambled it, threw in some bell peppers and chicken breast I had pre cooked from the refrigerator I added all this together and let it simmer for about 5 minutes and put half an avocado on the bottom of my bowl, add my portion and ATE IT UP!!
I sent my hubby this picture at work, he hadn't been answering my phone calls so I text him and said, "lunch is awesome, better hurry home!" He was so cute and called me right away, couldn't come home but asked for me to save him some...so I did what any good wife would do, I added it to Tupperware and took it to my lil love muffin.
With a call half hour later telling me how delicious it was.
Cheap, quick, nutritious--doesn't get much faster food than that--I guarantee I would've waited longer in line at Mickey D's for lunch than making this.
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Friday, December 28, 2012
ready, set, commit!
I have three people it looks like commited to start our challenge in January. I would like to get organized and set up so please let me know if you are joining in--the rules are posted two posts down.
IF you are debating--tell me what is holding you back? Fear? Nerves? A big event coming up?
There are no valid excuses anyone can change their whole world, their whole life, their whole body if they CHOOSE TO DO IT.
When are you going to make the choice to be your best you? If this is your year you are ready to make lifestyle changes--let me help you and let our group be an accountability group for you!
IF you are debating--tell me what is holding you back? Fear? Nerves? A big event coming up?
There are no valid excuses anyone can change their whole world, their whole life, their whole body if they CHOOSE TO DO IT.
When are you going to make the choice to be your best you? If this is your year you are ready to make lifestyle changes--let me help you and let our group be an accountability group for you!
Monday, December 24, 2012
Christmas Eve Workout
I was put on a time limit this morning for my gym jam session since my little guy is just getting over being sick and couldn't go to daycare. The boys (Hubby and bro in law) gave me 90 minutes from the time I left home til the time I needed to be back home (20 minutes drive time probably total)
I'm one of those type A people who trains the same body part each day each week, I have a plan typically every time I get into the gym and I like the flow of that. I have been known to track my weights and reps as well.
Today, I needed to get obliques, chest and shoulders in and of course I wanted to do a bit of cardio to help minimize any damage that may come from treats today and tomorrow (READ: A BIT OF CARDIO=15 minutes...not 30 not 45 not 60.) Stay off the cardio equipment.
Here is my workout I want to share, I haven't circuit trained in a long time so this was a nice change of pace and I wont lie--it kicked my butt!
50 cross mtn climbers very slowly to hit my obliques
30 sec plank left
30 sec plank right
Repeated 3 times
pushups, 3 sets to failure (12, 10,10 on toes)
Chest fly (15#/15 reps) superset clean and press (50#/10 reps) Rest and repeated 3 times
chest cable fly (35/15) triple set seated shoulder press (20/10) standing shoulder press (15/10) rest/repeat 3 times
straight arm side raise double contraction (12/12) triple set flat bench press (45/12) 10 tuck jumps rest/repeat 3x
bent arm side raise (15/15) tripple set inch worm pushups (on toes for 6 then 5 then 6) 15 mtn climbers each leg rest/repeat 3x
15 minutes on treadmill incline 15%. walk at 2.0 90 seconds, jog at 5.0 for 60 seconds.
Fast and furious...and TOUGH!!!
Comment below with your workout today or if you are going to give this one a try!
I'm one of those type A people who trains the same body part each day each week, I have a plan typically every time I get into the gym and I like the flow of that. I have been known to track my weights and reps as well.
Today, I needed to get obliques, chest and shoulders in and of course I wanted to do a bit of cardio to help minimize any damage that may come from treats today and tomorrow (READ: A BIT OF CARDIO=15 minutes...not 30 not 45 not 60.) Stay off the cardio equipment.
Here is my workout I want to share, I haven't circuit trained in a long time so this was a nice change of pace and I wont lie--it kicked my butt!
50 cross mtn climbers very slowly to hit my obliques
30 sec plank left
30 sec plank right
Repeated 3 times
pushups, 3 sets to failure (12, 10,10 on toes)
Chest fly (15#/15 reps) superset clean and press (50#/10 reps) Rest and repeated 3 times
chest cable fly (35/15) triple set seated shoulder press (20/10) standing shoulder press (15/10) rest/repeat 3 times
straight arm side raise double contraction (12/12) triple set flat bench press (45/12) 10 tuck jumps rest/repeat 3x
bent arm side raise (15/15) tripple set inch worm pushups (on toes for 6 then 5 then 6) 15 mtn climbers each leg rest/repeat 3x
15 minutes on treadmill incline 15%. walk at 2.0 90 seconds, jog at 5.0 for 60 seconds.
Fast and furious...and TOUGH!!!
Comment below with your workout today or if you are going to give this one a try!
Sunday, December 23, 2012
Biggest Loser Style
biggest loser style
Ok its time to unveil my biggest loser competition that will begin January 1 and run through February 28.
I want serious competitors only- people wanting guidance and motivation to improve their overall health and make permanent lifestyle changes.
Weigh in day will be January 1 and then every Saturday morning before noon. Participants must text or email a picture of their scale by noon on weigh in day-past noon or not weighing in is a MISSED workout which there are TWO allowed during the entire competition-no exceptions will be made. I will post everyones weights by 10 pm saturday nights weekly. Commitment is mandatory.
No shortcuts are allowed. No hcg no cleanses no laxatives no nothing that if you asked me i might say no.
I will help you anyway i can.. anyone can join....winner is based off total percentage of pounds lost to ensure fairness to all participants
Questions- text facebook or email me
Lets make it a heck of a new year together friends!
Saturday, December 15, 2012
Weigh ins
Are weigh in's are half way over! Wow, only 16 more days til I start divying up some moolah?!!? Who is gonna share this with me??
Teri
143, 141.3
Krista
141.4, 142.2
Teresa
161, 154.5
Laura
153, 148
Sandi
183.2, 181
Steve
219.7, 219.7
Teri
143, 141.3
Krista
141.4, 142.2
Teresa
161, 154.5
Laura
153, 148
Sandi
183.2, 181
Steve
219.7, 219.7
Friday, December 14, 2012
A piece by Kristen Armstrong
By Kristin Armstrong
A few months ago on a school morning, as I attempted to etch a straight midline part on the back of my wiggling daughter's soon-to-be-ponytailed blond head, I reminded her that it was chilly outside and she needed to grab a sweater.
"No, mama."
"Excuse me?"
"No, I don't want to wear that sweater, it makes me look fat."
"What?!" My comb clattered to the bathroom floor. "Fat?! What do you know about fat? You're 5 years old! You are definitely not fat. God made you just right. Now get your sweater."
She scampered off, and I wearily leaned against the counter and let out a long, sad sigh. It has begun. I thought I had a few more years before my twin daughters picked up the modern day f-word. I have admittedly had my own seasons of unwarranted, psychotic Slim-Fasting and have looked erroneously to the scale to give me a measurement of myself. But these departures from my character were in my 20s, before the balancing hand of motherhood met the grounding grip of running. Once I learned what it meant to push myself, I lost all taste for depriving myself. I want to grow into more of a woman, not find ways to whittle myself down to less.
The way I see it, the only way to run counter to our toxic image-centric society is to literally run by example. I can't tell my daughters that beauty is an incidental side effect of living your passion rather than an adherence to socially prescribed standards. I can't tell my son how to recognize and appreciate this kind of beauty in a woman. I have to show them, over and over again, mile after mile, until they feel the power of their own legs beneath them and catch the rhythm of their own strides.
Which is why my parents wake my kids early on race-day mornings. It matters to me that my children see me out there, slogging through difficult miles. I want my girls to grow up recognizing the beauty of strength, the exuberance of endurance, and the core confidence residing in a well-tended body and spirit. I want them to be more interested in what they are doing than how they look doing it. I want them to enjoy food that is delicious, feed their bodies with wisdom and intent, and give themselves the freedom to indulge. I want them to compete in healthy ways that honor the cultivation of skill, the expenditure of effort, and the courage of the attempt.
Grace and Bella, will you have any idea how lovely you are when you try?
Recently we ran the Chuy's Hot to Trot Kids K together as a family in Austin, and I ran the 5-K immediately afterward. Post-race, my kids asked me where my medal was. I explained that not everyone gets a medal, so they must have run really well (all kids got a medal, shhh!). As I picked up Grace, she said, "You are so sweaty Mommy, all wet." Luke smiled and said, "Mommy's sweaty 'cause she's fast. And she looks pretty. All clean."
My PRs will never garner attention or generate awards. But when I run, I am 100 percent me--my strengths and weaknesses play out like a cracked-open diary, my emotions often as raw as the chafing from my jog bra. In my ultimate moments of vulnerability, I am twice the woman I was when I thought I was meant to look pretty on the sidelines. Sweaty and smiling, breathless and beautiful: Running helps us all shine. A lesson worth passing along.
A few months ago on a school morning, as I attempted to etch a straight midline part on the back of my wiggling daughter's soon-to-be-ponytailed blond head, I reminded her that it was chilly outside and she needed to grab a sweater.
"No, mama."
"Excuse me?"
"No, I don't want to wear that sweater, it makes me look fat."
"What?!" My comb clattered to the bathroom floor. "Fat?! What do you know about fat? You're 5 years old! You are definitely not fat. God made you just right. Now get your sweater."
She scampered off, and I wearily leaned against the counter and let out a long, sad sigh. It has begun. I thought I had a few more years before my twin daughters picked up the modern day f-word. I have admittedly had my own seasons of unwarranted, psychotic Slim-Fasting and have looked erroneously to the scale to give me a measurement of myself. But these departures from my character were in my 20s, before the balancing hand of motherhood met the grounding grip of running. Once I learned what it meant to push myself, I lost all taste for depriving myself. I want to grow into more of a woman, not find ways to whittle myself down to less.
The way I see it, the only way to run counter to our toxic image-centric society is to literally run by example. I can't tell my daughters that beauty is an incidental side effect of living your passion rather than an adherence to socially prescribed standards. I can't tell my son how to recognize and appreciate this kind of beauty in a woman. I have to show them, over and over again, mile after mile, until they feel the power of their own legs beneath them and catch the rhythm of their own strides.
Which is why my parents wake my kids early on race-day mornings. It matters to me that my children see me out there, slogging through difficult miles. I want my girls to grow up recognizing the beauty of strength, the exuberance of endurance, and the core confidence residing in a well-tended body and spirit. I want them to be more interested in what they are doing than how they look doing it. I want them to enjoy food that is delicious, feed their bodies with wisdom and intent, and give themselves the freedom to indulge. I want them to compete in healthy ways that honor the cultivation of skill, the expenditure of effort, and the courage of the attempt.
Grace and Bella, will you have any idea how lovely you are when you try?
Recently we ran the Chuy's Hot to Trot Kids K together as a family in Austin, and I ran the 5-K immediately afterward. Post-race, my kids asked me where my medal was. I explained that not everyone gets a medal, so they must have run really well (all kids got a medal, shhh!). As I picked up Grace, she said, "You are so sweaty Mommy, all wet." Luke smiled and said, "Mommy's sweaty 'cause she's fast. And she looks pretty. All clean."
My PRs will never garner attention or generate awards. But when I run, I am 100 percent me--my strengths and weaknesses play out like a cracked-open diary, my emotions often as raw as the chafing from my jog bra. In my ultimate moments of vulnerability, I am twice the woman I was when I thought I was meant to look pretty on the sidelines. Sweaty and smiling, breathless and beautiful: Running helps us all shine. A lesson worth passing along.
Thursday, December 13, 2012
Wonderfully Made
I am so sick of my white skin, why can't it be tan?
I hate brown hair! Why wasn't I born blonde?
My hands are so short, I just want longer fingers!
My eyes are too big, I am going to do everything I can to make them smaller.
My feet are so small, why can't they be bigger like hers?
Ugh! These pants are so long on me, if only my legs were longer.
How ridiculous do these statements above sound? Pretty freaking dumb huh?
How about these-
My stomach is so big, I am going to work my butt off until I have a six pack.
My shoulders will not build up, I am going to train harder than ever before so I can have big shoulder caps.
My butt is so big, I am going to work it out all dang day until it shrinks.
I just wish my arms were smaller!
When I lose more of my body fat I will look like all the fitness models in the magazines.
My face is so fat, I am going to avoid all carbohydrates so I lose some weight.
Ugh, my thighs rub together, I will run til they stop
Those ones don't sound so dumb do they? They sound normal, they are probably things you have thought, they are definitely things I have written, said, and thought. Only in my thoughts the wording has been much more harsh.
A friend I truly love, and who meant well, sent this to my via text the other day and I have been pi$$ed ever sense about this stupid picture.
I want to take that freakin rhino off that treadmill and scream with it's face up really close to mine-- "YOU WILL NEVER BE A DANG UNICORN!!! THERE IS NO SUCH THING AS A FRIGGIN UNICORN YOU BEAUTIFUL HIPPO. LOOKING LIKE SOMETHING YOU ARE NOT IS NOT A GOOD DREAM TO HAVE!!"
Get over it hippo. You were born to be a hippo, you were born to have a curvaceous body that is capable of many strong things--but you dear hippo, will never look like a unicorn--and that's PERFECTLY OK!
Just be you little hippo--there is only one you, and that's truer than true! Be the best dang hippo you can be. Run fast, eat healthy food, meditate, do good to those around you and look into the mirror and tell yourself you love yourself because you are the best freaking you there ever will be.
It has been on my mind a lot lately how focused we can get on becoming perfect. Everyone wants to know the answer--how long until I lose this weight? How long until I can run that far? How long until I will be ready? There is no time table friends. Fitness and health are life long endeavors that never, ever end. You will never "arrive" at this physique or at this weight or at this body fat and stay there. It is a constant journey that you will never be able to hop off, which is why I wish everyone would take this advice--
Make small changes, a little here and a little there. Exercise a little and add a little after a few weeks. Love yourself for who you are TODAY and for who you can become, but stop trying to become a perfect model in a magazine. Those pictures aren't real! Those models do not look like that! They have been photoshopped up the ying yang and they are perpetuating the LIES that you keep telling yourself-- that you aren't good enough, lean enough, small enough, pretty enough.
It's crap!
I truly believe it is so great to have DREAMS and GOALS--to run a race, to bench press a little heavier, to complete a triathlon, compete in a show, cycle faster, win a ball game or whatever your thing might be-- but setting these goals in terms of a scale number,or a body fat percentage, or for when you look like a unicorn--is setting yourself up for failure. You can work hard, you can improve your skills, you can train your body and your mind to become a champion, but you can not train yourself to become someone you are not. You will never look like THAT model, sure you can look like a model and become a successful one if that is what you choose--but don't think for a second that when you arrive on that magazine cover, or in that article that the self doubt goes away. There will always be someone bigger and better, faster, prettier, smarter--there will always be! Stop punishing yourself for that and be the best dang YOU that you can be.
A friend said this to me once, that her father or grandfather and said to her--I think he was a pastor and it really meant something to me and I hope it will to you too.
"There is no perfect. Strive but honor the body you have been given for you were fearfully and wonderfully made."
Tell yourself this. Everyday. You are beautiful, because of who you are and who you are striving to be, because of Who made you, and because you are the only YOU there will ever be. Honor that.
I hate brown hair! Why wasn't I born blonde?
My hands are so short, I just want longer fingers!
My eyes are too big, I am going to do everything I can to make them smaller.
My feet are so small, why can't they be bigger like hers?
Ugh! These pants are so long on me, if only my legs were longer.
How ridiculous do these statements above sound? Pretty freaking dumb huh?
How about these-
My stomach is so big, I am going to work my butt off until I have a six pack.
My shoulders will not build up, I am going to train harder than ever before so I can have big shoulder caps.
My butt is so big, I am going to work it out all dang day until it shrinks.
I just wish my arms were smaller!
When I lose more of my body fat I will look like all the fitness models in the magazines.
My face is so fat, I am going to avoid all carbohydrates so I lose some weight.
Ugh, my thighs rub together, I will run til they stop
Those ones don't sound so dumb do they? They sound normal, they are probably things you have thought, they are definitely things I have written, said, and thought. Only in my thoughts the wording has been much more harsh.
A friend I truly love, and who meant well, sent this to my via text the other day and I have been pi$$ed ever sense about this stupid picture.
I want to take that freakin rhino off that treadmill and scream with it's face up really close to mine-- "YOU WILL NEVER BE A DANG UNICORN!!! THERE IS NO SUCH THING AS A FRIGGIN UNICORN YOU BEAUTIFUL HIPPO. LOOKING LIKE SOMETHING YOU ARE NOT IS NOT A GOOD DREAM TO HAVE!!"
Get over it hippo. You were born to be a hippo, you were born to have a curvaceous body that is capable of many strong things--but you dear hippo, will never look like a unicorn--and that's PERFECTLY OK!
Just be you little hippo--there is only one you, and that's truer than true! Be the best dang hippo you can be. Run fast, eat healthy food, meditate, do good to those around you and look into the mirror and tell yourself you love yourself because you are the best freaking you there ever will be.
It has been on my mind a lot lately how focused we can get on becoming perfect. Everyone wants to know the answer--how long until I lose this weight? How long until I can run that far? How long until I will be ready? There is no time table friends. Fitness and health are life long endeavors that never, ever end. You will never "arrive" at this physique or at this weight or at this body fat and stay there. It is a constant journey that you will never be able to hop off, which is why I wish everyone would take this advice--
Make small changes, a little here and a little there. Exercise a little and add a little after a few weeks. Love yourself for who you are TODAY and for who you can become, but stop trying to become a perfect model in a magazine. Those pictures aren't real! Those models do not look like that! They have been photoshopped up the ying yang and they are perpetuating the LIES that you keep telling yourself-- that you aren't good enough, lean enough, small enough, pretty enough.
It's crap!
I truly believe it is so great to have DREAMS and GOALS--to run a race, to bench press a little heavier, to complete a triathlon, compete in a show, cycle faster, win a ball game or whatever your thing might be-- but setting these goals in terms of a scale number,or a body fat percentage, or for when you look like a unicorn--is setting yourself up for failure. You can work hard, you can improve your skills, you can train your body and your mind to become a champion, but you can not train yourself to become someone you are not. You will never look like THAT model, sure you can look like a model and become a successful one if that is what you choose--but don't think for a second that when you arrive on that magazine cover, or in that article that the self doubt goes away. There will always be someone bigger and better, faster, prettier, smarter--there will always be! Stop punishing yourself for that and be the best dang YOU that you can be.
A friend said this to me once, that her father or grandfather and said to her--I think he was a pastor and it really meant something to me and I hope it will to you too.
"There is no perfect. Strive but honor the body you have been given for you were fearfully and wonderfully made."
Tell yourself this. Everyday. You are beautiful, because of who you are and who you are striving to be, because of Who made you, and because you are the only YOU there will ever be. Honor that.
Published with Blogger-droid v2.0.8
Tuesday, December 11, 2012
Ladies, LISTEN UP!!
Hello friends! This week I have gotten not one, not two, but three separate emails from women asking me essentially the same question. HOW DO I VENTURE OVER TO THE FREE WEIGHTS AREA with all those men who make loud noises, and those 4 girls who know everything about the gym. (Cuz most the chicks are on the treadmill or the elliptical right? Tell me which girls you see and want to look like, really--please comment!)
This needs to be addressed in a BIG way. You all know I am a LOVER of lifting things heavy. I feel powerful when I lift heavy crap up and put it back down, and I love showing women how they TOO can feel this sense of power. If you are one of those girls spending any longer that 30 minutes on a piece of cardio equipment STOP AND BACK AWAY FROM THE DANG TREADMILL so nobody gets hurt!!!
#1 Every single person in the free weight area started somewhere, and when they started--they didn't know what they were doing either.
#2 Anyone who is working in the free weight area that knows what they are doing today, and is hardcore enough for you to care about what they are doing--is not paying attention to you. They are there trying to relieve stress and build a better body, just like you are--and they do not even notice you unless you take the dumb bells they were just using and put down for their rest.
#3 Most of the men in the free weight area, do not know what they are doing. (Sorry guys, the truth hurts doesn't it--how many of you said you hate my skinny jeans! ha, gotcha back!) They are really good at pretending they do, making loud grunting noises, throwing plates around, and walking with their chests out--so you THINK they know what they are doing. From working with clients and spending a lot of hours in the gym, a great majority of the time, the first time female clients have much better natural form and technique than first time men. Embrace it girls, you rock.
#4 Fake it til you make it sista, take a lesson from the boys
#5 You easily can become injured exercising if you do not have proper form and technique on exercises--do yourself a favor and hire a trainer for a month or two until you feel more comfortable out there on your own.
You will not build a better body by doing cardio. You will build a better, smaller, tighter body by lifting heavy a$$ weights and putting them back down on the ground. Exercise does not have to be boring, long...and boring. It can be fun, and the only way you are going to be able to stick with it is if you find what IS fun for you. Keep doing an hour of cardio a day, the scale will drop--but I hate to break it to you, your body looks the same and your insides are screaming that they are friggin exhausted. Trust me here girls.
When I first started out I was scared to go over to "that area" too. But I learned, I read, I got advice and help from trainers--and now I pretty much feel like a beast in the free weight area, and you can too. Don't let the others intimidate you, or if they do intimidate you--tell yourself they don't, pretend they don't and walk your booty over there are start lifting. Put your ipod in and focus dangit. Lift like a girl! Lift heavy and hard and watch your body change before your eyes.
Remember, I'm here. Let me help if you need anything-- sharing my secret is one of my favorite things in the world. You just have to make a decision, put in the work, and watch the results roll in.
This needs to be addressed in a BIG way. You all know I am a LOVER of lifting things heavy. I feel powerful when I lift heavy crap up and put it back down, and I love showing women how they TOO can feel this sense of power. If you are one of those girls spending any longer that 30 minutes on a piece of cardio equipment STOP AND BACK AWAY FROM THE DANG TREADMILL so nobody gets hurt!!!
#1 Every single person in the free weight area started somewhere, and when they started--they didn't know what they were doing either.
#2 Anyone who is working in the free weight area that knows what they are doing today, and is hardcore enough for you to care about what they are doing--is not paying attention to you. They are there trying to relieve stress and build a better body, just like you are--and they do not even notice you unless you take the dumb bells they were just using and put down for their rest.
#3 Most of the men in the free weight area, do not know what they are doing. (Sorry guys, the truth hurts doesn't it--how many of you said you hate my skinny jeans! ha, gotcha back!) They are really good at pretending they do, making loud grunting noises, throwing plates around, and walking with their chests out--so you THINK they know what they are doing. From working with clients and spending a lot of hours in the gym, a great majority of the time, the first time female clients have much better natural form and technique than first time men. Embrace it girls, you rock.
#4 Fake it til you make it sista, take a lesson from the boys
#5 You easily can become injured exercising if you do not have proper form and technique on exercises--do yourself a favor and hire a trainer for a month or two until you feel more comfortable out there on your own.
You will not build a better body by doing cardio. You will build a better, smaller, tighter body by lifting heavy a$$ weights and putting them back down on the ground. Exercise does not have to be boring, long...and boring. It can be fun, and the only way you are going to be able to stick with it is if you find what IS fun for you. Keep doing an hour of cardio a day, the scale will drop--but I hate to break it to you, your body looks the same and your insides are screaming that they are friggin exhausted. Trust me here girls.
When I first started out I was scared to go over to "that area" too. But I learned, I read, I got advice and help from trainers--and now I pretty much feel like a beast in the free weight area, and you can too. Don't let the others intimidate you, or if they do intimidate you--tell yourself they don't, pretend they don't and walk your booty over there are start lifting. Put your ipod in and focus dangit. Lift like a girl! Lift heavy and hard and watch your body change before your eyes.
Remember, I'm here. Let me help if you need anything-- sharing my secret is one of my favorite things in the world. You just have to make a decision, put in the work, and watch the results roll in.
Monday, December 10, 2012
Saturday Seal Workout
Tracy and I ended up being the only two who did our Navy Seal workout on Saturday. It turned out super awesome and was a hard 50 minute workout. Tracy killed those pushups doing all 50 on her toes and in only two sets, while I took longer--and did some on my knees. We kicked butt on the run and the sprint. I kept thinking how uncomfortable I was while I was running (because I haven't run for 10 minutes, except once in 2 years.) and then again on the sprints when I got to 10.0, 10.5, 10.6- but I was actually comfortable being that uncomfortable. It felt good, almost like I was sacrificing and pushing hard because Pat couldn't or because Pat's family would give anything to see him about throw up on a treadmill on a Saturday morning.It was a spiritual workout for me, and one I am proud I took on. I hope if anyone joined us in this you will send me a picture, or a quote or something you felt while you did it. I am sure Pat looked down smiling at our sweat and the camaraderie that exists among all of us in the fitness world, no matter where we are in our journey.
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Friday, December 7, 2012
Honoring a Fallen Seal
In honor of a friend's (Hey Misty!) friend, who was killed in action and layed to rest this past week a couple girlfriends and I are going to do his favorite workout tomorrow at 9 am.
When Misty posted about this my heart immediately went to her as she spoke of her sadness and the loss she was feeling of losing this fellow service man. My husband is not military, but he is in the line of work where every day when he leaves out my door, He and I both fully understand he may not come home that evening. He puts himself on the line every single day protecting the rights of others. Because of him and my brother in law who is an Army officer and some of my closest friends whose spouses are military--a special place in my heart has been carved out for them and for their families. Day in and day out dark til dark they are in some way ensuring that you and I have the freedoms that we do and that is a debt we wont ever be able to repay, nor would they want us to--I know because most of them have military or service in their blood and it is who they are as a person. That being said it is my job to honor them and the sacrifices they and their families-- who have been left behind during training's deployments, and in some cases when they're service person has returned to the Lord-- have made.
It is with great honor that I will perform this workout tomorrow -yes, it's just a Saturday workout for me. But for this fallen soldier, it was his favorite and one that his peers affiliated with him. I invite everyone who has pride and gratitude in their hearts for this country and the men and women who sacrifice for us every day to join with me tomorrow in sweating it out--for those that can not do it anymore whether they are injured or have been layed to rest.
I will never forget.
100 jumping jacks
90 lunges
80 butt kicks
70 front kicks (walking)
60 squats
50 jabs
40 cross jabs
30 upper cuts
20burpees push up jumps
19 knee jab punch
10 minute run
10 100 meter sprints
50 pushups
Comment here or on facebook and let me know if you are going to join us--even better, snap a picture and put it on my facebook page so I can post a blog on it.
Rest in Peace, Pat.
When Misty posted about this my heart immediately went to her as she spoke of her sadness and the loss she was feeling of losing this fellow service man. My husband is not military, but he is in the line of work where every day when he leaves out my door, He and I both fully understand he may not come home that evening. He puts himself on the line every single day protecting the rights of others. Because of him and my brother in law who is an Army officer and some of my closest friends whose spouses are military--a special place in my heart has been carved out for them and for their families. Day in and day out dark til dark they are in some way ensuring that you and I have the freedoms that we do and that is a debt we wont ever be able to repay, nor would they want us to--I know because most of them have military or service in their blood and it is who they are as a person. That being said it is my job to honor them and the sacrifices they and their families-- who have been left behind during training's deployments, and in some cases when they're service person has returned to the Lord-- have made.
It is with great honor that I will perform this workout tomorrow -yes, it's just a Saturday workout for me. But for this fallen soldier, it was his favorite and one that his peers affiliated with him. I invite everyone who has pride and gratitude in their hearts for this country and the men and women who sacrifice for us every day to join with me tomorrow in sweating it out--for those that can not do it anymore whether they are injured or have been layed to rest.
I will never forget.
100 jumping jacks
90 lunges
80 butt kicks
70 front kicks (walking)
60 squats
50 jabs
40 cross jabs
30 upper cuts
20
19 knee jab punch
10 minute run
10 100 meter sprints
50 pushups
Comment here or on facebook and let me know if you are going to join us--even better, snap a picture and put it on my facebook page so I can post a blog on it.
Rest in Peace, Pat.
Thursday, December 6, 2012
Anger Management
I started and finished my Christmas shopping last night, with the exception of maybe 4 things. I am so happy. I was reading a friends blog (Kami I just love you!) about how her mom was the most amazing woman ever and always brought such a fun sweet Christmas spirit to their home and I realized I wanted to be able to do that too. So I wanted to get my shopping DONE and out of the way so that that stress was gone, and I could focus on fun family home evenings, treats for friends and neighbors, holiday movies, Christmas lights and other magical things for my 5 and 3 year old. And husband, but he cares less than they do :) Or so he says.
I got a few things to make some treat plates for a few family friends and I am so excited to take the time (I have never done this!) to make some special things and have the kids help.
Besides the point I was at like 10 stores last night and this is what happened to really, seriously, almost ruin my Christmas cheer and royally Pi$$ me off. (Sorry but fo-real friends)!
I was at Costco and I notice a lady, a nice looking lady and her two high school age daughters. They are have quite a full cart and look happy and to be enjoying their time out together. That's all, I noticed them, noticed they were happy-that made me happy. Then I ran into them again back by the food section and I see that this nice looking mother is holding on to the cart and would probably be 5'6 if she were standing up straight, but instead she looks about 4'6. Why you are wondering? Well, something was physically wrong with her legs and each step she took each of her knees would almost touch the floor almost as if she were walking toe, knee toe knee. Does that make sense? My heart hurt. I thought, I have got to write a blog about this amazing mountain of a woman. She must hurt. She must have an extreme amount of pain, she must yearn to be able to go for a 2 mile walk, she must wish so bad she could do a squat, she must wonder why she ended up with a body that doesn't work like most everyone else's. The interesting part, as I mentioned above, was she didn't LOOK like she wondered those things. She look perfectly content, happy, and kind. I am only thinking that she wishes for those things because I would. I immediatly thought of all of us who take advantage of our perfectly healthy properly functioning bodies. People who can walk and choose not to, people who can run and choose not to. People who can maintain a healthy weight by eating healthy food and exercising regularly that don't.
What a waste, what a slap in the face to the Lord that we don't use our bodies and take advantage of them the way he intended. That woman really inspired me. She made me want to continue making my body healthy on the outside and continue working hard on the inside too, so I can look that beautiful, kind and content like she did.
A hour or so later I was at Target and I noticed a lady asking for a drivable cart-- she was an overweight person by about 75 pounds I would say with two little girls my kids age. Then her husband waddled (I do not say that to make fun at all!) over and needed the cart. The man was probably 200 lbs over weight. He was huge. Can you imagine the pain that his joints must feel? I do not know anything about this family other than what I saw at that exact time but I will be completely honest, my anger flared inside of me. He could possibly have a disease that makes him over weight, but I would venture to guess the cause is overeating, under exercising, and a sad inside that makes him feel like he deserves to be that big. From the looks of it--his whole body worked properly. He could walk if he wanted to, but I am sure that it hurts his feet, ankles, knees and hips to do it. He'd rather drive a cart. How humiliating for him, I imagine. WHY oh WHY wouldn't he take advantage of a working body and become an example to his two young girls? Why does he ride on a cart when the lady who can barely actually walk because of an obvious disability, walks clear through Costco?
My point is not to judge. There is a lot of mental and spiritual issues that go into a person that is that far overweight and I have no clue this man's circumstance. My point is to say to everyone, everywhere-- you can choose to be who ever you want to be. You can choose to put time into whatever you want, and you can choose to have overweight obese children or healthy children. You have so many choices--choices that not everyone else has. If you are someone that is taking advantage of your health--please hear my plea to make a small change here and a small change there--things you can live with forever. The best gift you can give YOURSELF and your family for Christmas is a healthier version of you..
I got a few things to make some treat plates for a few family friends and I am so excited to take the time (I have never done this!) to make some special things and have the kids help.
Besides the point I was at like 10 stores last night and this is what happened to really, seriously, almost ruin my Christmas cheer and royally Pi$$ me off. (Sorry but fo-real friends)!
I was at Costco and I notice a lady, a nice looking lady and her two high school age daughters. They are have quite a full cart and look happy and to be enjoying their time out together. That's all, I noticed them, noticed they were happy-that made me happy. Then I ran into them again back by the food section and I see that this nice looking mother is holding on to the cart and would probably be 5'6 if she were standing up straight, but instead she looks about 4'6. Why you are wondering? Well, something was physically wrong with her legs and each step she took each of her knees would almost touch the floor almost as if she were walking toe, knee toe knee. Does that make sense? My heart hurt. I thought, I have got to write a blog about this amazing mountain of a woman. She must hurt. She must have an extreme amount of pain, she must yearn to be able to go for a 2 mile walk, she must wish so bad she could do a squat, she must wonder why she ended up with a body that doesn't work like most everyone else's. The interesting part, as I mentioned above, was she didn't LOOK like she wondered those things. She look perfectly content, happy, and kind. I am only thinking that she wishes for those things because I would. I immediatly thought of all of us who take advantage of our perfectly healthy properly functioning bodies. People who can walk and choose not to, people who can run and choose not to. People who can maintain a healthy weight by eating healthy food and exercising regularly that don't.
What a waste, what a slap in the face to the Lord that we don't use our bodies and take advantage of them the way he intended. That woman really inspired me. She made me want to continue making my body healthy on the outside and continue working hard on the inside too, so I can look that beautiful, kind and content like she did.
A hour or so later I was at Target and I noticed a lady asking for a drivable cart-- she was an overweight person by about 75 pounds I would say with two little girls my kids age. Then her husband waddled (I do not say that to make fun at all!) over and needed the cart. The man was probably 200 lbs over weight. He was huge. Can you imagine the pain that his joints must feel? I do not know anything about this family other than what I saw at that exact time but I will be completely honest, my anger flared inside of me. He could possibly have a disease that makes him over weight, but I would venture to guess the cause is overeating, under exercising, and a sad inside that makes him feel like he deserves to be that big. From the looks of it--his whole body worked properly. He could walk if he wanted to, but I am sure that it hurts his feet, ankles, knees and hips to do it. He'd rather drive a cart. How humiliating for him, I imagine. WHY oh WHY wouldn't he take advantage of a working body and become an example to his two young girls? Why does he ride on a cart when the lady who can barely actually walk because of an obvious disability, walks clear through Costco?
My point is not to judge. There is a lot of mental and spiritual issues that go into a person that is that far overweight and I have no clue this man's circumstance. My point is to say to everyone, everywhere-- you can choose to be who ever you want to be. You can choose to put time into whatever you want, and you can choose to have overweight obese children or healthy children. You have so many choices--choices that not everyone else has. If you are someone that is taking advantage of your health--please hear my plea to make a small change here and a small change there--things you can live with forever. The best gift you can give YOURSELF and your family for Christmas is a healthier version of you..
Sunday, December 2, 2012
Weighty Matters
What up friends?!
It looks like I had a total of 7 people interested in our challenge--so the possibility of 140 bucks in the pot! Yay! If you need to know where to send your check, text, email or message me on facebook.
Teri 143.1
Krista 141.4
Teresa 161
Laura 153
Sandi 183.2
Steve 219.7
Jimmy 159.8
In all my other competitions I have clearly stated that there is absolutely no cleanses, hcg, or other dramatic weight loss (Short term solutions) and I feel it would be weird, at Christmas time to remind you of that because who wants to be pooping their brains out for Christmas?! Not me, but in case anyone likes that sorta thing--
PLEASE NOTHING besides healthy eating and exercise to maintain or lose weight this month!!
Thanks!
So, how about a challenge this week? I am thinking something nutrition wise and something exercise wise--
OK OK you win, I'll do it.
Here is your mission should you choose to accept it--anyone can join in, anyone can cheer us on so bring on the love people!
Challenge #1 every day for breakfast this week eat a complex carb AND a protein. A couple good examples could be this:
1/2 c old fashioned oats 4 egg whites and 1 egg
1 whole wheat tortilla with 4 egg whites and 1 egg
Slice of whole wheat toast (I LOVE DAVE'S KILLER BREAD!!!) and the same eggs
1/2 c old fashioned oats with 1 cup plain non fat greek yogurt sweetened with stevia or truvia
3 of those pumpkin pancakes from a few posts down, with a dab of peanut butter on each and the eggs or the greek yogurt or 1 cup cottage cheese
Challenge #2
each day in addition to any exercise you may do on your own, do this combination 4 times
30 sec jumping jacks
30 sec scissor kick jacks
30 sec high knees (running in place)
30 sec butt kickers.
Rest and repeat 4 times total!
It'll only take you 10 minutes tops!!
Let me hear how it goes! Good luck this week, kick some a$$!!
It looks like I had a total of 7 people interested in our challenge--so the possibility of 140 bucks in the pot! Yay! If you need to know where to send your check, text, email or message me on facebook.
Teri 143.1
Krista 141.4
Teresa 161
Laura 153
Sandi 183.2
Steve 219.7
Jimmy 159.8
In all my other competitions I have clearly stated that there is absolutely no cleanses, hcg, or other dramatic weight loss (Short term solutions) and I feel it would be weird, at Christmas time to remind you of that because who wants to be pooping their brains out for Christmas?! Not me, but in case anyone likes that sorta thing--
PLEASE NOTHING besides healthy eating and exercise to maintain or lose weight this month!!
Thanks!
So, how about a challenge this week? I am thinking something nutrition wise and something exercise wise--
OK OK you win, I'll do it.
Here is your mission should you choose to accept it--anyone can join in, anyone can cheer us on so bring on the love people!
Challenge #1 every day for breakfast this week eat a complex carb AND a protein. A couple good examples could be this:
1/2 c old fashioned oats 4 egg whites and 1 egg
1 whole wheat tortilla with 4 egg whites and 1 egg
Slice of whole wheat toast (I LOVE DAVE'S KILLER BREAD!!!) and the same eggs
1/2 c old fashioned oats with 1 cup plain non fat greek yogurt sweetened with stevia or truvia
3 of those pumpkin pancakes from a few posts down, with a dab of peanut butter on each and the eggs or the greek yogurt or 1 cup cottage cheese
Challenge #2
each day in addition to any exercise you may do on your own, do this combination 4 times
30 sec jumping jacks
30 sec scissor kick jacks
30 sec high knees (running in place)
30 sec butt kickers.
Rest and repeat 4 times total!
It'll only take you 10 minutes tops!!
Let me hear how it goes! Good luck this week, kick some a$$!!
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